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Training Log: Nathan

In the last 7 days:

activity # timemileskm+m
  Orienteering7 5:49:48 29.95(11:41) 48.2(7:15) 1411
  Running6 4:48:27 35.49(8:08) 57.12(5:03) 860
  Total11 10:38:15 65.44(9:45) 105.32(6:04) 2271
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ThFrSaSuMoTuWe

Wednesday Dec 19 #

8 AM

Orienteering 30:46 intensity: (6:47 @1) + (16:14 @2) + (7:45 @3) 4.96 km (6:12 / km) +115m 5:34 / km
ahr:136 max:162 shoes: Inov-8 x-talon 225 (red)

Hanging

Orienteering 1:20:13 intensity: (41:21 @1) + (10:25 @2) + (28:27 @3) 6.18 km (12:58 / km) +111m 11:54 / km
ahr:107 max:144 shoes: Inov-8 x-talon 225 (red)

Shadowing James
12 PM

Orienteering 18:52 intensity: (5:51 @1) + (10:42 @2) + (2:19 @3) 3.0 km (6:17 / km) +71m 5:37 / km
ahr:129 max:155 shoes: Inov-8 x-talon 225 (red)

Collecting

Tuesday Dec 18 #

9 AM

Orienteering 17:57 intensity: (4:18 @1) + (5:25 @2) + (8:14 @3) 2.74 km (6:33 / km) +28m 6:14 / km
ahr:108 max:149 shoes: Inov-8 x-talon 225 (red)

Hanging

Orienteering 53:54 intensity: (9 @1) + (4:35 @2) + (36:35 @3) + (12:35 @4) 9.27 km (5:49 / km) +176m 5:18 / km
ahr:159 max:174 shoes: Inov-8 x-talon 225 (red)

Steady around Joe's long course. Chinamans Flat. Generally good in the gold mining and no major problems but some crap exits and quite off in most circles.

Orienteering 15:46 intensity: (20 @1) + (13:12 @2) + (2:14 @3) 2.45 km (6:25 / km) +30m 6:03 / km
ahr:141 max:157 shoes: Inov-8 x-talon 225 (red)

Back out for some focused compass exercises. Some of the most confident O I've done in a long time.
3 PM

Orienteering 12:58 intensity: (34 @1) + (7:11 @2) + (5:13 @3) 2.36 km (5:30 / km) +59m 4:53 / km
ahr:145 max:160 shoes: New Balance Vazee Rush v2

Jog around the sprint at Fed. Uni. Nice enough, no mistakes at this speed but made sure to be disciplined.
8 PM

Running warm up/down 6:46 intensity: (2:05 @1) + (3:54 @2) + (47 @3) 1.16 km (5:49 / km) +11m 5:33 / km
ahr:127 max:153 shoes: Inov-8 x-talon 225 (red)

Orienteering 30:26 intensity: (11:31 @2) + (16:38 @3) + (2:17 @4) 5.0 km (6:05 / km) +83m 5:37 / km
ahr:153 max:174 shoes: Inov-8 x-talon 225 (red)

Camp Jukola. Borrowed one of the kids headtorch which was like a candle so actually really couldn't see for the majority. Reasonably good run despite this though.

Monday Dec 17 #

10 AM

Orienteering 43:34 [1] 4.66 km (9:21 / km) +291m 7:07 / km
ahr:74 max:75 shoes: Inov-8 Oroc 280 v2

Shadowing and coaching.
1 PM

Running warm up/down 5:21 intensity: (2:10 @1) + (2:27 @2) + (44 @3) 1.02 km (5:15 / km) +19m 4:48 / km
ahr:127 max:147 shoes: Inov-8 Oroc 280 v2

Orienteering 22:38 intensity: (27 @1) + (49 @2) + (3:09 @3) + (13:47 @4) + (4:26 @5) 4.07 km (5:34 / km) +225m 4:22 / km
ahr:172 max:185 shoes: Inov-8 Oroc 280 v2

Mass start 1st leg simulation. Settled nicely to begin with and felt composed throughout.

Running warm up/down 5:16 intensity: (14 @1) + (3:42 @2) + (1:20 @3) 1.01 km (5:11 / km) +13m 4:52 / km
ahr:143 max:158 shoes: Inov-8 Oroc 280 v2

Running warm up/down 5:53 intensity: (24 @1) + (5:25 @2) + (4 @3) 1.05 km (5:37 / km) +20m 5:08 / km
ahr:135 max:146 shoes: Inov-8 Oroc 280 v2

Orienteering 22:44 intensity: (8 @1) + (12 @2) + (4:09 @3) + (14:55 @4) + (3:20 @5) 3.49 km (6:30 / km) +222m 4:56 / km
ahr:173 max:183 shoes: Inov-8 Oroc 280 v2

3rd leg chasing start sim. Went alright but felt like I questioned myself more. Scrappy and distracted through the last section.

Running warm up/down 5:52 intensity: (24 @1) + (4:29 @2) + (59 @3) 1.0 km (5:50 / km) +13m 5:30 / km
ahr:137 max:153 shoes: Inov-8 Oroc 280 v2

Sunday Dec 16 #

9 PM

Running 1:00:00 intensity: (15:49 @1) + (40:14 @2) + (3:57 @3) 12.46 km (4:49 / km) +149m 4:33 / km
ahr:129 max:148 shoes: New Balance Vazee Rush v2

Arrived late in Ballarat but still got out and got it done with Joe. Best I've felt all week. Not the best week training but do feel reasonably recovered after some good food and rest. Training camp for 3 days now.

Saturday Dec 15 #

11 AM

Running 1:21:46 [2] 15.0 km (5:27 / km) +290m 4:58 / km
shoes: Inov-8 x-talon 225 (red)

Easy along the great ocean track with Antonia and Joe to meet the others. Gorgeous run, enjoyed it but still not feeling fab. Such a fantastic day though, pretty much perfect.

Friday Dec 14 #

7 PM

Running 53:53 intensity: (14:19 @1) + (30:55 @2) + (8:39 @3) 10.0 km (5:23 / km) +299m 4:41 / km
ahr:129 max:157 shoes: Inov-8 x-talon 225 (red)

Drove down to Ferg and Marie's all afternoon and felt pretty crap again this morning. Good once out, lovely track down to the beach with Antonia and Joe then back up. Better for getting out. Think Sunday has taken more out of me than expected alongside a good training load since being here. Want to feel good for the training camp next week so keeping things easy this week to recover.

Thursday Dec 13 #

7 PM

Running 1:03:40 [2] 14.41 km (4:25 / km) +46m 4:21 / km
shoes: New Balance Vazee Rush v2

Up dead late last night to pick up Mary and Antonia from the airport. Felt almost jet lagged myself in the morning. Got out for a 30min raz then yo the pipebridge and back with Mary, nice day.

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