Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Dec 6, 2015:

	activity	#	time	miles		km		+m	load
	Running	14	7:10:18	49.91	(8:37)	80.32	(5:21)	1142	812.7
	Strength and conditioning	3	3:00:00						310.0
	Orienteering	3	2:12:14	12.81	(10:20)	20.61	(6:25)	373	341.9
	Total	16	12:22:32	62.71		100.93		1515	1464.5
averages - sleep:6.9 weight:71.9kg

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Sunday Dec 6, 2015 #

Event: YHOA superleague regional event, Wharnecliffe

11 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov-8 x-talon 212

Minimal warm up, trying to come back from the dead.

Orienteering 1:21:02 [2] 9.5 km (8:32 / km) +200m 7:43 / km
slept:3.0 shoes: Inov-8 x-talon 212

Saturday Dec 5, 2015 #

Event: SPOOK Relays

9 AM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: New Balance m1080 v5

Jogging warm up and down.

Running (Tempo) 17:16 [4] 5.0 km (3:27 / km) +35m 3:20 / km
shoes: New Balance m1080 v5

Used the park run as a tempo, decided early on the stick at around 3:30's and did it well, pleased with the discipline.

12 PM

Running (Warm up) 10:32 [1] 2.17 km (4:51 / km) +30m 4:32 / km
shoes: Inov-8 x-talon 190 Orange

Warm jogging in Endcliffe park with will, jonny and laura.

Orienteering (Spook Relay leg 1) 10:56 [4] 2.5 km (4:22 / km) +30m 4:08 / km
shoes: Inov-8 x-talon 190 Orange

Orienteering (Spook Relay leg 2) 9:28 [4] 2.17 km (4:22 / km) +26m 4:07 / km
shoes: Inov-8 x-talon 190 Orange

Orienteering (Spook Relay leg 3) 5:48 [4] 1.44 km (4:02 / km) +17m 3:48 / km
shoes: Inov-8 x-talon 190 Orange

1 PM

Running 30:45 [2] 5.96 km (5:10 / km) +75m 4:51 / km
shoes: Inov-8 x-talon 190 Orange

Up to Forge Dam with Dane, Paddy, Will, Kris, Jonny, Laura and Jack, nice but tiring.

Friday Dec 4, 2015 #

7 AM

Running 9:13 [1] 1.73 km (5:20 / km) +23m 5:00 / km
shoes: New Balance m1080 v5

Slow jogging to the park

8 AM

Running (Drills) 43:22 [2] 2.37 km (18:18 / km) +4m 18:09 / km
shoes: New Balance m1080 v5

Drills with SHUOC, not feeling great but got it done.

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: New Balance m1080 v5

Jogged to Decathlon, got William some footy sneaks, then jogged home.

4 PM

Running 12:34 [1] 2.56 km (4:55 / km) +43m 4:32 / km
shoes: New Balance m1080 v5

To Tesco and home for food.

6 PM

Running 15:17 [1] 3.56 km (4:18 / km) +50m 4:01 / km
shoes: New Balance m1080 v5

To and a veyr nice jog from the gym.

7 PM

Strength and conditioning 1:20:00 [2]
slept:7.5 weight:71.9kg

Good session in the gym with Dane and Joe, about 55 odd mins, fairly chatty and not hugely intense in the actual gym, then swam it out and steamed. Nice.

Also lost 1.6kg in the last month, good.

Thursday Dec 3, 2015 #

6 PM

Running 30:03 [1] 5.94 km (5:04 / km) +106m 4:39 / km
shoes: New Balance m1080 v5

Jog to Joe's, then to the event then back to Endcliffe.

Orienteering 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Inov8 Trailroc 235

Event on Bolehill, pretty crap orienteering, then head torch died on the last one so binned it off.

Wednesday Dec 2, 2015 #

7 AM

Running 18:26 [1] 3.72 km (4:57 / km) +43m 4:41 / km
shoes: New Balance m1080 v5

To and from the gym

8 AM

Strength and conditioning (SENS) 50:00 [1]

3 PM

Running 1:02:02 [2] 11.28 km (5:30 / km) +272m 4:54 / km
slept:8.5 shoes: Inov8 Trailroc 235

Easy running with Matt, Will, Saville and Joel in Rivelin, bit tired.

Tuesday Dec 1, 2015 #

5 PM

Running 50:51 [2] 10.29 km (4:57 / km) +258m 4:23 / km
shoes: Inov-8 x-talon 190 Orange

Easy cruising up and down Porter, not feeling massively great. Running away from my problems having handed in an essay.

6 PM

Running (SHUOC Intervals) 39:31 [4] 8.11 km (4:52 / km) +43m 4:45 / km
slept:8.0 shoes: Inov-8 x-talon 190 Orange

Felt pretty horrendous for most of this to be honest, Pyramid intervals of 30secs(30), 1(30), 2(1), 3(1:30), 4(2), 5(2:30), 4(2), 3(1:30), 2(1), 1(30), 30(30).
Pace not the best, 3:20's-3:30's for everything 3mins and under, 3:30's to 3:40's for the rest. Sort of session I just wanted to finish as soon as it started.

C • pace 4

Running 5:00 [1] 1.0 km (5:00 / km) +25m 4:27 / km
shoes: Inov-8 x-talon 190 Orange

Back to endcliffe.

Monday Nov 30, 2015 #

5 PM

Running 30:26 [1] 6.63 km (4:35 / km) +85m 4:19 / km
slept:7.5 shoes: New Balance m1080 v5

To and from the gym, felt awful. (extened wu)

Strength and conditioning (SHUOC Circuits) 50:00 [2]

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