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Training Log Archive: FJohnson

In the 7 days ending Mar 5, 2023:

activity # timemileskm+mload
  Running5 3:21:25 25.12(8:01) 40.43(4:59) 485503.3
  Road Cycling2 2:55:16 48.73(16.7/h) 78.43(26.8/h) 1067457.1
  Strength/gym 2 1:52:03114.3
  Orienteering 2 1:36:32 8.52(11:20) 13.71(7:02) 687388.6
  Turbo1 30:0052.3
  Total9 10:15:16 82.38 132.58 22381515.7

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MoTuWeThFrSaSu

Sunday Mar 5, 2023 #

11 AM

Running 14:34 intensity: (4:53 @1) + (8:15 @2) + (1:26 @3) 1.83 km (7:58 / km) +147m 5:41 / km
ahr:135 max:162 shoes: Inov8 talons

Orienteering 56:39 intensity: (42 @1) + (22 @2) + (2:04 @3) + (49:44 @4) + (3:47 @5) 8.69 km (6:31 / km) +489m 5:05 / km
ahr:172 max:182 shoes: Inov8 talons

Lakes Spring Long-4th
Will take that. Legs felt quick on the downs and flats but quite sluggish on the ups.
1 was fine and executed a nice and smooth route on the long leg to 2 but was very hesitant early at the control just started looking too high up the slope. Got sight of Frank up to 3 and went right on the next long leg when he went left. Maybe went a bit too right when would’ve been better just going straight up the hill. Hard to make yourself do that tho. Despite being hesitant again at the control got ahead of him. 5,6,7,8 and across to 9 flowing really nicely on the cambers and had Sunley in my sights. Closed the gap but then super hesitant again at 9s circle. Got done by the track and was struggling to read the contours on the ground. Sunley sorted it out then proceeded to do his best Pogacar impression and blasted it up the hill to 11. Legs were too dead to go with so took a straighter line than he did and wasn’t too far behind. Closed the gap to the finish.
So all in all a really promising weekend given how I’ve trained through it. So hopefully with a freshen up week pre-JK legs will feel better. But also nice to have two races where I feel the standard was close to being met and not way off like it has been.

Running 11:30 intensity: (10:01 @1) + (1:29 @2) 1.82 km (6:19 / km)
ahr:121 max:132 shoes: Inov8 talons

WD with Ben, Frank and Sunley

Saturday Mar 4, 2023 #

12 PM

Running 9:34 intensity: (2:55 @1) + (6:39 @2) 1.55 km (6:09 / km) +11m 5:57 / km
ahr:131 max:149 shoes: NVii F2

Orienteering 39:53 intensity: (18 @1) + (43 @2) + (2:39 @3) + (27:37 @4) + (8:36 @5) 5.03 km (7:56 / km) +198m 6:38 / km
ahr:173 max:182 shoes: NVii F2

Lakes Spring Middle-10th
Some real positives today, actually quite happy after analysis.
Absolute banana to 1 didn’t realise quite how bad at the time but was just not confident enough today to drop down the slopes when needed. 2,3,4,5 were all good nice flow and direction but maybe should’ve pushed a bit harder. 6 just struggled to get across the slope and then was too high and got confused trying to find the kite. Binned a minute and then another 1:30-2 mins to 7 just not reading the circle expected to see it and then panicked. Eventually sorted it out but now had Joe on me. Got away from him up to 10 all clean. Then to 11 just terrible compass and was faffing because I had no idea where I was. Eventually just headed to the south and saw Joe and Woz. Jumped on Woz till 14 then took the lead. Nice that he injected some pace into me and a good reminder that i just need to push a bit more on the downhills/ flats as I can hang on the hills. 16 we took different routes but I stayed ahead by tiny margin. He got me back on the climb to 18 then just didn’t have enough snap in the legs to go with him. Didn’t feel especially gassed though. So good stuff but still need to iron out these annoying time losses and maybe a new compass too.

Running 13:42 intensity: (1:08 @1) + (10:56 @2) + (1:38 @3) 2.16 km (6:21 / km) +60m 5:34 / km
ahr:140 max:153 shoes: NVii F2

WD with the boys

Friday Mar 3, 2023 #

11 AM

Strength/gym 52:01 intensity: (50:11 @1) + (1:24 @2) + (26 @3)
ahr:96 max:163

3 PM

Turbo 30:00 intensity: (7:40 @1) + (22:20 @2)
ahr:131 max:145

Thursday Mar 2, 2023 #

11 AM

Road Cycling 19:52 intensity: (3:23 @1) + (16:06 @2) + (23 @3) 7.21 km (21.8 kph) +11m
ahr:136 max:159

Running 9:36 intensity: (3:03 @1) + (4:27 @2) + (2:04 @3) + (2 @4) 2.0 km (4:48 / km)
ahr:139 max:165 shoes: Adidas Solarboost

Running 37:33 intensity: (16 @1) + (1:47 @2) + (10:34 @3) + (23:46 @4) + (1:10 @5) 9.81 km (3:50 / km)
ahr:166 max:179 shoes: Adidas Solarboost

3k(500),1.5k(400),500(500),2k(400),1k
3:33,3:24,3:14,3:27,3:26
Probably the best session I’ve done. Stuck to the plan and got decent paces for myself and solo. Maybe would’ve liked the last k to be a bit faster but no worries.

Running 6:14 intensity: (25 @1) + (5:17 @2) + (32 @3) 1.19 km (5:13 / km)
ahr:144 max:150 shoes: Adidas Solarboost

Road Cycling 19:46 intensity: (2:11 @1) + (11:12 @2) + (6:23 @3) 6.8 km (20.6 kph) +56m
ahr:141 max:163

Wednesday Mar 1, 2023 #

1 PM

Road Cycling 2:15:38 intensity: (7:17 @1) + (43:49 @2) + (56:27 @3) + (28:05 @4) 64.42 km (28.5 kph) +999m
ahr:152 max:175

Club ride had everything today. Rain, sketch descents, fights and back wheel slides

Tuesday Feb 28, 2023 #

10 AM

Running 55:13 intensity: (1:18 @1) + (11:35 @2) + (41:37 @3) + (43 @4) 11.56 km (4:46 / km) +177m 4:26 / km
ahr:153 max:166 shoes: 361 Strata 4

Post environmental economics exam out round Blea Tarn. Good stuff

Monday Feb 27, 2023 #

8 AM

Running 43:29 intensity: (2:27 @1) + (24:30 @2) + (16:32 @3) 8.5 km (5:07 / km) +90m 4:51 / km
ahr:145 max:158 shoes: 361 Strata 4

Dad has managed to break the turbo somehow, so that’s out of action for a bit. Far too cold out this morning
12 PM

Strength/gym 1:00:02 [1]
ahr:92 max:124

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