Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 7 days ending Jun 4, 2017:

activity	#	time	miles		km		+m				load
Road Cycling	2	1:38:10	29.66	(18.1/h)	47.74	(29.2/h)	277				365.5
Turbo	2	1:00:42	19.58	(19.4/h)	31.51	(31.1/h)					126.3
Running	2	46:51	6.49	(7:13)	10.44	(4:29)	94				134.4
Orienteering	1	45:53	4.35	(10:33)	7.0	(6:33)	195	15 /	17c	88%	229.4
Total	7	4:11:36	60.08	(4:11)	96.69	(2:36)	566	15 /	17c	88%	855.5

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Sunday Jun 4, 2017 #

3 PM

Running 20:20 [4] 5.02 km (4:03 / km) +52m 3:51 / km
ahr:169 max:188 shoes: Brooks Aduro 3

Did the canal route and then up the hill twice

Saturday Jun 3, 2017 #

3 PM

Road Cycling 1:02:41 [3] 24.3 km (23.3 kph) +273m
ahr:149 max:178

Easy ride out into the hills. Then when we started to come back to Lanny we picked up the pace and did a few keeping momentum exercises. Got to the uni and did a few sprints out of corners and then home.

Thursday Jun 1, 2017 #

4 PM

Running 26:31 [2] 5.42 km (4:54 / km) +42m 4:43 / km
ahr:158 max:175 shoes: Brooks Aduro 3

Legs were so tired after yesterday so I took it slow.
Attempted an increase in pace along the canal but ma legs were like nah fuck u. So I slowed down again, did two reps of trig-point hill after I finally got past a cow who was in ma way.

Wednesday May 31, 2017 #

11 AM

Turbo warm up/down 5:00 [1] 1.28 mi (15.4 mph)
ahr:109 max:126

Turbo 20:00 [2] 6.93 mi (20.8 mph)
ahr:146 max:156

Pre race warm up

Turbo warm up/down 5:00 [1] 1.37 mi (16.4 mph)
ahr:135 max:157

7 PM

Road Cycling race 35:29 [5] 23.44 km (39.6 kph) +4m
ahr:176 max:186

Ma bottom bracket was clicking whenever I was riding so I spent all of ma warm up trying to fix it and got to the start line with 2 mins to go.
So really unprepared for this and was at the back from the start.
Couldn't move up cos some slow Bs where in front and so I got dropped trying to Chase the As.
In the end just did my own little TT.

Tuesday May 30, 2017 #

5 PM

Turbo warm up/down 4:08 [1] 1.0 mi (14.5 mph)
ahr:99 max:110

Turbo 22:47 [3] 8.0 mi (21.1 mph)
ahr:142 max:153

Turbo warm up/down 3:47 [1] 1.0 mi (15.9 mph)
ahr:130 max:152

Monday May 29, 2017 #

12 PM

Orienteering race (Sins day 3) 45:53 [5] **** 7.0 km (6:33 / km) +195m 5:45 / km
spiked:15/17c shoes: Inov8 X-Talon 212

Better today 2 errors tho lost about 3:30 mins which would of meant I would off beat stan.
Running seemed better today. But rolled ma ankle while hurdling a fence. Hopefully will be good.

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