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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 7 days ending Jun 11, 2017:

activity # timemileskm+mload
  Orienteering 7 2:48:11 15.03(11:11) 24.19(6:57) 14234 /34c100%512.5
  Softball1 50:00100.0
  Football 1 50:0050.0
  Turbo2 46:40 14.56(18.7/h) 23.43(30.1/h)103.3
  Road Cycling1 33:41 13.21(23.5/h) 21.26(37.9/h) 6168.4
  Warm up/down4 28:39 2.56(11:11) 4.12(6:57) 349.5
  Total12 6:17:11 45.36 73.0 15134 /34c100%983.8

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MoTuWeThFrSaSu

Sunday Jun 11, 2017 #

10 AM

Warm up/down warm up/down 9:43 [2] 1.51 km (6:26 / km)
ahr:140 max:162 shoes: Asics Gel-Fuji Fell Racer

Orienteering 18:27 [3] 2.3 km (8:01 / km)
ahr:154 max:163 shoes: Asics Gel-Fuji Fell Racer

11 AM

Orienteering 19:48 [3] 2.0 km (9:54 / km)
ahr:139 max:163 shoes: Asics Gel-Fuji Fell Racer

Orienteering 20:52 [3] 3.05 km (6:50 / km)
ahr:151 max:164 shoes: Asics Gel-Fuji Fell Racer

1 PM

Orienteering 9:57 [4] 1.58 km (6:18 / km)
ahr:170 max:184 shoes: Asics Gel-Fuji Fell Racer

Clock relay with Ben came 2nd

Saturday Jun 10, 2017 #

11 AM

Warm up/down warm up/down 11:11 [2] 1.71 km (6:32 / km) +3m 6:29 / km
ahr:153 max:175 shoes: Asics Gel-Fuji Fell Racer

Orienteering 39:30 [3] 5.19 km (7:37 / km) +48m 7:16 / km
ahr:162 max:183 shoes: Asics Gel-Fuji Fell Racer

Loads of compass exercises attempted a few hard runs to see if my bearings were still accurate.
1 PM

Orienteering 9:23 [3] 1.89 km (4:58 / km) +20m 4:43 / km
ahr:172 max:187 shoes: Asics Gel-Fuji Fell Racer

Head to head races vs Ben

Orienteering 9:33 [1] 0.96 km (9:57 / km) +7m 9:36 / km
ahr:135 max:175 shoes: Asics Gel-Fuji Fell Racer

Jog with Ben round a course

Orienteering 16:00 [3] 1.65 km (9:42 / km) +67m 8:04 / km
ahr:171 max:189 shoes: Asics Gel-Fuji Fell Racer

Chasing start kind of thing. We all got stuck at one control and I slipped and fell on my shoulder twice which hurt a lot

Friday Jun 9, 2017 #

1 PM

Football 50:00 [1]

Thursday Jun 8, 2017 #

2 PM

Softball 50:00 [2]
shoes: Brooks Aduro 3

Wednesday Jun 7, 2017 #

6 PM

Turbo warm up/down 16:40 [2] 5.0 mi (18.0 mph)
ahr:128 max:148

Warm up for race
7 PM

Road Cycling race 33:41 [5] 21.26 km (37.9 kph) +6m
ahr:173 max:183

Held on for 13 laps then cramped up again :/
Got caught by the leaders so finished with them.

Tuesday Jun 6, 2017 #

6 PM

Warm up/down warm up/down 3:36 [1] 0.54 km (6:40 / km)
ahr:133 max:147 shoes: Brooks Aduro 3

Orienteering race 7:33 [3] ** 1.71 km (4:25 / km)
ahr:173 max:184 spiked:13/13c shoes: Brooks Aduro 3

Prologue came 1st
7 PM

Warm up/down warm up/down 4:09 [1] 0.36 km (11:32 / km)
ahr:128 max:150 shoes: Brooks Aduro 3

Orienteering race 17:08 [4] *** 3.86 km (4:26 / km)
ahr:183 max:193 spiked:21/21c shoes: Brooks Aduro 3

Final
Came 2nd by 10 secs but won overall.

Monday Jun 5, 2017 #

5 PM

Turbo warm up/down 5:00 [1] 1.26 mi (15.1 mph)
ahr:108 max:122

Turbo 20:00 [3] 6.97 mi (20.9 mph)
ahr:140 max:152

Struggling to keep my revs above 100rpm which was annoying

Turbo warm up/down 5:00 [1] 1.33 mi (16.0 mph)
ahr:131 max:152

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