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Attackpoint - performance and training tools for orienteering athletes

Training Log: FJohnson

In the last 7 days:

activity # timemileskm+mload
  Road Cycling3 3:22:06 58.15(17.3/h) 93.58(27.8/h) 1194516.0
  Running4 1:41:23 12.48(8:08) 20.08(5:03) 163224.1
  Orienteering 3 1:00:14 8.63(6:59) 13.89(4:20) 56245.0
  Total8 6:03:43 79.26(4:35) 127.55(2:51) 1412985.0
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Sunday Jun 23 #

11 AM

Running 15:20 intensity: (5:05 @1) + (9:47 @2) + (28 @3) 2.64 km (5:48 / km)
ahr:139 max:162 shoes: Adidas Solarboost

Orienteering 16:09 intensity: (18 @1) + (5 @2) + (35 @3) + (2:43 @4) + (12:28 @5) 3.88 km (4:10 / km)
ahr:178 max:186 shoes: Adidas Solarboost

BS Qualis-6th into A
Wasn’t really sure how to take this as haven’t done any speed work recently and obviously lacking a bit of fitness atm. Ended up going through all the tech at the start in control and flowing nicely. Then after missing the swipe at 8 extended my effort a bit too much down the bike path. That meant my legs were blown once I got to the bottom lol. Rest from here was survival and losing speed all the time. Snuck into the A final tho

Running 8:40 intensity: (7 @1) + (8:32 @2) + (1 @3) 1.5 km (5:47 / km) +11m 5:34 / km
ahr:148 max:155 shoes: Adidas Solarboost

2 PM

Running 8:35 intensity: (2:19 @1) + (5:43 @2) + (33 @3) 1.5 km (5:43 / km) +3m 5:39 / km
ahr:144 max:156 shoes: Adidas Solarboost

Orienteering 17:14 intensity: (15 @1) + (6 @2) + (18 @3) + (1:22 @4) + (15:13 @5) 3.85 km (4:28 / km)
ahr:182 max:188 shoes: Adidas Solarboost

BS Final- MSP
Yeah probably the worst sprint I’ve ever done. Errors, slow decisions, big blow up and a miss punch. Went left to 3, first mistake. 5 took wrong gap. Out of 13 was where the legs started to really hurt, which is obviously far too early to be acceptable. Then 17 really fucked it. Just didn’t read the map properly so was on the wrong side of the wall so went all the way round the wall to the south to get to it. That’s the most frustrating part of today, could’ve of prevented that with just a cursory look at descriptions. After that was completely cooked. Slow to 24 then completely lost the head. Sighted the wrong enclosure at just went with it. Knew the control was on the NE corner of fence but decided to punch the closest one on a tree. Just incredible orienteering from myself. Messed up 26 badly too because I was naving from 25 but wasn’t actually at 25 so no surprise there. Crawled to the finish.

Obviously not a good result but not really too bothered tbh. Training has been majorly disrupted due to moving up to Edinburgh so not quite at a good level. Reckon I struggled in the heat too after my previous weeks runs have been in thermals. Tbf main reason for coming was to see the grandparents so not exactly a waste of a trip. Still settled in Edi now so hopefully time to get on some good training and work towards future years.

Saturday Jun 22 #

4 PM

Running 33:48 intensity: (4:08 @1) + (14:42 @2) + (14:58 @3) 7.2 km (4:42 / km) +61m 4:30 / km
ahr:151 max:166 shoes: Adidas Solarboost

Super nice run front the Grandparents, even if the nettles were out

Friday Jun 21 #

9 AM

Road Cycling 1:00:04 intensity: (5:08 @1) + (22:38 @2) + (24:15 @3) + (6:16 @4) + (1:47 @5) 27.67 km (27.6 kph) +398m
ahr:155 max:182

Morning slaps before train down to Lancs. Legs not feeling very prime on the climb. Hopefully a few more rides and they’ll be feeling good again

Thursday Jun 20 #

12 PM

Orienteering 26:51 intensity: (1:16 @1) + (4:27 @2) + (8:03 @3) + (13:05 @4) 6.16 km (4:22 / km) +56m 4:10 / km
ahr:162 max:177 shoes: Adidas Solarboost

Thought since I hadn’t done any sprint for a bit I would pop down to orienteering Edinburgh. Good to have a map in hand and work on some decisions. Had hoped to get on the bike after the England game but Harry Kane’s work rate put me to sleep.

Wednesday Jun 19 #

11 AM

Running 35:00 intensity: (3:36 @1) + (10:50 @2) + (20:34 @3) 7.24 km (4:50 / km) +87m 4:34 / km
ahr:153 max:165 shoes: 361 Strata 5

Easy Craiglockhart.

Tuesday Jun 18 #

12 PM

Road Cycling 1:21:01 intensity: (12:17 @1) + (26:13 @2) + (42:10 @3) + (21 @4) 38.33 km (28.4 kph) +394m
ahr:152 max:169

Much less eventful ride to South Queensferry on the bike paths. Pretty cool way of getting out of the city. Nice cafe stop as well before it started raining

Monday Jun 17 #

11 AM

Road Cycling 1:01:01 intensity: (3:43 @1) + (19:42 @2) + (27:24 @3) + (10:07 @4) + (5 @5) 27.59 km (27.1 kph) +401m
ahr:157 max:178

The bike has arrived! First ride in Edinburgh, probably the closest I’ve come to hitting a car on the bike lol. Was coming off the seat to the roundabout and some idiot pulled out while I was already on it. Luckily he heard my shout and stopped before he was about to drive into me. Still alive so all good, at least the scenery on the seat is nice

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