Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+m				load
Running	26	18:30:37	138.27	(8:02)	222.52	(4:59)	2186				2757.4
Orienteering	4	1:41:01	12.35	(8:11)	19.87	(5:05)	300	85 /	102c	83%	433.5
Strength and conditioning	4	50:00									65.0
Cross Training	1	45:00	13.05	(3:27)	21.0	(2:09)	200				135.0
Total	32	21:46:38	163.66		263.39		2686	85 /	102c	83%	3390.9

1:30

0:00

» now

Sunday May 31, 2015 #

5 PM

Running (Easy) 38:49 [2] 8.19 km (4:44 / km) +89m 4:30 / km
shoes: Inov-8 x-talon 212

Pretty easy one out. Up to Ashby, down to the farm then normal Dunton loop. Felt tired by the end. Rest tomorrow.

Saturday May 30, 2015 #

9 AM

Running (Warm up/down) 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov-8 F-lite 230

20 before, 10 after.

Running race (Braunstone Park Run) 17:28 [4] 5.0 km (3:30 / km) +40m 3:22 / km
shoes: Inov-8 F-lite 230

Felt pretty rubbish beforehand, legs fine but midrift was all achy and tight, quite a few niggles in my sides etc. Started well regardless, going well until the hill where the last week or so caught up with me, tried to push on the downhill but wasn't really my day. Sides were hurting quite a lot. Eased off for the last k or so and got taken on the last 200 by 2 guys, bit annoying but didn't really care.
Still, not too bad without pushing, do need to toughen up mentally a bit and really push more.

9 PM

Strength and conditioning 5:00 [1]

Friday May 29, 2015 #

5 PM

Running 58:37 [3] 12.97 km (4:31 / km) +124m 4:19 / km
shoes: Walsh PB Elite

Steady out on the fields to Claybrooke, then over to Bittesby medievil village and wood, along the old railway back to Ullesthorpe, across the fields to Ashby and home on the road. Felt pretty good until 5k then chest felt a bit tight, went away on about 7k, then the last 2k felt like hard work. Lovely day, glasses were essential because of flies, feeling pretty good. Park run tomorrow.

Garmin died on 11k so went off the pace it was at when it died and the distance and climb from the other times I've ran this.

7 PM

Strength and conditioning 15:00 [2]

Thursday May 28, 2015 #

7 PM

Running (Croft Hill) 56:47 [4] 11.38 km (4:59 / km) +316m 4:23 / km
shoes: New Balance 1080v3

Pretty brutal hill session with Mark, Gaz and Nick. No specific like sets, just 2 full loops then one half then on main hill. Really good fun, nice evening and good chat. Began to die on the climbs at the end but that was expected with a couple of hard days. Full loop was down to the pond then duck boards, up the back of the escarpment then along the top to the viewpoint, then down through the woods to the bottom of the main hill before off the back and looping back down. Nice.
Pace was quicker but gave up stopping my watch when we had a break. Recovery at the start, hard up the hill, tempo top, race the woods, steady/tempo main climb then smash it to the start.

Wednesday May 27, 2015 #

7 PM

Running (Warm up) 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov-8 F-lite 230

Jogging around.

Orienteering (Sprint) 12:57 [3] ** 2.55 km (5:05 / km) +40m 4:43 / km
spiked:6/10c shoes: Inov-8 F-lite 230

Evington Park
Thought it'd actually be a park sprint so went in shorts and vest. Turns out it was crazy overgrown with everything but especially nettles. So had to run this in my trackies. Found 1 fine then realised on 2 the map was rubbish. Subsequent mistakes on 3,4,5,6,8,9 meant a crappy run, should have been around 10 I think but map sucked. Didn't bother getting going as a result.

Orienteering (Sprint) 13:21 [4] ** 2.81 km (4:45 / km) +40m 4:26 / km
spiked:9/11c shoes: Inov-8 F-lite 230

On to the final aim was to chase down Finn as he beat me on the first so I let him set off first. Managed to wangle going in my shorts which was a huge mistakes. Nailed it to 1 and 2 but lace came undone on 2, ignored it. Fine through to 3 where I caught Finn but the nettles meant my exit lost me like 20-30secs. Smashed 4 and 5, iffy to 6 but saw Finn. Forgot about 7 because 8 was on the same line so missed it out completely, yet another example of me racing not orienteering. Got the rest fine but had mispunched. Much better run and the map was still pretty funny but better. So story is that running is good at the minute by the looks of things, but need to get my head in gear. More bothered about exams though really.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 F-lite 230

Tuesday May 26, 2015 #

7 PM

Running (Warm up) 17:10 [1] 3.56 km (4:49 / km) +36m 4:35 / km
ahr:104 max:142 shoes: New Balance 1080v3

Down the road with the guys, felt a bit stiff but loosened off. Increased pace throughout.

Running (Grass Paarlauf) 39:12 [5] 6.65 km (5:54 / km) +58m 5:39 / km
ahr:116 max:158 shoes: New Balance 1080v3

HHAC session down at Thurlaston park. Set was 10mins (2.5mins) x 2, then 5mins (1min) x 2.
Pretty tough but found I was moving pretty well between 2:30's and 3:00's k's depending on if I was really pushing or not. Considering the tight cornering I was pleased. Did some drills in the breaks.
-First 10 mins were 160m reps with a 50m walk back to the start. Splits (seconds) were:
30.8, 30.2, 29.7, 29.5, 28.9, 29.1, 29.1, 29.0, 27.8. Recoveries were around 35 secs.

-Second 10 mins were 200m with 50m walk, basically the other side. Splits (S) were:
33.2, 33.5, 34.0, 33.9, 33.8, 33.9, 34.1, 32.9, 34.0, 33.6. Recoveries were 35 32ish.

-First 5 minute block was 160/170m with 50m walk. Splits (S) were:
26.6, 28.7, 29.4, 28.7. Recoveries were about 37/8, shorter because I think Mark was tiring a bit.

-Second 5 were 190m with 50m walk. Splits (S) were:
32.2, 34.2, 35.7, 35.5, 35.3. Recoveries were around 31.

Decent session, the pace made the odd little bumps around the park noticeable for climb and all added up. Knees were tender on the sharp corners thanks to the cones. Good though, moving well, definite improvements. Not sure what my HR was doing, maybe they were too short to really hit the high notes.

Running (Warm down) 14:04 [3] 3.3 km (4:16 / km) +20m 4:08 / km
ahr:81 max:106 shoes: New Balance 1080v3

Began easy, then Nick and Mark made it a race because they were bored. Nice though, good way to round it off.

Monday May 25, 2015 #

4 PM

Running (Long easy) 1:08:51 [2] 14.68 km (4:41 / km) +122m 4:30 / km
(injured) shoes: Inov-8 F-lite 230

Going fine, scout camp, Frolesworth, lap of Fosse Meadows, then headed out to Claybrooke. Went over on my ankle again in some crappy field and after a couple of minutes recovery and profanities carried on but cut it short. Back to the scout camp and through the fields to home. Annoyed but feeling pretty good, ankle not as bad as it could have been, might cycle tomorrow.

Sunday May 24, 2015 #

4 PM

Running (Easy) 41:02 [1] 7.3 km (5:37 / km) +62m 5:24 / km
shoes: Inov-8 F-lite 230

Hungover, this was hard.

Saturday May 23, 2015 #

9 AM

Running (Warm up/down) 30:00 [1] 3.0 km (10:00 / km) +50m 9:14 / km
shoes: Inov-8 Road x-233

Jogging around before and after the park run, split 20/10. Some drills and strides.

Running (Braunstone Park Run) 17:13 [4] 5.0 km (3:27 / km) +40m 3:19 / km
shoes: Inov-8 Road x-233

Sat in 3rd for the first half of the first lap then moved on to the shoulder of second for a lap. Couldn't get my legs going on the hill and dropped off then just cruised the last lap for a comfortable 3rd. Can't seem to hit top gear at the minute probably because of exams but this was a nice leg stretcher. 16:30 or less is achievable me thinks.

Friday May 22, 2015 #

Note

Broke up from school but went to the park with the guys for a couple of hours.

Thursday May 21, 2015 #

7 PM

Running 47:07 [3] 9.64 km (4:53 / km) +200m 4:26 / km
shoes: Inov-8 x-talon 190 Orange

Got to the hill on time but didn't have my phone so the other guys were late without my knowing. Set off and did 5.5 on my own, then on my way back saw the other guys so did a loop with Mark and Nick but then dipped out when they did 2 more because of earlier efforts. Didn't fancy another 5-6k, stressing because I thought I'd speeded by accident past a camera but turns out there never was one.

Wednesday May 20, 2015 #

Running 1:00:01 [3] 12.91 km (4:39 / km) +140m 4:25 / km
shoes: Inov-8 x-talon 212

Trundle but rough at the end.

Tuesday May 19, 2015 #

6 PM

Running 34:12 [3] 7.29 km (4:41 / km) +69m 4:29 / km
shoes: Inov-8 F-lite 230

Break

Monday May 18, 2015 #

Note

revision

Sunday May 17, 2015 #

6 PM

Running (Easy) 33:41 [2] 7.25 km (4:39 / km) +69m 4:26 / km
shoes: Walsh PB Elite

Trundle, getting stressed.

Saturday May 16, 2015 #

6 PM

Running (Easy) 32:18 [2] 6.98 km (4:38 / km) +50m 4:28 / km
shoes: Walsh PB Elite

Trundle out.

Friday May 15, 2015 #

Note

Revision has to take precedence

7 PM

Running (Road) 21:05 [4] 5.38 km (3:55 / km) +33m 3:48 / km
shoes: New Balance 1080v3

Got out for a quick one.

Thursday May 14, 2015 #

7 PM

Running 45:01 [2] 9.91 km (4:33 / km) +100m 4:19 / km
shoes: Walsh PB Elite

Another pretty easy revision break, nice route and feeling good.

Wednesday May 13, 2015 #

6 PM

Running (Steady) 54:43 [3] 12.85 km (4:15 / km) +134m 4:03 / km
shoes: Walsh PB Elite

Medievil Village
Another chilled run, very hot though. Revision break which is stepping up now so training should be shorter from now on. Maintenance rather than anything else.

Tuesday May 12, 2015 #

Note
(rest day)

Monday May 11, 2015 #

8 PM

Running (Recovery) 35:20 [3] 8.04 km (4:24 / km) +80m 4:11 / km
shoes: Walsh PB Elite

Really quite chilled out. Lovely evening for it, way too many flies, felt pretty good.

Sunday May 10, 2015 #

12 PM

Running (Warm up) 14:47 [1] 2.13 km (6:56 / km) +60m 6:05 / km
shoes: Inov-8 x-talon 190 Orange

A bit with Andrew and Jack then solo drills and strides.

Orienteering (British Middle Champs) 42:23 [5] **** 6.92 km (6:07 / km) +155m 5:30 / km
spiked:25/30c shoes: Inov-8 x-talon 190 Orange

British Middle M18E 3rd

Nice area and with yesterday I was a little more confident with my orienteering. A lot more focused on what I was doing rather than other people and just did it, almost. Good first few, caught Jack at 3 but stayed switched on. Messed up 6 with Jack, Meg and Sarah, all too far right. Back on track through 7 and 8. Big cock up on 9 (2 and a bit mins). Scrappy on 10, then settled through to the crossing. Began pushing after this because barring 9 I knew it was going to be a decent enough run, still with Jack now which helped pushing. Couple of hesitations until hitting 22 before 21 (very short controls), further slip up on 23 (30 secs). Another couple of cock ups, 25 circle was weak (20/30secs). Same again on 26, could have pulled ahead of Jack but mistake let him catch me. Then race to the finish. Cosidering the area, a decent run, moving quite well just contact was a little weak in places, especially on entry. Mayb 4-5 mins mistakes but Ali smashed it. Nice area.

Saturday May 9, 2015 #

7 AM

Running (Shake out ) 8:00 [1] 1.5 km (5:20 / km) +10m 5:10 / km
shoes: New Balance 1080v3

Quite tired and heavy

11 AM

Running (Warm up/down) 50:00 [1] 6.5 km (7:42 / km)
shoes: Inov-8 F-lite 230

Jogging about all day, might have been a bit longer or shorter but went average.

Orienteering (British Sprint Heat) 17:08 [4] **** 4.09 km (4:11 / km) +30m 4:02 / km
spiked:25/28c shoes: Inov-8 F-lite 230

1B heat
Not the worst run, quite a few poor routes and the technicality meant full speed wasn't an option for how I'm orienteering at the minute. Quite steady but fairly pleased.

3 PM

Orienteering (British Sprint B Final) 15:12 [4] **** 3.5 km (4:21 / km) +35m 4:08 / km
spiked:20/23c (injured) shoes: Inov-8 F-lite 230

B Final

Leg speed wasn't with it to make the A but happy with the B. Started quite well, slip on 4 then moved well through 5/6, smashed my toe on 7 and was in agony after going flying. Turned out I'd snapped my toe nail, carried on. Until 21 I was steady but by no means spectacular, could never really push my full pace, still being a little cautious. Crapped up spectator because of the fence then just looping around that building to the end. Finished 5th. Nothing spectacular but my confidence needed this so badly. Aside from 4/5 poor routes this was a much better performance.

Friday May 8, 2015 #

6 PM

Running (Easy ) 27:15 [2] 6.0 km (4:33 / km) +50m 4:22 / km
shoes: New Balance 1080v3

Easy on the roads, feeling a bit better

Thursday May 7, 2015 #

6 PM

Running (Warm up) 10:00 [1] 2.0 km (5:00 / km)
shoes: New Balance 1080v3

Jog down

Running (Intervals) 10:00 [4] 2.0 km (5:00 / km)
shoes: New Balance 1080v3

Crap session so had to bail, would be 8x400 but stopped at 4. Legs were rubbish, feel so run down with revision, easier before the weekend.

Running (Home) 20:00 [1] 4.0 km (5:00 / km)
shoes: New Balance 1080v3

Extended home to get a couple more k in.

7 PM

Strength and conditioning (Stretch) 10:00 [1]

Wednesday May 6, 2015 #

6 PM

Strength and conditioning 20:00 [1]
(rest day)

Tuesday May 5, 2015 #

7 PM

Running (HHAC Road) 1:00:49 [3] 12.05 km (5:03 / km) +112m 4:49 / km
shoes: New Balance 1080v3

Crappy weather, ridiculous wind and rain made it almost impossible. Included warm up and down. Session was 10x2 min on 2 off. Plan was just to see how I felt, chatting to Mark and we both felt a bit rough, so we set off hard on the first 5, then wound it down. I went a lot further, to the point where it went on,t to tempo and no further because I was feeling dreadful, cold, didn't drink enough etc and with the weekend in kind I didn't want to do any damage. Moving ok though throughout despite, stomach was complaining by the last.

Monday May 4, 2015 #

6 PM

Running (Steady) 40:51 [3] 9.76 km (4:11 / km) +71m 4:02 / km
shoes: New Balance 1080v3

Shuffling around, felt pretty bad but got it done. Moving ok but calves felt bad and head wasn't with it. Got revision on my mind.

Sunday May 3, 2015 #

11 AM

Running (Warm up) 25:00 [1] 3.0 km (8:20 / km)
shoes: Mizuno Wave Musha 4

Lot's of jogging around cheering on the teams then a more specific steady trot, drills and strides.

Running (Livingston Relays) 16:14 [5] 4.8 km (3:23 / km) +51m 3:13 / km
shoes: Mizuno Wave Musha 4

Livingston Relays Huncote Harriers-1st Team Leg D 4x3miles

Last leg for the first team so pressure was on. Steady runs from the other guys set me off in around 10th, way off the leaders with a few ahead. Shot off a bit too quick, cruising down the slight hill in the park before getting to memorial gates and heading out along the road. Sat in to the headwind and tried to push which was ok but it got really humid because the sun came out and was baking the wet pavement from earlier. Got to the slight hill and maintained a nice pace. Carried on up the rise to the far gates then in and around the duck pond. Steady along the football pitches the really tough climb up to the big house, pace dropped naturally then really dug in out of the gates, quick loop on the road and back in to the finish.

Solid run, wind made it tough in places but didn't really affect it overall. Felt a little weak in my core on the hills which was annoying but stayed pushing throughout. I do feel that if I was running with people it would have helped but I really enjoyed it. Fastest Harrier by 1:15~ and brought us up to 8th.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Wave Musha 4

Real easy jog.

Saturday May 2, 2015 #

5 PM

Cross Training (Road Bike) 45:00 [3] 21.0 km (2:09 / km) +200m 2:03 / km

Spinning the legs out before tomorrow. Legs felt ok, but watched was out of laps on about half an hour so went on pace.

« Earlier | Later »