Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m				load
Running	32	23:13:49	170.35	(8:11)	274.15	(5:05)	2378				3767.1
Strength and conditioning	9	5:05:00	0.31		0.5						760.0
Orienteering	5	3:29:23	19.21	(10:54)	30.91	(6:46)	800	81 /	94c	86%	643.6
Total	35	31:48:12	189.87		305.56		3178	81 /	94c	86%	5170.6

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Saturday Jan 31, 2015 #

11 AM

Running (Warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: New balance 220 XC

jogging, some with Finn, some with Tom and some on my own, drills included, estimate but decent length to make sure I was moving ok.

Running race (County Schools XC Champs) 26:37 [5] 6.52 km (4:05 / km) +62m 3:54 / km
shoes: New balance 220 XC

County Schools Champs at Ratcliffe College.
Bit apprehensive before the race and was chatting to Finn saying how we were both a bit apathetic towards this one. Flat boring long, relative to other courses. No where to really plan attacks. Then again, because I'm not really a cross country runner, I always feel I don't have much pressure on me when it comes to these races. Started off too fast for my liking as schools races always do, but you have to go with it or else you get dropped. Then settled in to the chasing pack before realising that I was just comfortable so pushed on because it's my last schools race I thought why not. Began hunting down Ollie, James and some other lad but they remained just out of reach throughout. I was pushing consistently hard throughout but also felt strong which was a nice feeling. First lap passed without incident, and managed to drop the pack on the Turnip field which was awful ankle deep sticky mud uphill so very tough going. Stuck at it just chipping away distance on the second lap, gaining time on James who was dropping a little off the other two. On to the last little loop and it was much the same, finished 3rd senior which came as a shock because apparently this means English Schools, so that and a medal is a nice bonus.

Nice race and way to end off my cross country at college. Seem to be enjoying running a lot more than orienteering at the minute and I think if I really pushed on with running I can post some decent times, something I've never really thought of. Not that I'm going to, just a thought. Porobably head out again later.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 f-lite 195 (BR)

Jog with Tom, cheesing.

5 PM

Running (Easy) 44:47 [2] 9.28 km (4:50 / km) +88m 4:36 / km
shoes: Inov-8 x-talon 212

Easy cruising around the short dunton route then a bit of looping in the village. Legs felt good but headtorch faded drastically from about 3km so glad that I knew the route. Nice enough evening for it.

Friday Jan 30, 2015 #

7 PM

Running (Easy ) 34:12 [2] 7.12 km (4:48 / km) +69m 4:35 / km
shoes: Inov-8 x-talon 212

Late one after getring in from sheff uni open day (looking promising) so kept it short.

Strength and conditioning 30:00 [1]

Thursday Jan 29, 2015 #

6 PM

Running (Warm up) 15:07 [1] 3.01 km (5:01 / km)
shoes: Inov-8 Road x-233

Easy on the treadmill, feeling alright

Running (Treadmill Intervals) 35:14 [5] 6.11 km (5:46 / km)
shoes: Inov-8 Road x-233

In the gym, decided on a shorter session to fit with this new phae of training. 12x300m with 200m wog afterwards as recovery. By much to say really, working hard but feeling good, quite sweaty. Also reassessed my view of WWE, good viewing.

Running (Warm down) 12:30 [1] 2.5 km (5:00 / km)
shoes: Inov-8 Road x-233

Dead easy jog.

Strength and conditioning 30:00 [3]

A lot of free stuff, squats coming along nicely, core seems to be improving too.

Wednesday Jan 28, 2015 #

10 AM

Running (Easy) 40:38 [2] 8.66 km (4:42 / km) +39m 4:35 / km
shoes: Inov-8 x-talon 190 (2)

Quick loop around the reverse Magna route then an intensely boring trudge home along the road. Bored throughout but got it done, Beacon tonight.

7 PM

Running (Warm up) 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Supra V2

Jogging and drills, waiting for Harriet to go.

Orienteering (LEI Winter League) 43:36 [3] *** 6.76 km (6:27 / km) +125m 5:54 / km
spiked:20/22c

Started out ok, flowing nicely through the first woodland bits and the open hillside, catching Matt by a minute or two, he was a little faster running but I wasn't pushing it so didn't really matter. Let myself down a lot in the second bit of woodland, two five minute mistakes consecutively on 17 and 18 meant I lost the win which I otherwise should have had by a minute or two. After that scrappy through the last section and home. Pretty hesitant sketchy run and let down a bit by my crappy headtorch, however for the majority my routes and flow was relatively good, just need to crack my concentration now because it's letting me a down a bit on one or two controls each course. Not too bad but work to be done, but now it's technical rather than physical I feel.

8 PM

Running (Keeping warm) 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov-8 x-talon 190 (2)

Orienteering (Collecting) 20:34 [2] *** 2.06 km (9:59 / km) +49m 8:55 / km
spiked:7/7c shoes: VJ Supra V2

Collected in some controls on the hill for Hannah, better orienteering than earlier but obviously no pressure.

Tuesday Jan 27, 2015 #

5 PM

Running (Easy) 40:24 [2] 8.01 km (5:03 / km) +74m 4:49 / km
shoes: Inov-8 x-talon 212

Easy cruise before intervals tonight, legs a bit tired but I think mainly because I was hungry.

7 PM

Running (Warm up) 16:16 [2] 3.16 km (5:09 / km) +5m 5:06 / km
shoes: New Balance 1080v3

Easy jogging down to grove triangle, a little tight.

Running (HHAC Intervals) 32:04 [5] 7.12 km (4:30 / km) +10m 4:28 / km
shoes: New Balance 1080v3

Intervals with the club down at Grove Park. 6 x 1.02 km laps with 200m walk/jog recovery. Felt good throughout, maintaining a comfortable pace but working hard throughout. Stayed ahead on each lap, smashed Mark today which felt really good. Splits:
3:16, :18, :22, :22, :23, :18

Decent paces and happy to have moved quicker on the last one. Enjoyed this one.

Running (Warm down) 21:23 [1] 3.38 km (6:20 / km) +27m 6:05 / km
shoes: New Balance 1080v3

Shuffling back then drills once I got to the leisure centre.

Monday Jan 26, 2015 #

5 PM

Running (Road) 49:32 [3] 10.91 km (4:32 / km) +78m 4:23 / km
shoes: New Balance 1080v3

Along the roads from home down to Broughton then along to Cosby before winding down through Littlethorpe, Narborough and Enderby to the gym. Moving surprisingly well, not a fan of road running at this time because of traffic though. Legs feeling good.

6 PM

Running (Treadmill) 11:03 [1] 1.51 km (7:19 / km)
shoes: Inov-8 Road x-233

Bit of faffinf to begin with before managing to sort the settings out on the treadmill, then a cruise.

Running (Treadmill Intervals) 18:46 [5] 3.5 km (5:22 / km)
shoes: Inov-8 Road x-233

Short and sweet session. 5x500m (200m). Each rep was at 3:00 min/km then walked the recovery at a decent pace. Still felt good.

Running (Treadmill) 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov-8 Road x-233

Really easy jog, just keeping the legs turning over.

Strength and conditioning (General) 30:00 [2]

20 minutes of free circuit, 2 repeats. Then 5 minutes roll and 5 minutes stretch. Squat technique has definitely improved along with trunk strength.

Sunday Jan 25, 2015 #

Running (Road Fartlek) 51:18 [3] 11.97 km (4:17 / km) +109m 4:06 / km
shoes: New Balance 1080v3

Out on the roads, foot much better today but a real struggle to get going. Mixed my run up a bit speed wise but just had to plow on today, didn't feel fab.

Easier week this last week before a shift in training starting next week.

Saturday Jan 24, 2015 #

Strength and conditioning (General) 45:00 [3]

3x15 minute sets through the day to make up for intervals.

9 AM

Running (Warm up) 15:29 [1] 2.05 km (7:33 / km) +7m 7:26 / km
shoes: Inov-8 x-talon 190 (2)

Lap around the park then drills.

Running (Intervals) 15:00 [4] 3.0 km (5:00 / km)
(injured) shoes: Inov-8 x-talon 190 (2)

Went down to Jubilee for the normal session with Harriers, but I forgot it was Midlands XC meaning that Phil wasn't there to run it. As a result, no one else turned up so decided I'd make the most of it and run it myself (10x600m[1min]), but after the first 2 I knew it wasn't going to happen. Since I did my knee in the summer, every now and again I get this really sharp pain in the muscles at the top of my foot/bottom of my leg. I think it might be how I'm striking but it's a bit of an issue. Don't really feel like there's any particular trigger other than my running style so might need to adapt it. Anyway, got halfway through the 3rd rep and sacked it in, just wasn't working. Then did a quick 5x200m to make sure I did something, which seemed better when I was in a straight line. Time and distance are approximate because I couldn't really work out when I was actually running on my Garmin.

Running (Warm down) 10:29 [1] 1.65 km (6:21 / km) +7m 6:13 / km
shoes: Inov-8 x-talon 190 (2)

Once round the park.

Friday Jan 23, 2015 #

7 PM

Running (Dunton Steady) 45:32 [3] 10.07 km (4:31 / km) +138m 4:14 / km
shoes: Inov-8 x-talon 212

Steady one out on the fields. Not much to say, just got on with it, nice enough but bloody horrible running on the fields.

Strength and conditioning 10:00 [3]

Drills when I got back+plus some sprints

Strength and conditioning 10:00 [1]

After plyo work

Thursday Jan 22, 2015 #

Note
(rest day)

Generally an easier week anyway, but history deadline tomorrow so finishing that off so no time to train. 2 sessions at the weekend to make up and potentially gym or steady run tomorrow.

Wednesday Jan 21, 2015 #

1 PM

Running (Easy) 1:01:08 [2] 12.34 km (4:57 / km) +121m 4:43 / km
shoes: Inov-8 x-talon 190 (2)

Tuesday Jan 20, 2015 #

7 PM

Running (Warm up) 10:59 [2] 2.3 km (4:47 / km) +4m 4:44 / km
shoes: New Balance 1080v3

Jog down to the bottom of the hill, past the school and fox hunter.

Running (Hill Intervals) 44:54 [4] 9.71 km (4:37 / km) +112m 4:22 / km
shoes: New Balance 1080v3

8 continuous reps of about 0.6-0.64km with the jog down as recovery. Still feeling a little bit battered from last week, so decided not to bomb off with Mark and just tugged in after him maybe 5-10m. Felt alright going up, but was lacking that last gear apart from on the final rep. Splits:
2:16, 22, 19, 18, 19, 21, 21, 06
Smashed the last rep to really go for it. Cold and sleeting throughout but good chat with mark on recoveries.

Running (Warm down) 11:07 [2] 2.29 km (4:51 / km) +21m 4:38 / km
shoes: New Balance 1080v3

Back to the leisure centre with Mark, feeling ok, one or two niggles from my shin.

Monday Jan 19, 2015 #

Note

Took Paul's advice and listened to my body, no running today, shin really quite sore.

C • You know what it is? 7

8 PM

Strength and conditioning 15:00 [2]

Quick evening session, not too much, feeling a bit lazy but not a bad thing with it being a rest day.

Sunday Jan 18, 2015 #

11 AM

Running (Warm up) 11:40 [2] 1.67 km (6:59 / km) +83m 5:36 / km
shoes: VJ Supra V2

Jog up to the start, quite hilly, feeling pretty tired and shin still niggling. Then drills at the start.

Orienteering race (DVO Crich Chase) 1:10:56 [3] *** 8.67 km (8:11 / km) +407m 6:38 / km
spiked:22/28c shoes: VJ Supra V2

Started out feeling pretty tired with a few niggles from the last week or so. Still, flowed well through 1 and 2. Cocked up 3, heading too far right then having to circle back, annoying and sapping in the brambles. Fine up to 4, but brambles changed my route slightly meaning I came in off the top rather than along. Low to 5, hitting the path and along but missing the stream and so hit 6 on the re entrant, losing more time having to run back along the path. Headed up to 7 but by this point I knew I wasn't enjoying it, and I was orienteering even worse, so got dragged off my non existent bearing too far left and so lost time. Sorted my head a little for the next lot, going nicely orienteering wise through 8-14, but pace was pretty bad, especially on the hills. Crickmore caught me up at 12 then dropped me at 15 but navigation was still good, same along the path to 16. Pretty dead by now up to 17 but again navigation was fine. Nick caught me up on the way to 18, then I managed to stick just ahead of him through the next lot until about 22. He then nicked ahead after I started straight to 23 but turned back to the path. He was having bit of trouble on the way so got back ahead then up to 23. Crapped up the circle so lost some time there. Cruised down the path to 24, then missed 25 hitting the thicket because by this point I wasn't really paying attention. Tailed Nick through 26 and 7,then up the hill to 28 and finish.
Analysis:
A very poor race today. To me the obvious issue was map reading, I just didn't do it. Need to get back in the swing of orienteering, I'm glad I've got a decent base down running wise, but I need to start doing some real technical training now to make sure my physical form can be transferred to the forest. I was also distracted by the other guys running which has always been an issue but I need to address it as soon as possible. I was tired from the last week, with some tougher training sessions than previous ones. Total time loss I've estimated to be around 14.5 minutes, which is ridiculous, I shouldn't lose that much time, plus whatever other time I lost from pace. I'll start again next weekend.

12 PM

Running (Warm down) 8:18 [1] 1.32 km (6:17 / km)
shoes: VJ Supra V2

jog from the finish.

Saturday Jan 17, 2015 #

12 PM

Running (Warm up) 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
shoes: Inov-8 f-lite 195 (BR)

Jogging, some solo some with the guys, shin quite painful.

Running race (County Schoos XC) 17:22 [5] 4.36 km (3:59 / km) +94m 3:36 / km
shoes: New balance 220 XC

Last schools league race. Wasn't massively keen on running, just because the school races seem a bit boring, but I actually enjoy this one. Started well, but it was tough going on the tussocks. Hit the gate and along the hill, decided to try some tips I picked up from some fell running reading I've been doing recently. Let myself really go down the hill, picking people off with ease. 5th going along the slope of the hill before hitting the small hill and through the gate. Down again and up the big hill on the far side, picked off a couple more down to the gate again for the second route. In a pack with Ollie and another guy but my legs seemed to fade a little on the way back up to the assembly field. Felt flat on the way round, realising that I thought it was a pointless loop so couldn't really go for it. Ollie and the other guy just pulled away and I knew that I couldn't go with them on the flats. Tactic changed then so I caught up with them on the downhills/ascents. I think if the flats were shorter I could have stuck with them but just didn't quite have the leg speed at this time in the year (would be interesting to race these guys in the summer), so sat in 5th for the rest of the course. Finished 5th and 2nd senior so pleased with my performance as most of the major players were there. Felt good on hills so Croft seems to be helping. Nice way to end my school league's cross country running.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 f-lite 195 (BR)

Easy with Ollie and Tom.

Friday Jan 16, 2015 #

Note

5 a side so not exactly a rest, but no specific training today

5 PM

Strength and conditioning (Runnning drills) 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov-8 f-lite 195 (BR)

Along the road outside, oddly poorly co-ordinated relative to when I run normally.

Strength and conditioning 10:00 [2]

Really quick core session before football. Forgot that I did it when I got in from 5-a-side.

Thursday Jan 15, 2015 #

2 PM

Running (Warm up) 15:26 [2] 3.36 km (4:36 / km) +40m 4:20 / km
shoes: Inov-8 f-lite 195 (BR)

Couple of loops around the village, feeling ok compared to yesterday.

Running (Intervals) 30:02 [5] 6.09 km (4:56 / km) +137m 4:26 / km
shoes: Inov-8 f-lite 195 (BR)

Didn't really want to drive to croft and I did hills on saturday. This session did include hills, but it was an up along down fashion. 5x1.2km (2~minutes rest), up from back lane to the church, then along from the church to the close, then back down back lane. Felt ok for the first 3, but then almost sacked it in before the end. Times:
4.03, 3.56, 4.05, 4.00, 4.01
Not too much variation which was nice, but it was a struggle. Wind and rain were a bit of an issue, but made me push a little harder which was nice. Good session.

Running (Warm down) 10:39 [1] 2.07 km (5:09 / km) +20m 4:54 / km
shoes: Inov-8 f-lite 195 (BR)

A bit more around the village.

Wednesday Jan 14, 2015 #

10 AM

Running (Long easy) 1:12:07 [2] 14.34 km (5:02 / km) +134m 4:48 / km
shoes: Inov-8 x-talon 212

Didn't enjoy it today. Started out feeling tight and a bit rubbish, for some reason very tired. Blinded by glaring sunlight throughout, with a strong headwind for the first half. Just not a very fun run, didn't eat enough before so empty by the end. Got it done though so that's good.

Tuesday Jan 13, 2015 #

7 PM

Running (Warm up) 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Supra V2

Jog and drills

Orienteering (LEI Winter League) 35:59 [4] ** 7.14 km (5:02 / km) +40m 4:54 / km
spiked:15/17c shoes: VJ Supra V2

LEI night event at Fosse Meadows, as it wasn't that technical I thought it'd be good race practice to try some faster orienteering. Very wet and muddy but felt pretty focused throughout, 2 slips in the green, but only in circles, so not too much time lost, maybe overall 2 minutes or so. Also only realised when i got back that my headtorch hadn't actually charged so I ran the last half of the course in almost half darkness, which was a bit of a challenge. Not too difficult but orienteered well, pretty convincing 6 minute win over Euan.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Supra V2

Same as WU, still feeling good.

Monday Jan 12, 2015 #

5 PM

Running (Dunton ) 31:08 [3] 7.29 km (4:16 / km) +69m 4:05 / km
shoes: Inov-8 x-talon 190 (2)

Stared out comfortably along the road but felt so much better when I got off it. Didn't look at my watch at all and felt I was moving well, very wet and muddy. Only a short one today, keeping it shorter for 'active recovery', slightly faster than I expected.

Sunday Jan 11, 2015 #

11 AM

Running (Warm up/down) 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov-8 x-talon 190 (2)

Jogging drills and trying to find the car.

Orienteering (Hartshill Hayes) 38:18 [3] *** 6.28 km (6:06 / km) +179m 5:20 / km
spiked:17/20c shoes: Inov-8 x-talon 190 (2)

OD middle event at Hartshill. Started pretty tired after being out for birthday celebrations last night. Not too bad to one, but a bit scrappy. Good to 2, but then just had one of those controls on 3 where i couldn't find it for the life of me. Flowed nicely through the next 3, then a small slip on both 7 and 9 causing time loss pretty much in the circle. 90 degree error to 10, fairly simple leg but just shut off for a while. Very disappointing. Flowed nicely through the rest of the course with just 2 small slips on 13 and 15. Average overall, but too much time lost from not concentrating. Matt and Will were down at about 33 and with time loss I think I would have been up there. Bit of a case of back to the drawing board, hopefully I'll be better come tuesday night.

Saturday Jan 10, 2015 #

3 PM

Running (Croft Hill) 49:56 [4] 8.52 km (5:52 / km) +420m 4:42 / km
ahr:146 max:195 shoes: Inov-8 x-talon 190 (2)

Headed over to croft for some hill work. Essentially 14 ascents of roughly 30m, felt really good looping along the hill and embankment. Top of some of the climbs my legs were pretty dead, but overall not a bad run. Not as long as I would have liked and wanted a bit more distance, but also sticking to my plan so I guess that's best.

Friday Jan 9, 2015 #

Note

Birthday commitments, out with the family so little time to train. Also a bit of a break from revision after today's mock.

Thursday Jan 8, 2015 #

Note
(rest day)

Forced rest day because of mock tomorrow.

Wednesday Jan 7, 2015 #

2 PM

Running (Easy) 1:02:56 [3] 12.59 km (5:00 / km) +104m 4:48 / km
shoes: Inov-8 x-talon 212

Plan was for a steady hour, couldn't get out for the length of time I wanted because of revision. Found this really tough going, not only because I was left a bit tired after the last couple of days, but conditions again were awful with thick cloggy mud everywhere that was impossible to move through. No stops, but down to the scout camp, then up to frolesworth, on to fosse meadows, loop round, back to frolesworth and home on the road. Just a case of getting it done really.

Tuesday Jan 6, 2015 #

7 PM

Running (Warm up) 16:44 [2] 3.25 km (5:09 / km) +18m 5:01 / km
ahr:145 max:164 shoes: New Balance 1080v3

Easy jogging down to Littlethorpe

Running (Paarlauf Intervals) 31:37 [5] 6.78 km (4:40 / km) +24m 4:35 / km
shoes: New Balance 1080v3

Essentially 12x 360-70m reps around one of the closes, broken in to 2 sixes with an extended recovery in the middle. Paired with Mark and found I was moving well today, but he seemed to be slow to get going because of 2 races this weekend. Splits:
62, 65, 63, 65, 65, 63, 62, 64, 65, 65, 65, 62
Nice consistent times today, moving well.

Running (Warm down) 19:10 [2] 3.43 km (5:35 / km) +34m 5:19 / km
shoes: New Balance 1080v3

Dead easy jogging

Monday Jan 5, 2015 #

10 AM

Strength and conditioning 50:00 [3]
shoes: Inov-8 Road x-233

Quite tired but better when I got going.
2k rowing warm up, 2x machine circuits. Then squat variations and free wok on the mat. Felt ok after rowing.

Running (Treadmill Progression) 20:37 [4] 5.02 km (4:06 / km)
shoes: Inov-8 Road x-233

5k progression run, increasing pace every k. Started at 5:00, then 4:34 then 4:13, then 3:50 finally ending on 3:25. Time varied slightly with getting the treadmill to the right speed.

Sunday Jan 4, 2015 #

9 AM

Strength and conditioning 1:05:00 [3]
shoes: Inov-8 Road x-233

In the gym early, feeling pretty good in truth. 2km row then machine circuits, followed by mat work, tonnes of squats (more or less what I was focusing on with free work). Then more free weights and rolling and stretching, good session.

Running (Treadmill) 30:00 [2] 6.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Lazy mileage on the treadmill, good despite yesterday's efforts. Out later I think.

4 PM

Running (Easy) 42:43 [2] 8.44 km (5:04 / km) +83m 4:49 / km
ahr:154 max:173 shoes: Inov-8 x-talon 212

Nice run out, just cruising round the fields and meadow around Dunton and Broughton. Very thick, low, freezing fog which was actually really fun to run in. Nice run.

Saturday Jan 3, 2015 #

2 PM

Running (Warm up) 30:00 [2] 3.5 km (8:34 / km)
shoes: New balance 220 XC

Easy jogging before cross country, then sprints and drills.

Running race (County cross country) 42:59 [5] 10.11 km (4:15 / km) +48m 4:09 / km

Just don't know what happened today. Well I do but it's just a bit crap. Bloody awful weather to start, I'm not a fine weather runner at all so wasn't too phased, it was more the fact that the longest spikes I own are 12's I think, or maybe 9's and so I was slipping constantly. Had a good first lap, first in our club to this point. But then after that I just got consistently worse and was dropping places like flies, I would imagine because of all the sapped energy from slipping about. From there it was just a case of finishing, 4th harrier in the end, a very disappointing race in appalling conditions. Being last race meant that every field was simply a quagmire and in the spikes I had I didn't have a hope in hell. Alongside this, it was so boring! 3 laps of the edges of farmers fields, no climb really at all, so just a boring flat lapping course. Didn't enjoy it today at all, which is a shame because it was county champs but I guess you just get these days.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)

Thursday Jan 1, 2015 #

3 PM

Running (Easy) 39:56 [2] 7.34 km (5:26 / km) +69m 5:12 / km
shoes: Inov-8 f-lite 195 (BR)

Dead easy running with dad, a bit bleary and feeling a bit naff after last night but wanted to get out and thought this would be a nice pace. Not much else to say, just cruising round felt good once we started but a little slow to get going.

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