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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 1 days ending Feb 17:

activity # timemileskm+mload
  Forest Orienteering 2 2:26:03 12.84(11:22) 20.67(7:04) 47650 /59c84%363.8
  Running1 20:50 2.58(8:05) 4.15(5:01) 7946.1
  Total2 2:46:53 15.42(10:49) 24.82(6:43) 55550 /59c84%409.9

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Mo

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

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