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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jun 25, 2017:

activity # timemileskm+mload
  Orienteering8 6:36:35 43.1(9:12) 69.37(5:43) 81361 /65c93%1056.7
  Running7 2:14:42 16.29(8:16) 26.22(5:08) 265248.8
  Total10 8:51:17 59.4(8:57) 95.59(5:33) 107861 /65c93%1305.5

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MoTuWeThFrSaSu

Sunday Jun 25, 2017 #

8 AM

Running 14:19 intensity: (4:54 @1) + (6:42 @2) + (2:43 @3) 3.08 km (4:39 / km)
ahr:129 max:145 shoes: Adidas Supernova Glide Boost 6

11 AM

Running 9:04 intensity: (1:05 @1) + (3:55 @2) + (3:46 @3) + (18 @4) 1.99 km (4:33 / km) +4m 4:30 / km
ahr:135 max:171 shoes: Adidas Supernova Glide Boost 6

Orienteering 39:54 intensity: (3 @1) + (8 @2) + (8:39 @3) + (22:17 @4) + (8:47 @5) 10.69 km (3:44 / km) +9m 3:43 / km
ahr:171 max:180 spiked:38/40c shoes: Adidas Supernova Glide Boost 6

Hull City of Culture Urban A course.

Good run out today. Stayed focused throughout and the pace felt reasonably comfortable, despite doing a 37min 10k with stopping and punching each control. Felt a bit tired though still. Only 1 slip missing the wrong side of a hedge but felt controlled and confident today.

Running 10:54 intensity: (24 @1) + (10:10 @2) + (20 @3) 1.98 km (5:30 / km) +1m 5:29 / km
ahr:135 max:144 shoes: Adidas Supernova Glide Boost 6

Saturday Jun 24, 2017 #

5 PM

Running 30:43 intensity: (7:44 @1) + (18:57 @2) + (4:02 @3) 5.95 km (5:10 / km) +104m 4:45 / km
ahr:134 max:151 shoes: Adidas Supernova Glide Boost 6

Real easy jog out in the sun. Legs felt good, could have gone longer but time to be sensible. Jukola write up done and brief write up for the rest of it. Really great few weeks with a good crowd, thanks to EUOC for letting me crash! Great preparation.

Friday Jun 23, 2017 #

11 AM

Orienteering 54:54 intensity: (2:15 @1) + (34:21 @2) + (18:18 @3) 9.03 km (6:05 / km) +97m 5:46 / km
ahr:143 max:164 shoes: Inov-8 x-talon 212

Last training, nearly perfect navigation, loved it, feeling really good for the next couple of weeks now.

Thursday Jun 22, 2017 #

11 AM

Running 5:03 intensity: (2:11 @1) + (1:30 @2) + (1:22 @3) 1.0 km (5:03 / km) +15m 4:41 / km
ahr:123 max:134

Orienteering 19:53 intensity: (21 @1) + (4:02 @2) + (14:22 @3) + (1:08 @4) 3.8 km (5:14 / km) +87m 4:42 / km
ahr:154 max:168 shoes: Inov-8 x-talon 212

Ran 2xforest sprints for JWOC prep, went well but need to be wary of exit direction.

Running 5:37 intensity: (3:54 @1) + (26 @2) + (1:17 @3) 1.05 km (5:22 / km) +1m 5:20 / km
ahr:127 max:132

5 PM

Running 8:47 intensity: (8 @1) + (1:16 @2) + (6:50 @3) + (33 @4) 1.65 km (5:19 / km) +17m 5:04 / km
ahr:151 max:168

Orienteering 33:05 intensity: (2 @1) + (4:39 @2) + (25:57 @3) + (2:27 @4) 5.59 km (5:55 / km) +79m 5:32 / km
ahr:156 max:174 shoes: VJ Bold 2

Middle course near the ski slope. Really good aside from 1 control, rushed plan and not enough contact. Smooth otherwise.

Running 7:56 intensity: (56 @1) + (6:30 @2) + (30 @3) 1.46 km (5:27 / km) +7m 5:20 / km
ahr:132 max:140

Wednesday Jun 21, 2017 #

11 AM

Orienteering 1:48:24 intensity: (12:26 @1) + (1:14:28 @2) + (21:30 @3) 16.65 km (6:31 / km) +188m 6:10 / km
ahr:139 max:165 shoes: Inov-8 x-talon 212 (s17)

Long Spider Course. Ran it at 1:15 which was really difficult to pick out the detail but managed well enough. Dead by the jog back with Kathryn.

Tuesday Jun 20, 2017 #

12 PM

Running 9:58 intensity: (24 @1) + (7:22 @2) + (2:12 @3) 2.0 km (5:00 / km) +55m 4:24 / km
ahr:141 max:157

Orienteering 31:13 intensity: (6 @1) + (53 @2) + (12:58 @3) + (17:14 @4) + (2 @5) 7.46 km (4:11 / km) +72m 4:00 / km
ahr:165 max:176 shoes: Adidas Supernova Glide Boost 6

Sprint/Urban in Stockholm. Running felt cruisy despite being tired but navigation was smooth, missed 1 route maybe.

Running 8:30 intensity: (2:33 @1) + (3:11 @2) + (2:46 @3) 1.54 km (5:31 / km) +20m 5:10 / km
ahr:128 max:157

6 PM

Running 7:59 [1] 1.57 km (5:05 / km) +19m 4:48 / km

Orienteering 36:30 [2] 5.28 km (6:55 / km) +32m 6:42 / km
shoes: Inov-8 x-talon 212 (s17)

Orienteering across the lake, went well.

Running 15:52 [1] 2.96 km (5:22 / km) +23m 5:10 / km

Monday Jun 19, 2017 #

5 PM

Orienteering 1:12:42 intensity: (30 @1) + (15:57 @2) + (47:40 @3) + (8:35 @4) 10.86 km (6:42 / km) +248m 6:00 / km
ahr:155 max:173 spiked:23/25c shoes: VJ Bold 7

Will do am update when home properly for the while trip. Orienteering so well today and the forest was gorgeous, this was a pleasure.

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