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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Dec 17, 2017:

activity # timemileskm+mload
  Running8 6:37:24 49.8(7:59) 80.15(4:57) 1642989.0
  Strength and conditioning2 1:40:00300.0
  Orienteering1 55:02 6.69(8:14) 10.76(5:07) 284201.6
  Total11 9:12:26 56.49 90.91 19271490.6

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

Running warm up/down 25:00 [1] 5.0 km (5:00 / km) +25m 4:53 / km
shoes: VJ Bold 7

11 AM

Orienteering 55:02 intensity: (25 @1) + (2:34 @2) + (12:54 @3) + (38:21 @4) + (48 @5) 10.76 km (5:07 / km) +284m 4:31 / km
ahr:169 max:183 shoes: VJ Bold 7

Orienteering at Outwoods. Navigation pretty solid but some slips in the circle and a couple of lazy exits. Lost a minute on 23 but nothing else major. Felt very sluggish in terrain but moving well on the paths. Nice area and good to get some time on a map.

Saturday Dec 16, 2017 #

9 AM

Strength and conditioning 1:00:00 [3]

Tough hour to kick off the Christmas season.
2 PM

Running 42:00 [2] 9.0 km (4:40 / km) +100m 4:25 / km
shoes: Walsh PB Elite

Easy out from home. Was going to be longer but in around 5.5 left knee tugged a little. Stretched it off but decided to cut the pace and head home. Won't hurt to have an easier day and means I'll avoid injury.

Friday Dec 15, 2017 #

11 AM

Running 41:57 intensity: (18 @1) + (4:42 @2) + (12:02 @3) + (24:16 @4) + (39 @5) 9.81 km (4:17 / km) +274m 3:45 / km
ahr:167 max:183 shoes: NB 690 AT

Steady tempo around Standard Riv before travelling home this afternoon. Still very icy out and had to take it easy at times and felt a touch leggy from yesterday but enjoyed it nonetheless.

Thursday Dec 14, 2017 #

2 PM

Running 1:55:55 intensity: (4:46 @1) + (55:28 @2) + (44:24 @3) + (11:17 @4) 21.92 km (5:17 / km) +581m 4:40 / km
ahr:153 max:175 shoes: NB 690 AT

Solo long run out in Rivelin, over to Stannington and along, then around the Dams to headstone and home on top path. Probably didn't have enough grip as the slush and melt water made it an absolute bog fest so everything was harder than it should have been and couldn't really get moving. Felt nice and strong throughout though, very cold out.
C • Run... 6

Wednesday Dec 13, 2017 #

9 AM

Running 41:45 intensity: (10:34 @1) + (20:44 @2) + (10:27 @3) 6.82 km (6:07 / km) +189m 5:23 / km
ahr:142 max:164 shoes: Inov-8 x-talon 212

Chilled loop on burbage with shuoc before the festivities.
2 PM

Running 8:40 [4] 2.21 km (3:56 / km) +4m 3:53 / km
shoes: NB 690 AT

Crookes Valley VK challenge - gold medal.
Good fun, running speed around 3:15's or a bit quicker, vk's in around 10s without a straw.

Tuesday Dec 12, 2017 #

6 PM

Running warm up/down 23:12 intensity: (1:23 @1) + (14:46 @2) + (5:50 @3) + (1:13 @4) 5.11 km (4:33 / km) +13m 4:29 / km
ahr:149 max:179 shoes: Adidas Supernova Glide Boost 8

Running 23:02 intensity: (4 @1) + (2:14 @2) + (2:43 @3) + (8:00 @4) + (10:01 @5) 5.87 km (3:55 / km) +63m 3:43 / km
ahr:178 max:186 shoes: Adidas Distancestar 2

Shuoc intervals. 6x3(1). Lonely and cold off the front but working quite well, just wanting some company for these.

Running 3:40 intensity: (3 @1) + (20 @2) + (1:14 @3) + (2:03 @4) 0.74 km (4:56 / km) +5m 4:46 / km
ahr:164 max:176 shoes: Adidas Distancestar 2

Strides.

Running warm up/down 13:08 intensity: (1:28 @1) + (5:25 @2) + (6:09 @3) + (6 @4) 2.5 km (5:15 / km) +64m 4:39 / km
ahr:150 max:168 shoes: Adidas Supernova Glide Boost 8

Monday Dec 11, 2017 #

4 PM

Running 59:05 intensity: (7:21 @1) + (32:37 @2) + (19:07 @3) 11.17 km (5:17 / km) +324m 4:37 / km
ahr:147 max:165 shoes: NB 690 AT

Nice easy one in the dark and snow with Saville.
7 PM

Strength and conditioning 40:00 [3]

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