Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m				load
Running	26	15:08:11	102.31	(8:53)	164.66	(5:31)	1966				2518.3
Orienteering	9	8:14:33	40.9	(12:06)	65.82	(7:31)	1934	81 /	93c	87%	1392.7
Strength and conditioning	7	3:21:28	0.52		0.83		4				440.7
Total	32	26:44:12	143.73		231.31		3904	81 /	93c	87%	4351.6

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Sunday Nov 30, 2014 #

10 AM

Running (Warm up) 12:00 [2] 1.6 km (7:30 / km)
shoes: VJ Supra V2

Easy jogging with the guys. (Graythwaite)

Orienteering 44:23 [3] 5.02 km (8:50 / km) +248m 7:05 / km
shoes: VJ Supra V2

Ran the M16 Jircs course. Not much to say, fine for the first 4, shit on number 5, then jogged the rest. Not much effort and lazy orienteering, very annoyed.

Orienteering 9:57 [4] 1.1 km (9:03 / km) +47m 7:27 / km
shoes: VJ Supra V2

Ran one of the contour courses hard to give myself a bit of confidence, really good flow and a comfortably hard pace. Enjoyed this one.

Orienteering 32:09 [2] 3.46 km (9:18 / km) +136m 7:46 / km
shoes: VJ Supra V2

W16 course from jircs, chatting to Ed before so had a much clearer plan on what I wanted and did it well, maintaining contact throughout well, just a lot slower due to tired legs and pretty hungry.

Orienteering 17:13 [2] 1.55 km (11:06 / km) +77m 8:54 / km
shoes: VJ Supra V2

Easy cruise around the last contours course, runnignwell under fatigue and technique was clean. Really good weekend.

Saturday Nov 29, 2014 #

10 AM

Running (Warm Up) 9:27 [2] 1.31 km (7:13 / km) +27m 6:32 / km
shoes: VJ Supra V2

With Matt leadng the squad around part of the area.

Orienteering 26:49 [2] 3.21 km (8:21 / km) +154m 6:44 / km
shoes: VJ Supra V2

Bishops wood. Following Matt H on a course, navigating well, taking the odd different route choice as a distraction and just from general interest. Nice course.

Orienteering 24:34 [2] 2.68 km (9:10 / km) +80m 7:59 / km
shoes: VJ Supra V2

Green course with Matt H, he wanted to work on contact and circles so I went different ways and we chatted at each control, again, nice.

Orienteering 19:59 [3] 2.65 km (7:32 / km) +94m 6:24 / km
shoes: VJ Supra V2

With Matt again, working at a better pace and pushing harder through 5, then a chat and was going to be the same again but Matt hurt his foot so we just cruised the rest. Good chat and run.

1 PM

Running (Warm up) 11:48 [2] 1.31 km (9:00 / km) +42m 7:46 / km
shoes: VJ Supra V2

Jogging with the squad when we got to Holme Fell, again me and Matt leading.

Orienteering 22:14 [3] 2.26 km (9:50 / km) +89m 8:13 / km
shoes: VJ Supra V2

No circles course with Matt, tough physically but running really well, chatted at each control. Great area, always love it when we come here.

Orienteering 39:46 [1] 2.87 km (13:51 / km) +127m 11:21 / km
shoes: VJ Supra V2

Walked the line course with ellie, no real effort but found I stayed on the line well. Not much to say.

5 PM

Running (Warm up) 12:19 [2] 2.05 km (6:00 / km)
shoes: Inov-8 x-talon 190 (2)

Jogging around Hawkshead and then down the road with Matt E.

Orienteering (Hawkshead relay) 8:58 [3] 1.6 km (5:36 / km) +15m 5:21 / km
shoes: Inov-8 x-talon 190 (2)

The legendary Hawkshead night relay. Started well, smooth around the open, a little scrappy in the woods and one poor route choice but apart from that, a good run out, not really pushing, didn't seem much point. Won with both Matt's, such a fun race.

Thursday Nov 27, 2014 #

Note

PrecautionRy day off ahead of the weekend, right knee is quite painful

6 PM

Strength and conditioning 20:00 [2]

Easy general set.

Wednesday Nov 26, 2014 #

2 PM

Running (Easy) 40:01 [2] 8.0 km (5:00 / km) +50m 4:51 / km
shoes: Inov-8 x-talon 190 (2)

Probably my best timed/paced run this year. Planned it just before I left school and wanted an easy 40 before cross country training at around 5 minute k's. Got it spot on so happy with that. Out to bitteswell, up and around some stupidly muddy fields to Magna Park then back along the road to BItteswell and up to Lutterworth. Nice run, foot a little sore. Will update xc later.

4 PM

Running (School Cross Country) 43:04 [3] 7.02 km (6:08 / km) +200m 5:22 / km
shoes: Inov-8 x-talon 190 (2)

Back out with Charlie, similar route to earlier, but we hit the country park and did some loops on the hill. Nice chat and glad she didn't want to push the pace really. Nice days running.

Tuesday Nov 25, 2014 #

Note
(rest day)

Part of a focus group in Leicester in the evening so couldn't get out. Maybe not a bad thing after the weekend

Monday Nov 24, 2014 #

5 PM

Running (Active recovery) 50:53 [2] 9.76 km (5:13 / km) +106m 4:57 / km
shoes: Inov-8 x-talon 212

Nice easy run out when in from school, unfortunately headtorch was a bit uselss so quite dark and eerie. Quite a lot of reminiscing from the weekend and a lot to think about but glad to have my training planned out now for the immediate future and looking forward to sticking to that plan. Out to Dunton looping back on the fields, then up to Broughton over the rolling hills an back through the fields and on to the road to home. Feeling good, no hangovers from the weekend. Finished up with 4x80m sprints along the road at home.

6 PM

Strength and conditioning 27:44 [3]

Set when I got in from running, 3x:
-3x10 ab crunches (10 secs after each)
-3x10 prsss ups (10 secs after each)
-3x10 sit ups (10 secs after each)
-3x10 diagonal crunches (10 secs after each)
-3x30 seconds plank (30 secs after each)
-5x5 second hurdle drills.

Sunday Nov 23, 2014 #

10 AM

Running (Warm Up) 18:09 [2] 1.51 km (12:01 / km) +38m 10:41 / km
shoes: VJ Supra V2

Jogging up the forest track and then some drills with everyone, feeling ok.

Orienteering (Macclesfield Forest) 1:23:40 [3] *** 9.29 km (9:00 / km) +472m 7:11 / km
spiked:12/12c shoes: VJ Supra V2

Roue choice long-o excerise with Tim. Taking dfferent routes generally unless there wasn't another obvious one. Good that we differed on quite a few route choices, and on the ones we differed we were maybe 50/50 on who was fasest. Both a bit tired though so it might differ in a race, but we were both cruising. Got away with a couple of bits of lazy orienteering at times but I was focused enough today to spike each one on my chosen route, which is a positive without kites. Interesting that me and Tim have such different approaches, as he would goa lot straighter to contros than me because of our local areas, with mine being rough and his being such nice running. Something to think on at local events and maybe try and get out of my habit of going round that I've been taught from when I was younger. Good day out and a great area in my opinion.

Saturday Nov 22, 2014 #

8 AM

Running (Warm up) 14:29 [2] 2.56 km (5:39 / km) +23m 5:25 / km
shoes: Inov-8 Road x-233

Warm up for the pak run, jogging over to Woodbank park with the squad, then a bit extended running to the bus to get my inhaler and back to the track.

9 AM

Running (Woodbank Parkrun) 18:39 [4] 5.0 km (3:44 / km) +74m 3:28 / km
shoes: Inov-8 Road x-233

Jackie told us to head out at a 'comfortably hard pace', one that we could maintain for 30 minutes or so. I think the vast majority of us ran it as a bit more of a race than we were supposed to. Headed out fine and the first 3k felt pretty easy running with the guys near the front, only hiccup was when the signs went the wrong way and even from that I felt I'd lost my rhythm and a bit of flow. Feeling like I was working too hard on the flat to the second downhill and couldn't really push myself on the downhills so lost places to aidan ali and mark here, where they oulled ahead. I think it's likely that I don't trust myself fully with my knee yet and that's why I was slow. After the second climb which hit me harder than I thought, just cruised in as I was on my own and there was no need to go for it from there so dropped the pace.
I'm a little disappointed with the time, wanted to be a lot closer to 18 but it was a tough course and this is just another example of where my speed loss has been highlighted. Still, a positive run and I'm not as far off as I thought so hopefully with the training I've finished planning for up to january I should get back to my proper speed quickly.

Running (Warm down/up) 4:12 [1] 0.79 km (5:19 / km) +6m 5:07 / km
shoes: Inov-8 Road x-233

Both a warm down from the park run and a bit of a rewarm up over to the hill for reps with Bash.

Running (Hill reps) 7:33 [4] 1.19 km (6:21 / km) +66m 4:58 / km
shoes: Inov-8 Road x-233

6 (I think) x 120m hill reps with Bash. Felt really good for the first 3/4 and had to work harder on the next. Still, a good explosive session, really enjoyed it.

Running (Tempo 1k) 3:39 [3] 0.99 km (3:41 / km) +9m 3:32 / km
shoes: Inov-8 Road x-233

To use up lactate after reps, a loop around the park at a comfortable hard pace. Felt quite good despite earlier efforts, so I think that I need to trust myself more when pushing, and I've maybe been a little tentative with really going for it recently.

10 AM

Running (Warm down) 8:26 [2] 1.37 km (6:09 / km) +5m 6:03 / km
shoes: Inov-8 Road x-233

Really easy jogging around the park with the boys after the mornings tougher sessions.

1 PM

Running (Warm Up) 2:52 [2] 0.57 km (5:02 / km)
shoes: Inov-8 Road x-233

Jogging over to the track to meet Bash for some S&C, screening on plyometrics.

Strength and conditioning (Bash's tests) 30:00 [1]
shoes: Inov-8 Road x-233

Screening our abilities. Felt like I was ok at hip flexibility and the balance over the hurdle, but I was hopeless at the squats so need a lot of work on them.

Strength and conditioning (Warm down) 3:44 [2] 0.83 km (4:30 / km) +4m 4:24 / km
shoes: Inov-8 Road x-233

Back to the museum to finish off planning our training and courses.

3 PM

Orienteering (Woodbank Park Training) 23:13 [2] ** 3.55 km (6:32 / km) +45m 6:09 / km
spiked:9/10c shoes: Inov-8 x-talon 190 (2)

Nice course planned by Alex and Daniel, flowing nicely through the first 7, with the park bit being lovely to run through, then the slope being god-awful to run down and along, very wet and slippery. Bit of a banana around the open on 8 but found it fine, then easy through 9 and 10. Cut off the top part of the area because I thought we were short on time. Also, on my way back, along the back of the athletics track I got a spike straight through my left shoe to get a nasty gash on the sole of my left foot. Quite painful to walk. Good course for the area and moving ok, if a little tired.

Running (Warm down) 6:06 [1] 1.04 km (5:52 / km) +2m 5:49 / km
shoes: Inov-8 x-talon 190 (2)

Gentle jogging with Andrew and Tim, a little sore after all the stopping and starting.

Friday Nov 21, 2014 #

Note
(rest day)

Travelling up to Stockport for the GB weekend, no time for a run unfortunately

Thursday Nov 20, 2014 #

4 PM

Running (Dunton easy) 43:21 [2] 8.84 km (4:54 / km) +76m 4:42 / km
shoes: Inov-8 x-talon 212

Very easy potter around the dunton loop, with an extra mile added on at the start as a warm up. Could have ran it faster but a tough weekend in Stockport coming up so don't want to overdo anything. Nice views when the mist descended.

Wednesday Nov 19, 2014 #

12 PM

Running (Warm Up) 13:54 [2] 2.38 km (5:50 / km) +20m 5:36 / km
shoes: Inov-8 x-talon 190 (2)

Just and easy jog and then drills when I got to the playing field.

Running (Grass Intervals) 32:47 [4] 6.04 km (5:26 / km) +40m 5:15 / km
shoes: Inov-8 x-talon 190 (2)

Bit boring this session. Went to the park and did 20x round with each rep being 100m(50m)100m(50m). Feeling alright but just a bit low on motivation.

Running (Warm down) 11:03 [1] 2.17 km (5:06 / km)
shoes: Inov-8 x-talon 190 (2)

Same back but no drills.

Tuesday Nov 18, 2014 #

7 PM

Running (Warm Up) 16:08 [2] 2.86 km (5:38 / km) +10m 5:33 / km
shoes: New Balance 1080v3

Jog down to Littlethorpe.

Running (Road intervals) 33:30 [5] 6.64 km (5:03 / km) +30m 4:56 / km
shoes: New Balance 1080v3

In Littlethorpe for a 'Parlack' session. In pairs running 3/4 of a loop then jogging the rest as recovery whilst your partner did the same 3/4 the other way. Did 6x350m (150m), then a 4-5 min break then another 6x350m (150m). Felt pretty good for the first time in months actualy doing reps, going through the motions and going at a decent pace. Splits:

65, 64, 62, 63, 62, 62, rest 60, 63, 63, 64, 66, 60

Bit disappointed with the 66 but generally happy with consistency. Good session.

Running (Warm down) 16:22 [2] 3.06 km (5:21 / km) +34m 5:04 / km
shoes: New Balance 1080v3

Back to the leisure centre.

Monday Nov 17, 2014 #

Note
(rest day)

Easy day after 2 races, back to intervals tomorrow night.

Sunday Nov 16, 2014 #

11 AM

Running (Warm up) 15:00 [2] 2.0 km (7:30 / km)
shoes: New balance 220 XC

Jogging and drills.

Running race (Derby Runner Markfield XC) 36:22 [5] 8.68 km (4:11 / km) +161m 3:50 / km
shoes: New balance 220 XC

Derby Runner Cross Country series. 42nd/378

Very apprehensive before this, racing yesterday and a hangover from last night meant a tough race ahead. Bit of a brutal course, very wet, very muddy and a few sharp hills. Started ok, getting in to a good rhythm with some of the Hermitage runners, running well on hills, seemed to be where I took people, although I seem to have lost the ability to run downhill because of my knee so was slow on that. Crossed the field heading towards the reservoir then a lovely wooded bit so got a couple more places from that. Sort of breezed the first 5-5.5km then made the mistake of checking my watch and lost my routine a bit. Still running quite well, but got held up at a stile or two which was annoying but hit 7km up the hill and legs felt so flat from yesterdays race so just had to keep grinding really, but pace definitely dipped. One more overtake as we headed in to the final straight.
Didn't seem to be hampered from last night so that's fine, but yesterdays race left my legs feeling a bit lack luster. Still, nice to know that I can do two races in a row and be at least a bit competitive in them. Good race and my first seniors mens cross country race.

Running (Warm down) 10:00 [1] 1.0 km (10:00 / km)
shoes: New balance 220 XC

Quite a sore jog and stretching.

Saturday Nov 15, 2014 #

11 AM

Running (Warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: New balance 220 XC

With Tom around the main field, calf feeling a bit sore so compression socks were on.

Running race (County Schools XC) 22:43 [5] 5.94 km (3:49 / km) +82m 3:35 / km
shoes: New balance 220 XC

First actual running race back since my knee, wasn't sure how to approach and the field of runners had changed from last year naturally. Started ok but knew I was off the pace when we hit the first corner and a couple of the boys started pulling away. First lap passed with little change, just going through the motions, although I felt sluggish and couldn't force myself to push. Held my position until the end but was running on my own. 7th in the end so can't complain but definitely missing a bit of speed. Good run but a tough one to come back to.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: New balance 220 XC

Easy jog, some with Tom some with Hannah C.

Friday Nov 14, 2014 #

Note
(rest day)

Rest before cross country tomorrow.

Thursday Nov 13, 2014 #

Event: LEI Winter League 5 - Burbage Common (night)

7 PM

Running (Warm up/down) 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Supra V2

Light jog.

Orienteering (Burbage Common) 39:04 [3] ** 6.21 km (6:17 / km) +20m 6:11 / km
spiked:11/12c shoes: VJ Supra V2

4.2km 12 controls
Pissed off with this. Good run until number 9 and then I don't know who's idea of a joke the mapping was but it was terrible, took around 13 minutes to find it, should have been 3. Unfair to put a control in to a vague grotty area if the mapping isn't right. I nailed the circle on the map but there was no control so something was wrong with it. Anyway, just cruised the rest, with another slip on 11 but not enough to be a mistake. Calf sore so I think I might wear compression socks for cross country.

Wednesday Nov 12, 2014 #

4 PM

Running (Dunton Easy) 35:00 [3] 7.19 km (4:52 / km) +69m 4:39 / km
shoes: Inov-8 x-talon 212

Went and jogged this on my own, bit of an easier day. Had to cut my easy hour short because right calf became very painful, feels like a strain, so tomorrow at Burbage may be a bit shitty running wise. Other than that, just general sluggishness and apathy.

Tuesday Nov 11, 2014 #

7 PM

Running (Warm up) 16:26 [2] 3.16 km (5:12 / km) +23m 5:01 / km
shoes: New Balance 1080v3

Jogging with the group to Grove.

Running (Road Intervals) 35:15 [5] 7.19 km (4:54 / km) +37m 4:47 / km
shoes: New Balance 1080v3

6x1000m with a recovery jog of around 150m. Decent pace at the front, on my own for some.
Splits:
3:16, 3:15, 3:18, 3:19, 3:18, 3:18

Nice consistency, feeling good.

Running (Warm down) 17:07 [2] 3.15 km (5:26 / km) +28m 5:12 / km
shoes: New Balance 1080v3

Jogging back.

Monday Nov 10, 2014 #

Note
(sick)

Felt so bad all day, planned an early 60 but no chance. Another day off, splitting headache and general lowsiness, need to shift this so perhaps another couple of days off and start again Thursday night at burbage? We'll see

Strength and conditioning 20:00 [1]

Sunday Nov 9, 2014 #

11 AM

Running (Warm up/down) 25:00 [2] 3.5 km (7:09 / km)
shoes: Inov-8 x-talon 190 (2)

Easy jogging.

Orienteering (Loughborough Uni) 1:00:06 [4] *** 12.16 km (4:57 / km) +155m 4:39 / km
spiked:25/33c shoes: Inov-8 x-talon 190 (2)

Spiked controls is a rough guess it may actually be worse. 8.6 was line distance. Just wasn't feeling it at all today, no leg movement at all, scrappy on my line and I doubt many of mine were optimal route choice as I just didn't plan ahead or keep any sort of contact. Quite a few 30secs-1min mistakes and then maybe lost 5 minutes over 2 controls consecutively. Bad day at the office really, wasn't prepared for an urban, more a sprint so started too fast and then after maybe 4k I just couldn't keep my legs going. Not a good race.

C • Loughborough 2

Saturday Nov 8, 2014 #

Note
(sick)

An annoyingly poor week or training since sunday, mainly due to uni applications with the Oxford HAT on wednesday and having to have submitted my written work by last night. I just think everything's worn me down with head boy duties including reading at the remembrance service last night and then having to play guitar and sing at open mic and fashion show. Taking the day off when I would have preferred to run the north mids cross country at wickstead, but I feel rotten and so I'll just stick to the sprint at Loughborough tomorrow.

3 PM

Strength and conditioning 10:00 [2]

5 PM

Running (Steady run) 35:25 [3] 8.21 km (4:19 / km) +100m 4:04 / km
shoes: Inov-8 x-talon 190 (2)

Sacked in the illness thing and bucked up so headed out. Felt pretty rough mentally but physically no fatigue or niggles so moving quite well. Few issues with my foot like when I was running at Mikey's last weekend. One impromptu effort running away from cows but apart from that a consistent pace.

Friday Nov 7, 2014 #

Note
(sick)

Felt lousy all day, sore throat, light headed, apathetic. No point training tonight as I'd only feel worse because of it. This has been coming for a while really, so worn down. Also need to find some way of sending off my essay for Oxford tonight.

Thursday Nov 6, 2014 #

3 PM

Strength and conditioning 1:00:00 [3]

Plan was for an easy 60 minutes today but when I headed out the door my knee was getting really painful (it had been at school earlier as well) same place as my injury, really tight and almost a bruise like pain. Bit concerning. So was confined to the great indoors and did some core and conditioning work.

Wednesday Nov 5, 2014 #

11 AM

Strength and conditioning 30:00 [2]

Quite a lot of stretching and then balance and core work, having a fairly easy week due to the big ramp up in mileage relative to my training last week. Almost a rest day really.

Tuesday Nov 4, 2014 #

7 PM

Running (Warm up) 21:02 [2] 4.05 km (5:12 / km) +10m 5:08 / km
shoes: New Balance 1080v3

Extended warm up because as we headed down the road there was a burning car in the middle of it, very dramatic, flames everywhere, a bit scary really. So a longer route to Everards.

Running (Everards Intervals) 31:17 [5] 6.12 km (5:07 / km) +10m 5:04 / km
shoes: New Balance 1080v3

6x800m [2min] round the brewery, ran with Karl which was fantastic, good pace all the way round. Really felt good tonight, even breathing was fine.
Splits:
2:38.6, 2:37.9, 2:35.1, 2:38.8, 2:37.5, 2:38.4 pretty good consistency.

Ran an extra one at the end with Karl and dad as recovery.

Running (Warm down) 16:42 [2] 3.36 km (4:58 / km) +20m 4:50 / km
shoes: New Balance 1080v3

Back to the car park, feeling a bit tough.

Monday Nov 3, 2014 #

Note
(rest day)

Given myself a day off, bit worn out.

C • Same! 2

Sunday Nov 2, 2014 #

11 AM

Running (Warm up/down) 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 x-talon 212

Up to the start with the boys.

Orienteering (Tankersly ) 42:28 [4] *** 8.21 km (5:10 / km) +175m 4:40 / km
spiked:24/26c shoes: Inov-8 x-talon 212

Short Brown 7.6km 175m 24 controls.

Really nice to get out after Mikey's last night, which was awesome. Thought I'd feel rough as hell but was actually quite good. Running well throughout keeping a nice consistent pace. Caught Mikey at around 10/11/12 and then we raced the rest, occasionally taking some different route choices but generally just bloody tough running. Couple of slips, binning a minute on 12 from a poor route and then a little more on 24 I think. Good race and the first in a while I've been properly happy with. 1st on the course, 2 or 3 mins or so up on Mikey.

Also looking at splits I led from number 2 and held it so happy days.

Running (Warm up/down) 12:10 [1] 1.56 km (7:48 / km)
shoes: Inov-8 x-talon 212

Easy with Julie.

Saturday Nov 1, 2014 #

4 PM

Running (Long run ) 1:23:00 [3] 13.49 km (6:09 / km) +568m 5:05 / km
shoes: Inov-8 x-talon 212

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