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Attackpoint - performance and training tools for orienteering athletes

Training Log: Nathan

In the last 7 days:

activity # timemileskm+mload
  Forest Orienteering 12 12:07:28 63.72(11:25) 102.54(7:06) 2252115 /137c83%1653.1
  Running8 2:58:55 20.63(8:40) 33.2(5:23) 608328.2
  Total13 15:06:23 84.34(10:45) 135.74(6:41) 2860115 /137c83%1981.3
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ThFrSaSuMoTuWe

Wednesday Feb 19 #

9 AM

Running 9:55 intensity: (5:40 @1) + (3:15 @2) + (1:00 @3) 1.99 km (5:00 / km) +29m 4:39 / km
ahr:134 max:160

Forest Orienteering 1:07:49 intensity: (5:37 @1) + (16:47 @2) + (25:20 @3) + (20:05 @4) 8.81 km (7:42 / km) +237m 6:47 / km
ahr:156 max:174

Running 7:11 intensity: (3:20 @1) + (42 @2) + (24 @3) + (2:33 @4) + (12 @5) 1.1 km (6:31 / km) +24m 5:54 / km
ahr:147 max:178

3 PM

Running 12:25 intensity: (5:13 @1) + (6:31 @2) + (41 @3) 1.9 km (6:31 / km) +10m 6:21 / km
ahr:139 max:163

Forest Orienteering 50:35 intensity: (12:39 @1) + (22:39 @2) + (13:56 @3) + (1:21 @4) 7.2 km (7:02 / km) +209m 6:08 / km
ahr:147 max:168

6 PM

Running 7:47 intensity: (7:30 @1) + (17 @2) 1.18 km (6:34 / km)
ahr:128 max:149

Forest Orienteering 39:06 intensity: (19 @1) + (3:06 @2) + (13:47 @3) + (21:04 @4) + (50 @5) 7.02 km (5:34 / km) +96m 5:13 / km
ahr:164 max:176

Running 6:47 [1] 1.09 km (6:13 / km)
ahr:126 max:136

Tuesday Feb 18 #

9 AM

Running warm up/down 8:16 intensity: (7:14 @1) + (1:02 @2) 1.59 km (5:12 / km) +15m 4:58 / km
ahr:129 max:144 shoes: Inov-8 Oroc 280 v2

Forest Orienteering warm up/down 25:14 intensity: (6:25 @1) + (14:07 @2) + (4:38 @3) + (4 @4) 3.29 km (7:40 / km) +79m 6:51 / km
ahr:145 max:166 shoes: Inov-8 Oroc 280 v2

Corridor-o. Started ok then miscounted re-entrants. Good otherwise other than being confused a little by the felling. Better contact today.

Forest Orienteering 29:16 intensity: (47 @1) + (11:31 @2) + (11:17 @3) + (5:41 @4) 4.32 km (6:47 / km) +105m 6:03 / km
ahr:156 max:173 spiked:16/18c shoes: Inov-8 Oroc 280 v2

Middle distance course with Johan following blasting the speaker. Some of my best o of the week, no big mistakes, just small misses in the circle and a slightly risky route which still paid off. Positive session.
2 PM

Running warm up/down 7:23 intensity: (6:30 @1) + (53 @2) 1.34 km (5:32 / km) +33m 4:55 / km
ahr:127 max:146 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 45:37 intensity: (6:05 @1) + (24:25 @2) + (14:11 @3) + (56 @4) 7.08 km (6:27 / km) +146m 5:51 / km
ahr:150 max:166 spiked:14/16c shoes: Inov-8 Oroc 280 v2

Another middle distance, one of the nicest areas so far. Mostly really good and feeling confident. One lazy exit led to a bigger mistake (parrallel) which was annoying and another dodgy exit on another but generally good. Focused on taking smoother (sometimes longer) routes which went well, some may have been slower but overall made for a stable run.
Missed night training because it's been a full on camp so far and want to feel a little fresher tomorrow.

Running warm up/down 6:08 intensity: (5:48 @1) + (20 @2) 1.06 km (5:47 / km) +15m 5:25 / km
ahr:131 max:141 shoes: Inov-8 Oroc 280 v2

Monday Feb 17 #

10 AM

Forest Orienteering 1:27:21 intensity: (34:03 @1) + (23:41 @2) + (19:21 @3) + (9:33 @4) + (43 @5) 11.55 km (7:34 / km) +336m 6:36 / km
ahr:145 max:177 spiked:32/37c shoes: Inov-8 Oroc 280 v2

Morning multi-tech. Pretty hilly and legs feeling a little tired. Ballsed up the corridor initially but then started again and got it well, much better on my own than with others around. Them contour only, mostly good, one small miss. Then a fun, fast micro-sprint with eveyone which went well. Sacked off the windows after the first because the green was awful. Another good micro-sprint then some nice technical downhill legs to finish. Good session, mostly good o.
3 PM

Running warm up/down 11:09 intensity: (4:57 @1) + (5:02 @2) + (1:04 @3) + (6 @4) 2.4 km (4:39 / km) +46m 4:15 / km
ahr:135 max:166 shoes: Inov-8 Oroc 280 v2

Forest Orienteering intervals 58:42 intensity: (15:00 @1) + (3:44 @2) + (8:12 @3) + (23:19 @4) + (8:27 @5) 9.12 km (6:26 / km) +140m 5:59 / km
ahr:157 max:181 spiked:18/22c shoes: Inov-8 Oroc 280 v2

4xo-intervals for the first hard session. Good aggression and confident in my own routes for the first few, pushing at the front. Began to tire a bit on the 3rd and made a stupid error missing a path by switching off, but recovered and finished the rep well. Then tiredeness set in on the last and just bimbled through, few mistakes but had switched off a little so happy just to trot in. Nothing too major, just not as clinical as it should be at the end. Another good one for the most part.

Running warm up/down 9:41 intensity: (13 @1) + (3:38 @2) + (3:35 @3) + (2:00 @4) + (15 @5) 1.75 km (5:32 / km) +34m 5:03 / km
ahr:157 max:176 shoes: Inov-8 Oroc 280 v2

Sunday Feb 16 #

10 AM

Forest Orienteering 1:13:31 intensity: (16:47 @1) + (35:08 @2) + (19:50 @3) + (1:46 @4) 11.22 km (6:33 / km) +227m 5:57 / km
ahr:147 max:169 spiked:16/18c shoes: Inov-8 Oroc 280 v2

Forked long-o on Aguiar da Beira Norte. Mostly really good, controlled and focused. 2 slips, 1 stupid 180 losing a big chunk of time and another just drifting down a slope after switching off. Enjoyed it.
3 PM

Running warm up/down 9:51 intensity: (1:29 @1) + (3:01 @2) + (3:03 @3) + (2:18 @4) 2.01 km (4:54 / km) +20m 4:40 / km
ahr:152 max:174 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 56:59 intensity: (12:59 @1) + (19:57 @2) + (19:21 @3) + (4:42 @4) 7.51 km (7:35 / km) +184m 6:46 / km
ahr:149 max:173 shoes: Inov-8 Oroc 280 v2

Re-running a WRE event middle. Tried to push a little harder but technicality made that difficult. Some trouble getting through some green and scrappy to begin with. Screwed my head back on after catching Lukas and Kristoffer at 10 where Johan also followed me with the speakers blaring. Kept focus well until the end switching off in a circle but then got the last couple well. Another positive session but a little sloppy at times.
7 PM

Forest Orienteering 29:35 intensity: (19:24 @1) + (10:11 @2) 4.17 km (7:05 / km) +31m 6:50 / km
ahr:132 max:153 spiked:3/5c shoes: Inov-8 Oroc 280 v2

Went along to night o just because everyone else was. Hadn't planned to and need to be a little more disciplined with following these plans, no point just hammering out sessions without purpose. Head torch not powerful enough and couldn't really see so sacked it at 5. Actually orienteered well but not much point just running round for the sake of it.

Saturday Feb 15 #

10 AM

Forest Orienteering 1:24:08 intensity: (31:05 @1) + (31:51 @2) + (17:01 @3) + (4:11 @4) 10.06 km (8:22 / km) +259m 7:25 / km
ahr:144 max:173 spiked:13/17c shoes: Inov-8 Oroc 280 v2

Long O at São Matias-Vila Aves to start the camp. Really tough jumping straight in to 1:15 and struggled to keep contact at times leading to mistakes, one big one but some good stuff in there. Enjoyed it though, amazing terrain.
4 PM

Forest Orienteering 1:19:35 intensity: (31:49 @1) + (39:17 @2) + (8:09 @3) + (20 @4) 11.2 km (7:06 / km) +205m 6:31 / km
ahr:142 max:167 spiked:3/4c shoes: Inov-8 Oroc 280 v2

Corridor in the afternoon at Aguiar da Beira Norte. Good training to do for contact after this morning, felt more relaxed and was a lot more in control. Maybe 3 times losing contact but realised and managed to generally not compound it. Few spots where the map was more overgrown and seemed a little off so went back to make sure.

Friday Feb 14 #

Note
(rest day)

Travel day

Thursday Feb 13 #

2 PM

Running 1:22:22 [2] 15.79 km (5:13 / km) +383m 4:39 / km
ahr:164 max:178 shoes: Walsh PB Elite (2)

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