Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m				load
Running	15	6:54:15	51.41		82.74		471				1172.0
Strength and conditioning	12	3:25:00									665.0
Cross Training	2	2:50:00									590.0
Orienteering	3	2:10:07	13.63	(9:33)	21.93	(5:56)	321	49 /	54c	90%	432.4
Total	29	15:19:22	65.04		104.67		792	49 /	54c	90%	2859.4

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Thursday Jan 31, 2013 #

10 AM

Note

Just had pe, knee not feeling wonderful but new knee support to try out tonight

5 PM

Running (Road) 24:13 [3] 5.7 km (4:15 / km) +35m 4:07 / km
ahr:172 max:183 shoes: Karrimor Swift Run

Knne support is magical, felt absolutely no pain. Still could feel knee 'popping' but pain was reduced significatly, wasn't even aching. Also new road flats, picked them up earlier in the running shop, some karrimor swift runs, was a tad sceptical abotu getting a pair of karrimors as they aren't renowned for running shoes but they fitted my feet perfectly and had none of the problems i've had with other shoes in the past, so they were great as well. Usual short route around the villages, frolesworth, ashby parva and then home. First time in weeks i've been able to run in relative comfort so this felt wonderful. Couple of rest days with a bit of core and perhaps a short run before sherwood on sunday.

Wednesday Jan 30, 2013 #

3 PM

Running (Long run) 1:16:24 [2] 14.37 km (5:19 / km) +78m 5:11 / km
ahr:158 max:186 (injured) shoes: Adidas Response Cushion 19

Had planned on 16 km but knee was really bad by the time I got back to leire. X country training for 7km with school the another 7 or 8 k home. Knee felt ok during school training, fields were sodden so not much impact but then once I got on roads it was awful, need to get a tighter knee support to stop my knee popping in and out which is what it seems to do just behind my patella, just hope it's ok for midlands champs on sunday.

C • oww! 2

6 PM

Strength and conditioning (Knee excercises) 15:00 [3]
shoes: Adidas Response Cushion 19

knee was really bad so have to sort it out, more exercises to try and strengthen it

Tuesday Jan 29, 2013 #

Strength and conditioning (General) 10:00 [2]
shoes: Adidas Response Cushion 19

Just to keep loose

10 AM

Running (PE ) 15:00 [2]
shoes: Adidas Response Cushion 19

Did some breathing rate tests in pe, (resting BR 15 a minute) (recovery rate 22 breaths a minute)

5 PM

Running (Roads) 24:14 [3] 5.67 km (4:16 / km) +46m 4:06 / km
ahr:173 max:184 shoes: Adidas Response Cushion 19

Had planned 15k odd today but had dentist appointment so couldn't make it, easy cruise on the roads, not much effort, just got on with it. School x country tomorrow and going to run home afterwards so should add up to roughly 15

Monday Jan 28, 2013 #

Note

knee feeling bad so more conditioning on it later

5 PM

Strength and conditioning (Knee excercises) 15:00 [3]
shoes: Adidas Response Cushion 19

more knee exercises, wasn't feeling good walking round school today

Sunday Jan 27, 2013 #

12 PM

Orienteering race (DVO Calke Abbey) 42:02 [4] *** 8.0 km (5:15 / km) +115m 4:54 / km
spiked:19/20c shoes: inov8 oroc 280

Left my Garmin on charge at home so distance is an estimate (course was supposed to be 6.7). Decent race today, was really enjoying it. Started at a steady pace which i carried on through the majority of the race. Flowing well through to 6, mistake on 7 probably half a minute just not letting the needle settle. Then through 11 was fine. Slow going through undergrowth on 12 then took the long (right) way to 13. we all got old on the start line we couldn't cross fences and walls, but i have a sneaking suspicion that a fair few of the competitors 'cheated' by jumping the fence. So reckon i lost up to a minute and a half on this. Then more tough running through 14 and 13 then back in to fields for 16-18. Bit more hard stuff up a slight hill in to 20 then cruise in to finish. Legs felt good, knee was reduced to a dull ache today could be good, could be bad, just going to have a to see. Decent training this week in prep for midlands champs next sunday. Finished a minute and a half behind paul murgatroyd, could have caught that up and beaten him by a minute i think without mistakes and perhaps the fence crossing thing ( not saying that he did cross the fence, but if he did i could have caught up the time ) so this is a positive because he's a very good orienteer.
Looking at splitsbrowser, i lost time on 6&7 which i knew but it seems a fair few people jumped the fence, so, it appears following the rules isn't the best way to go.

Running (Warm up) 10:00 [2] 1.5 km (6:40 / km)
shoes: inov8 oroc 280

Warm up before race, actually felt really up for it today

1 PM

Running (Warm down) 7:00 [1] 1.0 km (7:00 / km)
shoes: inov8 oroc 280

Gentle jog back from finish and a lap of car park

Saturday Jan 26, 2013 #

2 PM

Running (Road) 24:12 [3] 5.42 km (4:28 / km) +33m 4:20 / km
ahr:175 max:186 shoes: Adidas Response Cushion 19

Exams over so training for the next 8 weeks in prep for jk. Really looking forward to it should be a good few races. Didn't really want to head out today, felt a tad ropey after last night but, training is training so had to get on with it. Quite enjoyed it when i got out, went between the villages around mine, so up to frolesworth and then in to ashby parva then home. Legs felt strong except left knee which is still pulling a bit but manageable today, O race on caulke tomorrow which should be good and am going to put training goals up for jk within the next week.

Friday Jan 25, 2013 #

Note

Party tonight to celebrate end of exams, 10k or so tomorrow

Thursday Jan 24, 2013 #

Note

last exam tomorrow so putting in some effort to that

Wednesday Jan 23, 2013 #

Note

last exam on friday so just working for that, after that, going in to a bit mroe speed and strength building up for the summer, i figure if i get working on it now, i can tweak my training and more or less fine tune it before the big races

Tuesday Jan 22, 2013 #

5 PM

Strength and conditioning (Core Session) 20:00 [3]

20 mins of core when in from school

Monday Jan 21, 2013 #

Note

snow day so a full day of chemistry revision

3 PM

Running (Warm up) 2:42 [2] 0.53 km (5:06 / km)
shoes: inov8 oroc 280

Pre intervals

Running (Intervals) 25:04 [5] 4.3 km (5:50 / km) +29m 5:38 / km
ahr:163 max:180 shoes: inov8 oroc 280

Went down to jubilee for some intervals (jubilee is a disused railway turned in to a footpath, handy). Ran them in my inov8's for grip, wasn't easy in the snow so had to put more effort in just because of the conditions, hence the 5. Ran 10x400m with 1 minute rest
Splits:
1:26.0
1:25.9
1:31.5
1:27.5
1:28.4
1:31.8
1:32.1
1:32.0
1:33.8
1:35.2

Times are a bit slow for what they normally are (normally all sub 1:25). Snow and knee slowed me down a bit, still, not dissapointed as it was a challenging set which i really enjoyed.

Running (Warm down) 3:19 [1] 0.5 km (6:38 / km)
shoes: inov8 oroc 280

Felt quite ill so only just above walking pace home

Sunday Jan 20, 2013 #

Note

throwing myself in to training.

11 AM

Orienteering (LEI Charnwood) 47:24 [3] *** 7.25 km (6:32 / km) +173m 5:50 / km
spiked:20/21c shoes: inov8 oroc 280

Nice event, very snowy so visibility was quite poor so this didn't help. Knee felt very shaky again, so pace was steady but not exactly fast. I think the winner was 45:20 or so so time wasn't too bad, without knee problems and a mistake at number 1 of about a minute or so could have got i t down to about 42 i think, still, was nice to get out

Running (Warm up/down) 12:00 [2] 2.0 km (6:00 / km)
shoes: inov8 oroc 280

Keeping warm on the way to the start and from finish

6 PM

Strength and conditioning (Knee exercises ) 10:00 [2]
shoes: Adidas Response Cushion 19

Attempting to strengthen my knee through exercises i found on the internet, apparently(from what i can gather) i have weak tendons and ligaments on the outside of my knees

Saturday Jan 19, 2013 #

3 PM

Running (Long run, fields) 48:24 [3] 10.51 km (4:36 / km) +67m 4:28 / km
ahr:170 max:186 shoes: Adidas swoops

Don't know why adidas have stopped making swoops, they're great shoes. Decent length run over fields (mostly). Was obviously cold but that wasn't really a problem, knee was hurting probably the worst it has in a good 2 months (left knee) going too look at how to strengthen the joints and tendons in it because after about 6-7km it just starts hurting. Need to sort it out still, not a bad run

Friday Jan 18, 2013 #

Note

Heavy snow all day so no training as it would be a bit risky

C • What kind of excuse is that! 3

Thursday Jan 17, 2013 #

5 PM

Running (Warm up) 11:12 [2] 1.86 km (6:01 / km)
ahr:167 max:170 shoes: Adidas Response Cushion 19

warm up before cooper run, didn't bother with HR

Running (Cooper Run (roads)) 12:00 [5] 3.46 km (3:28 / km) +37m 3:18 / km
ahr:186 max:197 shoes: Adidas Response Cushion 19

Felt fantastic, could have added on maybe another 200m if it was warmer/less snowy but was really good. Felt good running, but technique was a little off on road, need to vary road and terrain more, and it was COLD. Going to do this every month at about this time as a kind of progress checker. Also 20/20 in pe oral exam, so overall im on 60% out of 60% so far of the course, full marks!

Running (Warm down) 7:12 [2] 1.6 km (4:30 / km)
shoes: Adidas Response Cushion 19

Very easy, just back up through the village home

7 PM

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

Backs still not feeling fantastic, and legs felt heavy after i tipped over 3km earlier so just a bit of easing off tension

Wednesday Jan 16, 2013 #

5 PM

Strength and conditioning (Will power tests) 20:00 [4]
shoes: Adidas Response Cushion 19

Pretty tough, but was fun

Tuesday Jan 15, 2013 #

5 PM

Strength and conditioning (Core Session) 20:00 [3]

6 PM

Running (Cross Country) 41:43 [3] 9.16 km (4:33 / km) +73m 4:23 / km
ahr:164 max:187 shoes: Adidas swoops

So decided i'd go for a run but it looked great outside and i never get to run in the snow. So headed out, didn't know how long head torch would last as found it in draw, had unbelievable grip in swoops. A about 4km heading through this copse, a flying animal that must have been a pterodactyl flew about 2-3 metres above my head, jumped out of my skin. Knee problems threatened again this time in the left, muscles and tendons feeling tight and as if they were pulling so eased off at this point. But overall, really enjoyed it, times for this sort of distance are getting more consistent (between 39-42) and i don't feel as if i'm pushing that much which i'm finding really encouraging. 3 exams left, just as an after thought

C • Night 2

Monday Jan 14, 2013 #

4 PM

Strength and conditioning 20:00 [4]
shoes: Adidas Response Cushion 19

Really needed this, over the last few weeks especially when doing any form of running i've had problems with my back, below my shoulder blades on both sides of my spinal chord. It feels muscular but it could be something work. I hadn't thought to log it as i thought it would simply go itself but it hasn't seemed to. Going to try an easy run tomorrow on roads to see if it's still there

Sunday Jan 13, 2013 #

Note

3 exams this week so training will be minimal

1 PM

Cross Training (Town match) 1:20:00 [4]
shoes: Nike CTR360

Very hard game against GNG, they're really physical so got knocked about a bit. Won 6-1, we actually played really well. got stood on on my shin (should have been a sending off in all fairness) so have a massive swollen cut below my knee, still, scored a header and was a good result

Saturday Jan 12, 2013 #

Note

Football tomorrow but over the next two weeks exams are too important

11 AM

Orienteering race (Wakereley woods) 40:41 [3] ** 6.68 km (6:05 / km) +33m 5:57 / km
spiked:10/13c shoes: inov8 oroc 280

Nice to get out oing again, going to get to an event a week if i can. Navigating wasn't spot on, tried to rush it when i should have got back in to the map reading more gradually but was pleased that running came so much easier, think i finished 2nd on the long but will have to see

Running (Warm up/down) 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 oroc 280

Wanted to get on with the run so only a short warm up

Friday Jan 11, 2013 #

Note

Party

Thursday Jan 10, 2013 #

4 PM

Strength and conditioning (willpower tests) 15:00 [5]
shoes: Adidas Response Cushion 19

Extremely tough, but really enjoyed it, doing these a lot more often

7 PM

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

First one back since before christmas, was good to see the team, did running drills, then shooting then a match

Wednesday Jan 9, 2013 #

4 PM

Running (Birthday Run) 39:56 [4] 9.16 km (4:22 / km) +73m 4:12 / km
ahr:183 max:197 shoes: Adidas Response Cushion 19

Got a new garmin for my birthday (410) with heartrate monitor. Was very strange running with one but i guess it will help. Headed over the fields which were very muddy so was impeded by this but after the first 2km it was the first time since before i was injured so was very happy with this, running in to the sunset was perfect. This also gave me a chance to reflect on the last year of orienteering. Overall i can't complain about the year. Disappointed with results on the whole for at least the first half of the year, i wasn't focused, i got distracted by things that didn't actually matter. Sorted myself out a lot after this and actually realised that this sport is what i want to do. Jircs would have been the turning point but then i got injured and because it was so soon after my straightening out that i genuinely considered giving up the sport, just thought it wasn't worth the effort. Then went to kincraig and it just motivated me massively, also, seeing photos and gps tracking of sasha, dane, joe and will at EYOC just made me realise how much i want to do well. Results began improving after this, white rose, british schools so maybe i'm on the right track now. Training began picking up again and i feel happier with doing it. So by the end it was a better season, but have a lot to work on the improve
Plans for winter
Improve cardiovascular, keep up navigation training as much as possible and keep motivation going throughout thw inter season
Plans for Spring
Still improve endurance, speed and strength work and at least one event every week.
Goals for 2013-14
Selections: England, JHI's Interland
GB: Eyoc
Results: Top 3 at british jk and jircs
These results will be a massive test both mentally and physically but i think if i put the effort in i can do it. I know a lot of people will think i can't do it, but i'm willing to put the effort in to try and prove them wrong. Bring it on.

Tuesday Jan 8, 2013 #

4 PM

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

Core when i got home

Monday Jan 7, 2013 #

Note

Last day of full revision

Sunday Jan 6, 2013 #

10 AM

Running (Fields/road) 19:40 [2] 4.0 km (4:55 / km)
shoes: Adidas Response Cushion 19

Just went out, completely flat, felt awful so had planned on doing 10k or so but ended up doing 4, need to do a lot of strength work

5 PM

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

Core session, feeling better than earlier

Saturday Jan 5, 2013 #

Note

Travelling home from skiing so no training today

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