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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 23, 2014:

activity # timemileskm+mload
  Orienteering8 3:07:15 15.9(11:47) 25.59(7:19) 675132 /150c88%434.1
  Running7 2:17:57 13.68(10:05) 22.01(6:16) 2478 /8c100%340.8
  Strength and conditioning2 1:25:00235.0
  Cross Training1 1:23:32 22.66(3:41) 36.46(2:17) 400250.6
  Total16 8:13:44 52.23 84.06 1322140 /158c88%1260.5
  [1-5]16 7:53:44

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Sunday Feb 23, 2014 #

Note

Got my %age wrong from the Gower, one of the courses was entered wrong looking back at the maps, I was navigating well, but circle slips were too common so need to tighten up on them. Robin Hood Trophy on sunday, running black or brown so really going to focus on this. Using the compass sport cup heat at bentley woods as a model middle for the JK D2.

Last long week before the JK really. Nothing more than about 7 hours from now on.
9 AM

Running (With Map) 54:34 [3] 11.19 km (4:53 / km) +112m 4:39 / km
shoes: Inov-8 f-lite 195 (BR)

Went out for the long ullesthorpe group, headed out with the bentley woods map from a few years ago visualising as i went because no O event near here this week frustratingly. Found I did this surprisingly well and may attempt it more often. Hard run with mud and wind, couldn't get going and it was just annoying really. Feeling ok though.

Saturday Feb 22, 2014 #

9 AM

Strength and conditioning (Legs+core) 1:05:00 [3]

2k rowing warm up. Then 30minutes machine circuits, core: low weight medium reps legs medium weights medium reps. Then 100 bar squats before rolling and another 1k row. Felt pretty good.

Friday Feb 21, 2014 #

2 PM

Cross Training (Road ) 1:23:32 [3] 36.46 km (2:17 / km) +400m 2:10 / km

Nice cycle out after the last few days. Just around the villages here nothing spectacular btu the wind was a real nuisance hence the slower pace.

Last 6 weeks before the JK now, looking forward to it looking at the areas it should b a good few days. Accuracy over the last few days was poor but on the more racing courses it was higher. Need to be moving in to the 90-95% range fora chance of selection really.
C • Am I having deja vu? ;) 4

Thursday Feb 20, 2014 #

10 AM

Running (Warm up) 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov-8 x-talon 212

Jogging but more drills.

Orienteering (Tour champs) 30:05 [4] *** 5.2 km (5:47 / km) +150m 5:03 / km
spiked:14/18c shoes: Inov-8 x-talon 212

Not going to write too much for this. "Long course" more like a middle, caught chin up after flowing through 7 or so (slip on 1, 30*). Then slips became a tad more common and highlighted a problems i struggled with last season of catching people up then not concentrating. Pushed on but a slip on 12,13 and 14 consecutively made me just slow down and think. Ok i think from then on, hesitant after working on 1:5000 then on to 1:10000 so always seemed not to go far enough. Roughly 30seconds down on Harri in the end, not sure how he got on but in turth this wasn't a great run. However, map to ground contact was good and that's what I wanted to work on and will continue to do so at events until the JK. (Honestly think 27 was easily possible for this at least.)
11 AM

Running (Warm down) 15:00 [1] 1.2 km (12:30 / km)
shoes: Inov-8 x-talon 212

jogging and walking back with the boys.

Wednesday Feb 19, 2014 #

Note

Hour or so messing about on a sand dune in the aftrnoon.
9 AM

Running (To the area) 12:37 [3] 2.36 km (5:21 / km) +75m 4:37 / km
shoes: Inov-8 x-talon 212

Ran to the area with Harri and Iain, not the warmest morning but fairly dry, nice jog to wake up, went off a tad quick though.
10 AM

Orienteering (Hanging) 8:00 [1] 1.15 km (6:57 / km) +50m 5:43 / km
shoes: Inov-8 x-talon 212

Hanging controls for our course with Heather. Took our time to get it bang on (for some reason my garmin is going a bit nuts with the times for this day but distances are accurate).

Orienteering (Matt's course) 18:32 [2] *** 2.51 km (7:23 / km) +75m 6:25 / km
spiked:12/14c shoes: Inov-8 x-talon 212

Area looked lovely so headed out for Matt's longer legs coruse. Shame number 1 was in the wrong place meaning bearing for 2 was off so few slips made me a tad anxious for the restof the course. Perhaps a little over cautious for the next 2 but steadily got a flow going and lost fiona who I'd caught up. Nice course in truth.
11 AM

Orienteering 8:00 [2] *** 1.16 km (6:54 / km) +30m 6:06 / km
spiked:8/8c shoes: Inov-8 x-talon 212

Not sure what course I ddi but looking at pace graph flowing well and no problems.

Orienteering (Harrison's course) 17:10 [2] *** 2.12 km (8:06 / km) +80m 6:49 / km
spiked:14/14c shoes: Inov-8 x-talon 212

Nice course set by Harri, long legs followed by short ones so used it to keep contact and plan ahead and was pretty successful in truth.
12 PM

Orienteering (Yellow cones) 15:00 [2] *** 2.5 km (6:00 / km) +40m 5:33 / km
spiked:10/12c

Forgot I'd done this, I think it was simplification but can't be sure, not a bad run, couple of slips.
1 PM

Running (Back to the hostel) 14:25 [2] 2.29 km (6:18 / km) +40m 5:47 / km
shoes: Inov-8 x-talon 212

Steady trot back to the youth hostel with a couple of the others, tired.
6 PM

Strength and conditioning (Core) 20:00 [2]

Bashed out 20 minutes core.
7 PM

Running (Night relay) 6:21 [4] * 0.97 km (6:33 / km) +20m 5:56 / km
spiked:8/8c shoes: Inov-8 f-lite 195 (BR)

Pouring rain and couldn't see much with borrowed headlight. Got round but nothing spectacular, not running as hard as i could due to tough couple of days. Hesitant but clean.

Tuesday Feb 18, 2014 #

Note

Short courses but a good day on the burrows.
10 AM

Orienteering ("Hilly") 17:38 [3] *** 1.83 km (9:38 / km) +50m 8:29 / km
spiked:26/28c shoes: Inov-8 x-talon 212

First exercise, hilly one, first time was running normal o pace then walk it backward to compare time.
o pace: 7:48 (Couple of mistakes)
walking:9:50 (clean)

Not too different, wasn't running too hard but odd to get back in to orienteering.

Orienteering ("Holey") 11:54 [3] 1.77 km (6:43 / km) +50m 5:53 / km
spiked:28/28c shoes: Inov-8 x-talon 212

Holey one this time, same for the first run then as hard as you could run it backwards (raced matt H round this).
O pace: 5:59 (much cleaner)
hard: 4:55 (no errors).

Orienteering (Mapping) 20:00 [0] 2.0 km (10:00 / km)

Mapping the fence on the way to the start.
11 AM

Running (Warm up) 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov-8 x-talon 212

Warm up with harrison around the dunes.

Orienteering (Trains) 15:00 [3] *** 2.0 km (7:30 / km) +50m 6:40 / km
spiked:6/12c shoes: Inov-8 x-talon 212

Trains with Harri, garmin was a bit off on this one so rough guesstimate.
Took it in turns to hang buffs and catch each other, some questionable hanging from me in truth. good fun.
1 PM

Orienteering (Head to Head) 7:56 [3] 1.35 km (5:53 / km) +50m 4:57 / km
spiked:7/8c shoes: Inov-8 x-talon 212

Head to head against Harri, came in about 35 seconds up on him, slip on 4 but overall it was clean. (started -2 on him).

Orienteering (Simplification ) 13:00 [2] *** 1.5 km (8:40 / km) +50m 7:26 / km
spiked:7/8c shoes: Inov-8 x-talon 212

Again with harrison, went out map memory on the simplification course, we went ok bar 8 which was very vague.
2 PM

Orienteering (Control Collecting) 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 x-talon 212

Collecting in a few far ones then straight back to the bus.

Monday Feb 17, 2014 #

Note
(rest day)

Resting before WMJS Gower

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