Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Oct 18, 2015:

activity	#	time	miles		km		+m				load
Running	9	5:12:04	39.17	(7:58)	63.03	(4:57)	1099				594.3
Orienteering	3	1:30:47	10.58	(8:35)	17.03	(5:20)	296	74 /	81c	91%	224.7
Strength and conditioning	2	1:04:54	0.37		0.59						184.9
Total	10	7:47:45	50.11		80.65		1395	74 /	81c	91%	1003.9

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Sunday Oct 18, 2015 #

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov-8 x-talon 212

11 AM

Orienteering (CSC Final Junior Men) 25:10 [3] 5.37 km (4:41 / km) +140m 4:09 / km
spiked:9/13c shoes: Inov-8 x-talon 212

A little annoyed to be honest having found out I was running the 4.7k green course, travelling that way I'd have preferred something longer, also with the time of year I don't really have my head in race mode, being settled in to base phase.
General plan was to be clean and maintain a consistent pace throughout. Saw where Eddie went to 1 so began heading that way but moved round to the left and found it fine. 2 felt odd, seemed to climb quite a way and was hesitant, never really trusting myself because it didn't feel right but bannaned in ok. Bit of a slip on 3, losing about 1-1:30 overshooting to the crag. Banana again on 4, going too straight up the hill. Fine through 7, then cut in early on 8 and faffed in a depression losing more time. 9/10 were a bit scrappy, more running than orienteering. Ball ache leg up the hill to 11, easy but a bit tired after last weeks training. Then fine to 12, scrappy to 13 and in to the finish.
Not bad, reasonably happy with 3rd but should have been closer to Harri.

Saturday Oct 17, 2015 #

4 PM

Running 1:09:56 [2] 14.27 km (4:54 / km) +336m 4:23 / km
shoes: Inov8 Trailroc 235

Again solo, only running the green tomorrow so wanted a little more distance this weekend. Steady up porter, then along to Lady Canning's, over to Burbage mines then back down and home. Bit chilly on top so glad for my lyrca. Left foot a little sore on rougher stuff.

Friday Oct 16, 2015 #

4 PM

Running 56:34 [2] 11.17 km (5:04 / km) +366m 4:21 / km
shoes: Inov8 Trailroc 235

Nice solo run in Rivelin, no one said they wanted to go so went on my own. Up to the cemetery then dropped in to the valley, along the woods to the road then up the coppice and along to the cemetery and back. Nice, bit cold, foot hurt a bit (blister) and still weird running with sort of one hand.

Thursday Oct 15, 2015 #

5 PM

Running (Warm up/down) 15:00 [1] 3.0 km (5:00 / km)
shoes: Inov-8 F-lite 230

With james

Orienteering (SHUOC ) 8:59 [4] *** 1.97 km (4:34 / km) +16m 4:23 / km
spiked:22/23c shoes: Inov-8 F-lite 230

SHUOC Botanical Garden long course.
Moving quite well, stayed on the map fairly well, slip on the bear pit but not too bad. Forgot how much I like sprints.

Orienteering 7:16 [2] ** 1.43 km (5:05 / km) +12m 4:53 / km
spiked:14/14c shoes: Inov-8 F-lite 230

Wednesday Oct 14, 2015 #

2 PM

Running 13:47 [2] 3.05 km (4:31 / km) +70m 4:03 / km
shoes: New Balance 1080v3

Back from uni then up to bus stop.

Orienteering 23:00 [2] *** 3.89 km (5:55 / km) +64m 5:28 / km
spiked:15/16c shoes: Inov-8 x-talon 212

Redmires course A.

Nice loop, orienteering well if a bit rusty. One slip when not concentrating.

Orienteering 26:22 [2] *** 4.37 km (6:02 / km) +64m 5:37 / km
spiked:14/15c shoes: Inov-8 x-talon 212

Second course a bit longer, began to tire a bit but maintained decent technique, bit lazy though.

Running 13:38 [2] 3.03 km (4:30 / km) +1m 4:30 / km
shoes: New Balance 1080v3

Back to the bus stop with Tamsin and Dane.

Tuesday Oct 13, 2015 #

6 PM

Running 25:27 [2] 5.06 km (5:02 / km) +77m 4:40 / km
shoes: New Balance 1080v3

Easy warm up, up porter to the bridge then back up Bingham and to EndyP gates and Cafe.

Strength and conditioning 4:54 [1] 0.59 km (8:18 / km)
shoes: Inov-8 x-talon 190 Orange

Running (SHUOC Intervals) 30:18 [4] 7.27 km (4:10 / km) +43m 4:03 / km
shoes: Inov-8 x-talon 190 Orange

Tasty session in the park with 3x4mins(2mins) then 3x3min(1min). Felt good for the 4's, faded a bit on the middle 3 but stayed relatively strong.

Running (SHUOC Intervals) 3:00 [5] 0.65 km (4:37 / km) +12m 4:14 / km
shoes: Inov-8 x-talon 190 Orange

Followed by 30(30). Tired, lethargic, no turnover.

Running (Warm down) 10:00 [1] 1.6 km (6:15 / km) +32m 5:41 / km
shoes: New Balance 1080v3

Trot back with Alice and someone else.

Monday Oct 12, 2015 #

4 PM

Running (Recovery run) 30:59 [1] 6.3 km (4:55 / km) +115m 4:30 / km
shoes: New Balance 1080v3

Easy paced cruise up to Forge Dam then along the top of Bingham. Felt quite tough but no adverse effects of a late lunch.

5 PM

Running (To the gym) 8:33 [1] 1.85 km (4:37 / km) +23m 4:21 / km
shoes: Inov-8 F-lite 230

6 PM

Running (Back) 9:52 [1] 1.78 km (5:33 / km) +24m 5:12 / km
shoes: Inov-8 F-lite 230

Strength and conditioning 1:00:00 [3]

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