Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 1, 2015:

activity	#	time	miles		km		+m				load
Running	12	7:54:33	57.35	(8:17)	92.29	(5:09)	452				1200.6
Orienteering	3	2:07:53	12.53	(10:13)	20.16	(6:21)	352	27 /	29c	93%	363.1
Strength and conditioning	3	1:30:00									180.0
Total	12	11:32:26	69.87		112.45		804	27 /	29c	93%	1743.7

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Sunday Feb 1, 2015 #

Note

There's method in the madness this last week.

11 AM

Running (Warm up) 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 x-talon 212

Jogging and drills, cold.

Orienteering (EMOA League Bagworth) 1:03:43 [3] 11.34 km (5:37 / km) +178m 5:13 / km
shoes: Inov-8 x-talon 212

EMOA League at Bagworth

Still feeling pretty fresh as I started but started too far after dad to catch him and harrison was too far behind to realistically be caught. Cocked up number 1 annoyingly, hitting the ride when I thought I was on the path, confusing me before crossing with 24 and readjusting, still a minute, maybe a minute and a half lost. Nice in to 2 then tough getting to 3 because I couldn't stay on my bearing through the crappy woods. Had to readjust my route to 4 because it was impossible to cross the fence, but found still lost some time because I banananed in to it. 5 was fine just following the powerline. Wrong side of the hedge for 6 but readjusted after losing time. Moving nicely through the open through 7 and 8. Pathed to 9 found it well then off to 10 where entry was an issue. Couldn't get through some woods on to 11 so lost a bit of time there, then off the path to 12. Straight up the hill to 13 actually found I was moving really well on it, hopefully working helps. Got the entry wrong for 14 losing maybe 20-30 secs. Flew down to 15 but just ran past it losing a couple of seconds. Missed the bloody stones to 16 so looped back losing time again then getting the wrong gate and adjusting route accordingly. Still, found it well once I was there. Nice up the rides to 17 but then crap route to 18 losing like 30-45sec trying to get to the path. Found it fine but crappy route. Across the road to 19 then straight up the hill, off to 20 but got confused a little by the mapping, hesitant but fine. Flew down the path to 21 and through the hedge to 22. On to the path and ride for 23 before cutting off. Nice through 24/5 then straight to the finish, 5 seconds behind dad.

Nice enough run out, legs feeling the last week towards the last k but never really pushed myself to nail it. Early mistake annoyed me and cut to bits but still quite hesitant on the whole which I need to address, more planning ahead and flow exercises needed. Moving well at the minute and execution is fairly good but need to stamp out some silly mistakes. 30secs~ off Harrison

Running (Warm down) 5:00 [1] 1.0 km (5:00 / km)

Back with dad

Saturday Jan 31, 2015 #

11 AM

Running (Warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: New balance 220 XC

jogging, some with Finn, some with Tom and some on my own, drills included, estimate but decent length to make sure I was moving ok.

Running race (County Schools XC Champs) 26:37 [5] 6.52 km (4:05 / km) +62m 3:54 / km
shoes: New balance 220 XC

County Schools Champs at Ratcliffe College.
Bit apprehensive before the race and was chatting to Finn saying how we were both a bit apathetic towards this one. Flat boring long, relative to other courses. No where to really plan attacks. Then again, because I'm not really a cross country runner, I always feel I don't have much pressure on me when it comes to these races. Started off too fast for my liking as schools races always do, but you have to go with it or else you get dropped. Then settled in to the chasing pack before realising that I was just comfortable so pushed on because it's my last schools race I thought why not. Began hunting down Ollie, James and some other lad but they remained just out of reach throughout. I was pushing consistently hard throughout but also felt strong which was a nice feeling. First lap passed without incident, and managed to drop the pack on the Turnip field which was awful ankle deep sticky mud uphill so very tough going. Stuck at it just chipping away distance on the second lap, gaining time on James who was dropping a little off the other two. On to the last little loop and it was much the same, finished 3rd senior which came as a shock because apparently this means English Schools, so that and a medal is a nice bonus.

Nice race and way to end off my cross country at college. Seem to be enjoying running a lot more than orienteering at the minute and I think if I really pushed on with running I can post some decent times, something I've never really thought of. Not that I'm going to, just a thought. Porobably head out again later.

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 f-lite 195 (BR)

Jog with Tom, cheesing.

5 PM

Running (Easy) 44:47 [2] 9.28 km (4:50 / km) +88m 4:36 / km
shoes: Inov-8 x-talon 212

Easy cruising around the short dunton route then a bit of looping in the village. Legs felt good but headtorch faded drastically from about 3km so glad that I knew the route. Nice enough evening for it.

Friday Jan 30, 2015 #

7 PM

Running (Easy ) 34:12 [2] 7.12 km (4:48 / km) +69m 4:35 / km
shoes: Inov-8 x-talon 212

Late one after getring in from sheff uni open day (looking promising) so kept it short.

Strength and conditioning 30:00 [1]

Thursday Jan 29, 2015 #

6 PM

Running (Warm up) 15:07 [1] 3.01 km (5:01 / km)
shoes: Inov-8 Road x-233

Easy on the treadmill, feeling alright

Running (Treadmill Intervals) 35:14 [5] 6.11 km (5:46 / km)
shoes: Inov-8 Road x-233

In the gym, decided on a shorter session to fit with this new phae of training. 12x300m with 200m wog afterwards as recovery. By much to say really, working hard but feeling good, quite sweaty. Also reassessed my view of WWE, good viewing.

Running (Warm down) 12:30 [1] 2.5 km (5:00 / km)
shoes: Inov-8 Road x-233

Dead easy jog.

Strength and conditioning 30:00 [3]

A lot of free stuff, squats coming along nicely, core seems to be improving too.

Wednesday Jan 28, 2015 #

10 AM

Running (Easy) 40:38 [2] 8.66 km (4:42 / km) +39m 4:35 / km
shoes: Inov-8 x-talon 190 (2)

Quick loop around the reverse Magna route then an intensely boring trudge home along the road. Bored throughout but got it done, Beacon tonight.

7 PM

Running (Warm up) 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Supra V2

Jogging and drills, waiting for Harriet to go.

Orienteering (LEI Winter League) 43:36 [3] *** 6.76 km (6:27 / km) +125m 5:54 / km
spiked:20/22c

Started out ok, flowing nicely through the first woodland bits and the open hillside, catching Matt by a minute or two, he was a little faster running but I wasn't pushing it so didn't really matter. Let myself down a lot in the second bit of woodland, two five minute mistakes consecutively on 17 and 18 meant I lost the win which I otherwise should have had by a minute or two. After that scrappy through the last section and home. Pretty hesitant sketchy run and let down a bit by my crappy headtorch, however for the majority my routes and flow was relatively good, just need to crack my concentration now because it's letting me a down a bit on one or two controls each course. Not too bad but work to be done, but now it's technical rather than physical I feel.

8 PM

Running (Keeping warm) 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov-8 x-talon 190 (2)

Orienteering (Collecting) 20:34 [2] *** 2.06 km (9:59 / km) +49m 8:55 / km
spiked:7/7c shoes: VJ Supra V2

Collected in some controls on the hill for Hannah, better orienteering than earlier but obviously no pressure.

Tuesday Jan 27, 2015 #

5 PM

Running (Easy) 40:24 [2] 8.01 km (5:03 / km) +74m 4:49 / km
shoes: Inov-8 x-talon 212

Easy cruise before intervals tonight, legs a bit tired but I think mainly because I was hungry.

7 PM

Running (Warm up) 16:16 [2] 3.16 km (5:09 / km) +5m 5:06 / km
shoes: New Balance 1080v3

Easy jogging down to grove triangle, a little tight.

Running (HHAC Intervals) 32:04 [5] 7.12 km (4:30 / km) +10m 4:28 / km
shoes: New Balance 1080v3

Intervals with the club down at Grove Park. 6 x 1.02 km laps with 200m walk/jog recovery. Felt good throughout, maintaining a comfortable pace but working hard throughout. Stayed ahead on each lap, smashed Mark today which felt really good. Splits:
3:16, :18, :22, :22, :23, :18

Decent paces and happy to have moved quicker on the last one. Enjoyed this one.

Running (Warm down) 21:23 [1] 3.38 km (6:20 / km) +27m 6:05 / km
shoes: New Balance 1080v3

Shuffling back then drills once I got to the leisure centre.

Monday Jan 26, 2015 #

5 PM

Running (Road) 49:32 [3] 10.91 km (4:32 / km) +78m 4:23 / km
shoes: New Balance 1080v3

Along the roads from home down to Broughton then along to Cosby before winding down through Littlethorpe, Narborough and Enderby to the gym. Moving surprisingly well, not a fan of road running at this time because of traffic though. Legs feeling good.

6 PM

Running (Treadmill) 11:03 [1] 1.51 km (7:19 / km)
shoes: Inov-8 Road x-233

Bit of faffinf to begin with before managing to sort the settings out on the treadmill, then a cruise.

Running (Treadmill Intervals) 18:46 [5] 3.5 km (5:22 / km)
shoes: Inov-8 Road x-233

Short and sweet session. 5x500m (200m). Each rep was at 3:00 min/km then walked the recovery at a decent pace. Still felt good.

Running (Treadmill) 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov-8 Road x-233

Really easy jog, just keeping the legs turning over.

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

20 minutes of free circuit, 2 repeats. Then 5 minutes roll and 5 minutes stretch. Squat technique has definitely improved along with trunk strength.

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