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Training Log Archive: FJohnson

In the 7 days ending Apr 18, 2018:

activity # timemileskm+mload
  Orienteering 4 1:47:15 8.36(12:49) 13.46(7:58) 29652 /52c100%522.2
  Strength/gym 6 1:25:0085.0
  Football 1 45:00135.0
  Running4 39:41 4.34(9:08) 6.99(5:41) 7699.1
  Turbo1 35:41 12.0(20.2/h) 19.31(32.5/h)107.1
  Warm up/down1 10:22 0.53(19:24) 0.86(12:03) 1931.1
  Total13 5:22:59 25.24 40.62 39152 /52c100%979.5
averages - weight:61.7kg

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ThFrSaSuMoTuWe

Wednesday Apr 18, 2018 #

2 PM

Football 45:00 [3]
(sick)

Very hot
3 PM

Running warm up/down 3:43 [2] 0.6 km (6:12 / km) +5m 5:57 / km
ahr:144 max:161 (sick) shoes: Brooks Aduro 3

WU

Orienteering 2:30 [4] *** 0.55 km (4:33 / km) +3m 4:25 / km
ahr:172 max:183 spiked:4/4c (sick) shoes: Brooks Aduro 3

Sprint training at the uni
Felt tired after football so could’ve gone faster
Wanted to use the really technical bits but they were in construction

Orienteering 1:36 [4] *** 0.38 km (4:13 / km) +3m 4:03 / km
ahr:175 max:185 spiked:3/3c (sick) shoes: Brooks Aduro 3

4 PM

Orienteering 3:40 [4] *** 0.75 km (4:53 / km) +4m 4:46 / km
ahr:181 max:191 spiked:5/5c (sick) shoes: Brooks Aduro 3

Orienteering 6:19 [4] **** 1.3 km (4:52 / km) +11m 4:40 / km
ahr:182 max:191 spiked:7/7c (sick) shoes: Brooks Aduro 3

Legs were really tired at this point

Running warm up/down 10:08 [2] 1.77 km (5:44 / km) +21m 5:24 / km
ahr:159 max:173 (sick) shoes: Brooks Aduro 3

WD
Legs still feel rubbish on hills
C • Hope you do well next weeke... 2
9 PM

Strength/gym 10:00 [1]

Stretching

Tuesday Apr 17, 2018 #

12 PM

Strength/gym 25:00 [1]
(sick)

Ankle strengthening
5 PM

Turbo 35:41 [3] 19.31 km (32.5 kph)
ahr:143 max:159 weight:62kg (sick)

Hr much lower on a much harder sesh #promising

Sunday Apr 15, 2018 #

12 PM

Orienteering race 1:05:21 [5] **** 6.89 km (9:29 / km) +169m 8:27 / km
ahr:177 max:192 spiked:18/18c (sick) shoes: Asics Gel-FujiRunnegade 2

LOC long- 24th
Another perfect run but just as soon as it went uphill I was walking. Had some decent speed and footwork on the downhills but knew I was never gonna run a lot
2 PM

Running warm up/down 3:02 [1] 0.36 km (8:26 / km)
ahr:157 max:167 (sick) shoes: Asics Gel-FujiRunnegade 2

WD

Saturday Apr 14, 2018 #

Event: LOC April Weekend National Level Middle/Long Distance
 
9 AM

Strength/gym 10:00 [1]
(sick)

Stretching
12 PM

Warm up/down warm up/down 10:22 [3] 0.86 km (12:03 / km) +19m 10:51 / km
ahr:154 max:176 (sick) shoes: Asics Gel-FujiRunnegade 2

Orienteering race 27:49 [5] **** 3.59 km (7:45 / km) +106m 6:45 / km
ahr:185 max:192 spiked:15/15c (sick) shoes: Asics Gel-FujiRunnegade 2

LOC middle-10th
Felt bad as soon I went of the startline. Technically couldn’t have been better but just so tired on hills and chest felt rubbish but to be not too far behind on my first run back isn’t too bad

Friday Apr 13, 2018 #

9 PM

Strength/gym 15:00 [1]
(sick)

Stretching

Thursday Apr 12, 2018 #

4 PM

Strength/gym 15:00 [1]
(sick)

Stretching

Running 22:48 [3] 4.26 km (5:21 / km) +50m 5:03 / km
ahr:160 max:170 (sick) shoes: Brooks Aduro 3

9 PM

Strength/gym 10:00 [1]
weight:61.4kg (sick)

Stretching

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