Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Aug 31, 2012:

	activity	#	time	miles		km		+m	load
	Orienteering	8	13:40:28	45.98	(17:51)	74.0	(11:05)	280	3042.9
	Cross Training	8	10:33:26	29.76		47.9			2425.3
	Running	9	2:48:12	17.96	(9:22)	28.9	(5:49)		528.0
	Strength and conditioning	4	2:05:00	3.48	(35:55)	5.6	(22:19)		360.0
	Total	19	29:07:06	97.18		156.4		280	6356.3
averages - sleep:10.3 weight:71.5kg

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Friday Aug 31, 2012 #

Cross Training (PE football) 50:00 [3] 6.0 km (8:20 / km)
shoes: Nike CTR360

Just a few games of football in pe, nothing serious but am feeling the effects of yesterday, serious muscle burn etc :/

Running (Warm up) 1:30 [3] 0.4 km (3:45 / km)
shoes: Nike CTR360

Lap around the astroturf, for a warm up

Note

Theres going to be a fair amount of football in the next few days-a week. It's pre season and our first league and cup match this week. League on sunday and cup on tuesday so running may have to be put off until perhaps wednesday or so. Still football is a good way of using intervals to be honest so i guess its a good a way as any to do this.

Thursday Aug 30, 2012 #

Cross Training (Match) 1:35:00 [5] 10.0 km (9:30 / km)
shoes: Nike CTR360

Second game of the season, felt even fitter than last night. Played better as well and got the first goal of the game which was good. It was a hard fought game which was good physically.

Note

I'm now going for a run every alternate night provided i have nothing else on i.e: football, going to get back in to physical shape and head in to the big races ready for them.

Wednesday Aug 29, 2012 #

Cross Training race (Match) 1:10:00 [5] 7.5 km (9:20 / km)
shoes: Nike CTR360

First game of the season ( a friendly ) played well and felt pretty fit, bagged a goal in the 30th minute or so. Got taken off after 60 minutes to let a few new players show what they have but brought back on in CF position for last ten minutes of the game. Drew 2-2.

Tuesday Aug 28, 2012 #

Cross Training (Road) 15:00 [2] 4.6 km (3:16 / km)
shoes: Adidas Response Cushion 19

Cycled to broughton astely to try and find a job, result, i'm now a pot washer :)

Cross Training (Road) 13:26 [3] 4.6 km (2:55 / km)
shoes: Adidas Response Cushion 19

Cycled harder going home, same route. Thought i may as well use it as a bit of training.

Monday Aug 27, 2012 #

Note
slept:10.25 weight:71.5kg (rest day)

Recovery day after White Rose

Sunday Aug 26, 2012 #

Running (Warm up/down) 25:00 [3] 3.0 km (8:20 / km)
shoes: inov8 oroc 280

2km pre race warm up, light jogging and 1km after as a warm down

Orienteering race (White Rose day2) 53:41 [5] 5.3 km (10:08 / km) +125m 9:04 / km
shoes: inov8 oroc 280

Didn't run as well today. Set off very well, got the first 9 spot on really then slowed on number 10 for some reason. During the course of 11-13 we must have climbed about 250-300feet up the escarpment which was a killer. So i was too high on 12 and lost maybe a minute or so and then made a stupid mistake once i got back on the flat area on top by taking the wrong path down to number 13. The rest of the race was dotted with mistakes through carelessness or bad route choice on (15,17,23,24) they weren't massive mistakes but every one adds up so i lost way too much time. Also after i got past about 18-19 i began to feel really massively fatigued, maybe i over did it yesterday seeing as i'm technically still recovering. But felt pretty bad at the end, was really tired throught the last 1.5-2km so again, endurance work is needed. Was relatively pleased with the race given that i'm still working my way back in but would have prefered to be sub 49/48.30.

Strength and conditioning warm up/down (Warm up/down) 15:00 [2] 0.0 km
shoes: inov8 oroc 280

Stretching before and after race, 10 mins before and 5 mins after

Note

Feeling pretty tired after this weekend, so i guess that means i've worked hard. I have two football matches this week (wednesday night and thursday night) so will rest up tomorrow and maybe gym if i feel like it on tuesday to make sure i'm not in too bad shape for it

Saturday Aug 25, 2012 #

Orienteering race (White Rose day1) 57:13 [5] 6.1 km (9:23 / km) +145m 8:23 / km
shoes: inov8 oroc 280

First proper race where i was actually racing since injury and i felt really good. Spiked the first 7 controls which is unusual for me but made perhaps a 3 and a half minute mistake on number 8. After that the race was steady with very few mistakes except on number 20 where i completely missed a path. Began to feel very tired in my legs during the last 2km or so, so am needing to work on some endurance before the next few races this year. But finished 1st today so that was a good starting point for the rest of the weekend.

Orienteering race (White Rose Sprint) 14:19 [4] 1.6 km (8:57 / km) +10m 8:41 / km
shoes: inov8 oroc 280

Really good fun after the classic distance race. Was thrown massively by the scale 1:1000 everything was so close. Made quite a few errors due to this but was fairly speedy going through. Still lost a good minute and a half at least which was rather annoying but was 4th overall.

Orienteering (Trail O) 30:00 [1] 2.0 km (15:00 / km)
shoes: inov8 oroc 280

Walked the trail o with becky, it was a good laugh to be honest. Found it quite useful for my judgement on controls.

C • Trail-o 3

Orienteering (Night O) 29:49 [4] 4.5 km (6:38 / km)
shoes: inov8 oroc 280

Kind of guessing at the distance here because it was a night score. Raced to number one and got the fastest split. After that it was steady for the next 16-17 minutes or so but then i had real trouble with my breathing. The same thing happened at the Kincraig night o so maybe need to get an inhaler or something, chest felt really tight and couldn't get any air in. Navigation was fairly clean considering i used a petzl. Had good fun and got back within the time limit (30 minutes).

Running (Warm up) 20:00 [3] 2.0 km (10:00 / km)
shoes: inov8 oroc 280

x3. Used this for warm up before the classic race, sprint and night o

Strength and conditioning (Warm up/down) 30:00 [3] 4.0 km (7:30 / km)
shoes: inov8 oroc 280

Jogging before and after races, did probably 1km before and after the classic and 0.5ikm before and after the sprint and night

Strength and conditioning (Warm up/down) 15:00 [2] 0.0 km
shoes: inov8 oroc 280

Static stretching before and after races

Friday Aug 24, 2012 #

Note

Going to start heading out on some easy runs soon to judge progress with my knee.

Thursday Aug 23, 2012 #

Cross Training 1:30:00 [4] 8.4 km (10:43 / km)
shoes: Nike CTR360

I am now wearing a predometer when i do other sports so thats how i know distcances. First training back after the summer and felt pretty good. Knee didn't seem to give me hassle at all so that was good, got up to 16 and a half on the bleep test feeling comfortable so that was good after the summer. Feeling physically a bit tired so this could impact the white rose this weekend because as i've said before, with this injury i haven't been able to train really because of this injury but i think with another month or so of easing it to it i'll be able to get back a bit of fitness

Wednesday Aug 22, 2012 #

Note
(rest day)

Tuesday Aug 21, 2012 #

Strength and conditioning (Core Session) 25:00 [4] 0.6 km (41:40 / km)
shoes: Adidas Response Cushion 19

Worked harder today, felt a bit healthier, maybe because yesterday was first training since holiday so felt a little out of sync. But anyway, felt good today and like i got more out of it

Strength and conditioning (Economy ) 10:00 [2] 0.5 km (20:00 / km)
shoes: Adidas Response Cushion 19

Running drills up and down the garden. Used as a form of warm down.

Note

Beginning to feel slightly fitter and up for things. Still 'rehabing' my knee and am taking it steady but feel like it is getting better.

Note

Rest tomorrow because of football the day after and i don't want to do what i did before when i did too much too soon after my injury

Monday Aug 20, 2012 #

Strength and conditioning (Core Session) 30:00 [3] 0.5 km (1:00:00 / km)
shoes: Adidas Response Cushion 19

.5km was from steps and then press ups, planks etc

Sunday Aug 19, 2012 #

Note

Off to doctor this week and physio too. It could be a genetic inheritance thing with the cartilage in my knee so could potentially have to have surgery. But oh well, I'll kepp this updated with whats going on

Friday Aug 17, 2012 #

Note
(rest day)

Note

Knee is beginning to feel slightly better. I have taken to resting it and doing as little as possible on it. White rose is next weekend but i am not risking running on roads which is what i would have to do at home. I've decided i'll go to the gym next week to keep fitness up and use cross trainers and rowers to try to build up some of the endurance i have lost because of this injury. Most days at kincraig i felt exhausted at the end and it shouldn't be like that so am going to try and build my fitness up again back to where it was before the jircs weekend ahead of the big races coming up next year.

Thursday Aug 16, 2012 #

Cross Training race (tournament) 2:00:00 [4] 6.8 km (17:39 / km)
shoes: Nike city court

Played ok today, knee felt pretty good though, im on a course of diclafenac for it now so hopefully this will help

Wednesday Aug 15, 2012 #

Note
(sick) (rest day)

Note
(rest day)

Tuesday Aug 14, 2012 #

Cross Training (match) 1:30:00 [3]
shoes: Adidas predators

Felt better with my knee today but that may just be the painkillers :/

Monday Aug 13, 2012 #

Running (france) 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

I couldn't manage more than 4k on my knee it was reakly bad on the firm ground in fields and woods. I have to sort this out. Its gone on too long and has started to affect races aswell as training now :/

Sunday Aug 12, 2012 #

Cross Training (match) 1:30:00 [3]

Football match on holiday, knee was shaky so i eased off a bit in second half

Saturday Aug 11, 2012 #

Note
(rest day)

Friday Aug 10, 2012 #

Orienteering race (classic) 1:17:34 [4] 6.9 km (11:14 / km)
shoes: inov8 oroc 280

I will do a full race analysis when i get off holiday but this was really poor after no6 i was sluggish felt ill and my knee was awful

Orienteering race (sprint relay) 35:00 [5] 2.5 km (14:00 / km)

Time is overall but this was a fun sprint at the end which i enjoyed but yet again messed up that elusive one control :(

Thursday Aug 9, 2012 #

Orienteering race (sprint qual) 19:10 [5] 2.1 km (9:08 / km)
shoes: inov8 oroc 280

Felt fast but a stupid mistake on number 4 that i should hace realised earlier but apart from that, i still felt a little tired and my knee began to twinge again

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: inov8 oroc 280

Orienteering race (sprint final) 20:35 [5] 2.1 km (9:48 / km)
shoes: inov8 oroc 280

Really poor race again today so was very dissapointed, i need to find out how to stop this omne mistake that ruins all my races. Felt poor, tired and un focused

Orienteering (trains ) 20:00 [3] 1.6 km (12:30 / km)
shoes: inov8 oroc 280

Trains with michael, drop a series of controls, the other person follows and picks them up

Orienteering (over or round) 45:00 [3] 4.0 km (11:15 / km)
shoes: inov8 oroc 280

Took a while because had to walk to areas but i was upset after sprints so really attacked the hills which won't have helped my knee

Wednesday Aug 8, 2012 #

Note
(rest day)

'Rest day' tesco, lake etc...

Orienteering race (distractions) 14:11 [4] 1.6 km (8:52 / km)
shoes: inov8 oroc 280

Coaches putting us off through a green checker board which was annoying and mis punched on 4 controls because there was 3 kites in each circle

C • checkerboard 2

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 oroc 280

Orienteering race (distractions2) 14:13 [4] 1.7 km (8:22 / km)
shoes: inov8 oroc 280

Really pushed here which was good but still managed to mis punch.

Orienteering race (distractions2) 14:13 [4] 1.7 km (8:22 / km)
shoes: inov8 oroc 280

Really pushed here which was good but still managed to mis punch.

Orienteering (simplify) 34:00 [3] 2.9 km (11:43 / km)
shoes: inov8 oroc 280

Jogged with andrew, got stung on my foot but oh well. Felt capable but my navigation is SO SLOPPY!!!

Tuesday Aug 7, 2012 #

Running (warm up/downa) 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

Orienteering (simplify) 19:00 [3] 2.0 km (9:30 / km)
shoes: inov8 oroc 280

Roseisle is a beautiful area,, i seriously recomend everyone going there. This course i went a bit faster because of the area and felt good, a tiny mistake on 8, slightly misread contours but was notuing to worry about

Orienteering (long legs) 27:00 [3] 2.3 km (11:44 / km)
shoes: inov8 oroc 280

Most helpful excercise all week. I did route choice with jack on it and he helped me so much, so cheers for that. I was running well and navigating better which was new for me

Orienteering (contours) 18:34 [3] 1.9 km (9:46 / km)
shoes: inov8 oroc 280

Raced john round, felt strong and comfortable

Orienteering (odds&evens) 40:00 [4] 2.0 km (20:00 / km)
shoes: inov8 oroc 280

Times and distance are a bit sketchy (time is overall) ran well and also navigated well

Orienteering (green) 20:00 [2] 1.9 km (10:32 / km)
shoes: inov8 oroc 280

Used this as a warm down just a genntle jog around a course in fght, i enjoyed the technical challenge

Monday Aug 6, 2012 #

Orienteering (slopes 2) 25:00 [3] 2.0 km (12:30 / km)
shoes: inov8 oroc 280

This really helped for judgement on slopes going up and down and getting used to levels.

Orienteering (Slopes1) 24:00 [3] 1.9 km (12:38 / km)
shoes: inov8 oroc 280

Much the same as the previous but ran some with andrew

Orienteering (slopes 3) 34:00 [3] 2.3 km (14:47 / km)

Ran this far slower and spiked every control so was fairly happy with this

Orienteering race (middle) 1:06:24 [4] 4.4 km (15:05 / km)
shoes: inov8 oroc 280

I don't know what the hell is wrong with me in orienteeriing races but i can not focus. I need to sort this out and soon! Was sloppy every where today. My physical fitness after injury is poor at best and afterwards i was really properly exhausted

Running (warm up/downa) 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

Sunday Aug 5, 2012 #

Orienteering 25:00 [3] 2.0 km (12:30 / km)
shoes: inov8 oroc 280

First trsining of the week, was very skeptical about my knee but found it ok. Ran my own course with michael

Orienteering (shapes 1) 23:00 [3] 2.7 km (8:31 / km)
shoes: inov8 oroc 280

Ran this course with roger. Navigation was fine but knee felt rough afterwards and didn't want to feel bad for the time trial so that was it for training for me today :/

Running (time trial) 11:42 [5] 3.0 km (3:54 / km)
shoes: inov8 oroc 280

Body felt good running but again was being held back by knee. A good time that could/would be improved at full fitness

Running (warm up/downa) 20:00 [3] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

Warm up and downs after and before trainin

Orienteering race (night o) 19:32 [4] 2.0 km (9:46 / km)
shoes: inov8 oroc 280

Messed up number 1! Eallyannoyed at that but was a fairly solid race after that and felt pretty good running

Thursday Aug 2, 2012 #

Note
(rest day)

Not going to play football today, I've debated it with my self and it's not worth risking injury for it.

Wednesday Aug 1, 2012 #

Note

Thinkning I might do football training tomorrow, i don't want to be completely flat for kincraig

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