Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 25, 2018:

activity	#	time	miles		km		+m	load
Running	7	6:00:43	46.77	(7:43)	75.28	(4:48)	1466	804.5
Orienteering	4	4:42:25	30.31	(9:19)	48.77	(5:47)	985	618.8
Total	9	10:43:08	77.08	(8:21)	124.05	(5:11)	2451	1423.3

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Sunday Mar 25, 2018 #

9 AM

Orienteering 1:12:25 10.18 km (7:07 / km) +254m 6:19 / km
ahr:91 max:156 shoes: Icebug Acceleritas 4 RB9X

WMJS Morning training.

Orienteering 41:51 7.25 km (5:46 / km) +123m 5:19 / km
ahr:135 max:179 shoes: Icebug Acceleritas 4 RB9X

WMJS Afternoon training.

Saturday Mar 24, 2018 #

8 AM

Running warm up/down 16:50 [1] 3.22 km (5:13 / km) +19m 5:05 / km
shoes: Nike Air Zoom Streak 5

Chucked some drills in as well.

Running 15:46 [5] 5.0 km (3:09 / km) +46m 3:01 / km
shoes: Nike Air Zoom Streak 5

Braunstone Pakrun. No idea how it was going to go with quite a lot of terrain in the legs this week and feeling a bit tired the last couple of days, poor nights sleep didn't help. Out on my own from the go so was a good mental battle to keep pushing all the way. Happy with how I did though and around 20s faster than this time last year so all moving in the right direction. Lot of weaving around people when overtaking on the second lap and quite a bit of running on the grass but pleased with the time given the conditions and solo.

Running warm up/down 9:40 [1] 2.01 km (4:49 / km) +17m 4:37 / km
shoes: Nike Air Zoom Streak 5

Running 14:30 [4] 3.75 km (3:52 / km) +30m 3:43 / km
shoes: Nike Air Zoom Streak 5

10x1min (30s) after parkrun to get the legs turning. Felt a bit tired but glad to have done it.

Friday Mar 23, 2018 #

2 PM

Running warm up/down 12:23 2.52 km (4:55 / km) +64m 4:22 / km
ahr:138 max:155 shoes: Icebug Acceleritas 4 RB9X

Orienteering 27:41 5.2 km (5:20 / km) +142m 4:41 / km
ahr:151 max:167 shoes: Icebug Acceleritas 4 RB9X

Dad's planning the Bentley Woods event in a few weeks so headed over there with him and used the opportunity of him checking control sites to get some JK relevant (ish) training in. Started off with a cruise around a Green course from a few years ago, map a little out of date but enjoyed it and was orienteering generally well, if a little lazily. What an awesome bit of forest.

Running warm up/down 4:52 0.91 km (5:20 / km)
ahr:140 max:153 shoes: Icebug Acceleritas 4 RB9X

Orienteering 33:40 6.6 km (5:06 / km) +65m 4:52 / km
ahr:164 max:174 shoes: Icebug Acceleritas 4 RB9X

After the Green I decided to turn it up a bit and reran the middle selection race from last year as a bit of a tester and ranger. Aim was to focus well on the nav and keep the compass especially tight. Wanted to keep the running at a consistently high effort and managed this quite well (other than my quick toilet stop!) and with somewhat tired legs, thinking about when to run and when to chill. Obviously ran it before but was surprised with how little of the course I remembered, which definitely made it better training. Around 6 mins faster than last year and felt really good so hopefully the consistency I've enjoyed over winter will pay dividends next weekend.

Running warm up/down 11:36 2.27 km (5:06 / km) +36m 4:44 / km
ahr:135 max:149 shoes: Icebug Acceleritas 4 RB9X

Thursday Mar 22, 2018 #

8 AM

Running 29:55 6.66 km (4:30 / km) +135m 4:05 / km
ahr:143 max:157 shoes: Adidas Supernova Glide Boost 8

Easy pre breakfast with daneo. Gorgeous day and behaved at varsity not to feel rotten. Result

3 PM

Running warm up/down 8:50 2.0 km (4:25 / km) +28m 4:08 / km
ahr:140 max:154 shoes: Salming Trail T2

Orienteering 44:37 10.02 km (4:27 / km) +148m 4:09 / km
ahr:154 max:168 shoes: Salming Trail T2

3 sprint courses around the edge because it's the closest I can get to next weekend. Legs tired but nav was Good, focused on getting my head up, getting nice lines and cornering properly.

Running warm up/down 9:30 2.08 km (4:34 / km) +37m 4:12 / km
ahr:143 max:156 shoes: Salming Trail T2

Wednesday Mar 21, 2018 #

3 PM

Orienteering 1:02:11 9.53 km (6:32 / km) +253m 5:46 / km
ahr:147 max:185 shoes: VJ Bold 2

Header out to Wharncliffe for some training with Joe. Out of date map and some heavy terrain made it slow sloggy going but quite enjoyed it. Bit tired.

Tuesday Mar 20, 2018 #

5 PM

Running warm up/down 25:58 5.63 km (4:37 / km) +24m 4:31 / km
ahr:138 max:164 shoes: Adidas Supernova Glide Boost 8

Running 21:25 6.31 km (3:24 / km) +3m 3:23 / km
ahr:165 max:181 shoes: Nike Air Zoom Streak 5

Nice to get back on the track this evening to get the legs turning over before the JK. Legs a little tired from the last couple of days and especially the climbs up Win and from Bamford yesterday, calves tight. Stuck to my pre plan of sitting on 3min/k's and it worked well, never felt like I was pushing too much and was reasonably comfortable. 5x1k (200) topped off with 4x100. Pack spread quite quickly but was content to stick to my own pace.
3:01, 2:59, 2:59, 2:57, 2:58.
Nice consistency, looking good.

Running 27:36 5.55 km (4:58 / km) +133m 4:26 / km
ahr:141 max:158 shoes: Adidas Supernova Glide Boost 8

Dirty hill home.

Monday Mar 19, 2018 #

7 AM

Running 30:00 [2] 7.06 km (4:15 / km) +63m 4:04 / km
shoes: Adidas Supernova Glide Boost 8

Early one on the roads before breakfast.

4 PM

Running 2:01:52 20.31 km (6:00 / km) +831m 4:59 / km
ahr:147 max:176 shoes: Inov-8 x-talon 212 (s17)

Got the car up this week after a long day driving from home to Hull then Sheff so thought I'd take advantage and headed to the peaks. OJ inspired route, starting at the top of burbage, along stannage then terrain munched across and dropped to the bower before an awful grind up to the top of Win Hill and back via bamford edge. Didn't always know where I was going but didn't really care, felt good and was enjoying it. Amazing views today, very cold with mid thigh snow in places and a bad wind but took full kit to be safe. Cutting it fine with the light at the end but just loved it today.

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