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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending May 21, 2017:

activity # timemileskm+mload
  Running9 5:11:58 40.53(7:42) 65.23(4:47) 630758.3
  Orienteering4 3:02:56 22.06(8:18) 35.5(5:09) 32895 /108c87%656.8
  Strength and conditioning4 2:27:12 0.96 1.55307.3
  Total11 10:42:06 63.55 102.28 95895 /108c87%1722.4

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MoTuWeThFrSaSu

Sunday May 21, 2017 #

10 AM

Orienteering 43:18 intensity: (3 @1) + (29 @2) + (21:47 @3) + (20:56 @4) + (3 @5) *** 8.17 km (5:18 / km) +36m 5:11 / km
ahr:164 max:178 spiked:21/24c shoes: Inov-8 x-talon 212 (s17)

Scottish relays.
Terrible early mistakes, the sort of ones I haven't made for a couple of years, then just a lonely grind and couldn't really be bothered to be there, never really got going mentally or physically. Bad attitude but just a bit of a strange day. On a side note, I somehow managed to win the UK Elite O League which was nice but still not really happy with my forest orienteering.

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov-8 x-talon 212 (s17)

Saturday May 20, 2017 #

11 AM

Running 18:26 intensity: (1:51 @1) + (14:41 @2) + (1:54 @3) 3.63 km (5:04 / km) +3m 5:03 / km
ahr:135 max:156 shoes: Inov-8 x-talon 212 (s17)

Orienteering 1:09:06 intensity: (4 @1) + (10 @2) + (11:21 @3) + (49:34 @4) + (7:57 @5) *** 13.0 km (5:19 / km) +47m 5:13 / km
ahr:169 max:179 spiked:29/36c shoes: Inov-8 x-talon 212 (s17)

Scottish Champs.
Started quite hard and was OK but quite scrappy. Dead running legs ate away at my focus and drive bit the odd sight of Ali kept me going. After the map turn I was just lazy and tired, pretty poor discipline from me but some positives in there too.
C • Chicked 4

Running 9:55 intensity: (9:06 @2) + (49 @3) 1.86 km (5:20 / km) +18m 5:05 / km
ahr:143 max:152 shoes: Inov-8 x-talon 212 (s17)

Running 6:23 intensity: (1:10 @1) + (4:06 @2) + (1:07 @3) 1.11 km (5:44 / km) +13m 5:26 / km
ahr:130 max:139 shoes: Inov-8 x-talon 212 (s17)

Friday May 19, 2017 #

7 AM

Running warm up/down 3:59 intensity: (1:57 @1) + (22 @2) + (1:40 @3) 0.79 km (5:01 / km)
ahr:119 max:137 shoes: Adidas Supernova Glide Boost 6

Strength and conditioning 22:12 intensity: (4:07 @1) + (1:03 @2) + (17:02 @3) 1.55 km (14:19 / km)
ahr:109 max:145 shoes: Adidas Supernova Glide Boost 6

Running warm up/down 11:33 intensity: (1:35 @1) + (6:19 @2) + (3:39 @3) 1.67 km (6:56 / km) +57m 5:55 / km
ahr:139 max:159 shoes: Adidas Supernova Glide Boost 6

Warm down with 7 step reps
7 PM

Running warm up/down 9:44 intensity: (34 @1) + (5:20 @2) + (3:42 @3) + (8 @4) 2.09 km (4:40 / km) +11m 4:33 / km
ahr:140 max:168 shoes: Adidas Supernova Glide Boost 6

Orienteering 17:56 intensity: (6 @1) + (6 @2) + (2:32 @3) + (3:15 @4) + (11:57 @5) *** 4.96 km (3:37 / km) +17m 3:33 / km
ahr:171 max:185 spiked:17/18c shoes: Adidas Supernova Glide Boost 6

Scottish urban league sprint at Tranent. Oriebteering really well but it was a pretty simple course, few small hesitations and despite the HR being very high it was controlled and felt cruisey for a lot. Not using si air meant I was pushed down but a good run out non the less.

Running warm up/down 2:33 intensity: (35 @1) + (1:19 @2) + (39 @3) 0.51 km (5:00 / km) +5m 4:47 / km
ahr:130 max:143 shoes: Adidas Supernova Glide Boost 6

Orienteering 18:19 intensity: (2:07 @1) + (5:13 @2) + (10:59 @3) 2.13 km (8:35 / km) +14m 8:19 / km
ahr:120 max:162 shoes: Adidas Supernova Glide Boost 6

Control collecting.

Thursday May 18, 2017 #

8 AM

Running warm up/down 15:44 intensity: (23 @1) + (12:04 @2) + (3:17 @3) 3.58 km (4:24 / km) +15m 4:18 / km
ahr:140 max:154 shoes: Adidas Supernova Glide Boost 6

Running 36:00 intensity: (4 @1) + (3:24 @2) + (6:10 @3) + (16:30 @4) + (9:52 @5) 9.41 km (3:49 / km) +137m 3:34 / km
ahr:168 max:183 shoes: Adidas Supernova Glide Boost 6

Never really look forward to this session, 3x10mins(2mins) but every time I do it I seem to build in and enjoy the challenge by the end. Been a while since I've done a session on Endcliffe and the climb took me by surprise being a real grind up through the park. All the reps were pretty consistent though and felt nice and controlled, never really having to force anything but just letting the legs turn over. Felt pretty good despite a tough couple of weeks, all moving in the right direction.

Running warm up/down 13:14 intensity: (37 @1) + (4:38 @2) + (7:59 @3) 2.64 km (5:01 / km) +65m 4:28 / km
ahr:149 max:164 shoes: Adidas Supernova Glide Boost 6

4 PM

Strength and conditioning 1:00:00 [2]

With Joe.

Running 8:00 [1] 1.4 km (5:43 / km)

Wednesday May 17, 2017 #

7 AM

Strength and conditioning 35:00 [2]

Just me and Si in the dungeon today.
2 PM

Running 17:37 intensity: (33 @1) + (12:18 @2) + (4:46 @3) 3.89 km (4:32 / km) +61m 4:12 / km
ahr:141 max:161

Orienteering 34:17 intensity: (13 @1) + (4:28 @2) + (19:42 @3) + (9:54 @4) 7.23 km (4:45 / km) +214m 4:08 / km
ahr:159 max:171 spiked:28/30c shoes: Adidas Supernova Glide Boost 6

Solo sprintervals in Walkley. Terrible weather meant I took it easy to avoid injury, so slippy out. Orienteering quite well but map ran faster than I did so had to cut loop shorts whilst others just became jumbled. Still, good orienteering and navigating smoothly, less rusty than I thougt but quite tired on the hills, track was tough last night.

Running 10:07 intensity: (15 @1) + (6:35 @2) + (3:17 @3) 2.07 km (4:53 / km) +63m 4:14 / km
ahr:142 max:156

Tuesday May 16, 2017 #

5 PM

Running 27:02 intensity: (1:43 @1) + (17:34 @2) + (7:45 @3) 5.78 km (4:41 / km) +17m 4:37 / km
ahr:138 max:158 shoes: Adidas Supernova Glide Boost 6

Cruise to track.

Running 31:08 intensity: (1:31 @1) + (6:00 @2) + (8:48 @3) + (4:56 @4) + (9:53 @5) 6.46 km (4:49 / km) +1m 4:49 / km
ahr:163 max:190 shoes: Adidas Supernova Glide Boost 6

Tough session at the track. 6x800(90s), 5x200(60s). Very hot and humid made it hard work but the first tops of session of the year was a bonus. Felt quite relaxed for the most part on the 8's, paces nice and consistent other than the last one which I'm blaming on a weave around kids. Running ahead of Joe and Coombesy made it a little lonely but was a good motivator for kicking ahead. Then a dirty burn up for us plus Matt at the end on the 2's, some more wiggles but happy to see the times around 28-9 when the screws are turned. All looking very good, bit more mojo back tonight.

Running 17:05 intensity: (53 @1) + (14:53 @2) + (1:19 @3) 2.99 km (5:43 / km) +41m 5:21 / km
ahr:140 max:153 shoes: Adidas Supernova Glide Boost 6

Death crawl to the bus.

Monday May 15, 2017 #

4 PM

Running 53:28 intensity: (3:37 @1) + (29:27 @2) + (20:24 @3) 11.84 km (4:31 / km) +124m 4:17 / km
ahr:146 max:162 shoes: Adidas Supernova Glide Boost 6

Boring day revising, miserable grey weather. Just seem to be doing everything on autopilot at the minute.
5 PM

Strength and conditioning 30:00 [2]

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