Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 20, 2016:

activity	#	time	miles		km		+m				load
Running	9	4:12:27	31.11	(8:07)	50.07	(5:03)	824				459.5
Orienteering	4	2:14:11	17.15	(7:49)	27.6	(4:52)	587	18 /	21c	85%	470.7
Strength and conditioning	2	1:35:00									190.0
Total	10	8:01:38	48.26		77.67		1411	18 /	21c	85%	1120.2

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Sunday Mar 20, 2016 #

11 AM

Running 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov-8 x-talon 190

Yogging before and after.

Orienteering 38:16 [4] ** 7.37 km (5:12 / km) +156m 4:42 / km
ahr:161 max:177 spiked:18/21c shoes: Inov-8 x-talon 190

SMOC-Brackmills
Ran the blue course for a bit of a shorter one pre JK. Moving well, controlled run and pace. Section through 3-6 was quite poorly mapped and 4 was in the wrong place (I found the tag). Other than that, a nice pre JK run.

C • #4 2

Saturday Mar 19, 2016 #

11 AM

Running 20:01 [1] 4.21 km (4:45 / km) +99m 4:15 / km
ahr:156 max:169 shoes: New Balance m1080 v5

Easy jogging before+after.

Orienteering 29:51 [4] 7.19 km (4:09 / km) +140m 3:47 / km
ahr:172 max:185 shoes: New Balance m1080 v5

Spook relay style training round the edge, 6 legs between 2. Decent group, pushing hard on the first 2 but cut some uncrossable walls that I didn't see so got some time penalties. Orienteering well though, on the actual map. Slowed it down on the last one to nail the nav and I did. Know the area well but a good confidence boost and session.

Friday Mar 18, 2016 #

Note
(rest day)

Wind down.

Thursday Mar 17, 2016 #

4 PM

Running (Warm up) 29:05 [2] 6.39 km (4:33 / km) +21m 4:29 / km
ahr:137 max:157 shoes: New Balance m1080 v5

Easy trotting in the sun down to the track with Joe.

Running intervals 25:07 [5] 5.68 km (4:25 / km) +10m 4:23 / km
ahr:157 max:184 shoes: New Balance m1080 v5

Last full session with Joe on an empty track. Gorgeous afternoon and a tough session of 8x400. (all around 70-71 then the last one 67). Finished up with some technique work over 100m. All high end, loved it.

Running (Warm down) 14:03 [1] 2.65 km (5:18 / km) +20m 5:07 / km
ahr:139 max:150 shoes: New Balance m1080 v5

To the bus then Broomhill.

Wednesday Mar 16, 2016 #

7 AM

Running 8:35 [1] 1.75 km (4:54 / km) +24m 4:35 / km
shoes: New Balance m1080 v5

Strength and conditioning 50:00 [2]

4 PM

Running 47:10 [2] 7.91 km (5:58 / km) +384m 4:48 / km
ahr:135 max:170 shoes: Inov-8 x-talon 190 Orange

Really cool afternoons running with Joe and Sarah out in the Peaks on Mam Tor and Loose Hill. Basically out and back with some truly savage climbs (felt quite tough today). Stunning views and good chat made this a really good one.

C • busting chops 2

Tuesday Mar 15, 2016 #

6 PM

Running (Warm up) 24:39 [1] 5.21 km (4:44 / km) +27m 4:37 / km
ahr:145 max:165 shoes: New Balance m1080 v5

Jog down to the fat cat then to the start.

7 PM

Orienteering (Fat Cat Urban) 52:04 [3] 11.04 km (4:43 / km) +251m 4:14 / km
ahr:171 max:189 shoes: New Balance m1080 v5

Fast Cat urban race. Having got all my deadlines in early today, the lack of sleep and drain on myself caught up with me, so I'd been feeling pretty sluggish and lethargic all afternoon. Went to the race with the intention of getting a decent enough technical session whilst keeping a decent tempo. Tempo was fine, just moving at a nice enough pace, just didn't want to be out orienteering. Made a couple of early slips then just wasn't planning ahead and kept missing easy bits. Felt tired on hills and didn't have the required contact. Reaffirmed my dislike for night o and just showed that how I navigate is best suited for day. Some very scatty little bits made parts sketchy. Got the run out, longer than intended, just shite o.

8 PM

Orienteering 14:00 [3] 2.0 km (7:00 / km) +40m 6:22 / km
shoes: New Balance m1080 v5

Collecting controls.

Running 20:27 [1] 3.74 km (5:28 / km) +122m 4:42 / km
ahr:149 max:162 shoes: New Balance m1080 v5

Crawled back up the hill.

Monday Mar 14, 2016 #

5 PM

Running (Recovery) 30:20 [2] 6.24 km (4:52 / km) +86m 4:33 / km
ahr:145 max:179 shoes: Inov8 Road-x 255

Easy fulwood and parks recovery.

6 PM

Running (Home) 8:00 [1] 1.79 km (4:28 / km) +31m 4:07 / km
ahr:148 max:160 shoes: Inov8 Road-x 255

Trot home.

Strength and conditioning (Circuits) 45:00 [2]

Bit of a dossy session.

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