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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FJohnson

In the 7 days ending May 19:

activity # timemileskm+mload
  Running4 2:12:06 16.37(8:04) 26.35(5:01) 250291.1
  Road Cycling1 1:26:26 27.67(19.2/h) 44.52(30.9/h) 551202.4
  Turbo1 50:00122.2
  Orienteering 1 35:58 3.59(10:01) 5.78(6:14) 184171.7
  Total6 5:04:30 47.63 76.65 984787.3

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Sunday May 19 #

12 PM

Running 9:43 intensity: (3:44 @1) + (5:30 @2) + (29 @3) 1.69 km (5:46 / km) +73m 4:44 / km
ahr:140 max:161 shoes: Inov8 Talons 3

Orienteering 35:58 intensity: (20 @1) + (4 @2) + (47 @3) + (5:04 @4) + (29:43 @5) 5.78 km (6:14 / km) +184m 5:22 / km
ahr:179 max:188 shoes: Inov8 Talons 3

LOC National Middle-4th
That’s definitely the best performance since the JK middle last year for sure. Physically still not quite there but definitely felt better than all previous terrain races. Technically really good though. Probably the most consistent in the top 10 with no big mistakes so that’s very encouraging. Obviously know the area quite well but still was going through the process really well on each control. Few little circle errors, not quite getting the expectation/picture right (2,3,5,11). Then also losing time through just terrible running line choices on some legs.
Quite happy with the performance overall given where I’ve been. Result wise is about where I expected to be at start of the year, so nice to know I can still make it there despite a poor early season.

Running 1:22 intensity: (9 @1) + (47 @2) + (26 @3) 0.24 km (5:45 / km)
ahr:150 max:160 shoes: Inov8 Talons 3

Decided I was too hot for a proper wd

Saturday May 18 #

12 PM

Running 43:13 intensity: (3:26 @1) + (27:31 @2) + (11:34 @3) + (42 @4) 8.83 km (4:54 / km) +83m 4:40 / km
ahr:150 max:171 shoes: 361 Strata 5

Super hot one down the river not feeling too bad given the race the day before

Friday May 17 #

12 PM

Turbo 50:00 intensity: (14:47 @1) + (9:21 @2) + (16:30 @3) + (7:38 @4) + (1:44 @5)
ahr:150 max:182

18km race on zwift before I cancel my membership for the summer. Questionable business decision from them to up prices as everyone starts riding outside. Still had to race the As so was a small turnout. Ended up being a break of 3 so had to respond to every attack. Had a plan of where I wanted to make my race winning move but never got to that point at the front. An American went just a bit before that and was able to hold 7 w/kg after the attack for just a bit longer than I could. Held on for 2nd though

Thursday May 16 #

12 PM

Road Cycling 1:26:26 intensity: (11:31 @1) + (37:47 @2) + (33:16 @3) + (3:52 @4) 44.52 km (30.9 kph) +551m
ahr:151 max:173

Had hoped to do a few efforts on this but legs were not feeling it.

Wednesday May 15 #

3 PM

Running 41:09 intensity: (3:49 @1) + (24:51 @2) + (12:29 @3) 8.34 km (4:56 / km) +70m 4:44 / km
ahr:150 max:164 shoes: 361 Strata 5

Not feeling super prime but got it done

Tuesday May 14 #

Note
(rest day)

Mega disrupted day sorting out a load of admin. Managed to secure the flat we looked at yesterday so that’s exciting

Monday May 13 #

8 AM

Running 36:39 intensity: (2:38 @1) + (19:42 @2) + (14:19 @3) 7.25 km (5:03 / km) +23m 4:58 / km
ahr:151 max:164 shoes: 361 Strata 5

Early one pre Edinburgh and back in a day for first flat viewing

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