Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 18, 2012:

activity	#	time	miles		km		+m				load
Cross Training	2	2:00:48	12.3		19.8						454.0
Running	4	1:43:26	11.5		18.5						318.7
Orienteering	2	1:25:48	8.2	(10:28)	13.2	(6:30)	70	28 /	32c	87%	343.2
Strength and conditioning	6	1:20:00	1.86		3.0						200.0
Total	11	6:30:02	33.86		54.5		70	28 /	32c	87%	1315.9

1:30

0:00

» now

Sunday Nov 18, 2012 #

11 AM

Orienteering race (British schools) 22:27 [4] *** 3.6 km (6:14 / km) +70m 5:41 / km
spiked:12/13c shoes: inov8 oroc 280

Far better race today. Started well, not even thinking about yesterday and spiked number one, this carried on through to about 9, where i took a poor route choice and lost maybe 40 seconds and about 10 checking map on the wrong corner. The rest was fine except a slight mishap on number 11 nearly taking the wrong path. Finished 13 odd seconds behind dane so could have caught up with the mistakes but i'm sure he made a few as well. Much happier, finished second so was pleases
Route gadget B11:http://www.dee.routegadget.co.uk/dee/reitti.cgi?ac...

C • Good run 2

Running (Warm up/down) 15:00 [2]
shoes: inov8 oroc 280

Warmed up a bit with will and then a gentle jog when got back

12 PM

Strength and conditioning (Warm up/down) 5:00 [1]
shoes: inov8 oroc 280

Stretches after the race

Saturday Nov 17, 2012 #

Running (Warm up/down) 15:00 [2] 2.5 km (6:00 / km)
shoes: inov8 oroc 280

Before and after race

Strength and conditioning (Warm up/down) 5:00 [1]
shoes: inov8 oroc 280

before and after race

12 PM

Orienteering race (WSOC Selecetion) 1:03:21 [4] *** 9.6 km (6:36 / km)
spiked:16/19c shoes: inov8 oroc 280

Worst run of my life, without a doubt which was made all the worse because of the fact it was world schools selection. Number one was good, joint fastest time but after that it fell apart. First mistake was on number two where i got the wrong path and messed around in some green for a few minutes before finding the right one, number 3 i had no confidence on because of saud early mistake. Number fourr again was slow then five was fine(thankfully). Number 6 i had no plan on so was very lucky to find it. Kind of went straight to number 7 but again, slo. NUmber 8 was fine but was one of the easiest contorls. Number nine was a poor route choice so lost time on this, went to the wrong control on number 10 first so again lost time. 11 was solid then made 11 odd minites mistake on number 12, number 13 again, about 10 mins mistake. After this it was slow but steady so that was good, but hated the area and hated myself for making the mistakes, finished 21st and was beaten by people who don't even orienteer, enough said
Route gadget M16: http://www.dee.routegadget.co.uk/dee/reitti.cgi?ac...

C • Time Loss 4

Friday Nov 16, 2012 #

Note
(rest day)

Leg wax for children in need which will be on facebook twitter and youtube later but have had a rest today

Thursday Nov 15, 2012 #

7 PM

Cross Training (town training) 1:15:00 [3]
shoes: Nike CTR360

Easy training tough match but really enjoyed it

Strength and conditioning (Circuits) 15:00 [3]
shoes: Nike CTR360

2 general fitness circuits at start of football

Wednesday Nov 14, 2012 #

3 PM

Running (Warm up/down) 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 oroc 280

Trip out to bradgate with school so a quick 1km loop with sam and dave when we got there

Running (Bradgate Park) 48:26 [4] 11.5 km (4:13 / km)
shoes: inov8 oroc 280

Gorgeous day to get out and missed last lesson. Started off with the 'fast pack' from the group that left school, but was at the head with dave and sam just at and easy pace to start. Ran the first 4k or so with the group then we peeled off with just the 3 of us for some harder funner stuff. Headed on a long loop that took us over both major hill and ended up at the big john/monument where the views were awesome. We headed back down to the buses, still loving the views etcetera, but felt really good. Considering dave is a county triathlete and sam is a county x country runner so was surprised to be running really comfortably with them just ,aughing and joking all the way round so was a good time. Good time, it was fantastic to get out in a nice area and do some proper running.

4 PM

Running (Bradgate Park) 15:00 [3] 2.5 km (6:00 / km)
shoes: inov8 oroc 280

Hit the hills for a few reps, didn't count just went for a bit until the bus came back to take us home

Tuesday Nov 13, 2012 #

4 PM

Strength and conditioning (Circuits) 20:00 [3]
shoes: Adidas Response Cushion 19

Circuit session when came in from school, a lot of core work because i've been slack on that so need to catch up. No running tonight as have a school trip running at bradgate tomorrow with the x country team

Strength and conditioning (Stretches/flexibility) 10:00 [2]
shoes: Adidas Response Cushion 19

Quick session after S&C

Monday Nov 12, 2012 #

5 PM

Strength and conditioning (Gym) 15:00 [3] 3.0 km (5:00 / km)
shoes: Adidas Response Cushion 19

Before spinning class on the rowing machine in the gym (am now classing any gym work as strength and conditioning)

6 PM

Cross Training (Spinning class) 45:48 [5] 19.8 km (2:19 / km)
shoes: Adidas Response Cushion 19

Very hard session as have not been in a while but found it very enjoyable. Found that recently my recovery rate has improved massively so am pleased with that

7 PM

Strength and conditioning (Warm down) 10:00 [2]
shoes: Adidas Response Cushion 19

Lot of stretching after spinning so not too tight for the next few days

« Earlier | Later »