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Training Log: Nathan

In the last 7 days:

activity # timemileskm+m
  Cross Training12 10:05:00
  Strength and conditioning6 3:06:00
  Orienteering1 52:23 6.68(7:51) 10.75(4:52) 254
  Running1 27:05 3.13(8:39) 5.04(5:22) 48
  Total19 14:30:28 9.81 15.79 302
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Saturday Feb 23 #

9 AM

Cross Training 1:00:00 [4]
ahr:99 max:130

AJ session: 10up, 2x15min tempo(2), 6x30s(30), 10 down. Good work after a struggle to drag myself there.

Friday Feb 22 #

9 AM

Strength and conditioning 50:00 [2]

2 PM

Cross Training 1:00:00 [2]
ahr:108 max:143

60 AJ, not too bad. Ate plenty to try and recover a bit more, pool running seems to make me very bodily tired without the DOMS or specific pains and niggles which is good but need to keep fuelled. Also, watched Free Solo, amazing.
6 PM

Cross Training 30:00 [1]

Thursday Feb 21 #

9 AM

Cross Training 45:00 [2]
ahr:107 max:124

45 AJ
3 PM

Cross Training 1:00:00 [4]
ahr:115 max:144

AJ session. 10up, 10x(2min tempo, 1 hard, 1 rec.), 10down. Working well.
6 PM

Cross Training 45:00 [1]

Various
11 PM

Strength and conditioning 12:00 [1]

Wednesday Feb 20 #

9 AM

Cross Training 30:00 [2]
ahr:111 max:132

30 AJ.
10 AM

Strength and conditioning 50:00 [2]

3 PM

Cross Training 1:30:00 [2]
ahr:108 max:165

90 AJ, no podcasts, mental training...

Tuesday Feb 19 #

3 PM

Cross Training 1:00:00 [4]
ahr:113 max:142

Aqua-jog session. 10up, 10 tempo(2), 5x2mins(1), 10 tempo, 11 down. Feeling good and working well enough to get a sweat on.
5 PM

Cross Training 35:00 [1]

To and from coaching
8 PM

Cross Training 30:00 [1]

Spin
11 PM

Strength and conditioning 12:00 [1]

Monday Feb 18 #

12 PM

Strength and conditioning 50:00 [2]
(injured)

Heels both painful today, was hoping I was on the up but this has become a real problem and I can't really see where it's going to improve. Easier week this week with an emphasis on sleeping and rehab as well as minimal force through calves and feet (basically just going to aqua-jog). Hopefully will help.
4 PM

Cross Training 1:00:00 [2]

Aqua-jog. Better technique, more beneficial.
10 PM

Strength and conditioning 12:00 [1]

Sunday Feb 17 #

7 AM

Running 9:37 intensity: (18 @1) + (3:58 @2) + (2:50 @3) + (2:31 @4) 2.0 km (4:49 / km) +19m 4:36 / km
ahr:153 max:177

Orienteering 52:23 intensity: (24 @1) + (4 @2) + (7:10 @3) + (30:08 @4) + (14:37 @5) 10.75 km (4:52 / km) +254m 4:22 / km
ahr:175 max:189 shoes: Inov-8 x-talon 225 (red)

Bendigo Hagaby. Fun event but was never really in contention to be honest. Knew I had maybe 2/3, 3/4 of the course to be able to push but wouldn't have the legs by the end given the lack of recent running. From the go felt like I was absolutely gassed and my legs and lungs were having to really force themselves to work. Picked nice lines to the butterlfies then was clean throughout and popped out with a lead. Pushed pretty well back to the pivot but then the next uphill leg proved a bit too much and I was left to keep battling solo for the rest of the course to the finish. Heels hurting a reasonable bit by the end with a lot of stiffness in lower legs and ankles.
Aim for the weekend was clean orienteering which I managed largely well minus a few small slips but nothing constituting a proper mistake.
Very tough race today given that I could physically see people running away from me in terrain where I should be having no problems. High volume of XT including sessions has likely made me pretty fatigued recently and a lack of intense running means this was kind of expected, but it's still a bit of a kick in the teeth nonetheless. Just going to have to keep plugging away with the rehab I suppose. I know I'm fit from the x-training but my body isn't used to running, hopefully won't take too long to build that feeling up but who knows.

Running 17:28 intensity: (49 @1) + (12:57 @2) + (3:32 @3) + (10 @4) 3.04 km (5:45 / km) +29m 5:29 / km
ahr:141 max:168

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