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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Sep 23, 2018:

activity # timemileskm+mload
  Running11 8:14:18 68.19(7:15) 109.73(4:30) 14251002.1
  Orienteering3 1:35:10 11.86(8:01) 19.09(4:59) 25910 /12c83%251.3
  Total12 9:49:28 80.05(7:22) 128.82(4:35) 168410 /12c83%1253.4

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

Note

Another solid week, more controlled on the mileage, will ease down a touch this week before Aus champs.
11 AM

Running warm up/down 11:08 intensity: (5:53 @1) + (3:57 @2) + (1:18 @3) 2.0 km (5:34 / km) +74m 4:42 / km
ahr:128 max:158 shoes: Asics Fuji-Runnegade 2

Orienteering 35:12 intensity: (24 @1) + (3:42 @2) + (11:17 @3) + (19:42 @4) + (7 @5) 6.94 km (5:04 / km) +157m 4:33 / km
ahr:166 max:181 spiked:10/12c shoes: Asics Fuji-Runnegade 2

Springdallah event. Generally very good, picking nice lines and getting my head up but absolutely crapped out on one control, rushed the exit and made a 90 degree error. Stupid frustrating mistake, seemingly 1 control a course is ruining it, just can't seem to find a good rhythm at the minute. Some odd mapping and controls out of place but can't blame that.

Running warm up/down 4:36 intensity: (3:19 @1) + (58 @2) + (19 @3) 0.7 km (6:35 / km) +14m 5:59 / km
ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32

2 PM

Orienteering 18:11 intensity: (5:05 @1) + (3:43 @2) + (7:58 @3) + (1:25 @4) 3.73 km (4:52 / km) +47m 4:35 / km
ahr:139 max:178 shoes: Nike Air Zoom Pegasus 32

Coaching schools sprint training.

Orienteering 9:37 intensity: (12 @1) + (21 @2) + (2:49 @3) + (6:07 @4) + (8 @5) 2.33 km (4:08 / km) +10m 4:02 / km
ahr:167 max:202 shoes: Nike Air Zoom Pegasus 32

Had a bash around the sprint simulation. Orienteered well, picking routes early which was good, nice confidence boost.

Saturday Sep 22, 2018 #

7 AM

Running warm up/down 13:39 intensity: (8:51 @1) + (2:51 @2) + (1:57 @3) 3.01 km (4:32 / km) +4m 4:30 / km
ahr:132 max:140 shoes: Nike Air Zoom Pegasus 32

Running tempo 36:00 intensity: (10 @1) + (5:05 @2) + (12:48 @3) + (17:57 @4) 9.87 km (3:39 / km) +13m 3:37 / km
ahr:163 max:175 shoes: Nike Air Zoom Pegasus 32

Relaxed tempo session on the gravel along the Yarra. 6x5mins(1), just wanting to sit on 3:30's which felt really cruisey, really forced myself not to tip under 3:25's. Good disciplined session, felt strong.

Running warm up/down 13:06 intensity: (20 @1) + (12:42 @2) + (4 @3) 3.07 km (4:16 / km) +11m 4:12 / km
ahr:148 max:154 shoes: Nike Air Zoom Pegasus 32

Friday Sep 21, 2018 #

4 PM

Running 37:19 intensity: (17:44 @1) + (19:35 @2) 8.14 km (4:35 / km) +35m 4:29 / km
ahr:138 max:148 shoes: Nike Air Zoom Pegasus 32

Easy, mostly kept it on soft stuff. HRM shit at the start again. Ate a bit more today and definitely felt better for it, think I've been undereating a bit.
C • No way! 6

Thursday Sep 20, 2018 #

8 AM

Running warm up/down 25:11 intensity: (2:20 @1) + (11:36 @2) + (4:39 @3) + (6:36 @4) 5.61 km (4:30 / km) +48m 4:19 / km
ahr:149 max:174 shoes: Nike Air Zoom Pegasus 32

AWOL hrm.

Running 34:48 intensity: (14 @1) + (11:56 @2) + (8:49 @3) + (13:49 @4) 7.53 km (4:37 / km) +446m 3:34 / km
ahr:159 max:177 shoes: Nike Air Zoom Pegasus 32

Quality hill session with Pat on Eaglemont. 4x80s, 6x60s, 6x40s, float down recoveries. Took a couple of reps to find a rhythm then felt nice and controlled throughout, good form. Need to really keep a hill or hard terrain session in each week to keep strong.
C • Session 2

Running warm up/down 15:26 intensity: (8:19 @1) + (4:50 @2) + (2:17 @3) 3.08 km (5:01 / km) +41m 4:42 / km
ahr:136 max:161 shoes: Nike Air Zoom Pegasus 32

3 PM

Running 17:23 intensity: (5:44 @1) + (9:42 @2) + (1:57 @3) 3.98 km (4:22 / km) +37m 4:11 / km
ahr:135 max:156 shoes: Nike Air Zoom Pegasus 32

Jog to Fairfield.

Orienteering 13:39 intensity: (6:26 @1) + (3:35 @2) + (3:38 @3) 2.71 km (5:02 / km) +26m 4:48 / km
ahr:116 max:148 shoes: Nike Air Zoom Pegasus 32

Hanging.

Orienteering 18:31 intensity: (10:21 @1) + (5:41 @2) + (2:29 @3) 3.38 km (5:29 / km) +18m 5:20 / km
ahr:125 max:154 shoes: Nike Air Zoom Pegasus 32

Shadowing and a bit of coaching at Fairfield.

Wednesday Sep 19, 2018 #

7 AM

Running 30:01 intensity: (14:40 @1) + (10:15 @2) + (5:06 @3) 6.61 km (4:32 / km) +24m 4:27 / km
ahr:134 max:149 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast, ticking along nicely.
4 PM

Running 58:02 intensity: (34:01 @1) + (23:28 @2) + (33 @4) 12.79 km (4:32 / km) +118m 4:20 / km
ahr:135 max:151 shoes: Nike Air Zoom Pegasus 32

Easy one to the pipe bridge and back, feeling a bit more with it.

Tuesday Sep 18, 2018 #

7 AM

Running 30:01 intensity: (10:27 @1) + (17:22 @2) + (2:12 @3) 6.69 km (4:29 / km) +91m 4:12 / km
ahr:137 max:153 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast.
5 PM

Running 3:48 intensity: (1:22 @1) + (2:20 @2) + (6 @3) 0.8 km (4:47 / km) +26m 4:07 / km
ahr:135 max:146 shoes: Nike Air Zoom Pegasus 32

To station

Running warm up/down 30:48 intensity: (19:18 @1) + (8:13 @2) + (3:17 @3) 6.51 km (4:44 / km) +28m 4:38 / km
ahr:128 max:149 shoes: Nike Air Zoom Pegasus 32

Station -> track + WU

Running 32:59 intensity: (1:25 @1) + (5:51 @2) + (6:54 @3) + (14:55 @4) + (3:54 @5) 9.0 km (3:40 / km) +2m 3:40 / km
ahr:167 max:184 shoes: Nike Air Zoom Streak 5

Solo track session at Melb Uni. Max was doing long tempo efforts which I didn't fancy and the rest of the club were on the gravel so had the track to myself. Cold, wet and windy night made for a tough mental session but got through it well. 5x1km (200m jog), 5x400m(200m jog), 400m jog in between the two. Aim was to keep the k's comfortable and controlled which went well, fastest 2:59, slowest 3:02 so a nice consistency. Legs were a bit flat on the 4's but finished strongly which was nice. Good session ticked off.
Choco milk and Cole's muffin deal is becoming one hell of a carrot for the end of these sessions!

Running 22:05 intensity: (10:42 @1) + (8:34 @2) + (2:49 @3) 4.39 km (5:02 / km) +25m 4:53 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 32

WD + jog -> station.
8 PM

Running 4:09 intensity: (3:13 @1) + (13 @2) + (43 @3) 0.82 km (5:02 / km)
ahr:128 max:137 shoes: Nike Air Zoom Pegasus 32

Back from station

Monday Sep 17, 2018 #

4 PM

Running 1:13:49 intensity: (27:09 @1) + (32:56 @2) + (13:24 @3) + (20 @4) 15.13 km (4:53 / km) +389m 4:19 / km
ahr:135 max:169 shoes: Nike Air Zoom Pegasus 32

Easy one from the Jaffe's place in Tylden. Mainly dirt tracks and trails with a fair bit of bush whacking and terrainy bits. Got a bit lost but a nice enough evening, tights, thermal and jacket were needed though! Physically still tired but a bit more with it today.

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