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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Running30 27:47:30 193.2(8:38) 310.93(5:22) 72924089.4
  Forest Orienteering 6 5:52:34 33.82(10:26) 54.42(6:29) 1711949.8
  Sprint Orienteering 7 2:16:40 21.09(6:29) 33.94(4:02) 185456.4
  Total33 35:56:44 248.11(8:42) 399.29(5:24) 91875495.6

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Sunday Jun 30, 2019 #

11 AM

Running warm up/down 13:09 intensity: (1:57 @1) + (10:35 @2) + (37 @3) 2.4 km (5:28 / km)
ahr:129 max:140 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 15:42 [5] 4.56 km (3:26 / km)
ahr:118 max:131 shoes: NVii Crazy Lite XXC

ASOM WRE Sprint - 9th +1:13 on Yannick.
Had a pretty good race. Missed a couple of the 45/55 routes which probably added up but tried to be aggressive whenever there was a decision. Couldn't have done a huge amount more, maybe save 15s on the routes and could have hammered myself a bit earlier but just don't quite have the top end having been on the fells so much recently. But the same as the rest of the weekend, felt nice and controlled and confident. Really great weekend, felt the love returning.
1 PM

Running warm up/down 11:39 intensity: (8 @1) + (11:09 @2) + (22 @3) 2.07 km (5:37 / km)
ahr:129 max:136 shoes: Nike Zoom Pegasus 35

Saturday Jun 29, 2019 #

9 AM

Running warm up/down 13:04 intensity: (38 @1) + (8:25 @2) + (3:38 @3) + (23 @4) 2.62 km (5:00 / km) +2m 4:58 / km
ahr:145 max:180 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 9:52 [3] 2.84 km (3:29 / km)
ahr:157 max:164 shoes: NVii Crazy Lite XXC

ASOM KO Sprint Qual - 1st
Led from the go, never pushing, felt nice and controlled. Nipped ahead of Tim just to say I've beaten him in a race!

Running warm up/down 11:18 intensity: (8 @1) + (10:21 @2) + (49 @3) 2.02 km (5:35 / km)
ahr:138 max:159 shoes: Nike Zoom Pegasus 35

12 PM

Running warm up/down 15:43 intensity: (21 @1) + (8:13 @2) + (6:57 @3) + (12 @4) 3.08 km (5:07 / km) +1m 5:06 / km
ahr:148 max:176 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 7:12 [4] 2.12 km (3:24 / km)
ahr:131 max:151 shoes: NVii Crazy Lite XXC

ASOM KO Sprint Semi - 3rd
Ran my own race and picked some good routes. Belgian sat on me and kicked ahead before the narrow channel where there was no overtaking, annoying after he did no orienteering. Maybe an oversight on the planning, no forking on such a short course and a 300m ending where no one could overtake when it was head to head racing was a little annoying. Just shows how tactical these races are and I'm sure I'll be better with a bit more experience.

Running warm up/down 11:20 intensity: (38 @1) + (10:35 @2) + (7 @3) 2.03 km (5:35 / km)
ahr:137 max:145 shoes: Nike Zoom Pegasus 35

4 PM

Running warm up/down 9:16 intensity: (22 @1) + (7:42 @2) + (1:12 @3) 2.01 km (4:37 / km)
ahr:143 max:155 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 14:11 intensity: (3 @1) + (1:03 @2) + (4:35 @3) + (7:37 @4) + (53 @5) 3.83 km (3:42 / km)
ahr:165 max:184 shoes: NVii Crazy Lite XXC

Cruised around the consolation sprint for the knocked out folks. SIAC didn't work annoyingly so lost a fair bit of time. One or two lost bits of Iost contact but generally good on the technical stuff.

Running warm up/down 10:45 intensity: (7 @1) + (9:47 @2) + (21 @3) + (30 @4) 2.0 km (5:22 / km)
ahr:141 max:178 shoes: Nike Zoom Pegasus 35

Friday Jun 28, 2019 #

6 PM

Running warm up/down 22:22 intensity: (2:22 @1) + (7:07 @2) + (12:53 @3) 4.51 km (4:58 / km)
ahr:146 max:161 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 6:21 [4] 1.68 km (3:47 / km)
ahr:156 max:168 shoes: NVii Crazy Lite XXC

ASOM Sprint Relay Leg 1. Nutty start should have read my map a little more on no1 but then settled well and came back 4th.

Sprint Orienteering 6:21 [4] 1.7 km (3:45 / km)
ahr:149 max:161 shoes: NVii Crazy Lite XXC

ASOM Sprint Relay Leg 2. Caught out by the wall but otherwise alright. Fun to be racing with Mary.

Running warm up/down 17:18 intensity: (10 @1) + (6:05 @2) + (11:03 @3) 3.08 km (5:37 / km) +2m 5:36 / km
ahr:151 max:162 shoes: Nike Zoom Pegasus 35

Wednesday Jun 26, 2019 #

6 PM

Running warm up/down 10:17 intensity: (1:24 @1) + (8:05 @2) + (48 @3) 2.02 km (5:05 / km) +7m 5:00 / km
ahr:127 max:136 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 21:54 [3] 4.72 km (4:38 / km)
ahr:124 max:163 shoes: Nike Zoom Pegasus 35

Fun bit of sprint training around Keswick with the Keys.

Running warm up/down 17:18 intensity: (20 @1) + (16:14 @2) + (44 @3) 3.39 km (5:06 / km) +31m 4:53 / km
ahr:140 max:152 shoes: Nike Zoom Pegasus 35

Tuesday Jun 25, 2019 #

11 AM

Running 1:12:06 intensity: (47:44 @1) + (18:00 @2) + (6:22 @3) 14.75 km (4:53 / km) +106m 4:43 / km
ahr:121 max:138 shoes: Nike Zoom Pegasus 35

Easy with dad

Monday Jun 24, 2019 #

9 AM

Running 30:00 intensity: (2:53 @1) + (25:18 @2) + (1:47 @3) + (2 @4) 6.71 km (4:28 / km) +36m 4:21 / km
ahr:138 max:168 shoes: Nike Zoom Pegasus 35

Easy from home
4 PM

Running 45:00 intensity: (1:02 @1) + (5:01 @2) + (22:39 @3) + (16:18 @4) 11.57 km (3:53 / km) +76m 3:46 / km
ahr:159 max:179 shoes: Nike Zoom Pegasus 35

Steady 45, muggy

Saturday Jun 22, 2019 #

12 PM

Running 24:37 intensity: (1:21 @1) + (22:56 @2) + (20 @3) 5.06 km (4:52 / km) +21m 4:46 / km
ahr:134 max:147 shoes: Walsh PB Elite

3 PM

Running 2:46:34 intensity: (1:56:58 @1) + (27:08 @2) + (22:28 @3) 17.15 km (9:43 / km) +695m 8:04 / km
ahr:116 max:153 shoes: Walsh PB Elite

Supporting Loxley on leg 5 of his BG. Bit nervy but he made it, awesome stuff.

Friday Jun 21, 2019 #

4 PM

Running 2:19:31 intensity: (5 @1) + (10:34 @2) + (1:34:20 @3) + (34:32 @4) 21.84 km (6:23 / km) +1112m 5:05 / km
ahr:160 max:180 shoes: Walsh PB Elite (2)

Gorgeous day so ran the 4 Passes from Borrowdale (Inter-hostel challenge for the month). Going well, moving pretty strongly if a little worn on the steep stuff still. Making good time until a bit of a duff line over Haystacks and dropped a lot in the rocks on the south side of Gable not picking up the trod. Enjoyed it though.

Thursday Jun 20, 2019 #

4 PM

Forest Orienteering 1:25:33 intensity: (35 @1) + (10:27 @2) + (40:22 @3) + (34:09 @4) 13.45 km (6:22 / km) +557m 5:16 / km
ahr:161 max:179 shoes: Walsh PB Elite (2)

O-training on Silver How from Grasmere.

Wednesday Jun 19, 2019 #

7 PM

Running 40:17 [4] 7.88 km (5:07 / km) +410m 4:03 / km
ahr:131 max:181 shoes: Walsh PB Racer

Langstrath FR - 4th.

Not good. Started ok, sitting on Ricky for the first climb and moving ahead as I felt good. Hit the top and began to feel really shit. Ill and chest working over time, feeling like I had to really reach for it. Slipped back to 4th. Good line over the marshy top but was getting nothing back so from the second tarn just phoned it in and cruised to the finish. Pissed off, nothing seems to be working at the minute, feel crap most of the time and not enjoying much at all. Trying to be positive and set goals/stay motivated but it just doesn't seem to be working.
C • Motivation 6

Running warm up/down 30:00 [1] 6.0 km (5:00 / km) +150m 4:27 / km
shoes: Walsh PB Racer

Tuesday Jun 18, 2019 #

4 PM

Running 1:12:30 intensity: (1:40 @1) + (24:37 @2) + (35:31 @3) + (10:41 @4) + (1 @5) 16.0 km (4:32 / km) +129m 4:21 / km
ahr:151 max:183 shoes: Hoka Clifton 5

Clockwise lake with Dan, felt better moving a little brisker. Saw Billy Bland which was cool.

Monday Jun 17, 2019 #

Note

Travel, no time

Sunday Jun 16, 2019 #

5 AM

Forest Orienteering 1:22:00 intensity: (9:02 @1) + (38:04 @2) + (33:43 @3) + (1:11 @4) 13.32 km (6:09 / km) +330m 5:29 / km
ahr:145 max:177 shoes: NVii Forest 1

Jukola leg 6
Team had some problems through the night but fought back well. Sent out in 90th~. Felt pretty good running, strong, esp on the hills. Orienteering clearly has been lacking recently and I found I was lazy and didn't keep contact which was ultimately my downfall. Will analyse properly at home but lost around 10mins on avoidable mistakes. Very disappointed. Enjoyed it nevertheless. This weekend was great though, really enjoyed it and I'm motivated now to get back on track.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: NVii Forest 1

5 PM

Running 29:42 intensity: (1:01 @1) + (27:33 @2) + (1:08 @3) 5.89 km (5:03 / km)
ahr:131 max:141 shoes: Nike Zoom Pegasus 35

Shake out with Simon

Saturday Jun 15, 2019 #

Event: Jukola Venla 2019
 
11 AM

Forest Orienteering 40:04 intensity: (26 @1) + (16:57 @2) + (22:01 @3) + (40 @4) 6.74 km (5:56 / km) +46m 5:45 / km
ahr:151 max:176 shoes: NVii Forest 1

Cruise around the model event

Friday Jun 14, 2019 #

11 PM

Forest Orienteering 50:14 intensity: (31 @1) + (19:16 @2) + (30:27 @3) 5.63 km (8:55 / km) +169m 7:45 / km
ahr:150 max:165 shoes: NVii Forest 1

Trotted around some bits of a training with Felix and Simon. Nice to be in terrain. Not the most relevant doing night o when running leg 6 but still good. Pretty rough forest.

Thursday Jun 13, 2019 #

Note
(rest day)

Hopefully get out in the forest tomorrow evening and Saturday. Nice to rest up, training has gone better recently, good to bank it.

Wednesday Jun 12, 2019 #

8 AM

Running 1:36:58 intensity: (11 @1) + (14:37 @2) + (47:56 @3) + (33:56 @4) + (18 @5) 16.0 km (6:04 / km) +622m 5:04 / km
ahr:160 max:183 shoes: Walsh PB Elite

Walla, Bleaberry and High Seat, minging weather, took a fall on some rocks on the way down so minced down to the lake. Probably rest tomorrow before travelling friday.

Tuesday Jun 11, 2019 #

8 AM

Running 1:11:44 intensity: (16:51 @1) + (14:15 @2) + (5:44 @3) + (18:54 @4) + (16:00 @5) 17.01 km (4:13 / km) +273m 3:54 / km
ahr:154 max:192 shoes: Nike Zoom Pegasus 35

WU out to Braithwaite then a tempo up and down the Coledale valley track [5miles, 29:45, climb up, descend back), then WD back. Felt pretty strong again, nice to tick through.

Monday Jun 10, 2019 #

8 AM

Running 1:42:35 intensity: (2:18 @1) + (1:39:03 @2) + (1:14 @3) 18.25 km (5:37 / km) +1060m 4:21 / km
ahr:142 max:146 shoes: Walsh PB Elite (2)

Longscale, Skiddaw and Little Man. Gorgeous morning and feeling strong at the moment.

Sunday Jun 9, 2019 #

9 AM

Running 16:29 intensity: (1:03 @1) + (14:58 @2) + (28 @3) 2.71 km (6:05 / km) +171m 4:38 / km
ahr:136 max:148

Forest Orienteering 58:38 intensity: (22 @1) + (57:47 @2) + (29 @3) 9.73 km (6:02 / km) +445m 4:54 / km
ahr:144 max:151 shoes: Walsh PB Elite (2)

Threlkeldn Galloppen. Steep and very rough so took it steady to avoid anything daft before next weekend. Orienteering well, good at interpreting contours and getting my head up. Just one slip overshooting a boulder by 10m~. Nice cruise round and managed to sneak it in before work.

Running 9:58 intensity: (12 @1) + (3:41 @2) + (5:30 @3) + (35 @4) 2.01 km (4:58 / km) +39m 4:31 / km
ahr:151 max:172

Saturday Jun 8, 2019 #

8 AM

Running warm up/down 20:31 intensity: (40 @1) + (5:08 @2) + (10:16 @3) + (4:27 @4) 4.01 km (5:07 / km) +38m 4:53 / km
ahr:153 max:175 shoes: inov-8 f-lite 195 v2

Running 16:16 intensity: (3 @1) + (9 @2) + (1:06 @3) + (3:58 @4) + (11:00 @5) 5.0 km (3:15 / km) +49m 3:06 / km
ahr:180 max:194 shoes: inov-8 f-lite 195 v2

Keswick Parkrun. Absolutely minging weather, chucking it down and windy but a better feel on this one. Didn't look at my watch and just went to see what would happen. Felt pretty strong despite the trail being muddy. Good battle with a guy dressed as 118, he just edged me, damn. has run 14:02 though...

Running 17:44 intensity: (4 @2) + (45 @3) + (1:11 @4) + (15:44 @5) 4.05 km (4:23 / km) +11m 4:19 / km
ahr:189 max:210 shoes: inov-8 f-lite 195 v2

Followed by 5x400(1), 5x200(30s), still trying to claw back some top end speed. Super greasy again and GPS having a field day so not very accurate but got it done.

Running warm up/down 19:37 [1] 4.03 km (4:52 / km) +40m 4:38 / km
ahr:193 max:200 shoes: inov-8 f-lite 195 v2

Friday Jun 7, 2019 #

10 AM

Running warm up/down 11:50 intensity: (33 @1) + (10:17 @2) + (1:00 @3) 2.05 km (5:46 / km) +79m 4:50 / km
ahr:143 max:155 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 36:05 intensity: (1:46 @2) + (12:12 @3) + (21:59 @4) + (8 @5) 5.55 km (6:30 / km) +164m 5:40 / km
ahr:166 max:183 shoes: Inov-8 Oroc 280 v2

Planned a bit of training over on the Beacon in Penrith. Unfortunately the map was outdated and area had gotten very thick and had a lot of forestry work so limited benefit and had to cut out the last part. Shame as it looks good on paper. Some good spots though, quite enjoyed it.

Running warm up/down 11:48 intensity: (35 @3) + (11:12 @4) + (1 @5) 2.3 km (5:08 / km)
ahr:174 max:181 shoes: Inov-8 Oroc 280 v2

Thursday Jun 6, 2019 #

1 PM

Running 1:15:09 intensity: (1:10 @1) + (1:03:08 @2) + (10:00 @3) + (51 @4) 15.01 km (5:00 / km) +142m 4:47 / km
ahr:139 max:172 shoes: Hoka Clifton 5

Rolled around the lake. Tired so kept it easy.

Wednesday Jun 5, 2019 #

7 PM

Running 1:04:10 intensity: (21 @1) + (28 @2) + (7:45 @3) + (53:40 @4) + (1:56 @5) 12.48 km (5:08 / km) +825m 3:52 / km
ahr:170 max:203 shoes: Walsh PB Racer

Blencathra Fell Race - 3rd, 1st u23.

Awesome race, what a great route. Set off well with Josh, Kim, Steve Hebblethwaite and Brennan in a good group, took the lead after the first steep bit of climbing and felt good along the ridge. Brennan came past as expected and took off never to be seen again but settled nicely and found a good rhythm. Poor line on Bowscale, going over when I didn't need to and meeting Steve back on the track. Sat behind him for a bit then pushed on the marsh taking different lines. Came together at the bottom of Blencathra and sat on until I recovered a little then kicked ahead. Moved back to follow once he found the trod though and ascended through the mist to the summit. Steve stopped with a "now you have to find your own way" at the top so duly took off as I knew the route which he clearly thought I didn't as he followed (bit of a dick move really, unnecessary). Long descent, Steve came past, just a bit faster on the runnable stuff, took a tumble and lost some more yards then chased hard over the last rise and ridge to the finish but he pulled clear by around 5s~ on the track at the end.

Really fun race, good battle all the way. Felt strong climbing which was a boost and could just do with a little more flat speed/speed endurance for the more runnable sections. Enjoyed it though, almost feeling back to normal after injury now.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km) +50m 4:48 / km
shoes: Walsh PB Racer

Tuesday Jun 4, 2019 #

8 AM

Running 1:24:39 intensity: (47 @1) + (22:24 @2) + (23:46 @3) + (37:19 @4) + (23 @5) 15.74 km (5:23 / km) +508m 4:38 / km
ahr:158 max:183 shoes: Walsh PB Elite

Easy Glenda loop, ran consciously easier and felt better for it, effort and feel is going to be a bigger part of how I'm trying to change training. HRM a bit wacky so may try and switch back to my chest strap for a comparison. Keeping it light before the Blen tomorrow.

Monday Jun 3, 2019 #

1 PM

Running 1:02:22 intensity: (45 @1) + (58:07 @2) + (3:30 @3) 11.58 km (5:23 / km) +278m 4:49 / km
ahr:139 max:163 shoes: Nike Zoom Pegasus 35

Nice loop on Latrigg with Rhys then a loop at the end to get the time up.

Been thinking a lot about training and racing the last few days. A lack of a real goal or motivation has made it quite a tough season so far. Training up here is harder, tougher terrain, significantly more climb. I've been trying to hit paces and mileage that I have done in the past in more runnable areas, whilst also working 40hours~ a week on my feet and realistically that just isn't sustainable. Need to train smarter, time on feet/vertical gain are more important considerations than distance or pace here. I'm going to revise my calendar the next week or so to really target what I want to do this season before building longer term to some fixed goals. Think I will try and model training on last spring/summer when I was racing well and enjoying running more than I am currently. This won't mean necessarily running the same stats, but similar general overall feel. Will see how it goes but need to change something as currently what I'm doing just doesn's feel sustainable (hence the burnout on saturday!). Also probably need more time to recover between races as they're harder here as well.
C • Burnout 3

Sunday Jun 2, 2019 #

12 PM

Running warm up/down 10:14 intensity: (57 @1) + (8:18 @2) + (59 @3) 2.01 km (5:06 / km) +12m 4:57 / km
ahr:135 max:163 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 39:44 intensity: (5 @1) + (9:34 @2) + (21:04 @3) + (9:01 @4) 9.63 km (4:07 / km) +148m 3:50 / km
ahr:158 max:173 shoes: Nike Zoom Pegasus 35

Rotherham urban event. Quite enjoyed it, just cruised around after being quite shaken up from yesterday. Moving a bit better though and navigating well.

Sprint Orienteering warm up/down 15:23 intensity: (59 @1) + (10:28 @2) + (3:54 @3) + (2 @4) 2.86 km (5:23 / km) +37m 5:04 / km
ahr:141 max:166 shoes: Nike Zoom Pegasus 35

Saturday Jun 1, 2019 #

8 AM

Running warm up/down 15:51 intensity: (44 @1) + (14:30 @2) + (37 @3) 2.88 km (5:31 / km) +19m 5:20 / km
ahr:140 max:152 shoes: Nike Zoom Pegasus 35

Running 1:38 intensity: (20 @1) + (57 @2) + (21 @3) 0.53 km (3:05 / km) +2m 3:01 / km
ahr:138 max:157 shoes: Nike Zoom Pegasus 35

Started Parkrun in Endcliffe, body just not responding, feeling exhausted and just not there so called it.

Running 52:53 intensity: (13 @1) + (2:42 @2) + (47:27 @3) + (2:31 @4) 10.93 km (4:50 / km) +243m 4:21 / km
ahr:158 max:177 shoes: Nike Zoom Pegasus 35

Porter summit instead, still just knackered and shuffling.
4 PM

Running 31:18 intensity: (2:00 @1) + (27:16 @2) + (1:46 @3) + (16 @4) 6.28 km (4:59 / km) +50m 4:47 / km
ahr:134 max:179 shoes: Nike Zoom Pegasus 35

Forge Dam with Mary. Felt knackered and barely moving whilst she did reps. A lot of stops. Face swelled up, super itchy but really cold when moving.

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