Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m	load
Strength and conditioning	15	11:10:00						1675.0
Running	19	9:53:20	72.86	(8:09)	117.26	(5:04)	1805	1102.9
Cross Training	6	5:50:06						985.3
Orienteering	3	1:55:54	11.9	(9:44)	19.15	(6:03)	534	342.2
Total	30	28:49:20	84.76		136.41		2339	4105.4

2:19

0:00

» now

Tuesday May 31, 2016 #

Note
(injured)

Had another day off as it isn't fixed, feels bad and lazy but it's too close for comfort now.

Monday May 30, 2016 #

Note
(rest day)

Achilles/ heel is niggly and sore, feels like something is flapping and tearing on the inside of my heel. Precautionary day off, jog again tomorrow. Knee seems to have fully shut up

Sunday May 29, 2016 #

6 PM

Running 24:28 [2] 5.28 km (4:38 / km) +43m 4:27 / km
shoes: New Balance m1080 v5 (green)

Easy trundle at home. Knee generally shut up, grumbled a little. Achilles/heel was hurting a lot though, iced etc after, I'll see.

Saturday May 28, 2016 #

4 PM

Strength and conditioning 50:00 [3]

Gym with cousin, pain.

Friday May 27, 2016 #

Note
(rest day)

Did a load of work and cycled to and from town (about 15k), working until the fam arrived tomorrow.

Thursday May 26, 2016 #

4 PM

Running 37:00 [2] 7.2 km (5:08 / km) +49m 4:58 / km
ahr:154 max:180 shoes: New Balance m1080 v5 (green)

Cruising with pops round at home, knee held up ok.

Wednesday May 25, 2016 #

8 AM

Running 16:52 [1] 3.62 km (4:40 / km) +60m 4:18 / km
shoes: New Balance m1080 v5 (green)

To and from

Strength and conditioning 1:10:00 [3]

SENS and SDC. Knee was a bit painful on the way and stayed a bit uncomfortable throughout the gym work. Next few days very easy at home. Maybe cycling made my quad tighter again?

Tuesday May 24, 2016 #

4 PM

Cross Training 1:15:06 [3]
ahr:148 max:185

Dragged my arse out because I was at risk of having a very unproductive day. Steady ride out up Hangingwater then Rininglow before essentially a lap of Burbage. Great day for it and the stop for cookies and winegums was ideal.
27k~ +550m

Monday May 23, 2016 #

6 PM

Running 18:09 [1] 3.44 km (5:17 / km) +46m 4:57 / km
shoes: New Balance m1080 v5 (green)

To and from Goodwin.

Strength and conditioning 1:20:00 [3]

The inception of the SDC.

Sunday May 22, 2016 #

5 PM

Running 24:08 [1] 5.0 km (4:50 / km) +9m 4:47 / km
ahr:156 max:180 shoes: New Balance m1080 v5 (green)

Real easy yog to clear my head before tomorrow and test the knee. Felt a bit bruised from where I banged it with my bike but the tendon appears to have calmed down. Another easy week with just some more building jogs then hopefully back to normal.

Saturday May 21, 2016 #

4 PM

Strength and conditioning 30:00 [2]

easy with joe, stressed out

Friday May 20, 2016 #

Note
(injured)

Decided to take a sensible approach. Was going to run today to follow the pattern of every other day but as I can still feel and am aware of my knee I've decided to start again next Monday after my exam. Priority is fixing it now that it's getting towards races and more training.

4 PM

Cross Training 30:00 [2]

Around uni, gym and home.

Cross Training (Warm up/down) 20:00 [1]

Strength and conditioning 45:00 [2]

Couldn't be arsed at all. Careful with the knee and avoided strenuous stuff, No reactions from cycling or x trainer. Pray for monday.

Thursday May 19, 2016 #

5 PM

Cross Training 30:00 [2]

Bored warm up and cruising.

Strength and conditioning 1:00:00 [3]

Getting some frustration out, just want to be running :(

Wednesday May 18, 2016 #

7 AM

Running 8:17 [1] 1.72 km (4:49 / km) +23m 4:31 / km
shoes: New Balance m1080 v5 (green)

Very easy yog to the gym.

Strength and conditioning (SENS) 1:00:00 [3]

Running 17:12 [1] 3.31 km (5:12 / km) +33m 4:57 / km
shoes: New Balance m1080 v5 (green)

Extended yog home, no more than 5k for the day. Knee ok but still aware of it.

Tuesday May 17, 2016 #

Note
(rest day)

Advised day off after seeing Kim, just work work work

Monday May 16, 2016 #

5 PM

Running 38:33 [2] 7.49 km (5:09 / km) +107m 4:48 / km
ahr:148 max:167 shoes: New Balance m1080 v5 (green)

Another step in the right direction with an easy cruise with Will, Matt and Adam. Knee aching a bit towards the end but settled down soon after. No run tomorrow to keep things safe.

Strength and conditioning (SHUOC Circuits) 50:00 [2]

Very relaxed circuits, bit of comp in there.

Running 8:29 [1] 1.59 km (5:20 / km) +19m 5:02 / km
ahr:149 max:163 shoes: New Balance m1080 v5 (green)

Home

Sunday May 15, 2016 #

6 PM

Running 24:55 [1] 5.02 km (4:58 / km) +95m 4:32 / km
ahr:143 max:168 shoes: New Balance m1080 v5 (green)

Tester run.

Same route as with Willy on Wednesday as it's easy on the downhills other than to Porter (which I took crazy easy). Other than that was just a lovely evening to be out after locking myself in for the day with revision. Spent the whole time monitoring my knee and at the slightest sign I was ready to pack it in. Wore a knee support which likely helped but there was no significant pain at all, perhaps the odd twinge on the downhills but could have been in my head. Another sensible week then work to do.

Saturday May 14, 2016 #

4 PM

Cross Training 1:10:00 [3]

Steady 70 on the cross trainer. About 14.5k and 2500m climb, bored but watched Hercules.

Strength and conditioning 20:00 [1]

Bit of conditioning afterwards.

Friday May 13, 2016 #

4 PM

Cross Training 55:00 [4]

Pretty tough session on the cross trainer after finishing uni for the year (other than exams). 4x5x1min(1), extra minute after each 5th. Felt good, missed that post session feeling.

Strength and conditioning 15:00 [1]

Cross Training 20:00 [2]

Joe was out in the open.

Thursday May 12, 2016 #

11 AM

Running 26:25 [1] 5.02 km (5:16 / km) +95m 4:48 / km
shoes: New Balance m1080 v5 (green)

Real nice easy cruise with Will up Fulwood then down through the parks. Knee became very uncomfortable in the last k or so.

8 PM

Strength and conditioning 20:00 [2]

Wednesday May 11, 2016 #

11 AM

Cross Training 50:00 [3]

Back on the bike game. Bored and watched benidorm on my pad, v sweaty.

Strength and conditioning 40:00 [2]

Strengthening and a bit of missed work from this morning.

Tuesday May 10, 2016 #

Note
(injured) (rest day)

Knee increasingly painful when walking around uni, seeing kim tomorrow, nothing until the verdict. Back to the cross training for a while.

Monday May 9, 2016 #

6 PM

Strength and conditioning 50:00 [3]
(rest day)

Circuits, put a bit more of a shift in because it's been lacking.

Sunday May 8, 2016 #

9 AM

Running 8:16 [1] 1.72 km (4:48 / km) +35m 4:22 / km

Jog to my lift

12 PM

Running (Warm up/down) 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 x-talon 212

Felt bad. Many niggles.

Orienteering 53:35 [2] 7.69 km (6:58 / km) +220m 6:06 / km
ahr:162 max:182 (injured) shoes: Inov-8 x-talon 212

YHOA MD Champs.

Started ok but knee and achilles were just too bad so couldn't move at more than a light jog. Clean except 2 controls, big slip on 10, but a good technical performance. Going to fix myself now.

Saturday May 7, 2016 #

9 AM

Running 17:25 [1] 3.04 km (5:44 / km) +27m 5:29 / km
shoes: Mizuno Wave Musha 4

Trotting, not feeling good, achilles very sore.

Running 16:55 [4] 5.0 km (3:23 / km) +78m 3:08 / km
shoes: Mizuno Wave Musha 4

God this was horrible. Started out feeling very wary of my achilles which was feeling tight and bruised on my bad ankle side so stride was already affected by this. Legs never got moving, felt dead, tired and flat throughout and was just treading water for the whole second lap. Not that bothered, quite a tough week and my first back running but just effing hated this from the off. Achilles still a bit sore so icing and rolling. The hills also absolutely slapped me in the face.

Running 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Mizuno Wave Musha 4

Home with james, both feeling crap.

Friday May 6, 2016 #

6 PM

Running 58:35 [2] 11.07 km (5:18 / km) +307m 4:39 / km
ahr:154 max:176 shoes: Salomon Sense Link

Lovely summery evening jaunt in Rivelin with a good group out. Good chat on top coppice made this a very pleasant one. Over to Stannington for the first time.

Thursday May 5, 2016 #

6 PM

Running (Warm up) 18:54 [1] 3.67 km (5:09 / km) +45m 4:51 / km
ahr:145 max:160 shoes: New Balance m1080 v5 (green)

Wouldn't have bothered if Adam didn't pick me up.

Orienteering (Sprintervals) 14:13 [3] 3.49 km (4:04 / km) +34m 3:53 / km
ahr:167 max:183 shoes: New Balance m1080 v5 (green)

Sprinterval set around West Street and city centre. Moving slowly so focused on technique but was orienteering well. Went to check my bike from last night and it wasn't there! So cut the session short and went home to ring uni, who apparently picked it up because it wasn't chained properly to the railing. Doh! Still better than it being nicked.

Running 10:49 [2] 2.35 km (4:36 / km) +71m 4:00 / km
ahr:166 max:175 shoes: New Balance m1080 v5 (green)

A quite angry run home, retracing steps from last night.

Wednesday May 4, 2016 #

8 AM

Running 8:19 [1] 1.73 km (4:48 / km) +24m 4:30 / km
shoes: New Balance m1080 v5 (green)

Trundle to the gym

Strength and conditioning 1:00:00 [2]

4 PM

Running 1:11:18 [3] 14.51 km (4:55 / km) +245m 4:32 / km
ahr:158 max:201 shoes: Inov-8 x-talon 212

Cracking run out with Dane and Joe out on Kinder, suffering on the climbs, rest tomorrow.
Skeptical about the HR!

Tuesday May 3, 2016 #

7 PM

Running (Warm up/down) 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 x-talon 190

Running (Burbage Skyline) 41:44 [4] 9.19 km (4:32 / km) +300m 3:54 / km
shoes: Inov-8 x-talon 190

Burbage Skyline - 8th.

Only second ever fell race and different to the Lamb's Longer leg one so again, not much idea of how to approach. Started chatty with the boys at the front skimming over the heather and tussocks but could already feel my legs were going to be killer on the hills. Sat in with joe allowing Matt and Dane to push on but reeled them in on the fun trod across to Surprise View. Again, the hill hit me hard and I was just crawling so Potter and a Dark Peak guy came past. Tucked in behind them over to Higger but was spangled up so power walked it all. Had to be really careful with my ankle down the plummet but still managed ok, lost time though over the river following potter. Crawled up to the road with Joe and then on the turn back along the skyline so tried to mount a bit more of an attack. Slow going but slowly upped the pace to be skimming nicely along the stones but again never flat out because of the ankle. Caught the 3 in front and hit the track to the finish ahead of them but they shot past and despite being under 3min/k's I couldn't bring it back. Tired hill legs from the off and always wary of my ankle on the rough ground and ascents. 3 mins or so off of Matt and Dane and maybe 2 off Potter but a good starting point for this years races.

Monday May 2, 2016 #

5 PM

Running 21:37 [2] 4.79 km (4:31 / km) +74m 4:11 / km
ahr:156 max:173

Working out what to do with myself now. Easy loop around Fulwood and the parks, quads buggered but loosened off. Going to decide tomorrow about burbage.

C • Sounds like things are look... 1

9 PM

Strength and conditioning 20:00 [2]

Modified circuits listening to the footy. Need to get back on this stuff, lacking a lot.

Sunday May 1, 2016 #

12 PM

Running (Warm up/down) 25:00 [1] 3.5 km (7:09 / km)
shoes: Inov-8 x-talon 212

Orienteering 48:06 [4] 7.97 km (6:02 / km) +280m 5:08 / km
shoes: VJ Supra V2 (2)

Stuck a bit more effort in today and took some more risks with my ankle which held up ok. Legs felt spangled, especially quads meant any sort of hill killed me off. Very lonely run also, constantly making small mistakes and had a howler on 22, just one of those ones I simply couldn't find, depressing seeing other people go through me on the open. Just a bit of a shitty run, the only positive being my ankle held up. Pissed off really. Ballsed up 1/19/22, then some smaller errors thrown in with some good sections.

« Earlier | Later »