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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 7 days ending Apr 22:

activity # timemileskm+m
  Orienteering 5 1:55:07 10.33(11:08) 16.63(6:55) 27473 /75c97%
  Strength/gym 3 50:00
  Football 1 45:00
  Turbo1 35:41 12.0(20.2/h) 19.31(32.5/h)
  Running6 31:49 3.22(9:53) 5.18(6:09) 50
  Cycling2 15:26 2.54(9.9/h) 4.08(15.9/h) 45
  Warm up/down1 14:12 0.87(16:19) 1.4(10:09) 7
  Total13 5:07:15 28.96 46.6 37673 /75c97%
averages - weight:62kg

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MoTuWeThFrSaSu

Sunday Apr 22 #

12 PM

Running warm up/down 4:05 [3] 0.68 km (6:00 / km) +9m 5:38 / km
ahr:145 max:160 (sick) shoes: Asics Gel-FujiRunnegade 2

WU

Orienteering race 1:06:33 [3] **** 6.63 km (10:02 / km) +226m 8:35 / km
ahr:175 max:185 spiked:19/20c (sick) shoes: Asics Gel-FujiRunnegade 2

Northerns-Wass- 12th
Depression levels were at a high at the start and stayed high through a very grotty area but at least I had the pengest burger bacon and mayo cob ever afterwards
Running did feel better than last week but still towards the end I was dead on the needless hills
Only mistake came at the very end went just too high for 19
Happy about how good my navigation has been recently but very disappointed with how the spring has gone
2 PM

Running warm up/down 6:34 [2] 1.03 km (6:23 / km) +15m 5:57 / km
ahr:158 max:166 (sick) shoes: Asics Gel-FujiRunnegade 2

WD

Saturday Apr 21 #

10 AM

Warm up/down warm up/down 14:12 [3] 1.4 km (10:09 / km) +7m 9:54 / km
ahr:158 max:179 (sick) shoes: Brooks Aduro 3

WU
11 AM

Orienteering race 18:48 [5] ***** 3.62 km (5:12 / km) +12m 5:07 / km
ahr:189 max:195 spiked:17/17c (sick) shoes: Brooks Aduro 3

York university 12th
Navigation again good one or two maybe slightly slower route but chest was killing me and had a lack of energy towards end. Legs felt relatively alright but just not recovered fully enough to go faster.

Running warm up/down 4:46 [2] 0.71 km (6:43 / km)
ahr:158 max:168 (sick) shoes: Brooks Aduro 3

Attempted WD with Louis

Thursday Apr 19 #

4 PM

Cycling 5:58 [3] 1.34 km (13.5 kph) +23m
ahr:123 max:143 (sick) shoes: Brooks Aduro 3

Cycle to the uni

Running warm up/down 2:33 [1] 0.39 km (6:32 / km)
ahr:142 max:155 (sick) shoes: Brooks Aduro 3

WU

Orienteering 2:51 [3] *** 0.57 km (5:00 / km)
ahr:165 max:177 spiked:2/3c (sick) shoes: Brooks Aduro 3

Over shot one cos the map seemed wrong

Orienteering 2:29 [4] *** 0.53 km (4:41 / km)
ahr:169 max:182 spiked:3/3c (sick) shoes: Brooks Aduro 3

Orienteering 2:32 [4] *** 0.56 km (4:31 / km) +5m 4:20 / km
ahr:171 max:183 spiked:5/5c (sick) shoes: Brooks Aduro 3

Orienteering 2:58 [4] **** 0.63 km (4:43 / km) +2m 4:38 / km
ahr:171 max:184 spiked:4/4c (sick)

Orienteering 4:51 [3] **** 1.11 km (4:22 / km) +8m 4:13 / km
ahr:177 max:187 spiked:4/4c (sick) shoes: Brooks Aduro 3

Legs felt good apart from shin which was tight
5 PM

Cycling 9:28 [2] 2.74 km (17.4 kph) +22m
ahr:130 max:149 (sick) shoes: Brooks Aduro 3

WD
9 PM

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

Rolling

Wednesday Apr 18 #

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
9 PM

Strength/gym 10:00 [1]

Stretching

Tuesday Apr 17 #

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

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