Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+m	load
	Running	38	27:48:20	219.53	(7:36)	353.3	(4:43)	4388	3633.3
	Strength and conditioning	6	4:31:11	1.48		2.38			722.4
	Orienteering	4	2:55:22	20.94	(8:22)	33.7	(5:12)	741	526.1
	Total	41	35:14:53	241.95		389.38		5129	4881.8
averages - sleep:8.1

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Saturday Dec 31, 2016 #

10 AM

Running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Inov-8 x-talon 190

Running 39:27 [5] 10.41 km (3:47 / km) +131m 3:34 / km
shoes: Inov-8 x-talon 190

Huncote Hash 2016 - 1st.

Never really care about xc but wanted to do well at this one because it's my clubs one and I've been shifting ok recently. No idea who was turning up so plan was to sit on whoever went out on the front and then work off from there. Quite sticky and slidy out so was going to be a tough one. Ended up taking it out reasonably hard and leading but feeling comfortable. Took a wrong turn because of confusing marshalling at around 500m then flowed nicely through the woods and let the Hermitage guy take the lead through the crappy stuff past the quarries. Once we hit the fields I took over again and floated up the first hill before sitting behind him to the bridge. Didn't know who was behind us but felt really controlled here and was content to just sit. A guy in a white top came storming past us taking us by surprise so I decided to shut his attack down quickly and sat in front of him but quite enjoyed the increase in pace so once we hit the road crossing and went under the hill I began turning the screw, a bit earlier than expected around 4k~. Moved well to the duckboards then up the first climb taking the steps which was bloody hard work and felt like I took longer to recover on the escarpment than I'd have liked but chatting to some of the guys at the end I began gapping them so that's positive. Hit the bottom of Croft Hill and settled in taking it quite easy at the start but was again blowing more than I thought on it and didn't feel as strong as I'd have liked. From then I decided that I'd turn it up and took the descent well and began opening my legs back to the M69, with good encouragement from the marshalls on the way. Through the stream no bother and then up back past the quarry to the last field and the woods (about 500m to go), risked a chech behind and I was clear but carried on pushing all the way to the finish for the win.
Very pleased with this, even if I didn't feel grand on the hills, controlled the race very well and felt strong throughout. First harrier to win it since the 80s and only the 2nd to have ever won it so very pleased to have gotten the result. Looking good for the new year.

Friday Dec 30, 2016 #

4 PM

Running 33:21 [2] 7.14 km (4:40 / km) +69m 4:27 / km
shoes: Inov-8 Race Ultra 270

Easy shake out.

Thursday Dec 29, 2016 #

3 PM

Running warm up/down 11:02 [1] 2.32 km (4:45 / km) +11m 4:39 / km
shoes: Inov-8 Race Ultra 270

Running 20:00 [3] 5.16 km (3:53 / km) +98m 3:32 / km
shoes: Inov-8 Race Ultra 270

Steady state hilly tempo on the broughton meadow, keeping it nice and easy, moving well.

Running warm up/down 12:20 [1] 2.44 km (5:03 / km) +19m 4:52 / km
shoes: Inov-8 Race Ultra 270

6 PM

Strength and conditioning 1:00:00 [3]

Wednesday Dec 28, 2016 #

3 PM

Running 49:21 [2] 10.11 km (4:53 / km) +150m 4:33 / km
shoes: Inov-8 x-talon 212

Easy around the Hash route, looking good if it stays firm for the weekend.

Tuesday Dec 27, 2016 #

12 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Inov-8 x-talon 190

1 before, 3 after because we were a bit tight on time.

Orienteering 36:48 [3] 8.72 km (4:13 / km) +55m 4:05 / km
shoes: Inov-8 x-talon 190

York University race. Wanted to get to this on the way home from Granny's because of it's relevance for warwick and glad I did. Started a bit rushed by getting there late so planning and execution was sloppy on the first 5-6 then settled in nicely and was flowing well but still hesitated on some planning which was annoying. Pretty clean though, legs naturally tired but kept focused pretty well which is encouraging as I've been working on it. Good session and a lot of positives.

Monday Dec 26, 2016 #

10 AM

Running warm up/down 30:00 [1] 5.5 km (5:27 / km)
shoes: Nike Zoom Pegasus 31

Running race 34:04 [5] 10.0 km (3:24 / km) +21m 3:22 / km
shoes: Nike Zoom Pegasus 31

East Hull10k - 2nd.

Didn't know about this until Christmas eve bur thought it'd be a good test over a longer distance as well as the parkrun. Didn't know how good the field was or even what the course really was but just decided to give it a go, wind was blowing a lot so was going too be tough. Took it out reasonably hard but I felt pretty comfortable leading the first 5k and moving through in 16:40. Group of 2/3 sat on my shoulders and I knew they were essentially slip streaming butility left too hem to it and focused on my race. On the turn on the railway the wind was full on for 3k and it was a real grind to keep it going, bit managed to bin one guy so it was just me and another up top. He sat on my shoulder until we turned to have a tailwind for the last 2k where we ran together but he kicked with 1k to go and having done the work for 9k I just didn't have the kick in my legs to go with him. Pleased with how I controlled the race and felt pretty good throughout but I was slowed by the wind big time. Nice pb and positive signs.

C • Mr Calculas? 2

Sunday Dec 25, 2016 #

11 AM

Running 55:45 [2] 12.01 km (4:39 / km) +8m 4:38 / km
shoes: Inov-8 x-talon 190

12k of Christmas.

Saturday Dec 24, 2016 #

9 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +5m 5:40 / km
shoes: Inov-8 Road x-233

Running 15:57 [5] 5.0 km (3:11 / km) +6m 3:10 / km
shoes: Inov-8 Road x-233

East Hull Parkrun. Went with the intention of trying to get a sub 16 and I succeeded, with some trials and tribulations. Blustery and cold out but didn't think about that, set out hard and pulled out a lead on the straight. Got to the first junction and no marshalls or signs meant I had to slow right down and shout back to 2nd so carried on. Moved on round the lake and got a good lead out running solo, then got to a fork and had to stop for 5 seconds to get in shouting range of 2nd before moving on a bit pissed off. On to the second lap and I at least knew the route but the path was constantly blocked by santa's etc who apparently didn't understand 'keep right' so was weaving, slowing, stopping and going on the slippy grass to move round. Finished pretty strongly but still weaving which was annoying but snuck under 16 which was my aim. Could have done with some marshalls and people keeping right but it's a parkrun and everyone was out doing some exercise on christmas eve so can't complain. Pretty happy with the time but lost around 10-15 on slowing/stopping for directions and another 10 or more for weaving and slowing so 15:30 was definitely manageable today.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Joggy warm down and supporting mum.

10 AM

Running 35:07 [2] 7.44 km (4:43 / km) +16m 4:40 / km
shoes: Nike Zoom Pegasus 31

Jog back to grandmas.

Thursday Dec 22, 2016 #

11 AM

Strength and conditioning 45:00 [3]

Quite a lot of leg stuff.

4 PM

Running warm up/down 11:53 [1] 2.55 km (4:40 / km) +18m 4:30 / km
shoes: Nike Zoom Pegasus 31

Running 26:56 [4] 6.88 km (3:55 / km) +91m 3:40 / km
shoes: Nike Zoom Pegasus 31

Possibly the flattest Kenyan Hills session in history. 6 loops of the village, hard up back lane, float along the top then hard down high street and float down the short bit of back lane. Found it tough after the gym but got round.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km) +10m 4:53 / km
shoes: Nike Zoom Pegasus 31

Wednesday Dec 21, 2016 #

1 PM

Running 1:12:46 [2] 14.7 km (4:57 / km) +99m 4:47 / km
shoes: Inov-8 Race Ultra 270

Tuesday Dec 20, 2016 #

11 AM

Running 26:13 [2] 6.23 km (4:12 / km) +45m 4:04 / km
shoes: Nike Zoom Pegasus 31

Easy morning shake out, feeling better today, first session back at HHAC later.

7 PM

Running warm up/down 14:47 [1] 2.8 km (5:17 / km) +28m 5:02 / km
shoes: Nike Zoom Pegasus 31

Running 32:15 [4] 8.17 km (3:57 / km) +130m 3:39 / km
shoes: Nike Zoom Pegasus 31

First session back with the Huncote guys. Aspects hill reps, session was 8 reps (between 3:30-3:50), hard up the hill, float through the village, hard down then float along the bottom. Off the front on my own which was hard work but caught the guys on my last at the end of their 7th so jumped on for a 9th. Good session and nice to see the progress from the steel city paying off.

Running warm up/down 13:09 [1] 2.46 km (5:21 / km) +7m 5:16 / km
shoes: Nike Zoom Pegasus 31

Monday Dec 19, 2016 #

10 AM

Running 52:22 [2] 10.73 km (4:53 / km) +89m 4:41 / km
shoes: Inov-8 Race Ultra 270

Morning run, bit tired.

Sunday Dec 18, 2016 #

Note
(rest day)

First full rest day in 37 days. Very good block of training the last couple of months but the odd niggle was creeping in yesterday so I've earned a day off to cap off my easier week.

Saturday Dec 17, 2016 #

10 AM

Running 46:19 [2] 10.44 km (4:26 / km) +92m 4:15 / km
shoes: Inov-8 Race Ultra 270

Nice morning cruise around the Ullesthorpe loop. Footpath over the golf course was closed so had to extend it round to Ashby. Bit muddy out but enjoyed it. Out with dad again later.

3 PM

Running 39:59 [1] 7.89 km (5:04 / km) +71m 4:51 / km
shoes: Inov-8 Race Ultra 270

Easy one out on the fields with dad, very misty.

Friday Dec 16, 2016 #

5 PM

Running 36:22 [3] 9.71 km (3:45 / km) +123m 3:31 / km
shoes: Nike Zoom Pegasus 31

Not a huge amount of time because me and adam had a horrible delay on the way home. Controlled progression run on the roads at home, very very foggy so took every precaution, stopping and coming off the road for cars, alongside headtorch and high viz. Moving well tonight though, everything feeling very easy.

Thursday Dec 15, 2016 #

7 PM

Running 32:35 [2] 6.68 km (4:53 / km) +100m 4:32 / km

Wednesday Dec 14, 2016 #

11 AM

Running 1:12:32 [2] 13.9 km (5:13 / km) +312m 4:42 / km
shoes: Inov-8 x-talon 212

Pre Christmas roar shakeout up on Burbage with the boys. Enjoyed it but felt very tired.

Tuesday Dec 13, 2016 #

6 PM

Running 22:30 [1] 4.5 km (5:00 / km) +38m 4:48 / km
shoes: Nike Zoom Pegasus 31

Warm up and down.

Orienteering 39:16 [3] 8.51 km (4:37 / km) +203m 4:07 / km
shoes: Nike Zoom Pegasus 31

Sprint training instead of intervals, wouldn't have been sensible to have done a session on the back of the last 2 days and meant I could fit in some sprint before gong home friday. Miserable weather, wet, cold, foggy and with my flu jab today I was very grumbly about doing it. Loved it once I got out, sprinting round Walkley, Ponderosa, Uni and the parks. All very controlled, good planning and working back on legs. Comfortable pace. Took a tumble down the ponderosa bank and knee is twinging a touch but not anything serious. All recs included.

Monday Dec 12, 2016 #

12 PM

Running 13:58 [1] 3.05 km (4:35 / km) +2m 4:34 / km
shoes: Nike Zoom Pegasus 31

To the station.

2 PM

Running 35:00 [5] 6.5 km (5:23 / km) +518m 3:51 / km
shoes: Mizuno Wave Musha 4

Second test for Katie's dissertation. Seriously tough work, 35mins of running with bloods and cognitive test every 10, running at 5:15's with an 8% gradient for the whole time. Surprisingly brutal and was left shattered at the end. Cracking work out though and some interesting results.

5 PM

Running 18:16 [1] 3.42 km (5:20 / km) +117m 4:34 / km
shoes: Nike Zoom Pegasus 31

Home via christmas shopping and circuits.

Strength and conditioning (Circuits) 30:00 [3]

Sunday Dec 11, 2016 #

Note

Nice to have finished the South Yorkshire league as 2nd U20.

11 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Zoom Pegasus 31

WU for xc.

Running 35:07 [5] 9.89 km (3:33 / km) +187m 3:15 / km
slept:8.5 shoes: Adidas Distancestar

Last SYXC at Penistone Showground. Hillier than expected on arrival but planned stayed the same of backing myself a bit more and pushing from the start. Much steadier start than the other races and settled in with Olly on the small lap and the first big. Matt joined us on the second and we got a good group effort taking turns to put the effort in and moving well. Me and Matt pushed on a touch at the end of the second lap leaving OJ and worked around the 3rd together with him gapping a bit at the end. Had to grind the last lap on my own which was very tough especially with the headwind on the climbs and lost a couple of places but finished feeling pretty happy with how I'd stuck to my plan. Good end to the local xc and positive that I can put in a reasonable performance in the middle of a good training block. Some local/small races over christmas but nothing major so can have a bit of a chill after monday's deadline.

Running warm up/down 21:57 [1] 4.0 km (5:29 / km) +19m 5:22 / km
shoes: Nike Zoom Pegasus 31

WD with the guys, another quality week of training ticked off.

Saturday Dec 10, 2016 #

8 AM

Running 1:42:51 [2] 20.7 km (4:58 / km) +421m 4:31 / km
slept:8.0 shoes: Inov-8 Race Ultra 270

Solo long run before breakfast. Porter summit, oxstones, then across to the skyline and along before cutting back to Lady Cannings and back down Porter via the Alpacas. Took a bit of time to wake up and get going but then settled in a bit and felt strong throughout.

Friday Dec 9, 2016 #

Note

Was debating an evening 20 but getting out of the library and then working at home until now I just don't see the benefit. Easy tomorrow and xc which everyone seems to be tapering for and getting a bit jumpy about.

C • No we just have common sense. 2

7 AM

Running 29:31 [2] 6.11 km (4:50 / km) +24m 4:44 / km
shoes: Nike Zoom Pegasus 31

Pre drills with Joe.

Strength and conditioning 41:11 [2] 2.38 km (17:18 / km)
shoes: Nike Zoom Pegasus 31

Running 4:05 [1] 0.76 km (5:22 / km) +38m 4:18 / km
shoes: Nike Zoom Pegasus 31

Thursday Dec 8, 2016 #

3 PM

Running 21:43 [2] 4.62 km (4:42 / km) +109m 4:12 / km
shoes: Nike Zoom Pegasus 31

Jog over to Eccy woods.

Orienteering 1:04:41 [3] 9.11 km (7:06 / km) +200m 6:24 / km
slept:7.5 shoes: Inov-8 x-talon 212

Training on my own in Eccy woods, moving through the trains Rachel planned a couple of weeks ago. Kept the pace chilled, just let the terrain dictate and focused on the nav. Started a bit scrappily but soon settled and was flowing well, definite signs of improvement with the compass.

Running 23:53 [1] 4.64 km (5:09 / km) +123m 4:33 / km
shoes: Nike Zoom Pegasus 31

Plodded home, brocco was tough.

Wednesday Dec 7, 2016 #

7 AM

Running 4:00 [1] 0.8 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Strength and conditioning (SI Vardy session ) 45:00 [3]

11 AM

Running 18:48 [2] 4.08 km (4:36 / km) +20m 4:30 / km
shoes: Nike Zoom Pegasus 31

Down to the station and up to Beckett on the other side.

1 PM

Running 36:00 [5] 6.5 km (5:32 / km)
slept:7.5 shoes: Mizuno Wave Musha 4

VO2 max test for Katie's dissertation. 8min warm up, 10 down. All at 7mph with a 2% increase in gradient every 2 mins, total test lasted the max 16mins.

4 PM

Running 21:08 [1] 4.07 km (5:12 / km) +114m 4:33 / km
shoes: Nike Zoom Pegasus 31

Home from beckett and the station.

6 PM

Running 28:41 [1] 5.99 km (4:47 / km) +52m 4:35 / km
shoes: Nike Zoom Pegasus 31

Easy evening shake out.

Tuesday Dec 6, 2016 #

3 PM

Running warm up/down 12:50 [1] 2.94 km (4:22 / km) +33m 4:08 / km
shoes: Nike Zoom Pegasus 31

Orienteering 14:58 [3] 3.17 km (4:43 / km) +126m 3:56 / km
slept:8.5 shoes: Nike Zoom Pegasus 31

Good quality session on my own in Walkley, no intervals because of tomorrow. Dug out a couple of sprint courses from last year which were ran at night then, but also at a hard pace, whereas today I stuck to my current focus of ignoring the pace and keeping it clean.
Did the first course first, tough work up Birkendale road but then nice and steady and more or less 100% clean throughout. Some hard climbs in there.
Time was 2:30 or so up on last year at an easier pace, very positive.

Orienteering 19:39 [3] 4.19 km (4:41 / km) +157m 3:57 / km
shoes: Nike Zoom Pegasus 31

Longer second course, with the same focus as the first. All went very well other than one or two slips towards the end, need to make sure I'm on the ball in later courses. Still focusing on sprint lines and it's making me run a lot smoother and keep good map contact. Positive session.
About 1 min up on last year which was run harder and was relatively clean. Really surprising amount of climb on these, felt tough at the time and now I know why!

Running warm up/down 11:16 [1] 2.37 km (4:45 / km) +71m 4:08 / km
shoes: Nike Zoom Pegasus 31

Monday Dec 5, 2016 #

4 PM

Running 47:37 [2] 10.04 km (4:45 / km) +115m 4:29 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Keeping it easy pre circuits. Felt a bit more springy today, cold has subsided somewhat.

5 PM

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

Sunday Dec 4, 2016 #

11 AM

Running 1:00:00 [2] 11.98 km (5:01 / km) +250m 4:32 / km
slept:7.0 shoes: Inov-8 Race Ultra 270

Easy hour with Joe. Began to feel tired at the end.

Saturday Dec 3, 2016 #

2 PM

Running (Warm up) 30:00 [1] 4.5 km (6:40 / km)
shoes: Nike Zoom Pegasus 31

Warm up lap of the course then more jogging and drills.

Running race 10:38 [5] 3.2 km (3:19 / km) +47m 3:06 / km
slept:8.0 shoes: Adidas Distancestar

Leeds Uni xc relays -3rd leg.

Set out in 4th by Olly and was running solo from the start. Set off pretty hard but just didn't quite feel like I had that zip today. Gap never really changed with me and the leeds runner in front and just kept grinding away solo. Moved fine around the footy pitches and then tried to push on the meadowy field but legs didn't give me anymore. After the woods a Beckett guy came up from behind and sat in front so tried to stick with him but he pulled ahead a touch on the last couple of rises before the finish. Came back in 5th so did my job to an extent in keeping the team competitive and Sam gained another place which was nice. Little frustrated I couldn't force myself to more, but not the worst run on an average day. Good running from the shuoc contingent though, with Matt and Olly doing well on the earlier legs.

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Warm down including to the bus stop to head home, bit of a shame to miss the night out.

Friday Dec 2, 2016 #

12 PM

Running 50:53 [1] 9.69 km (5:15 / km) +126m 4:56 / km
slept:10.5 shoes: Nike Zoom Pegasus 31

Easy with Matt in Porter. Bit coldy and tight behind my right knee, felt better towards the end.

Thursday Dec 1, 2016 #

3 PM

Running warm up/down 16:19 [1] 3.51 km (4:39 / km) +15m 4:33 / km
shoes: Nike Zoom Pegasus 31

Running 31:00 [4] 7.77 km (3:59 / km) +131m 3:41 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Dragged myself out for a session to try and clear my head and ease my legs out. 15min tempo (3mins) then a Mona Fartlek which I got wrong annoyingly, did 2*90(90, 2*60(60), 2*30(30), 215(15). Moving better than expected just kept it all nice and relaxed with the weekend in mind.
Splits:
15min tempo:
4.15k (3:36's)
Mona fartlek:
430m, 470m, 290m, 300m, 160m, 170m, 80m, 80m.

Pretty consistent, shorter ones had hills. Recs included.

Running warm up/down 10:47 [1] 2.0 km (5:24 / km) +69m 4:36 / km
shoes: Nike Zoom Pegasus 31

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