Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Aug 3, 2014:

activity	#	time	miles		km		+m				load
Orienteering	4	3:43:47	15.09	(14:50)	24.29	(9:13)	580	68 /	73c	93%	587.6
Running	5	2:42:28	15.91	(10:13)	25.6	(6:21)	1019				469.7
Strength and conditioning	2	1:30:00									240.0
Cross Training	1	45:00									135.0
Total	10	8:41:15	31.0		49.89		1599	68 /	73c	93%	1432.3

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Sunday Aug 3, 2014 #

12 PM

Running (Warm up) 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov-8 x-talon 190 (2)

Walk to the start and put the tent up then some jogging and drills to keep warm at the top.

Orienteering (Lakes Day 1) 1:04:54 [3] *** 9.14 km (7:06 / km) +220m 6:20 / km
spiked:11/14c shoes: Inov-8 x-talon 190 (2)

Have done a full analysis on paper but not going to write it here. Pretty poor run, very bad conditions, but pretty dog on 1 and 2 then lazy and couldn't be arsed after to overall very poor, one other minor slip on 7. 16th.

4 PM

Orienteering (Warm down) 25:36 [2] *** 2.02 km (12:40 / km) +70m 10:48 / km
spiked:6/6c shoes: Inov-8 x-talon 190 (2)

Collecting controls, very cold, and a longish time due to faffing with the bloody SI boxes.
Just walked down to the bus after with the boys. Miserable.

Saturday Aug 2, 2014 #

10 AM

Strength and conditioning (Circuit ) 30:00 [2]

Circuits with Paul, going through exercises we can all do at home

3 PM

Orienteering 19:50 [3] 1.98 km (10:01 / km) +70m 8:31 / km
spiked:15/16c shoes: Inov-8 x-talon 190 (2)

Exercise with Tim, pretty good and better pace than yesterday

Orienteering 38:08 [2] *** 3.1 km (12:18 / km) +120m 10:18 / km
spiked:11/11c shoes: Inov-8 x-talon 190 (2)

Individual, still good, took it dead slow and nailed them all. Cut it off at 11

Running (Warm up) 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov-8 x-talon 190 (2)

Orienteering (Warm down ) 20:00 [2] *** 3.5 km (5:43 / km)
spiked:3/3c shoes: Inov-8 x-talon 190 (2)

Few controls collected then down.

Friday Aug 1, 2014 #

Running (To start ) 19:47 [3] 2.51 km (7:53 / km) +150m 6:04 / km
shoes: Inov-8 x-talon 190 (2)

Jogging up the hill, bloody hard work.

9 AM

Cross Training (Aqua Cross Training ) 45:00 [3]

Weird hard stuff in the pool, defintely feeling this.

3 PM

Orienteering (Lakes Training ) 55:19 [3] *** 4.55 km (12:09 / km) +100m 10:57 / km
spiked:22/23c shoes: Inov-8 x-talon 190 (2)

Bit up and down, pretty decent navigation with Tim, learnt a lot, tough forest.

Thursday Jul 31, 2014 #

8 AM

Strength and conditioning (Talent Squad ) 1:00:00 [3]

Tough set, learnt a lot.

5 PM

Running (Howgills) 1:02:16 [4] 10.3 km (6:03 / km) +800m 4:21 / km
shoes: Inov-8 x-talon 190 (2)

Got to the training camp, headed out in the long group with Dane, Will and Tim. Very tough on the hills, struggled a lot but that was expected. Early enjoyed it regardless and know how much I need to work on hills now.

Wednesday Jul 30, 2014 #

7 PM

Running (Dunton short) 30:25 [3] 7.29 km (4:10 / km) +69m 3:59 / km
shoes: Inov-8 x-talon 212

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