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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Apr 8, 2018:

activity # timemileskm+mload
  Running8 6:04:47 52.31(6:58) 84.18(4:20) 671784.2
  Orienteering1 29:30 3.28(8:59) 5.28(5:35) 128118.0
  Total8 6:34:17 55.59(7:06) 89.46(4:24) 799902.2

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Saturday Apr 7, 2018 #

Note
(rest day)

long day on feet exploring, really cool city but pretty exhausted
C • Get off attackpoint and enj... 1

Friday Apr 6, 2018 #

8 AM

Running 58:28 intensity: (23:39 @1) + (30:17 @2) + (4:32 @3) 12.13 km (4:49 / km) +105m 4:37 / km
ahr:135 max:147 shoes: Salming Trail T2

Easy on the fields before breakfast, bit tired.

Thursday Apr 5, 2018 #

7 AM

Running 30:00 intensity: (1:21 @1) + (27:22 @2) + (1:17 @3) 6.82 km (4:24 / km) +63m 4:12 / km
ahr:142 max:156 shoes: Salming Distance D1

Standard pre breakfast, reversed to add a bit of spice
5 PM

Running warm up/down 12:59 intensity: (37 @1) + (11:13 @2) + (1:09 @3) 3.01 km (4:19 / km) +35m 4:05 / km
ahr:145 max:161 shoes: Salming Distance D1

Running tempo 32:00 intensity: (12 @1) + (2:03 @2) + (4:32 @3) + (25:13 @4) 9.41 km (3:24 / km) +36m 3:20 / km
ahr:167 max:177 shoes: Salming Distance D1

Bashed it a bit since the JK but I'm off to Amsterdam with Harriet tomorrow evening so packing it in so I can have a bit of R&R when I'm there. Pretty rough session, 2x15min tempo off 2 mins. Felt good on the first and only really had to work at the end of the 2nd. Couldn't have done much more than tempo today, some residual tiredness hanging around but enjoyed it nonetheless and happy to be able to hit these paces fairly comfortably when a bit off.
C • Amsterdam 3

Running warm up/down 14:28 intensity: (15 @1) + (11:06 @2) + (3:07 @3) 3.38 km (4:17 / km) +25m 4:08 / km
ahr:148 max:159 shoes: Salming Distance D1

Wednesday Apr 4, 2018 #

8 AM

Running 30:00 intensity: (2:47 @1) + (25:45 @2) + (1:28 @3) 6.76 km (4:26 / km) +63m 4:15 / km
ahr:141 max:153 shoes: Salming Distance D1

Morning 30 pre breakfast. Wheeled out the new kicks as my old ones are dying.
5 PM

Running 50:00 intensity: (33 @1) + (10:54 @2) + (35:43 @3) + (2:50 @4) 13.54 km (3:42 / km) +88m 3:35 / km
ahr:158 max:170 shoes: Salming Distance D1

Comfortable 50min raz on the road from home. Felt much better than expected, was maybe a little tired but able to shift fairly well.

Tuesday Apr 3, 2018 #

2 PM

Running 1:21:17 intensity: (9:56 @1) + (1:05:36 @2) + (5:45 @3) 17.13 km (4:45 / km) +161m 4:32 / km
ahr:142 max:162 shoes: VJ Sticky

Didn't bother going pre breakfast but opted for sleep instead. Easy cruise out on the fields from home. Horribly muddy but a warm(ish) and sunny(ish) day made this quite pleasant. Maybe a bit longer than needed but felt good and was enjoying myself.

Monday Apr 2, 2018 #

10 AM

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: Icebug Acceleritas 4 RB9X

Inc. a nice catch up with Jack.

Orienteering 29:30 [4] 5.28 km (5:35 / km) +128m 4:59 / km
shoes: Icebug Acceleritas 4 RB9X

JK Relay leg 1.
In reality not much to go for today with a bit of a weakened team. Still tried to have some fun and legs felt better than expected after yesterday. Moving well at the start and felt nice and in control until messing up 5 and 6 in a row losing ground a big. Still managed to plug away and had caught back by 7 but then ballsed up 8 (only major mistake) losing the pack. Seems like everyone cocked up though bar a few so then got my head in gear and raced properly, planning and code checking well, pulling back up to Rhys and Schminty by the top of the hill. Legs tired from the bottom of the hill up though and they gapped on the top but still only 15s down on them and 50 on Pete so not too bad. Scrappy run though, saved by everyone else's scrappiness I think, need to make sure to be more disciplined out of controls but enjoyed it nonetheless.
Probably the most I've enjoyed a JK. Whilst it was WUOC selection races, I still felt like I was racing with no pressure just enjoyed it all and was happy with how my fitness from the winter came good, especially after the problems in November. Really looking forward to having the same feeling in the coming season, just relaxing in to the O and not stressing out. Good weekend.
5 PM

Running 30:35 intensity: (47 @1) + (24:23 @2) + (4:47 @3) + (38 @4) 7.02 km (4:21 / km) +95m 4:05 / km
ahr:148 max:168 shoes: Adidas Supernova Glide Boost 8

Easy trot around the roads after a nice afternoon eating chocolate and binging TV. Wanted to ease the legs out after the weekend and try to allay the doms. Tired as expected.
C • Recovery run? 2

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