Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jun 24, 2018:

activity	#	time	miles		km		+m	load
Running	12	8:24:42	71.99	(7:01)	115.85	(4:21)	1226	1124.2
Orienteering	2	1:10:06	8.34	(8:25)	13.42	(5:13)	187	146.7
Cross Training	1	1:05:03						105.2
Total	13	10:39:51	80.32		129.27		1413	1376.0

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Sunday Jun 24, 2018 #

9 AM

Running warm up/down 13:25 3.0 km (4:28 / km) +1m 4:27 / km
ahr:136 max:147 shoes: Nike Air Zoom Pegasus 32

Orienteering 31:10 7.25 km (4:18 / km) +19m 4:15 / km
ahr:149 max:161 shoes: Nike Air Zoom Pegasus 32

Asked dad to plan me some sprintervals in Rugby. Some really good technical sections and was orienteering well. Annoyingly planned it on an A3 ocad file so the map was a bit of an eye test for large sections, but this was good and made me slow down and really read the map. Did feel a little tired though and slightly off in new shoes.

Running warm up/down 14:09 3.16 km (4:29 / km) +6m 4:26 / km
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 32

3 PM

Cross Training 1:05:03

Nice afternoon but no need to run anymore this week so went for an easy spin instead. Enjoyed it but the best part is probably the HRM trace, absolute madness.

Saturday Jun 23, 2018 #

8 AM

Running warm up/down 19:00 [2] 3.92 km (4:51 / km) +15m 4:45 / km
shoes: Salming Distance D1

Running 15:39 [5] 5.0 km (3:08 / km) +49m 2:59 / km
shoes: Nike Air Zoom Streak 5

Went across to parkrun as a bit of a TT/progress check. 10s~ up on pre JK so something must be going right and both solo so a good indicator. Muggy day and very breezy, probably set off too hard and suffered a bit in the last k. Didn't realise I had a guy following me until the last corner but would have been nice to have shared the load. Still want to try and get to a proper one for a time but off some good mileage and legs feeling shoddy in the WU, I'm reasonably pleased.

C • Made the list 2

Running 20:19 [1] 4.0 km (5:05 / km) +34m 4:52 / km
shoes: Salming Distance D1

WD, mostly with Tim Hartley.

4 PM

Running 33:39 7.21 km (4:40 / km) +51m 4:31 / km
ahr:136 max:149 shoes: Salming Trail T2

Nice enough jog on the fields other than a couple of blocked paths and flies.

Friday Jun 22, 2018 #

7 AM

Running 29:57 8.0 km (3:45 / km) +57m 3:37 / km
ahr:156 max:168 shoes: Salming Distance D1

Steady 5 miles before breakfast. Felt a bit slow and tough for a minute or two then settled down and felt good. Shoes have pretty much had it.

5 PM

Running 37:07 8.06 km (4:36 / km) +85m 4:22 / km
ahr:143 max:155 shoes: Salming Trail T2

Jog on the fields, paths pretty bad and body reacted badly to bashing through various plants and undergrowth.

Thursday Jun 21, 2018 #

4 PM

Running warm up/down 17:03 3.77 km (4:31 / km) +57m 4:12 / km
ahr:134 max:154 shoes: Salming Distance D1

Orienteering 38:56 6.17 km (6:19 / km) +168m 5:33 / km
ahr:143 max:162 shoes: Salming Distance D1

Middle style course on Hartshill. Bit of a nightmare, took my new orocs but for some reason they're massive, ordered an 11 like all my other inov8s but I have about a thumbs width of room between the end and my toe, anyone else had this? Stuck my road shoes back on anyway. Nice evening for it, taking more aggressive lines to try and break the Midlands trap of pathing/going round and it went well, couple of wobbles near the circles but other than that a positive session. Tired but trotting nicely despite the undergrowth.

Running warm up/down 14:19 3.0 km (4:46 / km) +44m 4:27 / km
ahr:132 max:146 shoes: Salming Distance D1

Wednesday Jun 20, 2018 #

8 AM

Running 30:00 7.01 km (4:17 / km) +63m 4:06 / km
ahr:142 max:157 shoes: Salming Distance D1

Standard pre breakfast.

4 PM

Running 1:13:28 16.0 km (4:35 / km) +130m 4:25 / km
ahr:141 max:156 shoes: Salming Trail T2

Easy on the fields. Felt leggy and it was pretty hot but enjoyed it with some podcasts.

Tuesday Jun 19, 2018 #

8 AM

Running 30:00 7.04 km (4:16 / km) +41m 4:08 / km
ahr:144 max:159 shoes: Salming Distance D1

Easy pre breakfast. Not enjoying the mugginess or flies.

6 PM

Running warm up/down 15:10 2.83 km (5:21 / km) +25m 5:08 / km
ahr:123 max:147 shoes: Salming Distance D1

Running hills 33:59 7.77 km (4:22 / km) +329m 3:37 / km
ahr:170 max:182 shoes: Salming Distance D1

First Huncote session back for summer. Over on Croft Hill, session I haven't done before of the 'double dips'. Hash route but a right turn at the end. Tom Corby (guy I used to race from school) has joined the club, he's gotten a bit slower but it's good to see him out. Pretty normal order, out the front on my own grafting but I quite enjoy hurting myself and working hard. Times got a bit slower but that's expected, always go too hard on Croft. Legs a little tired but glad to be able to push through this session well. Uphill recovery was not appreciated...

Running warm up/down 17:28 3.0 km (5:49 / km) +27m 5:34 / km
ahr:130 max:140 shoes: Salming Distance D1

Monday Jun 18, 2018 #

7 AM

Running 30:00 7.06 km (4:15 / km) +62m 4:04 / km
ahr:143 max:155 shoes: Salming Distance D1

Easy pre breakfast, legs a little creaky to begin but felt good after a minute or two.

4 PM

Running 1:00:00 16.0 km (3:45 / km) +152m 3:35 / km
ahr:160 max:173 shoes: Salming Distance D1

Steady hour on the roads. Feeling good but stomach a little off at the end and slightly harder work than normal in the humidity. Just ticked away and enjoyed it.

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