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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Cross Training25 27:41:403592.1
  Running26 17:20:46 128.86(8:05) 207.39(5:01) 22922345.7
  Orienteering13 9:24:02 49.65(11:22) 79.91(7:03) 22361513.4
  Strength and conditioning17 3:36:00216.0
  Drills/Plyometrics1 30:52 1.85(16:42) 2.97(10:23)60.2
  Total72 58:33:20 180.37 290.27 45287727.3

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Sunday Mar 31, 2019 #

5 PM

Running 40:59 intensity: (59 @1) + (28:46 @2) + (11:14 @3) 8.05 km (5:06 / km) +57m 4:55 / km
ahr:144 max:157 shoes: Salming Trail T2

Easy trot on the fields with M in the evening sun. Long day travelling but good to be out.

Saturday Mar 30, 2019 #

7 AM

Cross Training 1:00:00 intensity: (15:51 @1) + (8:26 @2) + (35:43 @3)
ahr:103 max:164

10 AM

Running 36:20 intensity: (1:49 @1) + (23:10 @2) + (10:56 @3) + (24 @4) + (1 @5) 6.73 km (5:24 / km) +41m 5:14 / km
ahr:140 max:182 shoes: Nike Zoom Pegasus 35

Last one in melb :(

Friday Mar 29, 2019 #

12 PM

Running warm up/down 13:33 intensity: (20 @1) + (6:04 @2) + (7:09 @3) 2.8 km (4:50 / km) +42m 4:30 / km
ahr:149 max:159 shoes: Nike Zoom Pegasus 35

Orienteering 10:34 intensity: (4 @2) + (10:30 @3) 2.28 km (4:38 / km) +34m 4:19 / km
ahr:155 max:161 shoes: Nike Zoom Pegasus 35

Steady short sprint course on Kew Asylum, last bit of O in Aus!

Running warm up/down 9:30 intensity: (6:32 @2) + (2:20 @3) + (38 @4) 2.11 km (4:30 / km) +12m 4:23 / km
ahr:149 max:175 shoes: Nike Zoom Pegasus 35

Thursday Mar 28, 2019 #

11 AM

Cross Training 1:00:33 [2]
ahr:56 max:85

AJ
5 PM

Running 1:01:01 intensity: (3:29 @1) + (42:27 @2) + (10:27 @3) + (42 @4) + (3:56 @5) 13.54 km (4:30 / km) +145m 4:17 / km
ahr:140 max:185 shoes: Nike Zoom Pegasus 35

Easy to and from the pipebridge with Tash then a relaxed 5k tempo to see where I'm at before a WD back. Felt pretty strong all things considered, 3 weeks to sharpen up a bit but the fitness should hopefully be pretty good after bashing the xt.

Wednesday Mar 27, 2019 #

4 PM

Running 1:24:54 intensity: (1:11 @1) + (53:13 @2) + (28:54 @3) + (1:36 @4) 16.62 km (5:07 / km) +152m 4:53 / km
ahr:146 max:172 shoes: Nike Zoom Pegasus 35

With Joe on the river, nice.

Tuesday Mar 26, 2019 #

10 AM

Cross Training 1:25:36 intensity: (38:54 @1) + (37:28 @2) + (9:14 @3)
ahr:122 max:149

5 PM

Running 38:17 intensity: (45 @1) + (27:52 @2) + (9:40 @3) 8.16 km (4:42 / km) +104m 4:25 / km
ahr:145 max:161 shoes: Nike Zoom Pegasus 35

Monday Mar 25, 2019 #

11 AM

Running 5:43 intensity: (3:57 @1) + (36 @2) + (1:10 @3) 1.02 km (5:37 / km)
ahr:118 max:128 shoes: NVii Forest 1

Orienteering 46:37 intensity: (1:59 @1) + (37:41 @2) + (6:41 @3) + (16 @4) 6.97 km (6:41 / km) +229m 5:45 / km
ahr:138 max:177 shoes: NVii Forest 1

2 PM

Orienteering 1:33:22 intensity: (7:44 @1) + (49:13 @2) + (31:08 @3) + (5:17 @4) 10.06 km (9:17 / km) +537m 7:19 / km
ahr:144 max:175 shoes: NVii Forest 1

Sunday Mar 24, 2019 #

7 AM

Running 26:29 intensity: (3:59 @1) + (21:22 @2) + (1:08 @3) 5.0 km (5:18 / km)
ahr:127 max:137 shoes: Nike Zoom Pegasus 35

10 AM

Running 1:04:12 [2] 13.45 km (4:46 / km) +106m 4:36 / km
ahr:164 max:194 shoes: Nike Zoom Pegasus 35

5 PM

Cross Training 1:00:00 intensity: (2:47 @1) + (49:35 @2) + (7:38 @3)
ahr:136 max:161

Saturday Mar 23, 2019 #

8 AM

Running 34:40 intensity: (2:18 @1) + (31:09 @2) + (1:13 @3) 6.8 km (5:06 / km) +1m 5:06 / km
ahr:130 max:142 shoes: Nike Zoom Pegasus 35

6 PM

Running 42:30 intensity: (8:13 @1) + (27:16 @2) + (6:30 @3) + (31 @4) 6.12 km (6:57 / km) +291m 5:37 / km
ahr:136 max:169 shoes: Nike Zoom Pegasus 35

Friday Mar 22, 2019 #

Note

Travelled to the Grampians and Arapilles taking in 2 reasonable hikes so not exactly a rest day.

Thursday Mar 21, 2019 #

8 AM

Cross Training 41:08 intensity: (21:41 @1) + (13:58 @2) + (5:29 @3)
ahr:120 max:164

11 AM

Running 57:49 intensity: (10:19 @1) + (13:37 @2) + (28:43 @3) + (5:10 @4) 10.86 km (5:19 / km) +450m 4:25 / km
ahr:147 max:176 shoes: Nike Zoom Pegasus 35

Packing in some climbs with Joe in Westerfolds, nice to be back running with him! Cycled to and from.

Cross Training 59:35 intensity: (27:03 @1) + (8:49 @2) + (23:43 @3)
ahr:107 max:153

Wednesday Mar 20, 2019 #

10 AM

Cross Training 1:30:07 [2]
ahr:90 max:90

90 AJ
5 PM

Running 48:04 intensity: (39 @1) + (32:04 @2) + (15:09 @3) + (12 @4) 10.33 km (4:39 / km) +118m 4:24 / km
ahr:146 max:167 shoes: Nike Zoom Pegasus 35

10 PM

Strength and conditioning 12:00 [1]

Tuesday Mar 19, 2019 #

8 AM

Cross Training 1:15:00 intensity: (1:02:08 @1) + (3:41 @2) + (6:08 @3) + (2:55 @4) + (8 @5)
ahr:114 max:188

Spin
5 PM

Running 55:56 intensity: (27 @1) + (16:39 @2) + (16:38 @3) + (21:59 @4) + (13 @5) 13.27 km (4:13 / km) +121m 4:02 / km
ahr:159 max:188 shoes: Nike Zoom Pegasus 35

Decided against track tonight to try and protect my feet and opted for a fartlek on the single track. Easy to and from the Chandler then a fartlek loop. Was a little nervous about doing a session but felt good running and didn't feel my feet after a couple of minutes, were a little sensitive before. Had to get back to some harder running at some point and feel like I've passed a sizeable mental hurdle here. Will monitor progress going forward but I think the main thing that will help will be coming back to softer ground soon.
10 PM

Strength and conditioning 12:00 [1]

Monday Mar 18, 2019 #

9 AM

Cross Training 1:00:06 [2]
ahr:52 max:64

60 AJ
5 PM

Running 50:00 intensity: (1:01 @1) + (22:53 @2) + (22:40 @3) + (3:26 @4) 10.38 km (4:49 / km) +137m 4:31 / km
ahr:148 max:174 (injured) shoes: Nike Zoom Pegasus 35

Out up to the Asylum with Tash and Mila then back on the river. Felt physically better today, feet pretty tender to start but couldn't feel them after a couple of k which was good. Felt more like a runner though, systems firing right today.
10 PM

Strength and conditioning 12:00 [1]

Sunday Mar 17, 2019 #

10 AM

Orienteering 30:40 intensity: (5:27 @1) + (23:53 @2) + (1:20 @3) 4.85 km (6:20 / km) +197m 5:16 / km
ahr:131 max:153 shoes: NVii Forest 1

Hanging

Orienteering 14:50 intensity: (18 @1) + (1:42 @2) + (4:49 @3) + (8:01 @4) 2.13 km (6:58 / km) +134m 5:18 / km
ahr:161 max:176 shoes: NVii Forest 1

Height awareness

Orienteering 19:51 intensity: (43 @2) + (6:40 @3) + (12:28 @4) 2.65 km (7:29 / km) +110m 6:12 / km
ahr:166 max:180 shoes: NVii Forest 1

Exit direction
1 PM

Orienteering 20:10 intensity: (7 @1) + (24 @2) + (6:43 @3) + (12:48 @4) + (8 @5) 3.26 km (6:12 / km) +146m 5:04 / km
ahr:166 max:182 shoes: NVii Forest 1

Short middle sim
6 PM

Cross Training 30:00 intensity: (7:41 @1) + (2:34 @2) + (19:43 @3) + (2 @4)
ahr:103 max:167

Saturday Mar 16, 2019 #

9 AM

Orienteering 20:40 intensity: (9:06 @1) + (9:26 @2) + (2:08 @3) 3.05 km (6:47 / km) +78m 6:01 / km
ahr:123 max:138 shoes: Asics Fuji-Runnegade 2

Hanging

Running 4:25 intensity: (20 @1) + (3:38 @2) + (27 @3) 0.93 km (4:46 / km) +17m 4:22 / km
ahr:129 max:143 shoes: Asics Fuji-Runnegade 2

11 AM

Orienteering 1:06:54 intensity: (29:05 @1) + (4:04 @2) + (33:45 @3) 4.32 km (15:29 / km) +71m 14:18 / km
ahr:101 max:135 shoes: Asics Fuji-Runnegade 2

Shadow

Orienteering 11:23 intensity: (2:51 @1) + (5:18 @2) + (3:14 @3) 1.99 km (5:43 / km) +25m 5:23 / km
ahr:136 max:160 shoes: Asics Fuji-Runnegade 2

CP1

Orienteering 33:58 intensity: (6 @1) + (1:09 @2) + (23:33 @3) + (8:51 @4) + (19 @5) 5.26 km (6:28 / km) +104m 5:53 / km
ahr:162 max:195 shoes: Asics Fuji-Runnegade 2

Long legs
10 PM

Strength and conditioning 12:00 [1]

Friday Mar 15, 2019 #

6 PM

Cross Training 1:15:00 intensity: (17:28 @1) + (48:45 @2) + (8:47 @3)
ahr:125 max:149

Roll up and down Darebin after the f1.

Thursday Mar 14, 2019 #

9 AM

Cross Training 1:00:04 [4]
ahr:57 max:66

AJ Session: 10up, 3x10mins(1), 5x1min(15s), 10down. Some good work, feeling strong. Managed to wangle my way on to fantasy fell running too :P
3 PM

Running warm up/down 14:10 intensity: (11:01 @2) + (3:09 @3) 3.01 km (4:43 / km) +28m 4:30 / km
ahr:144 max:158 shoes: Inov-8 x-talon 225 (red)

Orienteering 30:59 intensity: (1:55 @1) + (19:35 @2) + (9:29 @3) 4.77 km (6:30 / km) +127m 5:44 / km
ahr:142 max:164 shoes: Inov-8 x-talon 225 (red)

Contour only near the pipebridge.

Running warm up/down 14:12 intensity: (3 @1) + (9:00 @2) + (5:09 @3) 3.0 km (4:44 / km) +12m 4:39 / km
ahr:146 max:158 shoes: Inov-8 x-talon 225 (red)

10 PM

Strength and conditioning 12:00 [1]

Wednesday Mar 13, 2019 #

11 AM

Running 49:18 intensity: (58 @1) + (47:29 @2) + (51 @3) 10.18 km (4:51 / km) +96m 4:38 / km
ahr:139 max:154 shoes: Nike Zoom Pegasus 35

To the pipebridge and then the other side of the river, legs a little tired but not really any pain from the feet.
5 PM

Cross Training 1:15:00 intensity: (16:20 @1) + (54:33 @2) + (4:05 @3) + (2 @4)
ahr:131 max:168

Roll up Darebin and back, nice evening.
10 PM

Strength and conditioning 12:00 [1]

Tuesday Mar 12, 2019 #

10 AM

Cross Training 1:30:00 intensity: (32:20 @1) + (41:03 @2) + (16:37 @3)
ahr:120 max:144

90 on the trails
5 PM

Running warm up/down 14:34 intensity: (30 @1) + (13:53 @2) + (11 @3) 3.19 km (4:34 / km) +15m 4:27 / km
ahr:139 max:150 shoes: Nike Zoom Pegasus 35

Running intervals 23:04 [4] 3.71 km (6:13 / km)
ahr:129 max:147 shoes: Nike Zoom Pegasus 35

Short track session. Pretty fun to be able to run a bit harder. Joe was tuning up for Thursday which gave me a good opportunity to get a little more speed work in, ran some 4's at his target pace before a bit of a hit out on the last one, then some sharpening 2's again with a bit more on the last. Felt pretty good, speed endurance is what's lacking really but that'll come, feet a bit tender at the end.

Running warm up/down 14:32 intensity: (17 @1) + (12:56 @2) + (1:19 @3) 3.04 km (4:47 / km) +10m 4:42 / km
ahr:136 max:154 shoes: Nike Zoom Pegasus 35

Cross Training 30:00 [1]

Roll to and from the track.
11 PM

Strength and conditioning 12:00 [1]

Monday Mar 11, 2019 #

9 AM

Cross Training 45:00 intensity: (21:48 @1) + (12:31 @2) + (10:41 @3)
ahr:115 max:163

Easy 45 on the spinner, will look to cut back the xt now as running should hopefully increase
5 PM

Running 37:23 intensity: (1:07 @1) + (20:58 @2) + (14:18 @3) + (1:00 @4) 8.1 km (4:37 / km) +103m 4:20 / km
ahr:148 max:173 shoes: Nike Zoom Pegasus 35

Easy around the river, loving life, gorgeous sunny afternoon. Pretty much pain free.
10 PM

Strength and conditioning 12:00 [1]

Sunday Mar 10, 2019 #

11 AM

Running warm up/down 10:33 intensity: (46 @1) + (9:12 @2) + (35 @3) 2.05 km (5:09 / km) +11m 5:01 / km
ahr:140 max:152 shoes: NVii Forest 1

Orienteering 54:07 intensity: (12 @1) + (10:56 @2) + (3:38 @3) + (25:53 @4) + (13:28 @5) 8.01 km (6:46 / km) +124m 6:16 / km
ahr:167 max:193 shoes: NVii Forest 1

Autumn series 2. Mistake on the first but then settled well and orienteered confidently through to 9. From there it was a similar story to the other times I've tried to run hard, chest got tight, HR went awol and body felt like it was shutting down. Debated retiring at 12 but decided instead to just roll around the last loop and get some good tech training in. Bit annoying but still good to have gotten some benefit in difficult terrain. Hopefully body will stop reacting like this as running increase, know I'm fit it just hasn't converted to running yet.
C • Sounds like SVT 4

Running warm up/down 19:29 intensity: (2:17 @1) + (14:46 @2) + (2:26 @3) 3.01 km (6:28 / km) +37m 6:06 / km
ahr:134 max:160 shoes: NVii Forest 1

10 PM

Strength and conditioning 12:00 [1]

Saturday Mar 9, 2019 #

11 AM

Orienteering 16:55 intensity: (5:37 @2) + (7:51 @3) + (1:22 @4) + (2:05 @5) 3.72 km (4:33 / km) +35m 4:21 / km
ahr:159 max:194 shoes: Nike Zoom Pegasus 35

Bash out around the long course. Struggled to run hard again after about half way round, just haven't ran hard for a while but that will come. Couple of small mistakes despite planning! Not bothering with XT today, event was quite full on and feeling a bit tired.

Running 1:00:00 [1] 10.0 km (6:00 / km) +20m 5:56 / km
shoes: Nike Zoom Pegasus 35

Hanging/event admin.

Friday Mar 8, 2019 #

9 AM

Cross Training 1:30:00 intensity: (28:26 @1) + (48:22 @2) + (13:12 @3)
ahr:130 max:158

Morning ride on the trails.
10 PM

Strength and conditioning 13:00 [1]

Really exciting news today that once back from Australia I'll be moving to Keswick for 6 months to work! Stoked to be able to live in the Lakes for a while. Also found out that next year I'll be back in Sheffield studying for a masters which again will be awesome.
C • Good 2

Thursday Mar 7, 2019 #

9 AM

Cross Training 1:05:00 [4]
ahr:124 max:191

Spinning session: 10up, 30x1min hard (30s), 10down.
Also bloody split my Garmin screen, bummer.
12 PM

Strength and conditioning 20:00 [1]

5 PM

Cross Training 35:00 [1]

Bits n bobs.
6 PM

Orienteering 25:00 intensity: (1:40 @1) + (6:00 @2) + (16:01 @3) + (1:19 @4) 4.91 km (5:06 / km) +100m 4:37 / km
ahr:149 max:176 shoes: Nike Zoom Pegasus 35

Darebin O training. Just happy to run hard, not too focused on the orienteering so many poor misses but didn't really care, good to be back.

Wednesday Mar 6, 2019 #

10 AM

Cross Training 1:30:00 intensity: (1:14:19 @1) + (2:16 @2) + (13:25 @3)
ahr:110 max:139

90 AJ in the rain
4 PM

Running 35:00 intensity: (32 @1) + (15:24 @2) + (18:49 @3) + (15 @4) 7.56 km (4:38 / km) +49m 4:29 / km
ahr:148 max:168 shoes: Nike Zoom Pegasus 35

Pipebridge and a loop back, feeling really fit, couple of very minor niggles but generally good, dead happy but will keep it sensible.
11 PM

Strength and conditioning 15:00 [1]

Tuesday Mar 5, 2019 #

2 PM

Cross Training 1:00:00 [4]
ahr:124 max:162

Good tough AJ session. 10 up, pyramid: 1,2,3,4,5,5,4,3,2,1 (30s after 1/2, min for the rest), 12 down. Feeling fit and strong, good times.
5 PM

Running 23:44 intensity: (55 @1) + (8:58 @2) + (12:41 @3) + (1:10 @4) 5.13 km (4:37 / km) +53m 4:24 / km
ahr:149 max:172 shoes: Nike Zoom Pegasus 35

Jog over to the track

Drills/Plyometrics 30:52 intensity: (13:26 @1) + (5:35 @2) + (11:51 @3) 2.97 km (10:23 / km)
ahr:108 max:146 shoes: Nike Zoom Pegasus 35

Drill session whilst the others did intervals then a short warm down. Heels a bit sensitive but generally good.
10 PM

Strength and conditioning 12:00 [1]

Monday Mar 4, 2019 #

8 AM

Cross Training 1:49:37 intensity: (30:15 @1) + (57:19 @2) + (21:52 @3) + (11 @4)
ahr:123 max:178

Out to La Trobe to check out courses for this weekend, then got some shoes, then back.
7 PM

Running 26:14 intensity: (8 @1) + (23:27 @2) + (2:38 @3) + (1 @4) 5.11 km (5:08 / km) +60m 4:51 / km
ahr:142 max:166 shoes: Nike Zoom Pegasus 35

Easy up to watch Warren play hockey.
10 PM

Strength and conditioning 12:00 [1]

Sunday Mar 3, 2019 #

8 AM

Orienteering 53:46 intensity: (58 @1) + (2:00 @2) + (23:32 @3) + (25:22 @4) + (1:54 @5) 8.3 km (6:29 / km) +157m 5:55 / km
ahr:163 max:193

Fryerstwon O. Cool area and tricky in the low-vis, generally good but a little lazy on contact.
10 PM

Strength and conditioning 12:00 [1]

No time for a second x-training session today after selling the car this afternoon. Maybe not the worst thing, looking to build on the running next week, but would have been nice to be able to spin out.

Saturday Mar 2, 2019 #

8 AM

Running warm up/down 12:20 intensity: (1:21 @1) + (9:15 @2) + (1:44 @3) 2.15 km (5:45 / km)
ahr:128 max:144 shoes: Nike Air Zoom Pegasus 34

Orienteering 14:16 intensity: (1:41 @1) + (12:03 @2) + (32 @3) 3.4 km (4:12 / km) +30m 4:01 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 34

Sprint training on Melbourne uni, good to work harder again and orienteering well.

Running warm up/down 11:51 intensity: (31 @1) + (8:55 @2) + (2:25 @3) 2.0 km (5:56 / km) +4m 5:52 / km
ahr:142 max:165 shoes: Nike Air Zoom Pegasus 34

5 PM

Cross Training 1:15:00 [3]
ahr:121 max:182

Steady 75, keeping it over 40kph, sweatfest.
10 PM

Strength and conditioning 12:00 [1]

Friday Mar 1, 2019 #

7 AM

Cross Training 19:54 intensity: (10:21 @1) + (6:34 @2) + (2:59 @3)
ahr:118 max:142 (injured)

Back from the garage.

Cross Training 1:30:00 [3]
ahr:116 max:169

Steady 90 on the spinner watching JWOC 2017...sobering.
2 PM

Cross Training 30:00 [2]

Swim
11 PM

Strength and conditioning 12:00 [1]

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