Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m				load
Running	11	4:35:29	35.14		56.55		253				792.6
Cross Training	3	4:00:00									650.0
Orienteering	3	2:40:08	15.11	(10:36)	24.31	(6:35)	648	57 /	61c	93%	635.8
Strength and conditioning	6	1:50:00									290.0
Total	20	13:05:37	50.24		80.86		901	57 /	61c	93%	2368.4

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Thursday Feb 28, 2013 #

Note

school football game and french exam tomorrow so no time for a run

Wednesday Feb 27, 2013 #

Note
(sick)

Still a bit ill but training weekend this weekend so going to head out maybe 4-5k to stretch my legs

Note

http://www.inov-8.com/new/global/Product-View-XTal...
Thoughts?

C • Awesome 5

4 PM

Running (Easy) 25:43 [3] 5.86 km (4:23 / km) +67m 4:09 / km
ahr:167 max:176 shoes: Adidas swoops

Very easy run out, started towards the park then a loop through the fields then finishing up back down the train line home.

Tuesday Feb 26, 2013 #

Note
(sick)

Off school

Note
(sick)

Off school

Monday Feb 25, 2013 #

Note
(sick)

Knee is a bit sore also think I may stop foorball as it really doesn't help. Come down with some sort of cold or flu

Sunday Feb 24, 2013 #

Note

Going to stop logging football, it's not relevant training to my goals or what i'm trying to achieve

11 AM

Running (Warm up) 12:00 [3] 2.0 km (6:00 / km) +50m 5:20 / km
ahr:147 shoes: inov8 oroc 280

Nice jog to the start was tough up hill, sign of things to come

Orienteering (DVO Crich Chase) 49:29 [4] *** 5.63 km (8:47 / km) +256m 7:10 / km
ahr:173 max:190 spiked:22/22c shoes: inov8 oroc 280

Felt really good going to it, spiking number on and two that were both straight up hill, cruise to 3 along a track for part of it then another climb up to number 4, through 5 to 10 was just steady, both pace and navigation then heading back towards through the start from 10-21 was tough running through undergrowth and bracken. Along a track again for number 22 then a grueling climb to the finish. Knee didn't bother me too much which i was happy about and managed to keep concentration and a steady pace throughout. A few hesitations and near misses but other than that was a good run. Wasn't racing but won by 4 minutes which i guess means fitness is getting much better as felt fine afterwards. Route gadget to follow...
http://www.dvo.org.uk/cgi-bin/reitti.pl?act=map&am... Blue

Running (Warm down) 15:00 [2] 2.43 km (6:10 / km)
ahr:154 shoes: inov8 oroc 280

Jog back down the hill to the car park across the road

Saturday Feb 23, 2013 #

Note

5 week till the jk, feeling more and more ready every week

C • Really? 6

9 AM

Running (Warm up) 15:00 [3] 2.0 km (7:30 / km)
(injured) shoes: Karrimor Swift Run

Jogging with drills and some stretching

Running race (Park Run) 17:35 [5] 5.0 km (3:31 / km) +36m 3:24 / km
(injured) shoes: Karrimor Swift Run

First park run, was really up for it because i haven't really ran a 5km before. Was aiming for about 17:30 so was happy with the time as obviously still injured but us pretty close to my target, started well, hitting about 3:20 k's but dropped off a little to about 3:35 3:40 or so so may need to pace it better in future, felt a little ill before hand but that went away as soon as i started. Finished 5th and was all on concrete but knee didn't trouble me at all really, which is a nice bonus. Turns out my time was 17:35 so better than I thought.

Running (Warm down) 8:00 [2] 1.5 km (5:20 / km)
(injured) shoes: Karrimor Swift Run

Jog back to the car and a few stretches.

Friday Feb 22, 2013 #

Note
(injured) (rest day)

Park run tomorrow and still resting and on painkillers, getting out again next week as knee seems to be getting a bit better

Wednesday Feb 20, 2013 #

Note
(injured) (rest day)

Don't want to over do it before the jk

Tuesday Feb 19, 2013 #

Note
(injured)

First park run on Saturday

4 PM

Running (Grass) 15:00 [4] 4.0 km (3:45 / km) +20m 3:40 / km
ahr:175 max:198 (injured) shoes: New balance 220 XC

Went down to the park and did laps around football pitch sprinting the long and jogging the short, hard work but felt quite good running. Rest tomorrow as knee feeling a tad off

Running (warm up/down) 10:00 [1] 2.0 km (5:00 / km)
(injured) shoes: New balance 220 XC

Jogging to and from the park

Monday Feb 18, 2013 #

Note
(injured)

things are looking up with the knee might head out tomorrow shorter and still steady

4 PM

Running (Fields/Tracks) 44:12 [3] 10.18 km (4:21 / km) +80m 4:11 / km
(injured) shoes: Adidas swoops

Was a lovely evening and just wanted to run. Enjoyed it immensely knee held up surprisingly well but still can't push it too much. Nice run out

5 PM

Running (Drills) 15:00 [2]
(injured) shoes: Adidas swoops

Drills after my run. Was really trying to work on technique during my run, and then backed it up with drills which I'm going to try and get in more. My thinking is that if I can keep my knees in line more and stops my legs moving about it will prevent my knee moving of place as it seems to be now.

Sunday Feb 17, 2013 #

Note
(injured)

More resting this week, need to get my knees sorted will try and get out on fields however

Friday Feb 15, 2013 #

Note
(injured)

4 PM

Strength and conditioning (General+knee) 20:00 [2]

Thursday Feb 14, 2013 #

11 AM

Running (Road) 23:00 [3] 5.0 km (4:36 / km)
(injured) shoes: Karrimor Swift Run

Ran home from a friends, knee has got beyind a joke when i can't run 5km on road without it hurting, going to the physio soon.

Wednesday Feb 13, 2013 #

Note
(injured) (rest day)

Having about a week off just to get my knees completely sorted

Tuesday Feb 12, 2013 #

Note
(injured) (rest day)

Knee again not quite feeling right so not risking anything

Monday Feb 11, 2013 #

Note
(injured) (rest day)

Knees not feeling up for it, popping feeling has come back so taking it easy this week

Sunday Feb 10, 2013 #

Note

Maybe a bit more running this week, depending on how the knee is feeling

10 AM

Orienteering (Christmas Common) 57:42 [3] 8.5 km (6:47 / km) +245m 5:56 / km
spiked:20/22c shoes: inov8 oroc 280

Tough course down in a TVOC area, knee has felt shaky all week so was nervous going in to it. Messed up number one, lost 2:20, then the next were fairly solid through the next through, down hill i couldn't push or let myself go, knee wouldn't allow it. Messed up number 8 a bit, 1:45. The rest of the course was fine, a few 10 seconds threw away but consistent mainly. Was really happy on 12, long leg and went straight then nailed it, wasn't going for time on it, just checking different route choices on the type of area so lost a minute. Wasn't running particularly hard but felt comfortable so was happy with this as i didn't have to think about pace. Lost another minute on 18-19. Think i finished ahead of harrison which was a bonus but result didn't as it was just good practice for the JK on hambledon and emit and felt good in this type of area. Route gadget to follow...
5th overall, could have pushed harder without knee troubles, thinking i may have a week off, just to properly sort this out
http://www.tvoc.routegadget.co.uk/tvoc/reitti.cgi?... Blue

2 PM

Cross Training (Town match) 1:20:00 [3]
shoes: Nike CTR360

Pitch in awful conditions, but that didn't matter, just had one of those games where everything went right, scored 2 and we won 3-0

Saturday Feb 9, 2013 #

Note
(rest day)

race and match tomorrow so more resting

Friday Feb 8, 2013 #

Note
(rest day)

Giving the knee a rest

Thursday Feb 7, 2013 #

7 PM

Cross Training (town training) 1:30:00 [3]
shoes: Nike CTR360

Decent session, knee didn't feel that good after

Wednesday Feb 6, 2013 #

3 PM

Running (road) 23:05 [3] 5.0 km (4:37 / km)
shoes: Karrimor Swift Run

5k run with Dave to help him pace a run on Sunday, felt ok

C • No more training 2

4 PM

Running (Road) 28:54 [3] 6.78 km (4:16 / km)
shoes: Karrimor Swift Run

Run home, very slow and last 2 km knee felt awful

Tuesday Feb 5, 2013 #

4 PM

Running (road) 3:00 [1] 0.8 km (3:45 / km)
shoes: Karrimor Swift Run

800m down the road, knee went, no more training this week running wise but s&c etcstill carrying on

7 PM

Strength and conditioning (General+knee) 30:00 [3]
shoes: Karrimor Swift Run

Decent core and upper body session, 10 mins knee exercises at the end

Monday Feb 4, 2013 #

Note

knee, sore today after yesterdays effort, more exercises later but not comfortable enough to run on it yet

7 PM

Strength and conditioning (Knee exercises ) 20:00 [3]
shoes: Karrimor Swift Run

Good session, really starting to feel better in quads and hamstrings which is what i need to work on for knees

Sunday Feb 3, 2013 #

Event: Midland Orienteering Championships 2013

1 PM

Orienteering (Midlands Champs) 52:57 [5] *** 10.18 km (5:12 / km) +147m 4:51 / km
spiked:15/17c shoes: inov8 oroc 280

Looked nice a really nice area today. Started well, spiking the first 6 (it was really easy running basically straight on everything) then a slightly dodgy route choice going to 7 probably lost 30secs-1min, 8 was fine until the compulsory crossings where I got the other one than i thought I had, losing 2 minutes from thinking I was in a different place. Then through to 13 was fine but 14 took a poor route choice again, probably losing 3-4 minutes, Theresa one was a long route around the edge of the map which i think would have taken about 8-9 minutes. Ran as hard as I could from 8 but wasn't enough to catch the time up, had absolutely nothing left at the end. Finished 4th behind Ali Masson, Harrison McCartney and Tom Wilson, all of whom are good but I still think I could have got closer to Ali's 48:10. A lot of positive from this, fitness seems to be getting back to where it was and navigation (mistakes) was also good. Things to work on are hesitations and route choice (as it always is). Can't complain with the result, second in Midlands, but think I could have won, so can't help feeling slightly disappointed.
Looking at my splits, it seems that my pace dropped off through the middle section which is where i lost some time, route gadget to follow...
http://www.noc-uk.org/gadget/cgi-bin/reitti.cgi?ac... course 10

Running (warm up/down) 20:00 [2] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

General warm up, light jogging with drills

Strength and conditioning (1000) 10:00 [2]
shoes: inov8 oroc 280

Stretching before and after race

Saturday Feb 2, 2013 #

10 AM

Cross Training (town training) 1:10:00 [2]
shoes: Nike CTR360

town training on grass

C • Football on grass? What is ... 2

3 PM

Strength and conditioning (Knee exercises ) 10:00 [2]

more knee exercises to try and strengthen it

7 PM

Strength and conditioning (General) 20:00 [3]
shoes: Adidas Response Cushion 19

Full body stretching with harriet before tomorrow's race, feeling really up for it.

Friday Feb 1, 2013 #

Note

Rest day, run tomorrow

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