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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Aug 5, 2018:

activity # timemileskm+mload
  Running9 6:46:58 45.95(8:51) 73.95(5:30) 2579756.2
  Orienteering4 3:51:28 22.87(10:07) 36.8(6:17) 1051813.9
  Total9 10:38:26 68.82(9:17) 110.76(5:46) 36301570.1

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MoTuWeThFrSaSu

Sunday Aug 5, 2018 #

7 AM

Running 30:00 intensity: (2:26 @1) + (26:15 @2) + (1:19 @3) 6.99 km (4:18 / km) +68m 4:06 / km
ahr:144 max:157 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast, watch strap broken so nice to run without looking at it in my pocket. Back to normal to an extent now.
11 AM

Running 56:53 intensity: (46:12 @1) + (7:44 @2) + (2:57 @3) 10.3 km (5:31 / km) +118m 5:13 / km
ahr:127 max:146 shoes: Nike Air Zoom Pegasus 32

Over at Harlestone Firs with Mary and Wati for a loop, nice little bit of woods, pretty warm out.
5 PM

Running 23:12 intensity: (12 @1) + (4:37 @2) + (11:30 @3) + (6:53 @4) 6.24 km (3:43 / km) +32m 3:37 / km
ahr:161 max:176 shoes: Nike Air Zoom Pegasus 32

Steady raz loop from home to top the mileage for the week up. HR a bit high, good sleep tonight needed.

Saturday Aug 4, 2018 #

6 PM

Running 45:36 intensity: (7:34 @1) + (35:47 @2) + (2:15 @3) 10.13 km (4:30 / km) +87m 4:19 / km
ahr:142 max:155 shoes: Salming Trail T2

Trotted around the fields in the sun. Usual issues with undergrowth. L ankle pretty tender and kept seizing up/pulling, fine for the most part but was in a pretty grumpy mood throughout.

Friday Aug 3, 2018 #

11 AM

Running warm up/down 12:25 intensity: (6:24 @1) + (4:59 @2) + (1:02 @3) 2.34 km (5:19 / km) +33m 4:58 / km
ahr:130 max:157 shoes: Inov-8 Oroc 280 v2

Left ankle/calf locking up. Finished the run today with a twisted right ankle, smashed left shin, locking up left ankle and some tendonitis in my left knee, good shit.

Orienteering 1:01:20 intensity: (12:35 @1) + (8:39 @2) + (31:03 @3) + (9:03 @4) 4.14 km (14:50 / km) +153m 12:31 / km
ahr:121 max:177 shoes: Inov-8 Oroc 280 v2

Day 5. Didn't feel very settled to begin with, missed 1 then settled through to 6, another mistake mistakes basically through to 11. On the way to 10 twisted my ankle and smashed my shin in the same step so walked in having messed the control up. Map also ripped in 3 on the way from 11. Messed up 12 badly then dibber came flying off on the way out of it and proceeded to spend the next 92mins finding it (big props to Jill from SYO for eventually doing so). Walked down the hill and retired. Very annoying to end the week like this, terrible performance even without the dibber mare. Held on to the overall win though which is nice as a first year senior but need to be orienteering much better than I was today, I'm very disappointed with it today.

Thursday Aug 2, 2018 #

10 AM

Running warm up/down 18:17 intensity: (11:59 @1) + (4:37 @2) + (1:41 @3) 3.13 km (5:50 / km) +130m 4:50 / km
ahr:130 max:160 shoes: Inov-8 x-talon 225 (red)

Orienteering 59:09 intensity: (13 @1) + (22 @2) + (4:16 @3) + (54:18 @4) 12.92 km (4:35 / km) +180m 4:17 / km
ahr:170 max:179 shoes: Inov-8 x-talon 225 (red)

Day 4. Flatter/faster area but still potential to make mistakes. Little lazy in some circles losing 10s~ a couple of times and then a few smaller errors but nothing major. Legs as expected after yesterday, able to grind round at a good pace but little zip. Nice to take another win.

Running warm up/down 12:58 intensity: (11:19 @1) + (1:20 @2) + (19 @3) 2.0 km (6:29 / km) +37m 5:57 / km
ahr:125 max:141 shoes: Inov-8 x-talon 225 (red)

Wednesday Aug 1, 2018 #

10 AM

Running 2:32:21 [2] 24.76 km (6:09 / km) +1436m 4:46 / km
shoes: Asics Fuji-Runnegade 2

Nice longer one. Started from Buttermere and took in Whiteless Pike, Grassmoor, Crag Hill, Sand Hill, Hopegill Head, Whiteside, and Grisedale Pike before dropping back to Keswick (few out and backs to get the summits). Very pleasant, never really working just trotting along enjoying myself, nice and quiet too which was a bonus. Weather largely held off as well despite being overcast throughout.

Tuesday Jul 31, 2018 #

12 PM

Running warm up/down 12:52 intensity: (4:05 @1) + (7:29 @2) + (1:18 @3) 2.01 km (6:25 / km) +205m 4:15 / km
ahr:136 max:162 shoes: Inov-8 Oroc 280 v2

Orienteering 59:17 intensity: (14 @1) + (14 @2) + (11:47 @3) + (47:02 @4) 10.02 km (5:55 / km) +318m 5:06 / km
ahr:169 max:180 shoes: Inov-8 Oroc 280 v2

Day 3. Easy enough beginning on the Moor and moving better than expected but then was in 2 minds on 3 before committing and lost some time dithering and weaving on routes. Back to it for the next few but was sluggish over to 6. Only proper mistake was 7, kept contouring and never came off the hill, corrected but lost around a minute. Not much commitment through the next, just ticked them off and then a poor exit from 9 meant weaving to the gate for 10 but ground it out ok. Generally good after that, steady through the technical green section with a small slip on 15 then pushed on at the end to nab the win.
Tougher running today, felt a bit trudgy but nice to be leading the GC before the rest day. Also unsure where the 280m climb came from today...

Running warm up/down 11:41 intensity: (5:36 @1) + (5:58 @2) + (7 @3) 2.01 km (5:50 / km) +94m 4:43 / km
ahr:137 max:153 shoes: Inov-8 Oroc 280 v2

Monday Jul 30, 2018 #

10 AM

Running warm up/down 16:16 intensity: (1:00 @1) + (3:01 @2) + (7:59 @3) + (4:16 @4) 2.05 km (7:56 / km) +330m 4:24 / km
ahr:158 max:171 shoes: Asics Fuji-Runnegade 2

Orienteering 51:42 intensity: (24 @1) + (8 @2) + (5:47 @3) + (45:23 @4) 9.72 km (5:19 / km) +400m 4:25 / km
ahr:170 max:180 shoes: Asics Fuji-Runnegade 2

Day 2. Much quicker today and generally all going ok. A few poor lines and sub par routes but then just one hesitation/mistake. Tight at the top, 3rd.

Running warm up/down 14:27 intensity: (14:04 @1) + (23 @3) 2.0 km (7:13 / km) +11m 7:02 / km
ahr:122 max:135 shoes: Asics Fuji-Runnegade 2

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