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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Running44 34:20:37 270.57(7:37) 435.44(4:44) 67873732.7
  Strength and conditioning5 3:25:00295.0
  Forest Orienteering 3 3:18:59 20.47(9:43) 32.95(6:02) 83383 /92c90%657.4
  Sprint Orienteering 3 1:35:46 13.45(7:07) 21.64(4:26) 43758 /60c96%281.9
  Total47 42:40:22 304.49 490.02 8057141 /152c92%4967.0

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Tuesday Mar 31, 2020 #

5 PM

Running 1:03:59 intensity: (4:39 @1) + (17:12 @2) + (23:12 @3) + (17:47 @4) + (1:09 @5) 16.1 km (3:58 / km) +260m 3:41 / km
ahr:155 max:180 shoes: Hoka Clifton 6

Easy/steady.

Monday Mar 30, 2020 #

5 PM

Running 1:17:22 intensity: (39:10 @1) + (31:08 @2) + (4:39 @3) + (2:25 @4) 15.0 km (5:09 / km) +207m 4:49 / km
ahr:139 max:173 shoes: Walsh PB Elite (3)

Fields.

Sunday Mar 29, 2020 #

3 PM

Running 38:31 intensity: (1:13 @1) + (4:53 @2) + (15:19 @3) + (17:06 @4) 10.01 km (3:51 / km) +219m 3:28 / km
ahr:157 max:194 shoes: Hoka Clifton 6

Steady.

Saturday Mar 28, 2020 #

4 PM

Running 1:27:11 intensity: (1:01:34 @1) + (21:55 @2) + (2:39 @3) + (1:03 @4) 16.81 km (5:11 / km) +310m 4:45 / km
ahr:133 max:171 shoes: Walsh PB Elite (3)

Fields.

Friday Mar 27, 2020 #

4 PM

Running 1:31:37 intensity: (33:13 @1) + (48:04 @2) + (9:33 @3) + (47 @4) 18.48 km (4:57 / km) +403m 4:28 / km
ahr:142 max:167 shoes: Walsh PB Elite (3)

Fields.

Thursday Mar 26, 2020 #

3 PM

Running 1:01:45 intensity: (18:58 @1) + (33:18 @2) + (7:44 @3) + (1:45 @4) 15.0 km (4:07 / km) +202m 3:51 / km
ahr:141 max:167 shoes: Hoka Clifton 6

Easy on the roads.
Physically fine, mentally just not there. Found it difficult to get out and to really care at the moment. Struggling to find the motivation with 0 races to aim for and only very distant possibilities to think about. I don't really like training singles, think it's harder to maintain good mileage and adequate recovery so unsure with what to do with myself. I know the season is pretty messed up for everyone but I maybe hadn't realised how competition driven I am.
7 PM

Strength and conditioning 40:00 [1]

SYO virtual circuits.

Wednesday Mar 25, 2020 #

Note
(rest day)

Tuesday Mar 24, 2020 #

5 PM

Running 1:02:45 intensity: (40:22 @1) + (19:54 @2) + (2:29 @3) 13.17 km (4:46 / km) +220m 4:24 / km
ahr:134 max:164 shoes: Walsh PB Elite (3)

Monday Mar 23, 2020 #

9 AM

Running 50:00 intensity: (2:07 @1) + (21:39 @2) + (20:52 @3) + (5:22 @4) 13.35 km (3:45 / km) +115m 3:35 / km
ahr:155 max:172 shoes: Hoka Clifton 6

Steady 50 on the roads, felt pretty good but a little grindy on the hills.

Sunday Mar 22, 2020 #

12 PM

Running 1:22:31 intensity: (1:05:15 @1) + (7:16 @2) + (6:57 @3) + (3:03 @4) 15.04 km (5:29 / km) +149m 5:14 / km
ahr:136 max:171 shoes: Walsh PB Elite (3)

Fosse Meadows with dad in the sun then a little extension at the end. Felt quite tired.

Saturday Mar 21, 2020 #

8 AM

Running warm up/down 13:12 intensity: (9:47 @1) + (3:25 @2) 3.02 km (4:23 / km) +4m 4:21 / km
ahr:137 max:147 shoes: Hoka Clifton 6

Running 32:00 intensity: (20 @1) + (2:25 @2) + (4:29 @3) + (22:32 @4) + (2:14 @5) 9.32 km (3:26 / km) +24m 3:23 / km
ahr:167 max:178 shoes: Hoka Clifton 6

10min tempo (3.02km), 2 min jog, then a Mona Fartlek (5.89km). Tried to keep moving on the floats and felt pretty spent at the end of the session, didn't lap my watch but just kept rolling through. Very blowy out. Good session.

Running warm up/down 16:28 intensity: (38 @1) + (15:50 @2) 3.66 km (4:30 / km) +27m 4:20 / km
ahr:146 max:151 shoes: Hoka Clifton 6

5 PM

Running 30:00 intensity: (8:03 @1) + (17:33 @2) + (3:35 @3) + (49 @4) 7.06 km (4:15 / km) +54m 4:06 / km
ahr:146 max:167 shoes: Hoka Clifton 6

Trot on the roads, felt good so just rolled with it.

Friday Mar 20, 2020 #

8 AM

Running 38:13 [2] 8.08 km (4:44 / km) +79m 4:31 / km
ahr:156 max:178 shoes: Walsh PB Elite (3)

Easy on the fields from mum and dad's.
4 PM

Running 43:59 intensity: (43:29 @1) + (30 @2) 8.0 km (5:30 / km) +58m 5:18 / km
ahr:121 max:147 shoes: Walsh PB Elite (3)

Trot on the fields with dad.

Thursday Mar 19, 2020 #

7 AM

Running 1:05:23 intensity: (19:19 @1) + (15:12 @2) + (18:17 @3) + (12:35 @4) 16.63 km (3:56 / km) +298m 3:37 / km
ahr:149 max:171 shoes: Hoka Clifton 6

Steady on the roads. Redmires over to Ringinlow and back home. Quite hilly but felt alright just ticking over.
10 AM

Running 23:53 intensity: (13:21 @1) + (5:28 @2) + (1:28 @3) + (3:36 @4) 5.22 km (4:35 / km) +102m 4:10 / km
ahr:141 max:172 shoes: Hoka Clifton 6

To and from work

Wednesday Mar 18, 2020 #

2 PM

Running 1:54:52 intensity: (59:20 @1) + (41:02 @2) + (6:34 @3) + (5:31 @4) + (2:25 @5) 21.62 km (5:19 / km) +522m 4:44 / km
ahr:140 max:186 shoes: Hoka Challenger ATR 5

Headstone with the Joe's and Mellor. Nice.

Tuesday Mar 17, 2020 #

7 AM

Running 41:17 intensity: (1:28 @1) + (5:02 @2) + (8:54 @3) + (8:02 @4) + (17:51 @5) 10.4 km (3:58 / km) +259m 3:32 / km
ahr:168 max:188 shoes: Walsh PB Racer (2)

Effort round Standard Rivelin. Easy from home up to the top of Crookes then hard round it before cruising home. Will probably set myself more solo challenges and fell races to keep sane over the next few weeks, quite enjoyed it. Lowered my previous CR from 35:17 to 29:28.
5 PM

Running 44:42 intensity: (11:59 @1) + (29:56 @2) + (2:47 @3) 10.01 km (4:28 / km) +148m 4:10 / km
ahr:144 max:161 shoes: Hoka Challenger ATR 5

Easy in Porter.

Monday Mar 16, 2020 #

Note

So, as expected, pretty much the whole season has gone or is going. Felt as though I'd gotten myself in to a strong place for the coming races, felt confident physically and in my technique and was really ready to perform as well as I could. But there's nothing you can do about it so no point complaining. Training won't go to waste and I'm going to take each opportunity to race as it comes. Will also work out some other fun goals for the year and just enjoy being able to be out. Difficult to set goals at the moment but maybe will try some things that the current orienteering season restricts and reassess what will be realistic in the coming months.
7 AM

Running 20:00 intensity: (15:06 @1) + (3:44 @2) + (42 @3) + (28 @4) 4.49 km (4:27 / km) +49m 4:14 / km
ahr:136 max:169 shoes: Hoka Clifton 6

6 PM

Running 43:56 intensity: (42:33 @1) + (1:23 @2) 7.92 km (5:33 / km) +164m 5:02 / km
ahr:116 max:151 shoes: Hoka Clifton 6

Work run.

Sunday Mar 15, 2020 #

10 AM

Running warm up/down 10:03 intensity: (1:41 @1) + (5:39 @2) + (58 @3) + (1:06 @4) + (39 @5) 2.0 km (5:01 / km) +19m 4:47 / km
ahr:148 max:186 shoes: Walsh PB Racer (3)

Forest Orienteering 51:00 intensity: (6:02 @1) + (29:28 @2) + (15:13 @3) + (17 @4) 8.79 km (5:48 / km) +200m 5:12 / km
ahr:149 max:165 spiked:32/35c shoes: Walsh PB Racer (3)

Cruise around a course from the CSC final on Tankersley a few years ago. Controlled throughout, just 2 or 3 minor lapses in concentration but corrected quickly and avoided the impending mistake, felt smooth.

Running warm up/down 10:40 intensity: (9:01 @1) + (1:39 @2) 2.08 km (5:08 / km) +20m 4:54 / km
ahr:135 max:143 shoes: Walsh PB Racer (3)

Saturday Mar 14, 2020 #

12 PM

Running warm up/down 13:57 intensity: (9:47 @1) + (4:10 @2) 2.53 km (5:31 / km) +62m 4:55 / km
ahr:128 max:150 shoes: Walsh PB Racer

Sprint Orienteering 27:55 intensity: (14 @1) + (1:13 @2) + (7:58 @3) + (15:45 @4) + (2:45 @5) 6.41 km (4:21 / km) +168m 3:51 / km
ahr:164 max:179 spiked:16/16c shoes: Walsh PB Racer

Norfolk Park orienteering. Not orienteered here and stayed mostly out of the park which was awesome in the newly mapped urban areas. Tricky, slopey housing estates. Felt good again, similar feeling to Thursday, very on it with my own routes, spotted traps early and felt confident. Not full gas but enough to get a good session out of it, good signs.
2 excellent events by SYO this week, great courses and well organised, thoroughly enjoyed them, especially if they were the last of the season.

Running warm up/down 12:05 intensity: (10:19 @1) + (1:46 @2) 2.02 km (5:59 / km) +47m 5:21 / km
ahr:128 max:142 shoes: Nike Zoom Winflo 4

Friday Mar 13, 2020 #

10 AM

Running 41:16 intensity: (20:40 @1) + (20:36 @2) 9.12 km (4:31 / km) +134m 4:13 / km
ahr:138 max:153 shoes: Hoka Challenger ATR 5

Easy Forge Dam.
4 PM

Running 5:18 intensity: (3:44 @1) + (1:34 @2) 1.14 km (4:38 / km)
ahr:136 max:145

Running 7:36 intensity: (6:57 @1) + (39 @2) 1.58 km (4:49 / km) +10m 4:40 / km
ahr:131 max:143

Strength and conditioning 45:00 [1]

Easy 45 matrix.
5 PM

Strength and conditioning 30:00 [1]

SYO circuits, good stretching and core.

Thursday Mar 12, 2020 #

6 AM

Running 20:00 intensity: (15:31 @1) + (4:29 @2) 4.4 km (4:33 / km) +24m 4:25 / km
ahr:134 max:152 shoes: Hoka Clifton 6

6 PM

Running 12:11 intensity: (3:06 @1) + (5:13 @2) + (2:29 @3) + (1:07 @4) + (16 @5) 2.99 km (4:04 / km) +1m 4:04 / km
ahr:146 max:186 shoes: Nike Zoom Winflo 4

Sprint Orienteering 37:12 intensity: (1:07 @1) + (2:13 @2) + (14:18 @3) + (17:51 @4) + (1:43 @5) 8.84 km (4:13 / km) +138m 3:54 / km
ahr:163 max:178 spiked:25/26c shoes: Nike Zoom Winflo 4

Fat Cat urban night race. Really quite a good run tonight. Felt very controlled and on top of what I was doing, good use of descriptions and magnifier. Picked routes early and stuck to them, was pretty happy with most of them. Felt comfortable moving as well, quite cruisey. Couple of minor hesitations and took it easy on the slippy corners but had a lot of fun.

Running warm up/down 14:49 intensity: (2:44 @1) + (8:02 @2) + (4:03 @3) 2.98 km (4:58 / km) +137m 4:03 / km
ahr:147 max:159 shoes: Nike Zoom Winflo 4

Wednesday Mar 11, 2020 #

10 AM

Running warm up/down 5:11 [1] 1.17 km (4:26 / km) +1m 4:24 / km
ahr:124 max:134 shoes: Nike Zoom Winflo 4

Running warm up/down 6:37 intensity: (3:49 @1) + (2:48 @2) 1.33 km (5:00 / km) +54m 4:09 / km
ahr:139 max:145 shoes: Nike Zoom Winflo 4

Strength and conditioning 45:00 [2]

Power + sprint drills, good session.
5 PM

Running 1:19:34 intensity: (1:03:35 @1) + (11:46 @2) + (3:34 @3) + (31 @4) + (8 @5) 14.03 km (5:40 / km) +339m 5:04 / km
ahr:132 max:176 shoes: Hoka Challenger ATR 5

Easy Fox Hagg with Lova.

Tuesday Mar 10, 2020 #

7 AM

Running warm up/down 13:28 intensity: (10:19 @1) + (3:09 @2) 3.01 km (4:29 / km)
ahr:132 max:148 shoes: Nike Zoom Winflo 4

Running intervals 22:00 intensity: (22 @1) + (4:14 @2) + (6:25 @3) + (9:43 @4) + (1:16 @5) 5.98 km (3:41 / km) +67m 3:29 / km
ahr:162 max:176 shoes: Nike Zoom Winflo 4

Legs still feeling the weekend a bit so bit of shorter session. 10min tempo (2mins), 5x1min(1min). Uphill in to the wind and rain was a little unpleasant but ground it out ok. Nice to get it done earlier.

Running warm up/down 15:11 intensity: (4:26 @1) + (9:33 @2) + (1:12 @3) 3.37 km (4:31 / km) +63m 4:07 / km
ahr:144 max:158 shoes: Nike Zoom Winflo 4

11 AM

Running 8:58 intensity: (4:58 @1) + (4:00 @2) 1.9 km (4:43 / km) +39m 4:17 / km
ahr:133 max:151 shoes: Hoka Clifton 6

Class cancelled
1 PM

Running 25:25 intensity: (9:14 @1) + (10:55 @2) + (1:56 @3) + (3:20 @4) 5.4 km (4:42 / km) +139m 4:10 / km
ahr:142 max:171 shoes: Hoka Clifton 6

To and from work

Monday Mar 9, 2020 #

6 AM

Running 30:00 intensity: (13:43 @1) + (9:53 @2) + (5:57 @3) + (27 @4) 6.61 km (4:32 / km) +150m 4:04 / km
ahr:141 max:167 shoes: Hoka Clifton 6

4 PM

Running 1:11:12 intensity: (45:00 @1) + (7:05 @2) + (7:22 @3) + (10:37 @4) + (1:08 @5) 13.57 km (5:15 / km) +174m 4:56 / km
ahr:132 max:183 shoes: Hoka Clifton 6

Sunday Mar 8, 2020 #

11 AM

Running warm up/down 14:30 intensity: (3:39 @1) + (6:16 @2) + (4:29 @3) + (6 @4) 3.07 km (4:43 / km) +83m 4:10 / km
ahr:146 max:165 shoes: Walsh PB Racer (2)

Forest Orienteering 46:58 intensity: (32 @1) + (3:25 @2) + (13:19 @3) + (28:45 @4) + (57 @5) 8.78 km (5:21 / km) +163m 4:54 / km
ahr:165 max:175 spiked:20/22c shoes: Walsh PB Racer (2)

DVO event at Linacre, good practice to run hard two days in a row. Quite a nice bit of woodland, navigating reasonably well but definitely felt hard work after yesterdays efforts! 2 slips on 5 and 18 (30s~ each) but otherwise ok. Thought about running again later but no point pushing it. Aim is to feel good for the big races coming up now!

Running warm up/down 11:46 intensity: (4:57 @1) + (5:45 @2) + (1:04 @3) 2.23 km (5:16 / km) +63m 4:37 / km
ahr:142 max:156 shoes: Walsh PB Racer (2)

Saturday Mar 7, 2020 #

2 PM

Running 17:36 [1] 3.19 km (5:31 / km) +27m 5:18 / km
ahr:159 max:178 shoes: Walsh PB Elite (3)

Running 42:15 intensity: (11 @1) + (10 @2) + (9 @3) + (8:39 @4) + (33:06 @5) 11.22 km (3:46 / km) +126m 3:34 / km
ahr:176 max:185 shoes: NB Sarava XC5000

Inter-counties XC - 80th.
Really sticky mud all the way round made for tough going. Settled on the first lap trying not to burn too many matches, planning to work through on the 2nd. Bit boxed at the start and didn't seem to pick the best lines. Plan worked ok, but the mud was still sapping and didn't have quite as much to give as I would have liked. Still felt pretty strong but not much gas left when I needed it towards the end.
Feel a bit meh about it, fun race to have done and nice to be in a highly competitve field, but xc still feels a bit of a means to an end for me in that I got a good hard session out of it in preparation for other races. Sort of would have liked to be a little higher up also kind of not bothered. Happy to feel strong but still not getting that nice sharp feeling so still some work to do over the coming weeks. Had a bit of a tussle with Joe Baxter before he pulled away, good to see some of the fell guys moving well. Fun enough but more excited for the upcoming flag-finding.

Running warm up/down 19:31 [1] 3.47 km (5:37 / km) +1m 5:36 / km
ahr:172 max:186 shoes: Walsh PB Elite (3)

Friday Mar 6, 2020 #

6 AM

Running 45:52 intensity: (25:44 @1) + (19:18 @2) + (50 @3) 10.02 km (4:35 / km) +165m 4:14 / km
ahr:137 max:159 shoes: Hoka Challenger ATR 5

Just past Forge Dam and back, frosty.
4 PM

Sprint Orienteering 30:39 intensity: (14:24 @1) + (13:03 @2) + (3:12 @3) 6.39 km (4:48 / km) +131m 4:21 / km
ahr:137 max:161 spiked:17/18c shoes: Nike Zoom Winflo 4

Easy run out with a short sprint course in Collegiate.

Thursday Mar 5, 2020 #

Note
(rest day)

Wednesday Mar 4, 2020 #

10 AM

Running warm up/down 5:21 [1] 1.16 km (4:37 / km) +1m 4:36 / km
ahr:124 max:132 shoes: Hoka Clifton 6

Running warm up/down 5:49 [1] 1.1 km (5:18 / km) +46m 4:22 / km
ahr:130 max:138 shoes: Hoka Clifton 6

Strength and conditioning 45:00 [2]

Power + sprint drills.
3 PM

Running 1:15:44 intensity: (1:07:22 @1) + (8:22 @2) 14.13 km (5:22 / km) +281m 4:53 / km
ahr:128 max:153 shoes: Hoka Challenger ATR 5

Easy Riv and Fox Hagg with the Joes/Pat.

Tuesday Mar 3, 2020 #

7 AM

Running 30:00 intensity: (24:46 @1) + (5:13 @2) + (1 @3) 6.59 km (4:33 / km) +110m 4:12 / km
ahr:131 max:153 shoes: Hoka Clifton 6

5 PM

Running warm up/down 27:42 intensity: (14:20 @1) + (7:08 @2) + (5:00 @3) + (1:11 @4) + (3 @5) 6.12 km (4:32 / km) +17m 4:28 / km
ahr:140 max:184 shoes: Salomon Sonic RA Pro 2

Running 34:08 intensity: (10:31 @1) + (3:14 @2) + (3:34 @3) + (7:53 @4) + (8:56 @5) 7.0 km (4:53 / km) +1m 4:52 / km
ahr:154 max:181 shoes: Salomon Sonic RA Pro 2

Hallamshire track session, first one since Melbourne last year! Felt a tiny bit chesty but generally quite good. Again not a huge idea of flat shape so just went on feel with quite encouraging results.
3 x [5x400m(60s)]. Recoveries off Jonny's watch so more like 55. First in 68 the rest in 66/67. Felt pretty comfortable, never reaching too far for it. Fun to move a little quicker.

Running warm up/down 30:31 intensity: (27:47 @1) + (2:44 @2) 5.5 km (5:33 / km) +118m 5:01 / km
ahr:133 max:143 shoes: Salomon Sonic RA Pro 2

Monday Mar 2, 2020 #

7 AM

Running 30:00 intensity: (24:44 @1) + (5:15 @2) + (1 @3) 6.64 km (4:31 / km) +62m 4:19 / km
ahr:134 max:149 shoes: Hoka Clifton 6

9 AM

Running 11:54 intensity: (11:32 @1) + (22 @2) 2.64 km (4:31 / km) +2m 4:30 / km
ahr:129 max:142 shoes: Hoka Clifton 6

Commute via uni
6 PM

Running 56:19 intensity: (55:09 @1) + (1:07 @2) + (3 @3) 9.84 km (5:44 / km) +269m 5:02 / km
ahr:127 max:161 shoes: Hoka Clifton 6

Work run group and home

Sunday Mar 1, 2020 #

11 AM

Running warm up/down 10:12 intensity: (7:00 @1) + (1:13 @2) + (25 @3) + (1:10 @4) + (24 @5) 2.0 km (5:06 / km) +15m 4:54 / km
ahr:137 max:183 shoes: NVii Forest 1

Forest Orienteering 1:09:14 intensity: (21 @1) + (35 @2) + (7:40 @3) + (49:29 @4) + (11:09 @5) 11.51 km (6:01 / km) +400m 5:07 / km
ahr:169 max:186 spiked:24/28c shoes: NVii Forest 1

English Unis Cup Individual - 1st.
Woke up still feeling bunged up and with a bit of a sore throat. Porridge and a lemsip seemed to help so decided to see how it went. Pretty good run on the whole. Wrong side of 1 losing some time then settled well and trusted my judgement on route choices a bit better than recent weeks. Some wobbles on the vague rocks on 6/7, caught Aidan on the way to 8 but stayed focused quite well. Moved round Surprise View kind of together but lots of different micro routes then got ahead on the long leg back to the boulders. Took the boulders cautiously, bit defensive, not wanting to lost time but this worked quite well and only 1 small overshoot.
Generally a pretty good run, physically not 100%, but technically no major errors so quite positive before the big races kick off in a few weeks.

Running warm up/down 22:20 [1] 3.93 km (5:41 / km) +47m 5:22 / km
ahr:167 max:179 shoes: NVii Forest 1

Forest Orienteering 31:47 intensity: (25 @1) + (5:39 @2) + (15:02 @3) + (9:50 @4) + (51 @5) 3.86 km (8:14 / km) +70m 7:33 / km
ahr:161 max:183 spiked:7/7c shoes: NVii Forest 1

Collecting.

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