Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 12, 2017:

activity	#	time	miles		km		+m				load
Running	7	6:15:09	47.34	(7:55)	76.19	(4:55)	780				784.4
Strength and conditioning	2	1:35:00									245.0
Orienteering	2	1:30:36	8.76	(10:21)	14.09	(6:26)	384	34 /	35c	97%	275.9
Total	8	9:20:45	56.1		90.28		1164	34 /	35c	97%	1305.3

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Sunday Mar 12, 2017 #

Event: Compass Sport Cup Heat

12 PM

Running 35:00 [1] 6.0 km (5:50 / km)
shoes: Inov-8 x-talon 212

Fair warm up and down.

Orienteering 40:16 [4] *** 7.86 km (5:07 / km) +163m 4:39 / km
ahr:167 max:180 spiked:21/22c shoes: Inov-8 x-talon 212

CSC Qualifier at Park Hall. Short Brown -1st.

Good run out today. Plan was to take it seriously and try and practice pre race routine and mindset and it went well. Pace was decided by orienteering and it was nice to be able to move at a far speed and be clean. Stayed focused throughout which was nice and never killed myself on it but held a nice high pace. Enjoyable are, tricky in places, OD got through as well so a good day.

Saturday Mar 11, 2017 #

12 PM

Running 1:34:04 [2] 19.77 km (4:45 / km) +168m 4:34 / km
ahr:146 max:163

Nice chilled out run on the fields from home. Felt good today.

Friday Mar 10, 2017 #

4 PM

Running warm up/down 16:37 [1] 3.58 km (4:38 / km) +24m 4:29 / km
ahr:136 max:162 shoes: Nike Zoom Pegasus 31

Running intervals 18:31 [4] 3.56 km (5:12 / km) +36m 4:57 / km
ahr:147 max:178 shoes: Nike Zoom Pegasus 31

Solo intervals on the road between Frolesworth and Ashby. Set of 10x300m (1min standing). Miserable weather, constant drizzly rain, road a touch greasy. Alternate reps had 6/7m climb on them and could feel the lactate building on them. Eased in to the reps after my rest yesterday but felt strogn throughout. Splits:

52, 53, 48, 51, 48, 52, 47, 50, 47, 47.

Little bit fluctuating but all got steadily faster which is what I wanted. Nice to end on a 47 up the hill as well. These shoes are pretty dead now no support at all, crack out the new ones monday.

Running warm up/down 19:27 [1] 4.13 km (4:43 / km) +21m 4:36 / km
ahr:139 max:156 shoes: Nike Zoom Pegasus 31

Thursday Mar 9, 2017 #

Note
(rest day)

Being sensible and listening to my body, would have just been running myself in to the ground today. Switched rest to today and I'll session tomorrow.

Wednesday Mar 8, 2017 #

8 AM

Strength and conditioning 55:00 [3]

Quite tough after track.

Running 12:00 [1] 2.5 km (4:48 / km) +60m 4:17 / km
shoes: Nike Zoom Pegasus 31

Gym and back twice

4 PM

Running 31:57 [2] 6.86 km (4:39 / km) +147m 4:12 / km
ahr:145 max:169 shoes: Nike Zoom Pegasus 31

Gruelling climb up to Limb Valley. Shoes I think have lost most of their support so I'll probably roll out the new ones over the weekend.

Orienteering 36:10 [2] 4.73 km (7:39 / km) +168m 6:30 / km
ahr:152 max:175 spiked:13/13c shoes: VJ Supra V2 (2)

Training on Limb Valley. Trains with paddy and olly. Legs felt shot from the off and just sat in and cruised the last couple. No grip either, old pair of sneaks so only myself to blame. Nice enough area, map doesn't seem great.

Orienteering 14:10 [3] 1.5 km (9:27 / km) +53m 8:02 / km
ahr:131 max:147 shoes: VJ Supra V2 (2)

Collecting

Tuesday Mar 7, 2017 #

6 PM

Running 29:12 [2] 6.21 km (4:42 / km) +21m 4:37 / km
ahr:150 max:202 shoes: Nike Zoom Pegasus 31

Suspicious HR.

Running 48:09 [4] 9.25 km (5:12 / km) +13m 5:10 / km
ahr:168 max:185 shoes: Mizuno Wave Musha 4

Track session. Wanted shorter faster stuff than the hallamshire stuff so did my own session. Tough solo but ground it out well. Session was 3x(3x400[60], 3x300[45], 3x200[30]). Standing recoveries. 2 mins between sets but 3 between the middle and last because chest was a bit tight so let it settle. Did the 200's first on the last set and finished with the 4's. Splits:

71, 69, 69, 47, 50, 51, 28, 33, 29

67, 67, 68, 47, 51, 49, 29, 34, 31

34, 34, 31, 50, 51, 48, 68, 70, 69

Good session and pace all just nipping under 3min/k's which is nice. Felt like a grind on the last set.

Running warm up/down 16:10 [1] 3.27 km (4:57 / km) +34m 4:42 / km
ahr:149 max:167 shoes: Nike Zoom Pegasus 31

Monday Mar 6, 2017 #

4 PM

Running 54:02 [2] 11.06 km (4:53 / km) +256m 4:23 / km
ahr:142 max:166 shoes: Nike Zoom Pegasus 31

Easing out in Rivelin, legs a bit tired especially on the hills but a nice afternoon. To gym and back after inc.

5 PM

Strength and conditioning 40:00 [2]

Tired so more conditioning than strength.

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