Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m	load
Running	34	21:26:15	162.54	(7:55)	261.58	(4:55)	1750	2495.6
Orienteering	16	13:33:45	73.69	(11:03)	118.6	(6:52)	2178	2249.4
Strength and conditioning	4	3:10:00						570.0
Total	38	38:10:00	236.23		380.18		3928	5315.0

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Wednesday Aug 31, 2016 #

11 AM

Strength and conditioning 45:00 [3]

3 PM

Running 1:01:30 [2] 12.89 km (4:46 / km) +78m 4:38 / km
ahr:156 max:166 shoes: New Balance m1080 v5 (green)

Kept it easy and din't go too far this afternoon after yesterdays session and with a decent couple of days coming up, plus wanting to get the best out of Aviemore next week. Nice standard Fosse Meadows route in the sun.

Tuesday Aug 30, 2016 #

6 PM

Running (Warm up) 36:48 [2] 7.37 km (5:00 / km) +71m 4:46 / km
ahr:132 max:168 shoes: New Balance m1080 v5 (green)

Started warming up but found zach struggling so got the miles in by jogging the rest of his half with him.

Running intervals 23:08 [4] 4.74 km (4:53 / km) +3m 4:52 / km
ahr:156 max:181 shoes: New Balance m1080 v5 (green)

Unsure on a session so played it safe and went for 10x400(1min), pretty standard. Sensible running, building it through to more or less negative split throughout. Tough in the heat but enjoyed it.

Running (Warm down) 16:10 [1] 3.63 km (4:27 / km) +12m 4:23 / km
ahr:157 max:169 shoes: New Balance m1080 v5 (green)

home

Monday Aug 29, 2016 #

6 PM

Running 45:09 [2] 9.99 km (4:31 / km) +89m 4:20 / km
ahr:148 max:159 shoes: New Balance m1080 v5 (green)

Trundle from home to stretch the legs, bit tired from auntie's 50th last night. Got stung my a wasp on 5k and leg got increasingly painful from it. Nice evening though.

Sunday Aug 28, 2016 #

11 AM

Running (Warm up) 15:11 [1] 2.73 km (5:34 / km) +11m 5:27 / km
shoes: VJ Supra V2 (2)

Orienteering 1:10:03 [4] 10.14 km (6:54 / km) +285m 6:03 / km
shoes: VJ Supra V2 (2)

White Rose classic, M21, 5th.

Bit disappointing. Started early but not much of an excuse as a couple of the good guys were too. Began well, flowing nicely through the 5 in the linear forest. Then pretty annoyed on 6 as I definitely got a defined ride that wasn't on the map which dragged me south the drinks stop, losing around 3 mins or so. Put it to the back of my mind and moved well through to the map change over but it turns out I took some poor routes and dropped a bit of time. Faffed on the top bit near the finish, I felt some controls were unnecessary but hey ho. Moving well still but nearly confused myself around 20 seeing Arri and almost mispunched but settled in and moved around the last section fine, if a little slowly. Bit of a so so race, moving ok but a couple of avoidable mistakes and routes cost me a touch. Not bad but should have liked to have been closer to Romaldis and Jamie (around 63~).

Running (Warm down) 5:00 [1] 1.0 km (5:00 / km)
shoes: VJ Supra V2 (2)

Saturday Aug 27, 2016 #

11 AM

Running (Warm up) 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: VJ Supra V2 (2)

Orienteering 40:33 [4] 6.09 km (6:40 / km) +60m 6:21 / km
shoes: Icebug Accelaritas 3

White Rose MD. 4th M21.

Early start and with looking at the map knew it'd be rough and I'd be making the tracks. Set off with this in mind and kept trying to push throughout but it was tough going. Technically fairly sound, quite a few small slips in the circles missing some of the pits in the rough and was too close to the trees on 3. Other than that a fairly successful run and physically felt good throughout, bit more concentration in the circles needed though.

Orienteering (Warm down) 11:42 [1] 2.04 km (5:44 / km) +27m 5:23 / km
shoes: Icebug Accelaritas 3

4 PM

Running (Warm up) 18:44 [1] 3.89 km (4:49 / km) +35m 4:37 / km
shoes: Inov-8 x-talon 190

Orienteering 13:53 [4] 2.71 km (5:07 / km) +20m 4:56 / km
shoes: Inov-8 x-talon 190

Pretty fun forest sprint at the white rose. Technically very solid again other than screwing 5/6 consecutively with Arri, being a bit distracted by racing each other. Maintained pace well but dropped a minute or so on these mistakes and lost the win. Bit annoying but good fun.

Running (Warm down) 9:18 [1] 1.51 km (6:10 / km) +13m 5:54 / km
shoes: Inov-8 x-talon 190

Friday Aug 26, 2016 #

4 PM

Running 1:00:00 [2] 13.5 km (4:27 / km) +120m 4:15 / km
shoes: New Balance m1080 v5 (green)

Nor a massive amount of time with travelling up north to see fam before the WR tomorrow. Very natural today, benefitted from a rest. Standard Broughton but back on the road via frolesworth. Awesome day, loved it.
Garmin died

Thursday Aug 25, 2016 #

Note
(rest day)

Can get the miles in without running today, very tired from work etc so just taking it easy

9 PM

Strength and conditioning 50:00 [3]

Wednesday Aug 24, 2016 #

7 PM

Running 42:26 [3] 10.01 km (4:14 / km) +53m 4:08 / km
ahr:156 max:167 shoes: New Balance m1080 v5 (green)

Started with a 20min tempo (5k~), was going to go a bit longer but just felt appalling, 8hrs on my feet manual labour took a bit out of me. Assess tomorrow whether to train or not. Can't wait for the weekend and getting in a forest. HR quite positive though.

Tuesday Aug 23, 2016 #

6 PM

Running 1:34:32 [3] 20.22 km (4:41 / km) +142m 4:31 / km
ahr:158 max:175 shoes: Inov-8 Race Ultra 270

Started out steady from home, breezing to Fosse Meadows for a lap then on to Claybrooke and across to Ullesthorope. Dipped to the medieval village and headed back to home on the road via Ashby. Suffering a bit on the last 10k and bonking hard on the last 2, not enough water today for an 8 hr shift. I'll get it right tomorrow. Lovely evening though.

Monday Aug 22, 2016 #

6 PM

Running 56:25 [2] 11.95 km (4:43 / km) +73m 4:35 / km
ahr:147 max:163 shoes: New Balance m1080 v5 (green)

Absolutely dying but got it done. Would have liked to have been a little longer but family are over. Building this week up to the weekend but working 8-5 most days means it'll be a little tight.

Sunday Aug 21, 2016 #

9 AM

Running 47:01 [2] 9.53 km (4:56 / km) +103m 4:41 / km
shoes: New Balance m1080 v5 (green)

Easy cruise out from the festival. Bit tired and groggy but got it done. Not a massive amount of time so training is a touch squeezed.

Saturday Aug 20, 2016 #

9 AM

Running (Warm up/down) 30:00 [1] 5.0 km (6:00 / km)
shoes: New Balance m1080 v5 (green)

Running 17:38 [4] 5.0 km (3:32 / km) +50m 3:22 / km
shoes: New Balance m1080 v5 (green)

Snuck out from the festival to run the Sewesby park run. Horrible morning and a slow/rolly course as well as the last 1.2k on a forest mud track. Enjoyed myself, controlled throughout but faded a touch at the end having done all the work for the group in to the wind on the run out along the coast. Not too bad, just nice to get our for a steady tempo.

Thursday Aug 18, 2016 #

5 PM

Running 42:50 [2] 9.5 km (4:31 / km) +59m 4:22 / km
ahr:143 max:156 shoes: New Balance m1080 v5 (green)

Felt a bit tired today but got it done, rest tomorrow travelling up to a festival.

Wednesday Aug 17, 2016 #

12 PM

Running 36:54 [2] 7.32 km (5:02 / km) +57m 4:51 / km
ahr:149 max:162 shoes: New Balance m1080 v5 (green)

Easy lunchtime trundle around the Dunton loop.

7 PM

Running (Warm up) 9:03 [1] 1.78 km (5:05 / km) +5m 5:01 / km
ahr:158 max:188 shoes: New Balance m1080 v5 (green)

Orienteering 35:15 [4] 8.67 km (4:04 / km) +35m 3:59 / km
ahr:176 max:183 shoes: New Balance m1080 v5 (green)

Cawston Urban WMOA League.

Been here last year for the evening event and remembered it was pretty good with nice route choice and running. Was a bit scrappy out of the start, fine on 1 but hesitant on 2 and 3, with a potentially bad roue on 3 (split dependant). Then settled in on the long leg to 6 and picked off the controls through the urban to 9/10 in the park well. Flowed nicely through 11 and got the cut to 12 which meant I was pretty relaxed around the park from 12-15. Some nice left and right routes until 21, then a couple in the park and a final grind round the park after the last urban control on 23 through to 27, taking in the nice control under the bridge for 26 which didn't catch me out and in to the finish.
Enjoyed it, lovely evening and other than a bit shaky out the start, settled in and flowed around nicely. Running was generally controlled, feeling good physically at the moment.

Running (Warm down) 8:15 [1] 1.65 km (5:00 / km) +10m 4:51 / km
ahr:155 max:179 shoes: New Balance m1080 v5 (green)

Tuesday Aug 16, 2016 #

8 AM

Running 29:10 [2] 6.18 km (4:43 / km) +27m 4:37 / km
ahr:149 max:178 shoes: New Balance m1080 v5 (green)

Morning cruise.

5 PM

Running 1:02:53 [2] 12.86 km (4:53 / km) +82m 4:44 / km
ahr:148 max:160 shoes: New Balance m1080 v5 (green)

More easy miles out from home. Scout camp then Frolesworth, Fosse, back to Frolesworth and home. Nice evening out and just chilling with the pace.

Monday Aug 15, 2016 #

5 PM

Running 1:26:06 [2] 18.04 km (4:46 / km) +120m 4:37 / km
ahr:154 max:166 shoes: Inov-8 Race Ultra 270

Easy cruise out from home in the sun. Ullesthorpe by the railway then over to medieval village, across the A5 to Willey. Then wiggled back trying to find paths but in the end it was futile and bailed to the road. Nice chilled run, going to be the theme for 3 weeks or so, with some hills and tempos worked in.

10 PM

Strength and conditioning 30:00 [3]

Easy getting back in to it

Sunday Aug 14, 2016 #

11 AM

Running (Warm up) 11:45 [1] 2.08 km (5:39 / km) +19m 5:24 / km
ahr:136 max:156 shoes: New Balance m1080 v5 (green)

Orienteering 58:02 [4] 13.41 km (4:20 / km) +238m 3:58 / km
ahr:171 max:185 shoes: New Balance m1080 v5 (green)

Lincoln City Race- Mens Open

Difficult to know how this one would go with 100k of forest in my legs and a massive sleep debt with travelling and seeing friends last night. Looking forward to it though and liked the look of the technical sections on RG. Began cautiously and was clean and flowing through 2. Couldn't get my head around 3 and took a poor route losing perhaps 30-45secs. Then I flowed steadily through to 10, taking in the waterfront and trying to take the nice lines and routes whilst avoiding traffic, both people and vehicles. 11 was a bit of a grind up 'steep hill', which I think would have been fine had I not had last week but I was blowing by the top but remained focused and clean through to the school section at the top. Twisted my ankle again quite badly on the way to 14 so hobbled the rest of the way there and to 15 and it only began to ease off a bit on the way to 16, losing me maybe a minute just on running time. Saw Romaldus coming out of 16 and this gave me a boost moving through the controls from 16-22, not the most technical but could have been easy to miss the turns but stayed focused. Blowing after the steps on 22 but cruised around the last section to finish under the cathedral.
Technically a fairly sound race but still with more mistakes and hesitations than I'd have liked. Obviously a bit tired but also my ankle is becoming increasingly worrying as I seem to twist it every time I orienteer now. I'll fix it come JEC, but relatively happy with my performance, despite obvious some easily correctable errors.

Running (Warm down) 15:28 [1] 2.66 km (5:49 / km) +24m 5:34 / km
ahr:136 max:154 shoes: New Balance m1080 v5 (green)

Easy cruise, some solo some with Arri debriefing.

Friday Aug 12, 2016 #

11 AM

Running (Warm up) 11:36 [1] 2.27 km (5:07 / km) +10m 5:00 / km
ahr:140 max:185 shoes: New Balance m1080 v5 (green)

Orienteering 13:04 [4] 3.45 km (3:47 / km) +30m 3:38 / km
ahr:166 max:181 shoes: New Balance m1080 v5 (green)

Good bit of sprint training. Not the most technical but interesting route choice and over paced O due to mass start/small intervals made it an interesting session. Blowing a bit more than I'd like but that's expected with this week. Generally very clean but some crappy routes.

Orienteering (Warm down) 12:25 [1] 2.07 km (6:00 / km) +9m 5:52 / km
ahr:136 max:153 shoes: New Balance m1080 v5 (green)

2 PM

Running (Warm up) 4:59 [1] 1.0 km (4:59 / km) +7m 4:49 / km
ahr:120 max:142 shoes: Icebug Accelaritas 3

Orienteering 51:05 [2] 4.96 km (10:18 / km) +100m 9:21 / km
ahr:142 max:167 shoes: Icebug Accelaritas 3

Nice cruisy middle session to finish with Dan, then picking Aidan up about halfway in. Tough map with a lot left off, essentially contours only which made some going impossible but interesting to see how much you picked up the line without the features. Difficult in the circles without attackpoints but a good way to end the week.

Running 10:15 [1] 1.97 km (5:12 / km) +10m 5:04 / km
ahr:141 max:153 shoes: Icebug Accelaritas 3

Thursday Aug 11, 2016 #

10 AM

Running 12:44 [1] 2.34 km (5:26 / km) +24m 5:11 / km
ahr:126 max:170 shoes: VJ Supra V2 (2)

Orienteering 1:32:40 [3] 12.75 km (7:16 / km) +250m 6:37 / km
ahr:160 max:174 shoes: VJ Supra V2 (2)

Long course. Started steady and maintained it well but a few mistakes let me down. Eased off a lot from 8 onwards and did my ankle at 12 again to hobble around the rest. Reasonably good and compass much better, but some work still to be done.

Running 6:13 [1] 1.29 km (4:49 / km) +13m 4:35 / km
ahr:144 max:181 shoes: VJ Supra V2 (2)

Struggling with blister a lot.

2 PM

Running (Warm up) 5:59 [1] 1.08 km (5:32 / km) +15m 5:11 / km
ahr:139 max:175 shoes: VJ Supra V2 (2)

Orienteering 47:33 [1] 5.11 km (9:18 / km) +60m 8:47 / km
ahr:137 max:171 shoes: VJ Supra V2 (2)

Half arsed attempt at the afternoon training. Head not with it from the start and struggling moving with various injuries and generally feeling a bit ill. Sacked it in and went back.

Wednesday Aug 10, 2016 #

10 AM

Running (Warm up) 8:51 [1] 1.81 km (4:53 / km) +15m 4:42 / km
ahr:145 max:156 shoes: New Balance m1080 v5 (green)

Orienteering 22:34 [3] 5.27 km (4:17 / km) +50m 4:05 / km
ahr:171 max:181 shoes: New Balance m1080 v5 (green)

decent training in Pispala. Cruised the first one then steady on the second before putting a bit more effort in on the last. First couple fine, lazy and scrappy on the 3rd losing unnecessary time so reran it properly afterwards.

Orienteering 5:04 [4] 1.3 km (3:54 / km) +20m 3:37 / km
ahr:173 max:179 shoes: New Balance m1080 v5 (green)

Did the last section properly.

Running (Warm down) 10:15 [1] 2.13 km (4:49 / km) +15m 4:39 / km
ahr:147 max:158 shoes: New Balance m1080 v5 (green)

5 PM

Running (Warm up) 11:58 [1] 2.11 km (5:40 / km) +10m 5:32 / km
ahr:133 max:156 shoes: New Balance m1080 v5 (green)

Orienteering 14:02 [4] 3.01 km (4:40 / km) +124m 3:52 / km
ahr:173 max:182 shoes: New Balance m1080 v5 (green)

Good run out on the model course next to the JWOC area for next year. Began steady but was still a touch hesitant until 4. Then got a nice flow through to 7 and was a bit cautious through 8/9, then a similar story to 12 then through to 16. Didn't mess up the long leg but got the wrong route and binned 30s, which is annoying but kept my head for a cool finish. Good learning points on this and nice to end on a decent sprint performance. Still need to get working on it back in sheff before JEC.

Running (Warm down) 12:23 [1] 2.01 km (6:10 / km) +9m 6:02 / km
ahr:133 max:148 shoes: New Balance m1080 v5 (green)

Tuesday Aug 9, 2016 #

3 PM

Running (Warm up) 16:24 [1] 2.78 km (5:54 / km) +20m 5:42 / km
ahr:134 max:159 shoes: VJ Supra V2 (2)

Orienteering 1:30:42 [3] 11.96 km (7:35 / km) +300m 6:44 / km
ahr:129 max:176 shoes: VJ Supra V2 (2)

Long training. Started well and tried to go straight, few wobbles. Fucked 5 then was caught by harri on 7 and ran with him through towards 12. Was dropped on the way and began bonking hard and decided to sack it at 14 because of the lack of real technical value on the last bit and wanting to be fresh for the sprinting tomorrow.

Monday Aug 8, 2016 #

11 AM

Running (Warm up) 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: VJ Supra V2 (2)

Orienteering 1:05:00 [2] 7.77 km (8:22 / km) +150m 7:38 / km
shoes: VJ Supra V2 (2)

Relay training mass start Pulesjarvi. Mass start but wasn't up for racing, maybe would have if I didn't shaft 1. Other mistakes on 9, 13 and 17 meant I was just on my own the whole way and was navigating awfully, just head not in it, but on the few that I was actually concentrating it was ok. Bit disappointing but some positives. Cruised once I was solo.

Running (Warm down) 10:33 [1] 1.98 km (5:20 / km) +8m 5:13 / km
shoes: VJ Supra V2 (2)

2 PM

Running (Warm up) 8:27 [1] 1.52 km (5:34 / km) +15m 5:18 / km
ahr:143 max:159 shoes: VJ Supra V2 (2)

Orienteering 38:28 [2] 4.42 km (8:42 / km) +100m 7:49 / km
ahr:158 max:173 shoes: VJ Supra V2 (2)

Much better this afternoon. Own planned course, focusing on compass and middle technique with changes of directions and vague legs. Very succesful other than one part where compass span 180 in the wrong way. Enjoyed it, ramping it up a bit more now I'm in the maps.

Running (Warm down) 10:37 [1] 1.97 km (5:23 / km) +15m 5:11 / km
ahr:144 max:153 shoes: VJ Supra V2 (2)

Sunday Aug 7, 2016 #

12 PM

Running (Warm up) 9:47 [1] 1.93 km (5:04 / km) +28m 4:44 / km
shoes: VJ Supra V2 (2)

Orienteering 1:00:30 [2] 6.72 km (9:00 / km) +100m 8:23 / km
shoes: VJ Supra V2 (2)

Nice and chilled out training in the morning on Murrika, nice area but was grottier than I remember Finland being. Some slips, mainly in the circle but need to watch the compass.

Orienteering 12:16 [1] 1.38 km (8:53 / km) +20m 8:17 / km
shoes: VJ Supra V2 (2)

Went and reran a couple of the later controls that I messed up as a warm down.

4 PM

Running 14:02 [1] 2.28 km (6:09 / km) +16m 5:57 / km
shoes: VJ Supra V2 (2)

Jogging down the road and back/drills.

Orienteering 58:54 [2] 5.37 km (10:58 / km) +200m 9:15 / km
shoes: VJ Supra V2 (2)

Terrible this afternoon. Began ok but a couple of bananas, then just fell apart on 4 and once I'd got it back after having gone to 6 I lost interest a bit and concentration went. Annoying but still did get some good bits out of the terrain, starting to get what the maps are like more.

Running (Warm down) 8:56 [1] 1.5 km (5:57 / km) +6m 5:50 / km
shoes: VJ Supra V2 (2)

Cruise, knackered.

Saturday Aug 6, 2016 #

Note

Bit of an easier week between croeso and Finland. Want to get max benefit out of next week in preparation for next season.

Friday Aug 5, 2016 #

11 AM

Running 14:21 [1] 3.01 km (4:46 / km) +13m 4:40 / km
ahr:147 max:165 shoes: New Balance m1080 v5 (green)

Easy jogging round the village.

Running 27:17 [5] 6.6 km (4:08 / km) +21m 4:04 / km
ahr:169 max:184 shoes: New Balance m1080 v5 (green)

First interval session in too long. Unsure what to go for so settled on a session recommended by OJ. Loved it, despite the flies which bugged me and there was the occasional drag up which hit pace. But aim was maintaining a consistent pace and build in to the faster stuff at the end. Session:

1.6k(300), 1.2k(300), 800m(200), 600(150, 400(100), 4x200(50).
All on the roads but times reflected my aim so a successful session.

5:42, 3:58, 2:47, 2:06(slightly long distance), 1:19, 37, 37, 35, 31.

Running 11:08 [1] 2.14 km (5:12 / km) +28m 4:53 / km
ahr:154 max:161 shoes: New Balance m1080 v5 (green)

Cruise and an extra loop back home.

Thursday Aug 4, 2016 #

10 AM

Strength and conditioning 1:05:00 [3]

Good set in the gym.
1k row
Chest, Quads, Shoulders, hips and groin machine
2ft built up to 4.5ft box jumps and squats
20kg, 30, 40, 50 squats
28, 32, 36, 40kg bench.

8 PM

Running 22:08 [1] 4.6 km (4:49 / km) +40m 4:37 / km
shoes: New Balance m1080 v5 (green)

Eased out the legs jogging home from playing footy with the guys. Achilles on both legs a touch sore but thats expected. Excited for finland now.

Wednesday Aug 3, 2016 #

8 PM

Running (Warm up) 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov-8 Road x-233

Easy with some drills, down to the motorway bridge and back then some.

Running race 28:34 [5] 8.13 km (3:31 / km) +41m 3:26 / km
shoes: Inov-8 Road x-233

Joy Cann 5.

Today was a lesson in how not to run a running race, and especially how not to pace. Bit of background. I realised checking back on my AP that I haven't done a running race or specific session since the Burbage Skyline on the 3rd of May. Whilst the miles have been building nicely and the orienteering my speed work has been non existence. No idea of my pace but felt good going in to it and had too high expectations.
Began too hard in order to get out of the rush from the crowded house. Got in to too fast a pack and went through the first mile towards the hill in 5:05, disgustingly fast and knew I was in trouble but didn't reel it in. Worked up the hill well and pushed on ok through to 3 miles in about 17 which was what I wanted to be but knew I'd be in trouble when Paul went past me who I should have been 20secs ahead of by then. From there, I just began treading water and losing places, despite really trying to grind it out. Finished the last mile solo and was seriously pissed off at the end at my own stupidity. Think I was around 17th out of 600 or so.
From here I've now realised I need to get some speed back from earlier in the year so sessions will be starting back up as normal in an effort to get it back before JEC. Work to do.

Running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: New Balance m1080 v5 (green)

A horribly annoyed but painful warm down, feet and calves hurt, but pride hurt more.

Tuesday Aug 2, 2016 #

Note
(rest day)

Resting before tomorrow. Finally updated back to the French, new ANT stick coming in a day or two.

Monday Aug 1, 2016 #

6 PM

Running (Warm up) 12:52 [1] 2.59 km (4:58 / km) +25m 4:44 / km
shoes: New Balance m1080 v5 (green)

Running (drills) 22:32 [1] 1.51 km (14:55 / km) +5m 14:41 / km
shoes: New Balance m1080 v5 (green)

Nice drills and moving through the motions before wednesday.

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: New Balance m1080 v5 (green)

Forgot to start my garmin.

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