Attackpoint - performance and training tools for orienteering athletes

Training Log: FJohnson

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	5	4:07:23	29.54	(8:22)	47.54	(5:12)	426	636.2
Strength/gym	3	2:43:08						164.6
Cyclocross	1	52:57	8.76	(9.9/h)	14.1	(16.0/h)	53	118.8
Orienteering	1	29:02	4.37	(6:39)	7.03	(4:08)	23	139.7
Total	9	8:12:30	42.67		68.67		502	1059.3

1:42

0:00

Wednesday Sep 27 #

3 PM

Running 1:18:02 15.14 km (5:09 / km) +102m 4:59 / km
ahr:155 max:168 shoes: 361 Strata 4

Not great, not terrible start to long runs. Had to help a dog who’d been left behind by his owner:(

Tuesday Sep 26 #

11 AM

Running 42:06 8.24 km (5:07 / km) +91m 4:51 / km
ahr:147 max:163 shoes: 361 Strata 4

1st half rain, 2nd half sun. Saw some serious machinery harvesting some crops, unfortunately my knowledge on the subject isn’t defined enough to identify said crop.

3 PM

Strength/gym 1:00:15 [1]
ahr:101 max:139

31 seconds away from identical timing two days in a row, gutted

Monday Sep 25 #

11 AM

Running 49:55 9.58 km (5:13 / km) +171m 4:47 / km
ahr:152 max:165 shoes: 361 Strata 4

Chill round Blea tarn

3 PM

Cyclocross 52:57 14.1 km (16.0 kph) +53m
ahr:148 max:177

Felt my knee a tiny bit but quickly became fine so that’s good

Sunday Sep 24 #

1 PM

Strength/gym 52:52
ahr:94 max:137

Saturday Sep 23 #

11 AM

Running 12:08 2.33 km (5:13 / km)
ahr:146 max:165 shoes: Adidas Solarboost

Orienteering 14:49 3.52 km (4:12 / km) +19m 4:06 / km
ahr:180 max:186 shoes: Adidas Solarboost

NW Sprint R1-3rd
Pretty poor start not taking any decent routes. Rest of course really struggled to get moving and flow was rubbish. Another woeful performance to add to a 2nd half of a season to forget.

Running 6:03 1.02 km (5:54 / km) +5m 5:46 / km
ahr:150 max:158 shoes: Adidas Solarboost

Running 10:36 1.87 km (5:39 / km) +16m 5:26 / km
ahr:139 max:161 shoes: Adidas Solarboost

Orienteering 14:13 3.51 km (4:03 / km) +4m 4:02 / km
ahr:182 max:189 shoes: Adidas Solarboost

NW Sprint R2-4th
Was well and truly dispatched by Pete B on the first race so was just focused on good execution rather than properly pushing. Maybe the occasional sub optimal routes but better than the first race. Still a long way off Pete so that’s mostly in the physical aspect. Lots of work to do.

Oh and knee was fine all day so we’ll get going on the training but just keep an eye on it

Running 9:03 1.61 km (5:38 / km) +2m 5:36 / km
ahr:150 max:160 shoes: Adidas Solarboost