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Training Log Archive: FJohnson

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+m				load
Road Cycling	3	3:57:53	44.68	(11.3/h)	71.9	(18.1/h)	305				689.7
Turbo	2	59:12	20.0	(20.3/h)	32.19	(32.6/h)					191.2
Orienteering	2	46:54	4.84	(9:41)	7.79	(6:01)	159	32 /	32c	100%	187.6
Running	2	43:44	5.03	(8:41)	8.1	(5:24)	64				197.3
Warm up/down	3	24:35	1.67	(14:42)	2.69	(9:08)	18				59.8
Total	9	6:52:18	76.22	(5:25)	122.67	(3:22)	546	32 /	32c	100%	1325.5

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Sunday Apr 9, 2017 #

11 AM

Orienteering race 34:27 [4] *** 4.77 km (7:13 / km) +130m 6:21 / km
ahr:177 max:190 spiked:12/12c shoes: Inov8 X-Talon 212

Wasn't feeling great in my throat or stomach so decided to do green instead of blue.
Walked a bit of the hills cos I just felt shit.
But when I got to 8 I sped up cos it was down hill and I felt a bit better.

Warm up/down warm up/down 9:07 [2] 0.68 km (13:24 / km)
ahr:141 max:164 shoes: Inov8 X-Talon 212

Saturday Apr 8, 2017 #

9 AM

Running race (Parkrun) 21:23 [4] 5.0 km (4:17 / km) +55m 4:03 / km
ahr:181 max:195 shoes: Asics Gel-Fuji Trabuco 5

Felt like dog shite all the way round but still got a pb

Warm up/down warm up/down 10:37 [3] 1.17 km (9:04 / km) +15m 8:32 / km
ahr:136 max:158 shoes: Asics Gel-Fuji Trabuco 5

3 PM

Road Cycling 1:24:32 [3] 20.5 km (14.6 kph) +102m
ahr:126 max:175

Absolute madness two bits of training in one day !
Just a gentle ride with ma mum.

Friday Apr 7, 2017 #

3 PM

Turbo warm up/down 7:52 [2] 2.0 mi (15.3 mph)
ahr:117 max:164

Turbo 21:26 [4] 8.0 mi (22.4 mph)
ahr:152 max:165

Thursday Apr 6, 2017 #

3 PM

Road Cycling 23:58 [2] 6.5 km (16.3 kph) +55m
ahr:120 max:142 shoes: Asics Gel-Fuji Trabuco 5

Riding to and from starts.

4 PM

Warm up/down warm up/down 4:51 [2] 0.84 km (5:46 / km) +3m 5:40 / km
ahr:146 max:161 shoes: Asics Gel-Fuji Trabuco 5

Orienteering 2:25 [4] ** 0.61 km (3:58 / km) +6m 3:47 / km
ahr:167 max:178 spiked:2/2c shoes: Asics Gel-Fuji Trabuco 5

Sprint training at Lanny uni.
Short course.

Orienteering 3:29 [4] ** 0.81 km (4:18 / km) +11m 4:02 / km
ahr:175 max:184 spiked:4/4c shoes: Asics Gel-Fuji Trabuco 5

Medium course.

Orienteering 6:33 [4] *** 1.6 km (4:06 / km) +12m 3:57 / km
ahr:178 max:188 spiked:14/14c shoes: Asics Gel-Fuji Trabuco 5

Long course.
Feel pretty good for JK sprint.

5 PM

Running intervals 22:21 [5] 3.1 km (7:13 / km) +9m 7:06 / km
ahr:157 max:185 shoes: Asics Gel-Fuji Trabuco 5

Laps around footy pitches with increased speed at some points.
Also two shuttles on every line till the halfway.
Includes rests/ pauses.

Wednesday Apr 5, 2017 #

5 PM

Turbo warm up/down 8:04 [3] 2.0 mi (14.9 mph)
ahr:121 max:164

Turbo 21:50 [3] 8.0 mi (22.0 mph)
ahr:151 max:164

Put the gears up by one this time

Tuesday Apr 4, 2017 #

2 PM

Road Cycling 2:09:23 [3] 44.9 km (20.8 kph) +148m
ahr:135 max:183

Ride out to coast with da dad.
It was hella windy which meant legs were shattered at the end.
Top notch sprint on salt ayre feeling good for the series.

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