Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m				load
Running	34	23:57:35	188.47	(7:38)	303.31	(4:44)	4359				3171.4
Orienteering	8	6:22:51	36.06	(10:37)	58.04	(6:36)	1725	121 /	138c	87%	977.9
Strength and conditioning	3	2:35:00									370.0
Total	40	32:55:26	224.53		361.35		6084	121 /	138c	87%	4519.3

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Tuesday Jan 31, 2017 #

6 PM

Running warm up/down 18:01 [2] 4.04 km (4:28 / km) +14m 4:23 / km
ahr:152 max:170 shoes: Nike Zoom Pegasus 31

HR a bit high

Running intervals 40:00 [4] 8.54 km (4:41 / km) +126m 4:22 / km
ahr:159 max:184 shoes: Adidas Distancestar

Intervals down at Endcliffe. Horribly boggy and even with 12's in my spikes I was still sliding. Tussling with whether to do this, feel quite drained from revising but think it helped clear my head but was a little flat. On my own from the get go with Paddy suffering with short spikes before hitting the tarmac. Session was 4x(3x90[30]), 4 mins between sets. Walked the 30s and easy jog on the 4's.
Splits:
439, 434, 441, 429, 446, 418, 439, 434, 441, 436, 453, 414
Not too bad in the mud, just nice to get out.

Running warm up/down 13:44 [1] 2.38 km (5:46 / km) +62m 5:06 / km
shoes: Nike Zoom Pegasus 31

Monday Jan 30, 2017 #

5 PM

Running 31:33 [2] 6.5 km (4:51 / km) +108m 4:29 / km
ahr:141 max:175 shoes: Nike Zoom Pegasus 31

Jog with Matt, brain fried, easier week this one.

Strength and conditioning 45:00 [2]

Sunday Jan 29, 2017 #

11 AM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Supra V2 (2)

Orienteering 1:10:47 [3] *** 9.81 km (7:13 / km) +398m 6:00 / km
ahr:159 max:177 spiked:18/25c shoes: VJ Supra V2 (2)

DVO-Shining Cliff- Black

Was quite looking forward to this as a nice change of scenery from my desk the last week but didn't really come together. Didn't feel settled at all from the off and head just wasn't focused. Generally moving alright but without any conviction with the navigation, very lazy, little focus or plan. Mistakes early on then settled for a bit, then got a bit carried away running then was just lazy at the end. Not great reading but with work and at the end of a long week I'm not worried as I know I'm orienteering well at the minute and this is just a blip. Missed opportunity to put in to practice some of the things I've been working on but these days happen. Nothing major and always roughly knew where I was, just lazy at the end of legs and was scrappy, constant little mistakes instead of howlers. Tough work with dirty undergrowth and slopes.

Saturday Jan 28, 2017 #

9 AM

Running 13:30 [1] 2.89 km (4:40 / km) +3m 4:39 / km
ahr:156 max:186 shoes: Nike Zoom Pegasus 31

Down to the bus, skeptical of HR.

10 AM

Running 21:51 [2] 4.54 km (4:49 / km) +66m 4:29 / km
ahr:144 max:183 shoes: Inov-8 x-talon 212

Missed my stop, getting off late and had to run basically over Chatsworth but got picked up by the Wilson's which saved a hill.

11 AM

Orienteering 28:41 [1] 3.09 km (9:17 / km) +98m 8:01 / km
ahr:135 max:164 spiked:7/8c shoes: Inov-8 x-talon 212

Shadowing Olly around AP course.

C • Cheers 1

Orienteering 21:30 [1] 2.42 km (8:53 / km) +57m 7:57 / km
ahr:141 max:160 spiked:8/9c shoes: Inov-8 x-talon 212

Follow Felix at a distance on the compass.

Orienteering 14:50 [3] 2.18 km (6:48 / km) +81m 5:44 / km
ahr:156 max:165 spiked:10/10c shoes: Inov-8 x-talon 212

Did a CP on my own whilst people started having lunch.

12 PM

Orienteering 22:11 [1] 2.22 km (10:00 / km) +62m 8:46 / km
spiked:7/7c shoes: Inov-8 x-talon 212

Collecting far controls.

1 PM

Orienteering 6:34 [1] 0.91 km (7:13 / km) +20m 6:30 / km
ahr:137 max:158 spiked:3/3c shoes: Inov-8 x-talon 212

Began the clock relay but right quad was becoming increasingly grumbly so called it a day. Successful orienteering bar one shite bearing, worth the bus trip out, good session put on by Kirsten.

Friday Jan 27, 2017 #

3 PM

Running 26:50 [2] 5.43 km (4:57 / km) +106m 4:30 / km
ahr:145 max:165 shoes: Inov-8 Race Ultra 270

First half of standard Riv with Matt and Adam.

Running hills 47:42 [4] 11.06 km (4:19 / km) +427m 3:37 / km
ahr:159 max:180 shoes: Inov-8 Race Ultra 270

5x Coppice Hill reps. On my own other than chasing Matt and Adam a bit on the first and was tough work grinding up the hill. First half of each felt tougher with the bobbly path meaning more movement and lungs were feeling the cold a bit. Felt pretty strong and held form well throughout though.
Splits:
4:53, 4:56, 4:57, 4:59, 4:55.

Consistency pretty good but probably could have pushed myself a bit more especially towards the end of reps. Good outing though and quite enjoyed it, I'll do this again at some point. (recs inc.).

Running warm up/down 14:47 [1] 3.19 km (4:38 / km) +34m 4:24 / km
ahr:142 max:158 shoes: Inov-8 Race Ultra 270

Run home.

Thursday Jan 26, 2017 #

3 PM

Running 49:38 [2] 9.73 km (5:06 / km) +235m 4:33 / km
ahr:140 max:161 shoes: Inov-8 Race Ultra 270

Easy with Joe in Rivelin.

Wednesday Jan 25, 2017 #

3 PM

Running 43:01 [2] 7.89 km (5:27 / km) +239m 4:44 / km
ahr:145 max:166 shoes: Inov-8 x-talon 212

Out to Wyming and the Dams with Matt.

Orienteering 57:07 [2] *** 5.91 km (9:40 / km) +277m 7:50 / km
ahr:148 max:174 spiked:16/18c shoes: Inov-8 x-talon 212

Rivelin training with Matt. First bit was pretty nice, then the rest was grotty and fighty with little to gain. Good to get out on the map and orienteering well when it was good.

4 PM

Running 29:44 [1] 5.33 km (5:35 / km) +47m 5:21 / km
ahr:143 max:167 shoes: Inov-8 x-talon 212

Tired top path home.

Tuesday Jan 24, 2017 #

5 PM

Running 29:38 [2] 6.14 km (4:50 / km) +21m 4:45 / km
ahr:138 max:165 shoes: Mizuno Wave Musha 4

Cruise to the track with Joe.

6 PM

Running intervals 34:13 [5] 8.11 km (4:13 / km) +10m 4:12 / km
ahr:173 max:190 shoes: Mizuno Wave Musha 4

Return to the track to start turning some screws. Wasn't keen on the 20x400 which was the Hallamshire session so decided on 2 mile tempo then 12x400 (60). Nice to get the legs turning over and felt better than expected if a little tired and flat on the faster stuff.
Splits:
2miles: 10:17 (3:11's)
12x400: 66.5, 67.5, 67.7, 68.7, 67.8, 68.0, 68.4, 68.2, 68.0, 68.3, 67.8, 67.0.

Good first session back.

7 PM

Running 22:57 [1] 4.14 km (5:33 / km) +131m 4:47 / km
ahr:143 max:158 shoes: Mizuno Wave Musha 4

Trudge home interceded with the bus.

Monday Jan 23, 2017 #

7 AM

Running 27:10 [1] 5.67 km (4:47 / km) +72m 4:30 / km
ahr:146 max:182 shoes: Nike Zoom Pegasus 31

Morning trundle with James.

4 PM

Running 46:31 [2] 9.77 km (4:46 / km) +148m 4:26 / km
ahr:150 max:181 shoes: Nike Zoom Pegasus 31

Pre circuits cruising, Crimcar for the first time.

5 PM

Strength and conditioning 50:00 [2]

Sunday Jan 22, 2017 #

10 AM

Orienteering 59:00 [3] **** 10.02 km (5:53 / km) +318m 5:05 / km
ahr:165 max:178 spiked:28/31c shoes: VJ Supra V2 (2)

SYO - Baslow and Big Moor. 1st by 6:20~

Cold day out in the hills. Good race plan before hand, easy start and build through the race with a focus on planning and compass. Generally clean, wasn't taking the most direct lines but was picking pretty good running ones which meant I could keep moving and flowing. Caught Al at 9 and then went through the rest of the course with him which helped with keeping a good tempo. Couple of small slips, mainly in the circles, 11, 20, 30. 3rd of the way through the course at each then which might be something to look in to. very happy with how I maintained focus. Good outing.

C • Joe Who? 1

11 AM

Running 30:00 [1] 5.2 km (5:46 / km) +100m 5:16 / km
shoes: VJ Supra V2 (2)

Saturday Jan 21, 2017 #

10 AM

Running warm up/down 13:32 [1] 2.59 km (5:14 / km) +45m 4:48 / km
ahr:141 max:167 shoes: Nike Zoom Pegasus 31

Running 47:14 [4] 10.59 km (4:28 / km) +208m 4:04 / km
ahr:162 max:187 shoes: Adidas Distancestar

Hallamshire session on Graves Park. 10(3), 5x1(1), 8(2), 7(3). Good enough group out, wasn't ever really running on my own which made a nice change from home. Mainly working with Paul today which was going well. Hills were a bit tough and a couple of slidy bits but generally ok running.
Splits:
10: 2.88k
5x1: 320, 346, 314, 340, 317
8: 2.31k
7: 2.08k.

Positive for the first session back in sheff.

Running warm up/down 14:03 [1] 2.33 km (6:02 / km) +44m 5:31 / km
ahr:133 max:150 shoes: Nike Zoom Pegasus 31

Friday Jan 20, 2017 #

Running 49:57 [2] 9.98 km (5:00 / km) +244m 4:28 / km
ahr:147 max:165 shoes: Inov-8 Race Ultra 270

Easy Standard Rivelin with Adam and Matt, good to be back.

Thursday Jan 19, 2017 #

4 PM

Running warm up/down 14:26 [2] 3.15 km (4:35 / km) +1m 4:34 / km
shoes: Inov-8 x-talon 190

Running tempo 36:00 [4] 9.2 km (3:55 / km) +32m 3:51 / km
shoes: Inov-8 x-talon 190

Grim session on my own in the park at Broughton. Slippy, cold and muddy out and didn't feel great when I got there but Money Season is calling and it's no time to wimp out. 3x10mins(2mins walk), felt pretty sluggish and it's reflected in the times, stomach problems on the 2nd as well but kept grinding.
Splits (km):

2.84, 2.82, 2.81.

So pace hovering around 3:30's which for a tempo in these conditions isn't too bad but couldn't have pushed more today, just wasn't in the legs or head. I'll blame revision I think. Good tough one to get out of the way.

Running warm up/down 17:53 [1] 3.39 km (5:17 / km) +34m 5:01 / km
shoes: Inov-8 x-talon 190

Wednesday Jan 18, 2017 #

8 AM

Running 40:20 [2] 8.89 km (4:32 / km) +20m 4:29 / km
shoes: Nike Zoom Pegasus 31

4 PM

Running 35:58 [1] 7.34 km (4:54 / km) +69m 4:41 / km
shoes: Inov-8 Race Ultra 270

Further mysteries.

Tuesday Jan 17, 2017 #

7 PM

Running warm up/down 14:55 [1] 3.07 km (4:52 / km) +7m 4:48 / km
shoes: Nike Zoom Pegasus 31

Running 50:06 [4] 11.49 km (4:22 / km) +152m 4:05 / km
shoes: Nike Zoom Pegasus 31

HHAC session on the wooded hill in Enderby. Session was 8 up and down but I was moving off the front and decided to put the work in and did 10. 1 rep was 590-600m with 15m continuous climb so a bit of a lung/leg burner by the end. Felt quite average, neither good or bad, just going through the motions but got a bit slower as it went on.
Splits:
2:00, 2:03, N/A (around 2:02), 2:02, 2:05, 2:03, 2:07, 2:06, 2:08, 2:01.

Faded but finished pretty well, stopped watch accidentally on the 3rd, not used to the garmin. Good tough session.

Running warm up/down 8:00 [1] 1.6 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Monday Jan 16, 2017 #

10 AM

Running 25:55 [1] 5.76 km (4:30 / km) +35m 4:22 / km
shoes: Nike Zoom Pegasus 31

4 PM

Running 35:27 [2] 7.56 km (4:41 / km) +69m 4:29 / km
shoes: Inov-8 Race Ultra 270

Mysterious tactics.

Sunday Jan 15, 2017 #

Note

Looking over some analysis, I was a bit off on a number of routes, not wanting to attack and going around a lot. Maybe was a bit tired but need to start backing myself in the terrain a bit more.

10 AM

Running warm up/down 21:00 [1] 4.1 km (5:07 / km)
shoes: Inov-8 x-talon 212

Orienteering 57:50 [3] *** 10.75 km (5:23 / km) +167m 5:00 / km
spiked:24/27c shoes: Inov-8 x-talon 212

LEI Bagworth.

Legs pretty tired from the start from skiing still. Technically pretty good, slips on 4, 8 and 12, all in the circle and a couple of sub-optimal routes. Down on Rich by about 2:30, should have hit that time but was fading a bit at the end and concentration was slipping. Pretty good outing but crap weather. Normal order is now resumed, is that money season I hear calling?

C • It's that time of year again 3

Saturday Jan 14, 2017 #

6 PM

Running 24:16 [2] 5.32 km (4:34 / km) +66m 4:18 / km
shoes: Nike Zoom Pegasus 31

Easing the legs out after travelling home. Quads are a bit spanked but should just work out with rolling. First run out with new Garmin as well (220), really cool, liking the bluetooth upload.

Thursday Jan 12, 2017 #

4 PM

Running 36:50 [2] 6.3 km (5:51 / km) +433m 4:21 / km
shoes: Inov-8 x-talon 212

Awesome run up the mountain. Out on the same trail as yesterday but cut left where it crossed the other runs and worked my way up. When it stopped I fancied getting to the middle station for the cable car so grinded up the slope to it. Then flew back down on the slope with very little control just before the snow started properly. Great run and felt good on the climb, 433m in 4.7k! Skied 41k earlier.

Wednesday Jan 11, 2017 #

4 PM

Running 32:52 [2] 5.96 km (5:31 / km) +278m 4:28 / km
shoes: Inov-8 x-talon 212

Easy cruising up the mountain and back down the same way. Tough in the fresh snow and with the climb but felt pretty good. Skied for 5.5 hours, 70k.

Tuesday Jan 10, 2017 #

Note

Slow start to the day but got out in the afternoon for 33k. Was going to run when I got in but it's basically a white out and wouldn't be safe.

Monday Jan 9, 2017 #

7 AM

Running 31:55 [2] 5.74 km (5:34 / km) +208m 4:42 / km
shoes: Inov-8 x-talon 212

Early morning birthday run. Up the mountain for a mile or so then skimmed along the slopes watching the sunrise on the far side. Not that long but not a massive amount of time. 63k skied as well. I'll try and get another couple of runs in this week but it's nice having a bit of time off before it all goes again next week.

Sunday Jan 8, 2017 #

Note

Good first day, 60k skied and 4 and a half hours on the slopes. No time for a run, got in on one of the last lifts. I'll head out tomorrow.

Saturday Jan 7, 2017 #

Note

Off skiing with Harriet and the cousins. I'll head out for a couple of runs but it'll be nice to have a bit of time off halfway through winter training, been very positive so far.

Friday Jan 6, 2017 #

2 PM

Running 13:59 [1] 3.17 km (4:25 / km) +4m 4:23 / km
shoes: Nike Zoom Pegasus 31

Jog down to Broughton.

Running 32:00 [4] 8.35 km (3:50 / km) +22m 3:47 / km
shoes: Inov-8 x-talon 212

Pretty tough session on my own in the freezing wind and rain, bit muddy out too. Very miserable out and I couldn't really be arsed but these are the sessions that count more I think. 10min tempo (2mins) then Mona Fartlek so 2x90(90), 4x60(60), 4x30(30), 4x15(15). Settled in well on the 10 and felt good then legs were a bit tight and stomach wasn't great for the rest of it but ground it out.
Splits:

2.96k, 470, 480, 330, 320, 310, 320, 160, 160, 160, 150, 70, 80, 80, 80.

Cold and a bit miserable by the end.

Running 15:38 [1] 3.12 km (5:01 / km) +28m 4:48 / km
shoes: Inov-8 x-talon 212

Home, very cold.

Thursday Jan 5, 2017 #

3 PM

Running 37:43 [2] 8.71 km (4:20 / km) +84m 4:08 / km
shoes: Nike Zoom Pegasus 31

Easy on the roads from home, not a massive amount of time as I'm trying to put a good work shift in before going away next week.

Wednesday Jan 4, 2017 #

1 PM

Running warm up/down 14:17 [1] 3.2 km (4:28 / km) +6m 4:25 / km
shoes: Nike Zoom Pegasus 31

To Broughton.

Running intervals 45:00 [4] 11.72 km (3:50 / km) +41m 3:46 / km
shoes: Inov-8 x-talon 212

Quite a tough solo pyramid session on the grass on the Broughton playing fields. Very blustery out and up one side had a slight drag in to the wind so was a bit of a grind. Session was 1,2,3,4,5,5,4,3,2,1 all off of half recoveries. Legs felt pretty heavy from the get go but still managed to churn out some pretty respectable paces.
Splits:

320, 630, 940, 1.25, 1.55, 1.53, 1.21, 900, 610, 310.

The second 5 and 4 did feel tougher and it shows but the second half also took in more of the headwind so not too bothered about that. Distances more consistent than expected so that's encouraging. Good bit of work done. (recs inc.).

Running warm up/down 15:30 [1] 3.24 km (4:47 / km) +31m 4:34 / km
shoes: Nike Zoom Pegasus 31

Jog home.

5 PM

Strength and conditioning 1:00:00 [3]

Working through some Si stuff in the gym.

Tuesday Jan 3, 2017 #

3 PM

Running 1:08:36 [2] 15.62 km (4:24 / km) +124m 4:13 / km
shoes: Nike Zoom Pegasus 31

Easy out on the roads from home. Cold and blowy out but moving ok, stomach turning a bit towards the end.

Monday Jan 2, 2017 #

11 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Late arriving.

Orienteering 44:21 [4] 10.73 km (4:08 / km) +247m 3:42 / km
shoes: Nike Zoom Pegasus 31

Belper Urban.

Good first half, moving well with Willy off the front from 3 and battling well through to the gardens when he pulled a bit but recaught him at 16. Then took a poor route on the long leg, losing a lot of time and treading water a bit on my own through the park section. Messed up 22 pretty bad at the end, fatigue maybe, but just couldn't get my head around it, very disappointing before finishing 2nd but 3rd behind rich with the crossing.
Some positives with this like sticking with Willy for that long and my planning ahead was very good barring the long leg to 17. Annoyed at this one and not focusing until the end. Legs felt a bit shot from the start on the climbs and ;ack of inhaler meant blowing a bit at times but not bad considering.

Running 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Nike Zoom Pegasus 31

Warm down with will, josh, ben and rich.

Sunday Jan 1, 2017 #

1 PM

Running 1:03:23 [2] 13.27 km (4:47 / km) +95m 4:37 / km
shoes: Inov-8 Race Ultra 270

Hated every minute of this. Wet, cold, windy, muddy and slippy meant it was just a grind.
On another note though winter training is moving along nicely in to the new year. I'm feeling strong and on results I'm the fastest I've ever been which is nice given that I haven't really done the speed stuff yet. All looking positive so I'll keep this up in to the next few months.

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