Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Running23 26:01:33 213.98(7:18) 344.36(4:32) 41503320.1
  Strength and conditioning13 7:30:00610.0
  Cross Training5 7:24:45 255776.3
  Sprint Orienteering 1 19:16 2.89(6:40) 4.65(4:08) 6817 /19c89%67.2
  Total40 41:15:34 216.87 349.02 447317 /19c89%4773.6

«»
2:04
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Apr 30, 2020 #

4 PM

Running 30:37 intensity: (27:47 @1) + (2:50 @2) 5.68 km (5:23 / km) +54m 5:09 / km
ahr:132 max:143 shoes: Hoka Challenger ATR 5

Short calf test on the fields. Not there yet. Bit too horrible for the bike today.
7 PM

Strength and conditioning 40:00 [1]

Wednesday Apr 29, 2020 #

5 PM

Cross Training 1:43:52 intensity: (1:08:11 @1) + (19:48 @2) + (14:32 @3) + (1:21 @4)
ahr:134 max:170

3xthe same loop, middle effort harder. Enjoyed it. Calf not quite there yet.
50.13km +394m

Tuesday Apr 28, 2020 #

4 PM

Strength and conditioning 45:00 [2]

5 PM

Cross Training 1:00:00 intensity: (58:51 @1) + (1:09 @2)
ahr:113 max:147

Easy spin on the roads, bit tired.
25.76km +142m

Monday Apr 27, 2020 #

7 AM

Strength and conditioning 30:00 [1]

4 PM

Cross Training 1:20:00 intensity: (25:22 @1) + (35:02 @2) + (17:14 @3) + (2:22 @4) +255m
ahr:144 max:170

80 on the roads, bit more effort today. Calf feeling ok, bit achy but nothing very worrying. Finally fixed my bike up.
42.68km +255m

Sunday Apr 26, 2020 #

4 PM

Cross Training 1:43:08 [2]
ahr:177 max:224

Seem to have twinged my calf on yesterday's run, they'd been feeling tight and a little niggly, right one became sore after the run. Hard ground and some stiffer shoes the likely culprit. Good timing though, going to take next week easier then get back into some sort of structure afterwards. Seems a good time to have a little down time before the summer months, lockdown or not. Nice ride on the roads either way.
50km +383m

Saturday Apr 25, 2020 #

3 PM

Running 1:24:42 intensity: (12:43 @1) + (50:10 @2) + (18:32 @3) + (57 @4) + (2:20 @5) 18.28 km (4:38 / km) +134m 4:28 / km
ahr:149 max:181 shoes: Adidas Supernova Glide Boost 8

Fields. Nice cruise with a segment effort in the middle. Felt good but calf niggling.

Friday Apr 24, 2020 #

7 AM

Strength and conditioning 30:00 [1]

5 PM

Running 35:11 intensity: (21:05 @1) + (13:32 @2) + (34 @3) 7.17 km (4:54 / km) +39m 4:47 / km
ahr:137 max:156 shoes: Adidas Supernova Glide Boost 8

Trot on the fields. Was going to go for longer but legs felt pretty trashed and one or two niggles so kept it easy and short. Will look to get a little more routine from next week to make sure training is sensible.

Thursday Apr 23, 2020 #

4 PM

Running 1:06:48 intensity: (1:05 @1) + (9:15 @2) + (28:40 @3) + (9:12 @4) + (18:36 @5) 16.82 km (3:58 / km) +92m 3:52 / km
ahr:164 max:183 shoes: On Cloudsurfer

Fartlek.

Wednesday Apr 22, 2020 #

5 PM

Cross Training 1:37:45 [2]
ahr:135 max:224

Easy spin on the roads, fancied a bit of a change and trying to keep things enjoyable.
44.01km +333m
9 PM

Strength and conditioning 15:00 [1]

Tuesday Apr 21, 2020 #

5 PM

Running 1:20:00 intensity: (48 @1) + (14:18 @2) + (42:00 @3) + (22:54 @4) 20.14 km (3:58 / km) +169m 3:49 / km
ahr:158 max:172 shoes: Hoka Clifton 6

Comfortable cruise on the roads.

Monday Apr 20, 2020 #

5 PM

Running 49:43 intensity: (29:22 @1) + (20:21 @2) 10.15 km (4:54 / km) +90m 4:41 / km
ahr:137 max:150 shoes: Adidas Supernova Glide Boost 8

Pretty tired all day so just jogged in the fields.

Sunday Apr 19, 2020 #

7 AM

Strength and conditioning 40:00 [1]

4 PM

Running 1:15:00 intensity: (1:00 @1) + (8:00 @2) + (55:07 @3) + (10:53 @4) 18.88 km (3:58 / km) +146m 3:49 / km
ahr:158 max:170 shoes: Hoka Clifton 6

Comfortable just ticking along on the roads.

Saturday Apr 18, 2020 #

5 PM

Running 1:22:20 intensity: (28:07 @1) + (53:01 @2) + (1:12 @3) 17.09 km (4:49 / km) +152m 4:37 / km
ahr:139 max:156 shoes: Adidas Supernova Glide Boost 8

Easy fields

Friday Apr 17, 2020 #

7 AM

Strength and conditioning 40:00 [1]

5 PM

Running 1:00:04 intensity: (1:13 @1) + (23:09 @2) + (11:09 @3) + (12:32 @4) + (12:01 @5) 15.22 km (3:57 / km) +139m 3:46 / km
ahr:161 max:183 shoes: On Cloudsurfer

Fartlek using segments. Blisters sore.

Thursday Apr 16, 2020 #

4 PM

Running 1:01:14 intensity: (10:45 @1) + (44:01 @2) + (6:28 @3) 13.58 km (4:31 / km) +76m 4:23 / km
ahr:146 max:161 shoes: On Cloudsurfer

Ran mum's "not the JK" then a loop on the roads.

Wednesday Apr 15, 2020 #

5 PM

Running 1:11:55 intensity: (18:51 @1) + (51:51 @2) + (1:13 @3) 15.47 km (4:39 / km) +129m 4:28 / km
ahr:142 max:160 shoes: Adidas Supernova Glide Boost 8

Easy fields

Tuesday Apr 14, 2020 #

8 AM

Strength and conditioning 40:00 [2]

4 PM

Running 1:09:35 intensity: (11:57 @1) + (19:23 @2) + (11:31 @3) + (7:22 @4) + (19:22 @5) 16.1 km (4:19 / km) +85m 4:13 / km
ahr:159 max:186 shoes: Adidas Supernova Glide Boost 8

Easy with some segment efforts

Monday Apr 13, 2020 #

Note
(rest day)

Sunday Apr 12, 2020 #

5 PM

Running warm up/down 25:03 intensity: (8:49 @1) + (14:17 @2) + (1:57 @3) 5.48 km (4:34 / km) +85m 4:15 / km
ahr:142 max:160 shoes: Hoka Clifton 6

Sprint Orienteering 19:16 intensity: (12 @1) + (1:59 @2) + (5:20 @3) + (11:45 @4) 4.65 km (4:08 / km) +68m 3:52 / km
ahr:165 max:174 spiked:17/19c shoes: Hoka Clifton 6

Nice cruise around a longer sprint course. Felt comfortable and had a decent flow/focus, one or two slips in concentration but enjoyed it.

Running warm up/down 26:07 intensity: (6:32 @1) + (15:24 @2) + (4:11 @3) 5.59 km (4:40 / km) +106m 4:16 / km
ahr:145 max:162 shoes: Hoka Clifton 6

Saturday Apr 11, 2020 #

4 PM

Running 1:41:19 intensity: (28:23 @1) + (58:25 @2) + (13:58 @3) + (33 @4) 20.29 km (5:00 / km) +412m 4:32 / km
ahr:145 max:170 shoes: Hoka Clifton 6

Easy longer trundle on the fields. Felt nice to switch off. Attempted a beep test yesterday for the Easter comp but head not in it and just couldn't be bothered. Motivation is pretty low and finding getting out to train a struggle so will just keep it relaxed whilst under lockdown and do what I fancy, no benefit in knackering myself with nothing coming up.
C • Beep test 2

Friday Apr 10, 2020 #

5 PM

Running warm up/down 19:41 intensity: (1:19 @1) + (4:19 @2) + (7:32 @3) + (5:52 @4) + (39 @5) 4.59 km (4:17 / km) +5m 4:16 / km
ahr:158 max:187 shoes: Hoka Clifton 6

Running 17:32 intensity: (4:39 @1) + (2:48 @2) + (3:35 @3) + (5:06 @4) + (1:24 @5) 3.68 km (4:46 / km) +12m 4:41 / km
ahr:145 max:179 shoes: Hoka Clifton 6

Running 26:55 intensity: (10:19 @1) + (11:32 @2) + (3:52 @3) + (1:12 @4) 5.7 km (4:43 / km) +72m 4:26 / km
ahr:144 max:168 shoes: Hoka Clifton 6

Thursday Apr 9, 2020 #

Note
(rest day)

8 AM

Strength and conditioning 35:00 [1]

7 PM

Strength and conditioning 45:00 [2]

Wednesday Apr 8, 2020 #

5 PM

Running 1:13:51 intensity: (18:26 @1) + (46:51 @2) + (8:23 @3) + (11 @4) 15.3 km (4:50 / km) +219m 4:30 / km
ahr:143 max:168 shoes: Walsh PB Elite (3)

Easy on the fields but still just feeling tired.

Tuesday Apr 7, 2020 #

4 PM

Running 48:28 intensity: (23:40 @1) + (20:01 @2) + (4:26 @3) + (21 @4) 10.02 km (4:50 / km) +188m 4:25 / km
ahr:139 max:167 shoes: Hoka Clifton 6

Felt real tired just plodding along, took it easy. Foot a little sore from a blister.

Strength and conditioning 30:00 [2]

Monday Apr 6, 2020 #

5 PM

Running 1:01:16 intensity: (3:33 @1) + (18:43 @2) + (21:58 @3) + (16:09 @4) + (53 @5) 16.01 km (3:50 / km) +261m 3:32 / km
ahr:157 max:181 shoes: Hoka Clifton 6

Steady 10

Sunday Apr 5, 2020 #

4 PM

Running 1:16:40 intensity: (35:14 @1) + (33:34 @2) + (7:01 @3) + (51 @4) 15.59 km (4:55 / km) +359m 4:25 / km
ahr:140 max:168 shoes: Walsh PB Elite (3)

Fields

Saturday Apr 4, 2020 #

4 PM

Running 1:31:55 intensity: (18:53 @1) + (1:13:02 @2) 21.1 km (4:21 / km) +148m 4:13 / km
ahr:143 max:154 shoes: Hoka Clifton 6

21~ laps of a field.

Friday Apr 3, 2020 #

8 AM

Strength and conditioning 25:00 [1]

4 PM

Running 1:18:50 intensity: (33:10 @1) + (37:32 @2) + (6:56 @3) + (1:12 @4) 16.04 km (4:55 / km) +364m 4:25 / km
ahr:139 max:171 shoes: Walsh PB Elite (3)

Fields

Thursday Apr 2, 2020 #

3 PM

Running 57:05 intensity: (31:19 @1) + (17:51 @2) + (7:55 @3) 12.83 km (4:27 / km) +238m 4:04 / km
ahr:140 max:163 shoes: Hoka Clifton 6

Road

Wednesday Apr 1, 2020 #

7 AM

Strength and conditioning 35:00 [1]

4 PM

Running 1:29:42 intensity: (45:14 @1) + (37:53 @2) + (6:26 @3) + (9 @4) 17.55 km (5:07 / km) +377m 4:37 / km
ahr:138 max:165 shoes: Walsh PB Elite (3)

Fields

« Earlier | Later »