Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Aug 7, 2016:

activity	#	time	miles		km		+m	load
Running	6	3:51:37	27.83	(8:19)	44.79	(5:10)	273	480.0
Orienteering	2	2:11:40	8.37	(15:44)	13.47	(9:46)	320	251.1
Strength and conditioning	1	1:05:00						195.0
Total	7	7:08:17	36.2		58.26		593	926.1

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Sunday Aug 7, 2016 #

12 PM

Running (Warm up) 9:47 [1] 1.93 km (5:04 / km) +28m 4:44 / km
shoes: VJ Supra V2 (2)

Orienteering 1:00:30 [2] 6.72 km (9:00 / km) +100m 8:23 / km
shoes: VJ Supra V2 (2)

Nice and chilled out training in the morning on Murrika, nice area but was grottier than I remember Finland being. Some slips, mainly in the circle but need to watch the compass.

Orienteering 12:16 [1] 1.38 km (8:53 / km) +20m 8:17 / km
shoes: VJ Supra V2 (2)

Went and reran a couple of the later controls that I messed up as a warm down.

4 PM

Running 14:02 [1] 2.28 km (6:09 / km) +16m 5:57 / km
shoes: VJ Supra V2 (2)

Jogging down the road and back/drills.

Orienteering 58:54 [2] 5.37 km (10:58 / km) +200m 9:15 / km
shoes: VJ Supra V2 (2)

Terrible this afternoon. Began ok but a couple of bananas, then just fell apart on 4 and once I'd got it back after having gone to 6 I lost interest a bit and concentration went. Annoying but still did get some good bits out of the terrain, starting to get what the maps are like more.

Running (Warm down) 8:56 [1] 1.5 km (5:57 / km) +6m 5:50 / km
shoes: VJ Supra V2 (2)

Cruise, knackered.

Saturday Aug 6, 2016 #

Note

Bit of an easier week between croeso and Finland. Want to get max benefit out of next week in preparation for next season.

Friday Aug 5, 2016 #

11 AM

Running 14:21 [1] 3.01 km (4:46 / km) +13m 4:40 / km
ahr:147 max:165 shoes: New Balance m1080 v5 (green)

Easy jogging round the village.

Running 27:17 [5] 6.6 km (4:08 / km) +21m 4:04 / km
ahr:169 max:184 shoes: New Balance m1080 v5 (green)

First interval session in too long. Unsure what to go for so settled on a session recommended by OJ. Loved it, despite the flies which bugged me and there was the occasional drag up which hit pace. But aim was maintaining a consistent pace and build in to the faster stuff at the end. Session:

1.6k(300), 1.2k(300), 800m(200), 600(150, 400(100), 4x200(50).
All on the roads but times reflected my aim so a successful session.

5:42, 3:58, 2:47, 2:06(slightly long distance), 1:19, 37, 37, 35, 31.

Running 11:08 [1] 2.14 km (5:12 / km) +28m 4:53 / km
ahr:154 max:161 shoes: New Balance m1080 v5 (green)

Cruise and an extra loop back home.

Thursday Aug 4, 2016 #

10 AM

Strength and conditioning 1:05:00 [3]

Good set in the gym.
1k row
Chest, Quads, Shoulders, hips and groin machine
2ft built up to 4.5ft box jumps and squats
20kg, 30, 40, 50 squats
28, 32, 36, 40kg bench.

8 PM

Running 22:08 [1] 4.6 km (4:49 / km) +40m 4:37 / km
shoes: New Balance m1080 v5 (green)

Eased out the legs jogging home from playing footy with the guys. Achilles on both legs a touch sore but thats expected. Excited for finland now.

Wednesday Aug 3, 2016 #

8 PM

Running (Warm up) 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov-8 Road x-233

Easy with some drills, down to the motorway bridge and back then some.

Running race 28:34 [5] 8.13 km (3:31 / km) +41m 3:26 / km
shoes: Inov-8 Road x-233

Joy Cann 5.

Today was a lesson in how not to run a running race, and especially how not to pace. Bit of background. I realised checking back on my AP that I haven't done a running race or specific session since the Burbage Skyline on the 3rd of May. Whilst the miles have been building nicely and the orienteering my speed work has been non existence. No idea of my pace but felt good going in to it and had too high expectations.
Began too hard in order to get out of the rush from the crowded house. Got in to too fast a pack and went through the first mile towards the hill in 5:05, disgustingly fast and knew I was in trouble but didn't reel it in. Worked up the hill well and pushed on ok through to 3 miles in about 17 which was what I wanted to be but knew I'd be in trouble when Paul went past me who I should have been 20secs ahead of by then. From there, I just began treading water and losing places, despite really trying to grind it out. Finished the last mile solo and was seriously pissed off at the end at my own stupidity. Think I was around 17th out of 600 or so.
From here I've now realised I need to get some speed back from earlier in the year so sessions will be starting back up as normal in an effort to get it back before JEC. Work to do.

Running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: New Balance m1080 v5 (green)

A horribly annoyed but painful warm down, feet and calves hurt, but pride hurt more.

Tuesday Aug 2, 2016 #

Note
(rest day)

Resting before tomorrow. Finally updated back to the French, new ANT stick coming in a day or two.

Monday Aug 1, 2016 #

6 PM

Running (Warm up) 12:52 [1] 2.59 km (4:58 / km) +25m 4:44 / km
shoes: New Balance m1080 v5 (green)

Running (drills) 22:32 [1] 1.51 km (14:55 / km) +5m 14:41 / km
shoes: New Balance m1080 v5 (green)

Nice drills and moving through the motions before wednesday.

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: New Balance m1080 v5 (green)

Forgot to start my garmin.

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