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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Running34 31:39:43 260.63(7:17) 419.45(4:32) 53444405.0
  Cross Training5 4:30:00660.0
  Strength and conditioning6 4:30:00495.0
  Orienteering2 1:43:23 11.81(8:45) 19.0(5:26) 513357.0
  Total45 42:23:06 272.44 438.45 58565917.0

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Wednesday Jan 31, 2018 #

6 PM

Running 33:23 intensity: (7:30 @1) + (22:55 @2) + (2:58 @3) 7.25 km (4:36 / km) +26m 4:32 / km
ahr:140 max:158 shoes: Adidas Supernova Glide Boost 8

Fulwood the eccy warm up

Orienteering 34:36 intensity: (12 @1) + (1:03 @2) + (12:36 @3) + (20:45 @4) 8.04 km (4:18 / km) +97m 4:03 / km
ahr:166 max:179 shoes: Adidas Supernova Glide Boost 8

Relaxed cruise around the urban score. No pressure or pushing but still a bit lazy on the nav

Running 16:11 intensity: (24 @1) + (11:29 @2) + (4:18 @3) 2.9 km (5:35 / km) +126m 4:35 / km
ahr:149 max:164 shoes: Adidas Supernova Glide Boost 8

Home up the hill
9 PM

Running 6:00 [1] 1.26 km (4:46 / km) +20m 4:25 / km
shoes: NB Vazee Rush V2

Gym and back

Tuesday Jan 30, 2018 #

5 PM

Running 28:26 intensity: (17:09 @1) + (9:35 @2) + (1:42 @3) 6.05 km (4:42 / km) +25m 4:36 / km
ahr:130 max:157 shoes: Adidas Supernova Glide Boost 8

Down to track with Joe.

Running 19:58 intensity: (36 @1) + (2:41 @2) + (4:53 @3) + (7:24 @4) + (4:24 @5) 5.56 km (3:35 / km) +2m 3:35 / km
ahr:168 max:185 shoes: Nike Air Zoom Streak 5

Solo session on the track. Didn't fancy 10x800 and thought I'd try a taper session that worked a few times last year. 200, 400, 600, 800, k, k, 800, 600, 400, 200. Working ok on my own but a fair bit of weaving slowed some of the reps. Got trough to the second K but after a kick pit stop my toe suddenly got too painful, hobbling on WD and didn't want to develo0 any issues from running funny so called it a day. Frustrating because I felt pretty comfortable.

Running 10:03 intensity: (6:49 @1) + (2:18 @2) + (56 @3) 1.76 km (5:42 / km) +2m 5:40 / km
ahr:130 max:138 shoes: Adidas Supernova Glide Boost 8

Massive struggle of a warm down with Bartram. Stopped at Tesco because I wasn't really running.

Monday Jan 29, 2018 #

4 PM

Running 1:01:28 intensity: (10:50 @1) + (30:09 @2) + (20:29 @3) 12.41 km (4:57 / km) +418m 4:14 / km
ahr:146 max:165 shoes: NB 690 AT

Easy Rivelin and stannington before gym
5 PM

Strength and conditioning 45:00 [2]

Sunday Jan 28, 2018 #

11 AM

Orienteering 1:08:47 intensity: (57 @1) + (4:00 @2) + (30:22 @3) + (33:28 @4) 10.97 km (6:16 / km) +415m 5:16 / km
ahr:163 max:176 shoes: Inov-8 Oroc 280 (R)

Eyam Moor EM Champs. Returning to orienteering and quite enjoyed it. Felt grim in terrain and really flat and empty on climbs. Lost time on the long route and a stupid 3~mistake. Good otherwise and looking forward to getting back to it.
12 PM

Running warm up/down 35:00 [1] 7.0 km (5:00 / km) +100m 4:40 / km
shoes: Inov-8 Oroc 280 (R)

Saturday Jan 27, 2018 #

9 AM

Running warm up/down 16:46 intensity: (11 @1) + (7:01 @2) + (4:31 @3) + (4:47 @4) + (16 @5) 4.12 km (4:04 / km) +1m 4:04 / km
ahr:158 max:183 shoes: Nike Air Zoom Streak 5

HR and Sats gone mad.

Running 37:13 intensity: (50 @1) + (5:10 @2) + (4:30 @3) + (25:39 @4) + (1:04 @5) 10.02 km (3:43 / km) +11m 3:42 / km
ahr:167 max:186 shoes: Nike Air Zoom Streak 5

Session at Rother Valley with Dane. 10(2.5), 7.5(90), 6,(90), 4(90), 2.5(90). Felt good to start but really suffering at the end. Wind was grim.

Running warm up/down 18:54 intensity: (3:29 @1) + (14:27 @2) + (58 @3) 4.07 km (4:38 / km) +11m 4:35 / km
ahr:138 max:148 shoes: Nike Air Zoom Streak 5

Friday Jan 26, 2018 #

2 PM

Running 1:11:28 intensity: (16:35 @1) + (45:58 @2) + (8:55 @3) 14.36 km (4:59 / km) +345m 4:27 / km
ahr:142 max:165 shoes: NB 690 AT

Nice chilled one in Rivelin before circuits. Out to the Dams then up Fox Hagg and along top path. Gorgeous day for it, feeling really good other than toe just a little sore.
4 PM

Strength and conditioning 40:00 [2]

Reasonable weights work in circuits.

Thursday Jan 25, 2018 #

4 PM

Cross Training 45:00 [2]

Boring but protecting the body and listening to some sound advice. Felt really good though today and could have ran but screw being injured again.

Strength and conditioning 50:00 [2]

Wednesday Jan 24, 2018 #

1 PM

Running 2:44:27 intensity: (29:39 @1) + (1:29:05 @2) + (45:43 @3) 30.04 km (5:28 / km) +798m 4:50 / km
ahr:145 max:165 shoes: Inov-8 x-talon 212 (s17)

Expected this to be pretty tough and it was. Solo out to Stannington then all the way along the ridge to the trig on Ughill Moors. Across to Headstone then a long slow terrainy slog across to Stannage, really sapping and tough. Along the edge then up to the Pole and down to Redmires before more terrain bashing across to Porter and down for home. Mentally the 1st 10 were fine, 2nd were rough as hell because of the terrain gobbling and then last 10 were pretty cruisey. Took it easy but won't be doing these too regularly but enough to stay honest and make the sub 2hr runs a little easier.

Tuesday Jan 23, 2018 #

5 PM

Running 26:18 intensity: (12:57 @1) + (9:13 @2) + (4:08 @3) 6.03 km (4:22 / km) +21m 4:17 / km
ahr:131 max:159 shoes: Adidas Supernova Glide Boost 8

Down to Joe's for a trim then to track mainly with Mycroft.

Running 6:18 intensity: (2 @1) + (11 @2) + (1:22 @3) + (4:26 @4) + (17 @5) 2.01 km (3:08 / km) +1m 3:08 / km
ahr:174 max:182 shoes: Nike Air Zoom Streak 5

2k tempo pre sesh.

Running 17:28 intensity: (19 @1) + (4:12 @2) + (3:10 @3) + (7:56 @4) + (1:51 @5) 3.79 km (4:37 / km) +2m 4:36 / km
ahr:166 max:196 shoes: Nike Air Zoom Streak 5

Bit of faster work on the track. Was going to be 10x400 off of around 55 but halfway through the 9th I popped a bit and no point carrying on after that. Good times and paces though, felt really comfortable but still kind of in 4th gear and lacking that top end stuff but that's why I'm building this stuff in more. Nice to be back on track.
C • 55s 2

Running 20:24 intensity: (6:39 @1) + (10:36 @2) + (3:09 @3) 4.12 km (4:57 / km) +40m 4:44 / km
ahr:142 max:165 shoes: Adidas Supernova Glide Boost 8

Couple of laps with the boys then back to cathederal. Mad seeing AJ kicking about, not as impressive at 400s as he is at thumping lads.

Monday Jan 22, 2018 #

8 AM

Running 30:12 intensity: (3:13 @1) + (25:34 @2) + (1:25 @3) 7.16 km (4:13 / km) +110m 3:55 / km
ahr:144 max:157 shoes: Adidas Supernova Glide Boost 8

Morning one with daneo
6 PM

Running 1:00:52 intensity: (17 @1) + (5:11 @2) + (33:10 @3) + (22:14 @4) 16.53 km (3:41 / km) +168m 3:30 / km
shoes: Adidas Supernova Glide Boost 8

60 min Raz with Daneo. Legs a touch heavy at the end but glad to start feeling good on this sort of stuff now. Think I'm finally over my hump both mentally and physically so only good things to come.
7 PM

Running 5:46 intensity: (1:03 @1) + (4:31 @2) + (12 @3) 0.98 km (5:55 / km) +70m 4:21 / km
ahr:141 max:153 shoes: Adidas Supernova Glide Boost 8

Plod home up that hill
8 PM

Strength and conditioning 40:00 [2]

Gym.

Sunday Jan 21, 2018 #

12 PM

Running 1:26:56 [2] 15.87 km (5:29 / km) +401m 4:52 / km
shoes: Inov-8 x-talon 212

Long run with the boys in rivelin. Wyming looked peng.

Saturday Jan 20, 2018 #

9 AM

Running 20:18 intensity: (5:02 @1) + (10:55 @2) + (3:54 @3) + (27 @4) 4.53 km (4:29 / km) +28m 4:21 / km
ahr:141 max:170 shoes: Adidas Supernova Glide Boost 8

Shake out with Dane and Matt
1 PM

Running 37:00 intensity: (9 @1) + (20 @2) + (1:50 @3) + (34:24 @4) + (17 @5) 10.0 km (3:42 / km) +204m 3:21 / km
ahr:175 max:181 shoes: Adidas Distancestar 2

Sheffield Open XC. Dead field so settled in with Matt on the first lap when Daneo went off hard. Lost touch a little on the second and he'd gapped on the 3rd. Pretty lonely for all of us, Duncan just pipped me on the last lap to take 3rd but quite happy to have pushed. Finding it difficult to get the HR up atm, need a bit more work at the top end.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Friday Jan 19, 2018 #

2 PM

Running 52:21 intensity: (21:45 @1) + (28:57 @2) + (1:39 @3) 10.01 km (5:14 / km) +258m 4:38 / km
ahr:134 max:152 shoes: NB 690 AT

Real easy standard with Sam. Felt dead on my feet though.
4 PM

Strength and conditioning 50:00 [2]

Thursday Jan 18, 2018 #

8 AM

Running 30:16 intensity: (3:29 @1) + (20:28 @2) + (6:08 @3) + (11 @4) 7.1 km (4:16 / km) +72m 4:03 / km
ahr:145 max:168 shoes: Adidas Supernova Glide Boost 8

Morning 30 with Daneo along fulwood. Toe was just a dull ache at times, back on it.
6 PM

Running warm up/down 10:21 intensity: (1:34 @1) + (6:04 @2) + (2:14 @3) + (29 @4) 2.38 km (4:21 / km) +23m 4:09 / km
ahr:146 max:168 shoes: Adidas Supernova Glide Boost 8

Running 1:06:19 intensity: (7:57 @1) + (12:10 @2) + (19:26 @3) + (25:29 @4) + (1:17 @5) 14.02 km (4:44 / km) +245m 4:21 / km
ahr:156 max:183 shoes: Adidas Supernova Glide Boost 8

North Stand Race. Opted for Hallam, Hillsborouggh Bramall. Felt really good for the first part, strong up to Hallam then bit of a bitty route missing a turn to Hillsborough and adding some distance including a wee stop halfway down Hagg Lane. On the turn around back towards city my stomach just suddenly gave up as the splits tell I think and despite several stops showed no sign of sorting itself out so crawled/walked back to Tim's. Still got a reasonable run out until around 12k, would have been on for a couple of minutes over the hour I think.
C • What we all want to know... 2

Running warm up/down 5:23 intensity: (2:11 @1) + (3:03 @2) + (9 @3) 0.98 km (5:31 / km) +35m 4:41 / km
ahr:137 max:154 shoes: Adidas Supernova Glide Boost 8

Wednesday Jan 17, 2018 #

8 AM

Strength and conditioning 45:00 [1]

Lack luster gym.
1 PM

Cross Training 45:00 [2]

Boring on the watt bike avec jose. Toe just a bit of a dull bruised feeling now, not as bad as I thought. Still hurts but will try some chilled running.

Tuesday Jan 16, 2018 #

9 AM

Cross Training 1:00:00 [2]

Steady hour with Joe
5 PM

Cross Training 1:20:00 [4]

Bike session with Joe. 10 wu, 30x1(1), 10wd

Monday Jan 15, 2018 #

5 PM

Running 29:36 intensity: (2:55 @1) + (11:29 @2) + (6:51 @3) + (8:21 @4) 7.11 km (4:10 / km) +140m 3:47 / km
ahr:153 max:179 shoes: Adidas Supernova Glide Boost 8

Started a raz with Dane bit had to stop 4k~ in. Hit my toe off a door frame on Saturday and thought it was nothing but is very painful, maybe broken, maybe just a bad sprain but either way, going to keep to the bike until it doesn't hurt walking.
7 PM

Cross Training 40:00 [1]

Sunday Jan 14, 2018 #

Note

Feeling pretty crap after 21st celebrations but another good week ticked off. Looking forward to getting back to sheffield tomorrow.

Saturday Jan 13, 2018 #

9 AM

Running 16:18 intensity: (10 @1) + (6 @2) + (2:41 @3) + (10:40 @4) + (2:41 @5) 5.0 km (3:16 / km) +49m 3:06 / km
ahr:175 max:183 shoes: Inov-8 Road x-233

Lonely run out at the parkrun. Off the front on my own but kept pushing through quite well. Had to run on the grass and mud for a while which slowed the pace a touch but pleased with how I felt off a bigger mileage week.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Friday Jan 12, 2018 #

12 PM

Running 38:58 intensity: (4:34 @1) + (32:44 @2) + (1:40 @3) 9.28 km (4:12 / km) +72m 4:03 / km
ahr:142 max:160 shoes: Adidas Supernova Glide Boost 8

Easy before lunch on the roads.

Thursday Jan 11, 2018 #

2 PM

Running warm up/down 11:37 intensity: (1:15 @1) + (8:21 @2) + (2:01 @3) 2.61 km (4:27 / km) +35m 4:10 / km
ahr:145 max:165 shoes: Adidas Supernova Glide Boost 8

Running 33:00 intensity: (1:29 @1) + (1:07 @2) + (4:30 @3) + (25:54 @4) 9.5 km (3:29 / km) +19m 3:26 / km
ahr:167 max:179 shoes: Adidas Supernova Glide Boost 8

3x10mins off 1 minute on the road between Ashby and Bitteswell. Thought it'd be grim and it kind of was but enjoyed it and felt strong and comfortable compared to recent weeks. Distances progressively further and paces faster which is good, last couple of minutes felt a little tough. Couple of annoying pauses for cars who were being dicks, the joys of people rushing home.

3.00k, 3.02k, 3.11k.

Running warm up/down 19:58 intensity: (52 @1) + (17:48 @2) + (1:18 @3) 4.49 km (4:27 / km) +16m 4:22 / km
ahr:147 max:157 shoes: Adidas Supernova Glide Boost 8

Wednesday Jan 10, 2018 #

3 PM

Running 1:18:07 intensity: (6:08 @1) + (1:00:38 @2) + (10:49 @3) + (32 @4) 16.43 km (4:45 / km) +177m 4:31 / km
ahr:146 max:170 shoes: Walsh PB Elite

Easy one on the fields, wasn't relishing the plod but a couple of podcasts made it easier. Nice to have a bit more of a chilled day and an essay break. pretty uneventful other than the usual plumbing issues.
C • what are you eating? 5

Tuesday Jan 9, 2018 #

12 PM

Running warm up/down 23:10 intensity: (17:15 @1) + (3:48 @2) + (2:07 @3) 4.68 km (4:57 / km) +30m 4:48 / km
ahr:130 max:142 shoes: Adidas Supernova Glide Boost 8

Running 46:31 intensity: (51 @1) + (11:34 @2) + (15:43 @3) + (18:23 @4) 12.04 km (3:52 / km) +34m 3:49 / km
ahr:160 max:175 shoes: Adidas Supernova Glide Boost 8

Big birthday session. As I am now supposedly a man, I thought I'd do a man session. 30s, 1, 2, 3, 4, 5, 5, 4, 3, 2, 1, 30s (half rep recoveries). Feeling a bit tired and grindy but got it done, tough session mentally. Warm down was a killer, hadn't really eaten enough before. 21k done though.

Running warm up/down 19:38 intensity: (50 @1) + (18:19 @2) + (29 @3) 4.29 km (4:35 / km) +30m 4:25 / km
ahr:146 max:155 shoes: Adidas Supernova Glide Boost 8

Monday Jan 8, 2018 #

10 AM

Running 26:12 intensity: (5:14 @1) + (19:15 @2) + (1:43 @3) 5.69 km (4:36 / km) +53m 4:24 / km
ahr:138 max:152 shoes: Adidas Supernova Glide Boost 8

Bit of a ploddy morning one on the road loop.
3 PM

Running 50:08 intensity: (20 @1) + (13:44 @2) + (34:21 @3) + (1:43 @4) 13.32 km (3:46 / km) +86m 3:39 / km
ahr:157 max:168 shoes: Adidas Supernova Glide Boost 8

Steady raz on the roads. Out to Dunton then Gilmorton and back via Ashby so nice to be on a different route for a change. Quite a few short pauses to let cars go as the fading light and fog were a touch sketchy. Felt much better than the last couple of days, probably because of a big sleep. Last run before adulthood!
C • Feeling Better 8

Sunday Jan 7, 2018 #

10 AM

Running 1:44:11 intensity: (17:43 @1) + (53:19 @2) + (28:16 @3) + (4:53 @4) 21.03 km (4:57 / km) +495m 4:26 / km
ahr:147 max:171 shoes: Inov-8 x-talon 212 (s17)

Long run with Finn and a couple of Charnwood guys over at Bradgate and Beacon Hill. Chest still a little tight today but that eased off. Legs and body tired by the end but ground it out. Nice to get a longer one done.

Saturday Jan 6, 2018 #

2 PM

Running 44:56 [4] 11.04 km (4:04 / km) +122m 3:52 / km
shoes: Adidas Distancestar 2

Absolute shitter at counties. Began well and settled in to the chasing pack, feeling good and just where I wanted to be. Began noticing something was wrong on the middle of the 1st big lap, hamstrings seizing up and legs just not turning over, despite head still feeling good. On the start of the 2nd big lap, my chest began seizing up like it hasn't done for a long time and by the start of the third I was struggling to do anything more than jog having struggled through the second, dropping a lot of places. Debated pulling out because it was just getting increasingly worse and by the middle of the third I nearly walked back because I couldn't even stand straight. Horrible experience and have no real explanation for it, ran straight through the finish and grabbed my inhaler and after a while it settled down. Quite shook at the end and frustrated/disappointed with the run but it seems to be just one of those days. Was having a bad race anyway but still quite disconcerting. More races to come though, just forgetting about this.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: Adidas Distancestar 2

Friday Jan 5, 2018 #

Note
(rest day)

Thursday Jan 4, 2018 #

10 AM

Running 35:00 intensity: (2:26 @1) + (12:41 @2) + (12:45 @3) + (7:08 @4) 8.89 km (3:56 / km) +42m 3:51 / km
ahr:154 max:180 shoes: Adidas Supernova Glide Boost 8

Taper session before counties on saturday. 10min warm up, 10min tempo, 6x20(20) strides, 10min warm down.
Felt ok but legs still a touch heavy but that should get sorted by rolling/stretching and a rest tomorrow.
10 mins: 3.02k (3:19's)
6x20: 110-120m (3:00's~).

Wednesday Jan 3, 2018 #

9 AM

Running 30:41 intensity: (4:19 @1) + (25:04 @2) + (1:18 @3) 6.38 km (4:49 / km) +56m 4:37 / km
ahr:141 max:155 shoes: Inov-8 Race Ultra 270

Trudgy morning run on the fields.
3 PM

Running 1:06:33 intensity: (3:16 @1) + (50:16 @2) + (7:36 @3) + (5:09 @4) + (16 @5) 14.34 km (4:38 / km) +111m 4:28 / km
ahr:149 max:184 shoes: Walsh PB Elite

Easy on the fields out to the medieval village then back via Ashby. HRM being dumb at the start but was feeling good. Nice to have an easier day on the legs. Wind and weather was grim.

Tuesday Jan 2, 2018 #

Note

Training planned now for the next 2 months and races for the first 6, encouragement and motivation creeping back.
7 PM

Running warm up/down 17:10 [1] 3.47 km (4:56 / km) +8m 4:53 / km
shoes: Adidas Supernova Glide Boost 8

Running 28:16 [4] 6.89 km (4:06 / km) +28m 4:01 / km
shoes: Adidas Supernova Glide Boost 8

Fartlek session with the harriers. On a route I don't really know and had to stop a couple of times to wait for directions. Miserable night and a bit tired and leggy but still churning out some decent paces but again was solo off the front, which is becoming something of a habit. Looking forward to getting back on the track once back in Sheffield. Lot of changes going on with the club atm which I wasn't privy to before, staying out of it but centres around not being able to retain good athletes which is annoying.

Running warm up/down 10:18 [1] 1.96 km (5:16 / km) +27m 4:55 / km
shoes: Adidas Supernova Glide Boost 8

Monday Jan 1, 2018 #

8 AM

Running 24:15 intensity: (1:37 @1) + (18:50 @2) + (3:28 @3) + (20 @4) 5.7 km (4:15 / km) +51m 4:05 / km
ahr:142 max:168 shoes: Adidas Supernova Glide Boost 8

Easy bba.
3 PM

Running 49:41 intensity: (1:44 @1) + (16:54 @2) + (30:22 @3) + (41 @4) 13.0 km (3:49 / km) +103m 3:41 / km
ahr:155 max:167 shoes: Adidas Supernova Glide Boost 8

Steady raz around the villages, little tired from yesterday and had some plumbing issues which forces a stop in the middle but other than that felt good.

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