Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m				load
Running	20	17:14:16	118.28	(8:45)	190.36	(5:26)	2693				2864.2
Cross Training	3	3:26:01	13.9		22.37		197				528.0
Orienteering	3	2:13:45	14.73	(9:05)	23.71	(5:38)	340	57 /	71c	80%	632.8
Strength and conditioning	2	40:00									80.0
Total	25	23:34:02	146.92		236.44		3230	57 /	71c	80%	4105.1

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Thursday Oct 31, 2013 #

5 PM

Strength and conditioning (S&C) 20:00 [2]
shoes: Adidas Response Cushion 19

Work tonight so no time for a run, same as tuesday, bit tighter.

Wednesday Oct 30, 2013 #

3 PM

Running (School Cross Country) 37:56 [3] 8.01 km (4:44 / km) +122m 4:24 / km
shoes: Inov-8 x-talon 190

Standard school cross country fartlek session, hadn't had a good couple of days, so pushed ahead at the start and ran on my own. Good session, really dug in for it and felt the benefits, work later.

Tuesday Oct 29, 2013 #

6 PM

Strength and conditioning (S&C) 20:00 [2]
shoes: Adidas Response Cushion 19

General core session, planks, sit ups, press ups, single and double leg squats.

7 PM

Running (Dunton Short) 39:14 [3] 7.59 km (5:10 / km) +69m 4:57 / km
shoes: Inov-8 x-talon 190

First headtorch run of this winter season. Went with Harriet for a pretty steady trot around the short Dunton run. Pleasant run, decent conversation which was weird with the sister. Nice run.

No time to update last week, school work and job got in the way. Essentially clocked up 40km with 900m climbs (including saturday's o-race). Also won saturday's race so that's 2 wins out of a possible 3 races so far for interland, looking good so far.

C • Haha, thought you'd died.. ... 3

4 PM

Running (Road) 24:32 [3] 5.61 km (4:22 / km) +78m 4:05 / km
shoes: Adidas Response Cushion 19

Pretty decent trot around the roads, feeling pretty good.

Sunday Oct 27, 2013 #

Running (Quick catch up) 4:00:00 [3] 40.0 km (6:00 / km) +900m 5:24 / km
shoes: Inov-8 x-talon 190

The weeks running i didn't catch up on.

Tuesday Oct 22, 2013 #

5 PM

Running (Dunton Short) 32:58 [4] 7.23 km (4:34 / km) +69m 4:21 / km
shoes: Inov-8 x-talon 190

Pretty decent session, ran the first 2km easy, then pushed on for 3km then easy in to home (roughly 2km again). felt good, and comfortable actually pushing which was nice, time is slightly deceptive.

Monday Oct 21, 2013 #

6 PM

Running (Recovery) 27:12 [2] 5.61 km (4:51 / km) +47m 4:39 / km
shoes: Adidas Response Cushion 19

Short road recovery before party this evening, oddly and annoyingly enough, feeling good running!

Sunday Oct 20, 2013 #

12 PM

Running (Warm up) 28:17 [1] 3.42 km (8:16 / km)
shoes: Inov-8 x-talon 212

Really good warm up before CSC final

Orienteering race (CSC Final) 35:57 [4] *** 5.21 km (6:54 / km) +143m 6:04 / km
spiked:9/15c shoes: Inov-8 x-talon 212

Compass Sport Cup Final
Light Green: 3.6km 110m
Oh my days, this race could not have gone any worse. I think I got complacent, thinking it was a light green. Started well, really working up the hill and ducking in to the tress to get 1, but then had no plan or clue what to do on 2. Easy control, down the path then in to the control, got the wrong path. I shouldn't be making any 180 degree errors, let alone on a light green and losing 6 minutes dicking about in the green stuff was just depressing. Rellocated about 500m away from the control at the road. Then should have taken the path to 3 but took another poor route, scrapping through the green and again on 4, basically at walking pace all the way to these two. By this point i was mentally defeated which just meant i couldn't get going at all, should have taken the path again in to 5 but didn't and lost more time. Good to 6, but stopped a touch too early. Easy contouring leg to 7. Found 8 ok, but was knackered, can't explain it, maybe my prep or the earlier errors, just made it so i couldn't be arsed. Back up hill a bit to 9, kicking myself already for having such a poor race but found the control well then up 10 again, found it well, out to the path for 11 then finish.
Only good thing today was winning the golden boot for fastest run. I don't understand, i've been running well recently and orienteering has also been picking up. Will analyse and bounce back from this.
Interland selection on saturday so putting this behind me and just focusing on that.

Saturday Oct 19, 2013 #

Note
(rest day)

Race tomorrow

Friday Oct 18, 2013 #

5 PM

Running (Dunton Short) 34:56 [2] 7.51 km (4:39 / km) +69m 4:27 / km
shoes: Inov-8 x-talon 212

Decent little trundle before CSC this weekend. Nothing special but still feeling good.

Thursday Oct 17, 2013 #

5 PM

Running (Warm up) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 212

Very easy jog to warm up before hills.

Running (Hill Reps) 22:30 [5] 1.15 km (19:34 / km) +537m 5:52 / km
shoes: Inov-8 x-talon 212

X-talon's arrived so i thought I'd break them in before compass sport cup at the weekend. Headed to jubilee for a tough 30 sets of hills up and down the old railway line. Felt pretty good and shoes felt cracking really, pretty chuffed with them and looking forward to racing in them at the weekend.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 212

Trundled the same route home.

Wednesday Oct 16, 2013 #

5 PM

Running (Long run) 1:22:59 [3] 17.63 km (4:42 / km) +211m 4:26 / km
shoes: Inov-8 x-talon 190

Great run out. Sort of run where i just did it, not pushing and not slacking, just got round no problem. Short Dunton run then in to the Ullesthorpe Loop then a route down Stenborough Lane and in to home. Great evening for it, running well at the minute.

Tuesday Oct 15, 2013 #

4 PM

Cross Training (Villages) 46:01 [3] 22.37 km (2:03 / km) +197m 1:58 / km

Lovely little cycle, great evening for it, hamstrings were a bit tight.

Monday Oct 14, 2013 #

5 PM

Running (Ullesthorpe run) 41:14 [3] 9.16 km (4:30 / km) +92m 4:17 / km
shoes: Inov-8 x-talon 190

Pretty fast ullesthorpe run, felt good despite the efforts at the weekend.

Sunday Oct 13, 2013 #

12 PM

Running (Warm up) 29:12 [2] 3.87 km (7:33 / km)
shoes: Inov-8 x-talon 190

Long, cold warm up as didn't quite gauge my timing right. Jogging and drills.

Orienteering (Interland Selection) 51:03 [5] *** 8.84 km (5:46 / km) +113m 5:26 / km
spiked:22/26c shoes: Inov-8 x-talon 190

First Interland Selection
7.2 26controls.
Not going to go in to too much detail. Bit of background. Very poor weather, wet and windy was always going to make for tough running but feel i got on with this well. Had a pretty good race in fairness, again was running well and have been really happy with how i have been running so far. 3/4 slips, 1-maybe 30 seconds, ran past 7 stupidly, lost a minute or maybe 1:30 then a slip on 19, not running far enough ~1min then again on 22 ~30 seconds. Won my 3 minutes over Hamish and was 45 seconds ahead of John Duckworth so pleased with position. Feel i could, with a completely clean run got down the 48 or so but clearly wasn't meant to be. However this has really helped with confidence and selection prospects. Happy with orienteering at present.
Quitting football as well, it's just not worth it.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 190

Very easy jogging.

Saturday Oct 12, 2013 #

2 PM

Running (Warm up) 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov-8 x-talon 190

Jogging and drills before the score.

Orienteering (British Schools Score) 46:45 [5] ** 9.66 km (4:50 / km) +84m 4:38 / km
spiked:26/30c shoes: Inov-8 x-talon 190

British Schools Score (30 controls 45minutes).
Not too much to say about this race, started ok, went right down the beach and then back up. Then stupidly decided to go for the far ones and then sweep up the others on the way towards the finish. Didn't do it right however, annoyingly, despite really putting in a shift. Anyway, as this didn't go to plan, finished 5th, with 250 points, should have gone for the easy route and got 280 then relied on my time, oh well, live and learn. Glad i had a fairly poor race today rather than tomorrow.
Intensity is basically from the running.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 190

Easy jogging after the race.

Friday Oct 11, 2013 #

Note
(rest day)

Resting ahead of BSSC and first Interland Selection.

Thursday Oct 10, 2013 #

6 PM

Running (Dunton Short) 35:50 [3] 7.52 km (4:46 / km) +69m 4:33 / km
shoes: Inov-8 x-talon 190

Just a very steady trundle on the short dunton run, still feeling good and pretty fresh in fairness.

Wednesday Oct 9, 2013 #

4 PM

Cross Training (School Match) 1:10:00 [3]
shoes: Nike CTR360

County cup match for school. Played cm for the first time in the U19's team. Won 6-0, scored the opener, good game.

Tuesday Oct 8, 2013 #

5 PM

Running (Long run) 1:02:35 [2] 13.2 km (4:44 / km) +142m 4:30 / km
shoes: Inov-8 x-talon 190

Lovely long run, but still can't get this route right. Headed to ullesthorhpe and then out of ashby, took another wrong turn and ended up at Leire mill, nightmare. But again, enjoyed it.

Monday Oct 7, 2013 #

6 PM

Running (Dunton Short) 31:12 [4] 7.52 km (4:09 / km) +69m 3:58 / km
shoes: Inov-8 x-talon 190

Varied run on the dunton loop. Fartlek the whole way, felt fantastic, really enjoyed myself.

Sunday Oct 6, 2013 #

Cross Training (Narborough Match) 1:30:00 [2]
shoes: Nike CTR360

Lost 7-0 pretty sure I'm quitting as don't have the time to commit and it's just nto fun with scorelines like this.

Saturday Oct 5, 2013 #

9 AM

Running (Warm up) 12:01 [2] 2.12 km (5:40 / km)
shoes: Inov-8 x-talon 190

Warm up pre-intervals.

Running (Huncote Harriers) 34:23 [5] 6.17 km (5:34 / km)
shoes: Inov-8 x-talon 190

First time i've ever been to a running club so was apprehensive. Got put in the fast group because of my 5k times, 2 sets of 5x600m cross country intervals, was a killer. Didn't stop my watch once, just let it run. Times were consistently 1:56-2:00 which i was really happy with as the 'course' was gruelling, but great fun and definitely going to try and get down here as often as i can.

Running (Warm down) 11:55 [1] 2.12 km (5:37 / km)
shoes: Inov-8 x-talon 190

Same route as warm up, felt exhausted.

Friday Oct 4, 2013 #

7 PM

Running (Dunton Short) 42:35 [1] 7.21 km (5:54 / km)
shoes: Walsh PB Elite

Honestly the worst i have ever felt running, just a struggle to shuffle along at this pace.

Thursday Oct 3, 2013 #

Note
(rest day)

Rest day as am knackered

Wednesday Oct 2, 2013 #

3 PM

Running (Cross Country) 45:00 [4] 8.0 km (5:38 / km) +100m 5:18 / km
shoes: Inov-8 x-talon 190

Guesses at times etc, ran school cross country training, did a fartlek/interval session, felt pretty good.

Tuesday Oct 1, 2013 #

5 PM

Running (Ullesthorpe) 52:45 [3] 11.21 km (4:42 / km) +119m 4:28 / km
shoes: Walsh PB Elite

Headed out for a pretty steady run, not pushing it just sticking at a comfortable pace. I've been trying to do this one route for about 3 weeks now but i keep going wrong and finding new routes and trails which is fun. So did the ullesthorpe standard route then up through ashby then somehow got to leire mill and home. Decent length and felt pretty good bar the blister on my heel.

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