Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m				load
Running	18	6:57:14	35.07		56.44		296				897.7
Orienteering	7	6:33:02	36.2	(10:51)	58.26	(6:45)	1365	24 /	26c	92%	1455.2
Strength and conditioning	23	3:40:00									520.0
Cross Training	5	2:34:10	24.33		39.15						585.8
Total	43	19:44:26	95.6		153.85		1661	24 /	26c	92%	3458.7

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Sunday Mar 31, 2013 #

Note

Shorter course today, knee is not ideal but anti inflammatory seem to have kicked in, going to head out slower and keep a pace up and then try and nail navigation

1 PM

Running (Warm up) 20:00 [2]
shoes: Inov-8 x-talon 190

Decent warm up today, feeling a bit stiff but definitely more up for it and trying to right yesterday's mistakes

Orienteering (JK Day 3) 46:30 [5] 8.21 km (5:40 / km) +156m 5:10 / km
shoes: Inov-8 x-talon 190

Just forgot yesterday, kept trying to tell myself I could do it even though body was screaming at me telling me it couldn't. Felt very up for it mentally and knew that I just had to focus on navigation etc. Maybe a little slow through the rough stuff in to one, maybe lost a little time but not enough to really mess anything up no more than 10 seconds. Flowed through 2 then up the hill to 3, found it tough climbing but just dug in, was my plan before hand to just grin and bear it, so I did throughout. Found 4 easily and through to five was clean just again slow on the climb. Hesitant on 6 just making sire I spiked it, which I did but as I've said, slow. 7 was easy but maybe dropped a little low. or less straight to 8, slow going through the greener stuff bit generally ok. Found 9 easily enough even though it was a little vague. Up on the paths through to 10, slow but no navigation problems. This is where I began to tire a lot but just got on with it and dug in. 11 was fine just hesitant as it was hidden. Started heading 90 degrees wrong way to 12 lost maybe minute here, my only major mistake but corrected it before it became too major. Through to 13, a tough control no clear route so and lost time but was generally happy, was flagging a lot but managed ok. Paths to 14? Easy. Then more or less straight in to 15 but slow on the uphill, only way I really lost time in the last section. 15-20 second miss on 16, too far right bit was a popular control so sorted it out quickly. Really trying to push on to the finish now as I was aware of the time so was going for it as much as I could but didn't really have the strength. Found 17 fine then straight to 18 again overhill losing time a bit but navigation was fine. Then down in to the last control and finish.
was 4 minutes or so behind Sasha who did a very fast 42:40 or so, pleased with my run as navigation was ok, just a little slow due again to lack of fitness at the moment. Knee held up very well didn't seem to hurt but maybe because I wasn't really thinking about it, seemed to be a lot better though. Maybe getting out and doing something has helped it this weekend. Finished 4th (joint with Ali) today so happy with my place and caught up 8 places to finish 10th overall, can't complain considering my physical condition. Really looking forward to tomorrow's relay!
http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi... course 17

2 PM

Running (Warm down) 10:00 [1]
shoes: Inov-8 x-talon 190

Ten minutes light jog

Saturday Mar 30, 2013 #

1 PM

Running (Warm up) 20:00 [2]
shoes: Inov-8 x-talon 190

Warm up before day 2 jogging drills and stretching

Orienteering (JK Day 2) 53:45 [4] 8.83 km (6:05 / km) +275m 5:16 / km
shoes: Inov-8 x-talon 190

Course 8km 275m
Poor race. Started ok I guess, maybe lost 10 seconds on 2, was fine through 3 another 10 seconds on 4. Navigation fine through 5-7 them over shot 8 (30secs). Fine through to 11 then knee went bad again, slowing pace dramatically. Pace was slow already from the off, was just tired/fatigued, not enough training due to injury so I just couldn't hold a steady pace, really annoying and disappointing. Poor route choice through to 12, lost maybe 2-3 minutes purely through route and then more from pace. Through to 13 was fine lost another 10secs on my bearing to 14. Through to the finish was slow (except the run in) navigation was ok though. A lot of my time loss and my overall slow time was due again to injury and lack of fitness because of being injure,d very annoying and need to get it sorted. Hadn't expected to win the jk by Amy stretch of the imagination but didn't want to do badly, 18th today which I wasn't happy about, need to catch up time (if possible) tomorrow.
Right now, in this sort of length race, I'm probably at 65-70% fitness level
http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi... course 17

Friday Mar 29, 2013 #

Event: JK 2013

4 PM

Orienteering race (JK Sprint) 11:12 [5] 3.01 km (3:43 / km) +10m 3:40 / km
shoes: Inov-8 x-talon 190

Course: 2.0km 10m climb
Started well, almost ran past 1 but for it fine. Apparently mis punched 2 even though I went to the control, just didn't register on emit or back up card, shame but at least it was tithe Sprint not the individual days. I hate emits. Rest of the run was very smooth navigationally however a few hesitations and perhaps a route choice or two lost a bit of time. Pleased with my run but annoyed at the mis punch, why can't we use si's?!
http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi... Course 5-right at the bottom because i 'mispunched'

Running (warm up) 20:00 [2]
shoes: Inov-8 x-talon 190

Warming up with Andrew and Callum, was really nice to see everyone, jogging and then a few drills on my own

Running (Warm down) 10:00 [1]
shoes: Inov-8 x-talon 190

Jogging around after my apparent (wrong) mis punch

Thursday Mar 28, 2013 #

Note

Just going to have to see how it goes with my knee this weekend, really looking forward to it though.

1 PM

Running (Treadmill) 10:00 [2]
shoes: Karrimor Swift Run

Went to the gym just to keep ticking over, knee felt very shaky so stopped, maybe an omen, just going to have to see how it goes tomorrow

Strength and conditioning 20:00 [3]
shoes: Karrimor Swift Run

Foam roll, hips and abs

Wednesday Mar 27, 2013 #

Note
(rest day)

Resting the nest two days in prep for the jk, not being in the best shape, I'm feeling very up for it and am going to give it my best shot. Roll on the weekend.

Tuesday Mar 26, 2013 #

Note

Still ttrying to sort knee out

6 PM

Running (Treadmill) 15:33 [3] 2.97 km (5:14 / km)
shoes: Karrimor Swift Run

Went to the gym to test out a new knee support before the jk ('ultimate knee support'). Results: immensely happy. Felt a little achy after 12 minutes but that's when I realised I had it too tight, so no pain I don't think, but a little tuggy which I was expecting as it isn't nearly healed. But if I get the same results through the jk I think I might be able to manage.

Strength and conditioning 15:00 [3]
shoes: Karrimor Swift Run

Knee and hips, foam rolled again, more pain :)

7 PM

Cross Training 20:00 [2]

10 mins lengths 10 mins aqua running

Monday Mar 25, 2013 #

10 AM

Strength and conditioning 30:00 [3]
shoes: Karrimor Swift Run

Headed to the gym, felt really good to actually do something. Foam to and power plate on my itb then hips and glutes to again try and sort my knee problem out then a bit of ab work.

11 AM

Cross Training 25:00 [3]

Did 15 mins aqua running, a lot harder than I thought but no impact on my knee then 10 of lengths

Sunday Mar 24, 2013 #

Note
(rest day)

Nothing this week, just trying to be able to run at the jk, I think top 10 would be the beat I could hope for
Seems very likely I gave iliotbial band syndrome (itbs)

Saturday Mar 23, 2013 #

7 AM

Strength and conditioning (Knee exercises) 5:00 [2]

1 of 3

Strength and conditioning (Knee exercises) 5:00 [2]

1 of 3

1 PM

Running 7:00 [3] 1.6 km (4:22 / km)
(injured) shoes: Inov-8 x-talon 190

Knee is not good, jk/season ruined.

C • Don't panic 2

Friday Mar 22, 2013 #

7 AM

Strength and conditioning (Knee Exercises) 5:00 [2]

1 of 3

4 PM

Strength and conditioning (Knee exercises) 5:00 [2]

2 of 3

10 PM

Strength and conditioning (Knee exercises) 5:00 [2]

3 of 3

Thursday Mar 21, 2013 #

7 AM

Strength and conditioning (Knee Exercises) 5:00 [2]

1 of 3
Am going to head out again tomorrow, different approach to knee support though

4 PM

Strength and conditioning (Knee Exercises) 5:00 [2]

2 of 3, managed a few games of footy with very little effort in pe

5 PM

Running 33:33 [3] 7.16 km (4:41 / km) +35m 4:34 / km
shoes: Inov-8 x-talon 190

I know i said i'd run tomorrow but seeing as i'd seen a vast improvement in my knee's condition i thought i'd give it a whirl today. Headed out down the road on to the fields then up through to dunton, all fine. Then coming out of dunton, has a sharp pain in my knee (the only major thing that happened). It ached a lot and felt a little stiff but not as much pain as i've had before. Decided to test it a bit and increased the pace for the last 2k and for some reason there was less pain. I'm viewing these as positives, but carrying on with exercises through the next week and hopefully (though i doubt it), i'll be spick and span
for the JK

I may have iliotibial band syndrome

9 PM

Strength and conditioning (Knee Exercises) 5:00 [2]

3 of 3 after the jk, until the British Sprint and middle, I'm having 3 weeks off, sorting myself out, knee basically

Wednesday Mar 20, 2013 #

7 AM

Strength and conditioning (Knee Exercises) 5:00 [2]

1 of 3

4 PM

Strength and conditioning (Knee Exercises) 5:00 [2]

2 of 3

9 PM

Strength and conditioning (Knee exercises ) 5:00 [2]

3 of 3, defnitely a noticeable improvement, one more day off then a short run on friday to see if there is any difference

Tuesday Mar 19, 2013 #

Note

Might, might, head out, 3-4km run on friday

7 AM

Strength and conditioning (Knee exercises) 5:00 [2]

Knee exercises 1 of 3

5 PM

Strength and conditioning (Knee Exercises) 5:00 [2]

2 of 3

9 PM

Strength and conditioning (Knee Exercises) 5:00 [2]

3 of 3

Monday Mar 18, 2013 #

7 AM

Strength and conditioning (Knee exercises ) 5:00 [2]

More strengthening 1 of 3

C • 'I hate it when people log ... 2

4 PM

Strength and conditioning (Knee exercises ) 5:00 [2]
shoes: Karrimor Swift Run

2 of 3

Strength and conditioning (Knee/Abs) 15:00 [3]
shoes: Karrimor Swift Run

Knee work on machines before spin class, very little weight (10 mins), working on quads, glutes and hamstrings. Then 5 mins abs crunches.

6 PM

Cross Training (Spinning) 41:02 [5] 18.6 km (2:12 / km)
shoes: Karrimor Swift Run

Felt awesome today, was really up for it and absolutely loved it. The usual mix of climbs, sprints and intervals, absolutely nothing from my knee.

7 PM

Cross Training (Lengths) 25:00 [2] 0.75 km (33:20 / km)

More or less used as a warm down, hadn't swam for ages so was a real shock to the system. Did 5x6lengths with 15 sces breather in between. Really enjoyed it but biceps were killing (crawl).

C • Don't go downing too much s... 2

9 PM

Strength and conditioning (Knee exercises ) 5:00 [2]

3 of 3

Sunday Mar 17, 2013 #

5 PM

Running (Fields) 42:03 [4] 9.18 km (4:35 / km) +78m 4:24 / km
shoes: Inov-8 x-talon 190

Went out for a run to break in new shoes. they felt great and had absolutely no problems with them, loved them. However after 6km or so, knee was really bad so basically until the jk now, i'm only swimming, gym and cycling.

9 PM

Strength and conditioning (Knee Exercises) 5:00 [2]
shoes: Karrimor Swift Run

Knee exercises, 2 weeks to get this sorted.

Saturday Mar 16, 2013 #

Note
(rest day)

Travelling to London to see a friend, might head out on a run (v short) on sunday afternoon

Friday Mar 15, 2013 #

7 AM

Cross Training (Spinning Class) 43:08 [5] 19.8 km (2:11 / km)
shoes: Karrimor Swift Run

Really tough session but didn't affect my knee, positive

Strength and conditioning (General + Knee) 20:00 [3]
shoes: Karrimor Swift Run

20 mins before spinning. Mainly focused on legs and abs

Thursday Mar 14, 2013 #

Note
(injured)

knee

Wednesday Mar 13, 2013 #

4 PM

Running (Fields) 38:12 [2] 7.86 km (4:52 / km) +45m 4:43 / km
(injured) shoes: Adidas swoops

So annoyed, knee was so painful today. Stopping training for at least the next week, maybe 2 depending how it's feeling but just need it sorted as i can't keep it up like this. Headed out on fields, was just annoyed. Knee was awful down hill and just a pain all the way

6 PM

Strength and conditioning (General + Knee) 20:00 [1]
shoes: Karrimor Swift Run

Really good session, especially on knee, feeling easier than before

Tuesday Mar 12, 2013 #

6 PM

Running (Short) 18:47 [3] 3.91 km (4:48 / km) +33m 4:37 / km
ahr:172 max:175 shoes: Karrimor Swift Run

Decent run out, decided to head out and just test my knee despite it feeling like it was locking up a bit at school. Headed out on to the playing fields, through the field, then back on the roads to Leire. Knee felt solid until i got on to the road when it felt pretty bad, but only down hill. Looks like i worked out the kinks and it's feeling ok now, but is still a bit risky.

7 PM

Running (Drills) 12:00 [1]
shoes: Karrimor Swift Run

Few more drills as a warm down

Strength and conditioning (Stretches) 10:00 [2]
shoes: Karrimor Swift Run

Working out a few niggles from the weekend

Monday Mar 11, 2013 #

Note
(rest day)

Sunday Mar 10, 2013 #

10 AM

Orienteering (Interland) 43:13 [4] 7.82 km (5:32 / km) +64m 5:19 / km
shoes: inov8 oroc 280

Was really up for this race as soon as i woke up. Wanted to do a lot better than i had done the previous day. Was first English starter in my class with Harrison and Adam 5 and 10 minutes behind me. I tried not to let this bother me but it did a little, yet i think this helped me as the slight nerves it gave me spurred me to do even better. Number one was ok, heading round the path and looping in up on to the hill, but i think the left path may have been easier (the control was in the middle of 2 V shaped paths). Exit from number 1 lost me about 20 seconds i thought, tried to go a bit too straight and got caught but then out on to the path, across the open following the line of a hill an then a bearing off the path which lead me nicely in to the control. Straight again to number 3 and nailed it and then the same again to 4 as there had been forestry work and i found a ride that lead straight to it. Number 5 had a few route choices but i thought i coped quite well, aiming through all the green and open etc, to hit the path near the lake and then work in from there, worked a treat but was a little tiring bashing through all the rough stuff. Headed straight across the open to nail 7 then up the spur/ridge in to 7. Straight again to 8 then path route to number 9 letting myself stretch my legs and looped in off the back of the road. Lost time on 10 (20secs) because i was too far right. Paths to the open then across in the green for 11 then long looping path around the forest in to 12. Straight through to 13&14 both of which were fine barring another mishap on 14 (15-120secs) as i was too far right. Took the straight route rather than going round to 15 which i lost time to the others on (40-50secs) and straight again to 16 again losing maybe 20 seconds. Straight through the green to the path for 17 and then straight again to the last control.
Was 1st in the interland competition, but Ali Masson who was our reserve beat me by about a minute and 30, which looking at the small errors i made could easily have been caught up, but fair play to him and well done. Was about an minute and a half ahead of Harrsion and 3 minutes or so ahead of Adam. Was really pleased with my race but would have liked to cut out the 20 second errors and 40 seconds. Still, onwards and upwards.

Running (Warm up) 20:00 [1] 3.45 km (5:48 / km)
shoes: inov8 oroc 280

Running with drills for warm up.

Running (Warm down) 10:00 [1] 1.6 km (6:15 / km)
shoes: inov8 oroc 280

Joggin back to the bus with the others.

Saturday Mar 9, 2013 #

2 PM

Orienteering (ROM Middle race) 27:12 [3] 4.96 km (5:29 / km) +34m 5:18 / km
shoes: inov8 oroc 280

First race of the interland weekend, used is as training as much as anything else but ended up racing it. Fine through 1 and 2 and then 3 was a near miss of ten seconds, as was 4. 5 was fine, mistake on 6 lost about a minute then 7 and 8 were clean. A minute and a half lost on 9 and then probably 2 mins lost on 10. Back to 11 was fine and then finish. All mistakes were due to low concentration and not checking the map or giving myself enough time to get in to the area

Running (Warm up/down) 20:00 [1] 2.0 km (10:00 / km)
shoes: inov8 oroc 280

Jogging and drills with adam and then a gentle jog after.

Friday Mar 8, 2013 #

Note
(rest day)

Travelling to interland

Thursday Mar 7, 2013 #

4 PM

Running (fields/road) 18:15 [3] 3.86 km (4:44 / km) +17m 4:38 / km
shoes: Adidas Response Cushion 19

Bit of a stressful day, exam results A's in GCSE sciences (all 3) and a C in AS economics. Headed out along the roads to the fields, extended loop around to frolesworth along the roads. Feeling very up for this weekends races in Holland.
This week my knee has felt far better so touch wood it's getting better.

Running (Drills) 10:00 [1]
shoes: Adidas Response Cushion 19

Few more drills to improve my economy

Wednesday Mar 6, 2013 #

Note

Played a football academy today that play footy every day so drawing 1-1 was a massive result, scored the opener

http://www.inov-8.com/new/global/Product-View-Bare...
genuinely considering buying these for o-ing

Tuesday Mar 5, 2013 #

4 PM

Running (Fields/road) 39:35 [2] 7.56 km (5:14 / km) +71m 5:00 / km

Run with harriet through the fields mostly, a bit more recovery work to keep myself ticking over ready for the weekend. Didn't really feel that up for it but enjoyed it when i got out there. Out towards Dunton Basset on fields, through the village, then more fields through to Stenburgh Mill, an back to Leire. Knee felt a bit swollen and painful on the run but nothing i couldn't manage with. Also strangely now that I've stopped running, it's gone down a lot and is barely noticeable pain which i haven't had before, so this looks like a positive.

Monday Mar 4, 2013 #

5 PM

Running (Recovery) 20:16 [2] 3.86 km (5:15 / km) +17m 5:08 / km
shoes: Karrimor Swift Run

Lovely day for it, headed out just as the sun was setting. Headed out down the road on to the playing field then up through the road to the road again. Back along the road again, left at frolesworth back along the bumpy road to leire. Really enjoyed it. Legs loosened up from the weekend after about 200-300 metres which was nice as it meant i could just run. Knee hurt a little but was much better than it has been on roads for a long time, still doing exercises but looks like it should be getting better. Could have pushed a lot harder today but forced myself not to as it wouldn't help me. Really looking forward to Holland with the ROM and Interland this weekend.

Running (Drills) 12:00 [1]
shoes: Karrimor Swift Run

Used as i guess a warm down but starting to do these a lot more in the next few weeks as knee support affects running style so tried to adapt my running style on my recovery run and then used drills to just tweak it a little so should improve over the next couple of weeks.

Sunday Mar 3, 2013 #

11 AM

Orienteering race (SROC Blood Race) 1:03:41 [4] **** 8.4 km (7:35 / km) +237m 6:39 / km
spiked:24/26c shoes: inov8 oroc 280

Body felt tight from the word go. Slight pain in left shin, in muscle to the left of bone which persisted throughout and knee was awful going downhill and over the rough terrain in general. Started well, got to the front and stayed there (mass start with no gaffle so was a straight race). Spiked the first 7 easily then my pace slowed through fatigue from yesterday and knee pains, wasn't too severe. Got on to the limestone pavement, navigation still spot on, barring the odd 10sec miss, but running was greatly reduced in speed and elegance as we scrambled over the rocks. Was running with Matt Cox, Finn Lydon and Ben B for a while but ben dropped of due to pains and a few mistakes but the other two hung on. Got back out in to the open after having spiked 8-12, this is where Ben caught us up, and then cruised around and down the hill through 14 and 15&16. We all thought 17 was in the wrong place so lost a good two minutes (maybe more here) then basically along the to 18. Slight miss on 19, not high enough, another minute then burned through 20-22 to try and catch the time again, by this point we'd lost Ben again. Horrible slog up hill over the wall to 23 then across the crags through 24. Long sprint down the hill in to 25 then short along the road to 26. Just me and Matt on the run in, we lost Finn on the down hill, but by half way down it we decided we'd punch it at the same time as we'd ran it together from the start. So joint first with Matt which was cool. Without mistakes, knee and lack of fitness from recent injury and yesterday's training i think i could have got at least sub 60 an probably lost Matt at some point, was great from a confidence point of view and decent to see where i could be in a proper race.

Running (Warm up/down) 10:00 [1] 1.43 km (7:00 / km)
shoes: inov8 oroc 280

Warm up before race jogging along track

Saturday Mar 2, 2013 #

11 AM

Orienteering (Holme Fell) 2:27:29 [3] *** 17.03 km (8:40 / km) +589m 7:23 / km
ahr:154 max:189 shoes: inov8 oroc 280

Lovely area, fantastic orienteering. Hanging out controls, crag exercises ( a few), relocation, more hanging and then a relay. Lots of climb and only timed the amount of time i ran. Knee felt ok, calves were a little tight, was orienteering well.

Friday Mar 1, 2013 #

Note

Travelling to the lake district this evening

Note

Travelling to the lake district this evening

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