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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JONBONESJONES

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Running45 35:25:05 321.39(6:37) 517.22(4:07) 1752
  Cycling5 5:12:01
  S&C2 1:13:42
  Total49 41:50:48 321.39 517.22 1752
  [1-5]49 40:46:58

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Thursday Dec 31, 2020 #

3 PM

Running 15:34 intensity: (12 @0) + (1:06 @1) + (11:22 @2) + (2:54 @3) 4.0 km (3:54 / km)
ahr:137 max:158

Wednesday Dec 30, 2020 #

2 PM

Running 37:35 intensity: (11 @0) + (42 @1) + (32:57 @2) + (3:45 @3) 9.21 km (4:05 / km) +76m 3:55 / km
ahr:141 max:153

Easy jog with 3 short strides and 2*10 alternating lunge jumps
9 PM

Running 42:56 intensity: (11 @0) + (6 @1) + (21:46 @2) + (20:53 @3) 10.86 km (3:57 / km) +66m 3:50 / km
ahr:146 max:158

Tuesday Dec 29, 2020 #

12 PM

Cycling 1:00:18 intensity: (15 @0) + (4:21 @1) + (37:08 @2) + (18:34 @3)
ahr:138 max:155

XC skiing. 1st time in a minute
9 PM

Running 1:00:04 intensity: (4 @0) + (1:02 @1) + (15:09 @2) + (13:14 @3) + (24:48 @4) + (5:47 @5) 15.35 km (3:55 / km)
ahr:155 max:173

6*6min
1-3: 19.5kmh [2min @15kmh] 4.1mmol
4-6: 20kmh [2min standstill] 4.2mmol

Monday Dec 28, 2020 #

6 PM

Running 1:12:12 intensity: (18 @0) + (35 @1) + (37:58 @2) + (33:21 @3) 20.0 km (3:37 / km)
ahr:146 max:160

Long progression run 16-18kmh

Sunday Dec 27, 2020 #

2 PM

Running 1:07:19 intensity: (7 @0) + (16 @1) + (39:47 @2) + (27:09 @3) 16.9 km (3:59 / km) +119m 3:51 / km
ahr:145 max:155

Unbelievably horrible weather. 65 draining minutes
10 PM

Running 30:20 intensity: (12 @0) + (37 @1) + (29:31 @2) 7.27 km (4:10 / km)
ahr:134 max:142

30min easy on the tready

Saturday Dec 26, 2020 #

2 PM

Running 30:25 intensity: (7 @0) + (15 @1) + (15:53 @2) + (14:10 @3) 8.1 km (3:45 / km)
ahr:145 max:158

30min prog 15-17kmh
9 PM

Running 50:35 intensity: (24 @0) + (2:15 @1) + (14:22 @2) + (5:05 @3) + (7:12 @4) + (21:17 @5) 12.8 km (3:57 / km)
ahr:156 max:179

20min @19.5kmh + 10min @20kmh [5min]
5.8 and 6.4 mmol

Friday Dec 25, 2020 #

1 PM

Running 58:00 intensity: (13 @0) + (2:26 @1) + (52:43 @2) + (2:38 @3) 12.92 km (4:29 / km) +101m 4:19 / km
ahr:133 max:151

Easy jog

S&C 43:42 intensity: (19:57 @0) + (23:21 @1) + (24 @2)
ahr:100 max:124

Core
9 PM

Running 27:01 intensity: (9 @0) + (27 @1) + (21:10 @2) + (5:15 @3) 7.1 km (3:48 / km)
ahr:138 max:156

Thursday Dec 24, 2020 #

1 PM

Running 48:25 intensity: (2 @0) + (20 @1) + (9:34 @2) + (15:34 @3) + (22:18 @4) + (37 @5) 14.0 km (3:28 / km)
ahr:156 max:171

2*5km (18.5kmh)

Wednesday Dec 23, 2020 #

1 PM

Running 1:00:44 intensity: (12 @0) + (9 @1) + (16:11 @2) + (43:55 @3) + (17 @4) 15.21 km (4:00 / km) +111m 3:51 / km
ahr:150 max:163

Slippery and cold af

Tuesday Dec 22, 2020 #

2 PM

Running 17:39 intensity: (15 @0) + (38 @1) + (16:46 @2) 4.56 km (3:52 / km)
ahr:132 max:140

8 PM

Running 1:00:39 intensity: (52 @0) + (2:11 @1) + (19:04 @2) + (7:55 @3) + (17:55 @4) + (12:42 @5) 14.4 km (4:13 / km)
ahr:153 max:176

10min + 10min + 6min + 10min [2min] 19.5kmh
3.6 mmol after the 1st rep and 3.7 after the last rep

Monday Dec 21, 2020 #

2 PM

Running 58:58 intensity: (13 @0) + (15 @1) + (54:53 @2) + (3:37 @3) 14.19 km (4:09 / km) +119m 3:59 / km
ahr:141 max:152

Easy loop around town
9 PM

Running 28:59 intensity: (6 @0) + (10 @1) + (10:08 @2) + (18:33 @3) + (2 @4) 7.58 km (3:50 / km) +50m 3:42 / km
ahr:148 max:162

Steadyish evening run. Feeling kinda normal again

Sunday Dec 20, 2020 #

9 PM

Running 1:04:50 intensity: (8 @0) + (30 @1) + (23:53 @2) + (40:19 @3) 16.73 km (3:52 / km) +126m 3:44 / km
ahr:148 max:159

Not as bad as my other runs this week

Saturday Dec 19, 2020 #

7 PM

Running 55:14 intensity: (38 @0) + (1:10 @1) + (14:01 @2) + (11:04 @3) + (16:23 @4) + (11:58 @5) 14.0 km (3:57 / km)
ahr:156 max:176

3*4min [1min] + 10min [2min] + 3*4min [1min] all 19.5kmh

Friday Dec 18, 2020 #

1 PM

Running 53:19 intensity: (4 @0) + (20 @1) + (12:10 @2) + (40:22 @3) + (23 @4) 13.18 km (4:03 / km) +125m 3:52 / km
ahr:151 max:164

Same HR at 3:40 pace a few weeks ago

Thursday Dec 17, 2020 #

1 PM

Running 30:00 intensity: (4 @0) + (31 @1) + (29:17 @2) + (8 @3) 7.5 km (4:00 / km)
ahr:139 max:148

8 PM

Running 37:04 intensity: (1:17 @1) + (11:37 @2) + (5:26 @3) + (5:28 @4) + (13:16 @5) 9.32 km (3:59 / km)
ahr:156 max:177

2*10min @19.5kmh
Apparently I took 10 steps backwards during the exam period -_-

Wednesday Dec 16, 2020 #

2 PM

Running 32:11 intensity: (5 @0) + (20 @1) + (31:46 @2) 8.0 km (4:01 / km)
ahr:138 max:145

8 PM

Running 58:06 intensity: (16 @0) + (28:36 @1) + (29:14 @2) 11.32 km (5:08 / km) +76m 4:58 / km
ahr:121 max:145

Body is not responding after the exams. Energy level is super low and my resting HR is through the roof

Tuesday Dec 15, 2020 #

1 PM

Running 24:19 intensity: (21 @0) + (1:14 @1) + (10:47 @2) + (4:20 @3) + (4:14 @4) + (3:23 @5) 6.13 km (3:58 / km)
ahr:147 max:176

9 PM

Running 52:56 intensity: (3 @0) + (17 @1) + (7:10 @2) + (44:53 @3) + (33 @4) 13.66 km (3:52 / km) +80m 3:46 / km
ahr:153 max:163

Monday Dec 14, 2020 #

8 PM

Running 47:06 intensity: (6 @0) + (36 @1) + (42:53 @2) + (3:31 @3) 10.65 km (4:25 / km) +105m 4:13 / km
ahr:138 max:152

Finally vacation. Absolute brutal last couple of days so haven't had time to train at all. Good to put that behind me and set the focus back to running

Saturday Dec 12, 2020 #

12 PM

Running 29:59 intensity: (13 @0) + (14 @1) + (29:32 @2) 8.05 km (3:44 / km)
ahr:132 max:140

30min easy @15kmh
4 PM

Running 1:05:37 intensity: (3:06 @0) + (18:50 @1) + (26:44 @2) + (9:03 @3) + (5:34 @4) + (2:20 @5) 11.29 km (5:49 / km)
ahr:131 max:175

1st 1500m workout of the year with the boys. Good fun!
8*200m (29sec) [60sec]
8*300m (44-43sec) [90sec]

Friday Dec 11, 2020 #

9 AM

Running 1:02:37 intensity: (11 @0) + (5:02 @1) + (57:24 @2) 12.8 km (4:54 / km) +82m 4:44 / km
ahr:127 max:141

Easy jog
11 PM

Running 32:10 intensity: (4 @0) + (18 @1) + (31:00 @2) + (48 @3) 8.7 km (3:42 / km)
ahr:142 max:149

30min @16.5kmh

Thursday Dec 10, 2020 #

12 PM

Running 21:26 intensity: (23 @0) + (57 @1) + (18:31 @2) + (1:35 @3) 4.86 km (4:25 / km) +15m 4:21 / km
ahr:133 max:156

Some fresh air before my second last exam this year
6 PM

Running 58:22 intensity: (13 @0) + (18 @1) + (13:57 @2) + (36:15 @3) + (7:39 @4) 16.22 km (3:36 / km)
ahr:152 max:168

Steady “long” run: 5-4-3km (17.5-18.0-18.5kmh) 1km float recovery (16kmh). Will gradually build this towards 25km in the coming weeks

Wednesday Dec 9, 2020 #

1 PM

Cycling 1:15:00 intensity: (40:47 @1) + (34:13 @2)
ahr:114 max:135

Recovery spin
Beat an Indian guy in chess. Proud
8 PM

Running 1:03:48 intensity: (23 @0) + (5:21 @1) + (58:04 @2) 12.61 km (5:04 / km) +118m 4:50 / km
ahr:125 max:143

Tuesday Dec 8, 2020 #

1 PM

Running 40:33 intensity: (22 @0) + (14 @1) + (39:57 @2) 10.92 km (3:43 / km)
ahr:138 max:146

10km @15kmh
3*10sec hill sprints (22kmh 15%) [50sec]
8 PM

Running 1:02:00 intensity: (7 @0) + (1:25 @1) + (21:35 @2) + (7:37 @3) + (20:52 @4) + (10:24 @5) 15.21 km (4:05 / km)
ahr:154 max:179

3*10min [2min] @19.5kmh 0% (lac: 4.5 after 1st rep & 4.3 after last rep)
3*90sec [30sec] @19.5kmh 5%

Monday Dec 7, 2020 #

4 PM

Running 1:07:53 intensity: (3:45 @1) + (1:03:21 @2) + (47 @3) 16.17 km (4:12 / km) +126m 4:02 / km
ahr:136 max:149

Supposed to be a progression run, but my legs were super heavy from yesterday’s weight session. Ended up being just a regular endurance run. Hopefully more rested tomorrow

Sunday Dec 6, 2020 #

10 AM

Running 1:49:50 intensity: (8 @0) + (15:01 @1) + (1:34:41 @2) 22.02 km (4:59 / km) +221m 4:45 / km
ahr:127 max:145

Long easy group run. Good talk
10 PM

Running 34:58 intensity: (14 @0) + (10 @1) + (29:15 @2) + (4:49 @3) + (30 @4) 9.12 km (3:50 / km)
ahr:143 max:166

8km @16kmh
3*20sec strides (22kmh 5%) [20sec]
3*10sec hill sprints (22kmh 15%) [30sec]

S&C 30:00 [0]

3*10 reps squats 83kg + core

Saturday Dec 5, 2020 #

1 PM

Cycling 1:10:14 intensity: (1:13 @0) + (56:56 @1) + (12:05 @2)
ahr:113 max:132

6 PM

Running 47:53 intensity: (5 @0) + (38 @1) + (15:44 @2) + (6:11 @3) + (19:50 @4) + (5:25 @5) 13.1 km (3:39 / km)
ahr:154 max:173

3*10mins @19.5kmh [2mins stand still]
3.4mmol after both the 1st and last rep
Nice

Friday Dec 4, 2020 #

2 PM

Running 26:40 intensity: (4 @0) + (15 @1) + (2:15 @2) + (9:36 @3) + (13:21 @4) + (1:09 @5) 8.0 km (3:20 / km)
ahr:159 max:171

Pretty good case for worst run in 2020.
I’ve run a half marathon faster than this while measuring sub 2 mmol lactate. 4.3mmol this time after just 8k
9 PM

Running 25:18 intensity: (11 @0) + (9 @1) + (24:58 @2) 6.4 km (3:57 / km)
ahr:138 max:145

Thursday Dec 3, 2020 #

5 PM

Cycling 54:13 intensity: (20 @0) + (3:04 @1) + (26:56 @2) + (23:53 @3)
ahr:142 max:158

Wednesday Dec 2, 2020 #

3 PM

Running 1:10:11 intensity: (15 @0) + (42 @1) + (1:09:14 @2) 17.9 km (3:55 / km)
ahr:137 max:147

Long easy run (15kmh) + 3*20sec strides (22kmh & 5% incline)

Cycling 52:16 intensity: (8 @0) + (4:20 @1) + (47:48 @2)
ahr:127 max:141

Played a chess match on my phone while cycling. Hard fought battle resulted in a W 8) Magnus carlsen woulda been proud

Tuesday Dec 1, 2020 #

1 PM

Running 39:16 intensity: (16 @0) + (38 @1) + (38:22 @2) 9.22 km (4:16 / km) +37m 4:11 / km
ahr:136 max:144

Easy run. Super slippery
10 PM

Running 44:04 intensity: (9 @0) + (40 @1) + (13:48 @2) + (8:01 @3) + (12:33 @4) + (8:53 @5) 9.71 km (4:32 / km)
ahr:155 max:179

Supposed to run 3*10min @ 19.5kmh
Endes up being 2*10min + 5min + 1min because of my stomach issues

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