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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running13 6:56:24 56.28(7:24) 90.57(4:36) 572694.1
  Orienteering5 2:28:39 19.27(7:43) 31.01(4:48) 28056 /59c94%507.4
  Total14 9:25:03 75.54(7:29) 121.58(4:39) 85256 /59c94%1201.5

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

9 AM

Running warm up/down 12:11 [1] 2.63 km (4:38 / km) +12m 4:32 / km
shoes: Inov-8 x-talon 225 (red)

Orienteering 36:40 [5] 7.97 km (4:36 / km) +71m 4:24 / km
shoes: Inov-8 x-talon 225 (red)

Aus champs relay. Incredibly different today, felt focused and was ready just to do the course and ignore everything else. Good battle with Henry, Tommy and Pat for a bit before pulling away with Henry and battling to the end. Massive confidence boost, this is how I should be orienteering, felt like a different person!

Running warm up/down 19:22 [1] 3.69 km (5:15 / km) +13m 5:10 / km
shoes: Inov-8 x-talon 225 (red)

Saturday Sep 29, 2018 #

1 PM

Running warm up/down 15:12 [1] 3.23 km (4:42 / km) +45m 4:24 / km
shoes: Inov-8 x-talon 225 (red)

Orienteering 41:01 [4] 7.81 km (5:15 / km) +78m 5:00 / km
shoes: Inov-8 x-talon 225 (red)

Aus champs middle. Very frustrated, flustered all the way through, never even close to settled, mistakes constantly including 2 or 3 big ones. Just appalling orienteering.

Running warm up/down 11:27 [1] 1.96 km (5:51 / km) +20m 5:34 / km
shoes: Inov-8 x-talon 225 (red)

5 PM

Running 20:00 intensity: (3:09 @1) + (15:30 @2) + (1:21 @3) 4.17 km (4:48 / km) +4m 4:46 / km
ahr:137 max:144 shoes: Nike Air Zoom Pegasus 32

Frustrated shake out.

Friday Sep 28, 2018 #

10 AM

Orienteering 41:40 intensity: (13:45 @1) + (23:29 @2) + (4:26 @3) 8.0 km (5:12 / km) +114m 4:52 / km
ahr:135 max:160 shoes: Inov-8 x-talon 225 (red)

Orienteering on Kooyoora on the way up to Renmark for the Aus champs. Incredible area, absolutely loved it.
9 PM

Running 20:00 intensity: (18:39 @1) + (32 @2) + (49 @3) 4.03 km (4:58 / km) +16m 4:52 / km
ahr:122 max:139 shoes: Nike Air Zoom Pegasus 32

Easy shake out with Joe after dinner (bit full!). Feeling good.

Thursday Sep 27, 2018 #

3 PM

Running 43:13 intensity: (34:41 @1) + (6:48 @2) + (1:44 @3) 8.81 km (4:54 / km) +31m 4:49 / km
ahr:128 max:145 shoes: Nike Air Zoom Pegasus 32

Dead easy with Joe. Binned off this morning to catch up on sleep which was much needed. Nice to have a much easier day.

Wednesday Sep 26, 2018 #

9 AM

Running 18:32 intensity: (10:12 @1) + (6:02 @2) + (2:18 @3) 4.01 km (4:37 / km) +18m 4:31 / km
ahr:130 max:151 shoes: Nike Air Zoom Pegasus 32

Over to the Dalheims.
2 PM

Running 33:34 intensity: (26:50 @1) + (4:23 @2) + (2:21 @3) 6.92 km (4:51 / km) +48m 4:41 / km
ahr:126 max:152 shoes: Nike Air Zoom Pegasus 32

To printers then training.

Running warm up/down 5:27 intensity: (5:14 @1) + (13 @3) 1.02 km (5:20 / km) +4m 5:14 / km
ahr:123 max:133 shoes: Nike Air Zoom Pegasus 32

Orienteering 12:29 intensity: (1:21 @1) + (8:04 @2) + (1:39 @3) + (1:25 @4) 2.99 km (4:10 / km) +2m 4:10 / km
ahr:145 max:171 spiked:28/29c shoes: Nike Air Zoom Pegasus 32

Sprint training and coaching. Took it easy, felt pretty tired but navigating well.

Running warm up/down 6:02 intensity: (5:41 @1) + (21 @3) 1.06 km (5:41 / km) +2m 5:38 / km
ahr:120 max:130 shoes: Nike Air Zoom Pegasus 32

5 PM

Running 48:55 intensity: (39:14 @1) + (5:42 @2) + (3:59 @3) 9.63 km (5:05 / km) +45m 4:58 / km
ahr:127 max:153 shoes: Nike Air Zoom Pegasus 32

Back with Joe, got lost, much needed dates and water at the Dalheims!

Tuesday Sep 25, 2018 #

8 AM

Running 30:01 intensity: (8:33 @1) + (20:05 @2) + (1:23 @3) 6.73 km (4:28 / km) +83m 4:12 / km
ahr:136 max:152 shoes: Nike Air Zoom Pegasus 32

Easy 30 on a new route courtesy of Pat. Feeling good. Shoes have basically had it but don't want to break in the new ones until after next week.
2 PM

Running 3:40 intensity: (2:50 @1) + (29 @2) + (21 @3) 0.79 km (4:40 / km) +26m 4:00 / km
ahr:128 max:139 shoes: Nike Air Zoom Pegasus 32

Running warm up/down 17:14 intensity: (4:15 @1) + (11:31 @2) + (1:28 @3) 4.13 km (4:10 / km) +46m 3:57 / km
ahr:134 max:151 shoes: Nike Air Zoom Pegasus 32

4 PM

Orienteering 16:49 intensity: (14 @1) + (1:53 @2) + (4:54 @3) + (9:48 @4) 4.24 km (3:58 / km) +16m 3:54 / km
ahr:164 max:174 spiked:28/30c shoes: Nike Air Zoom Pegasus 32

Sprint course at Ascot Vale. Very cool little area, intricate housing estate reminiscent of some of the scattier bits of Sheffield. Orienteering well, one new wall made for a slightly longer RC and got caught by one minor trap on a short leg near the end.
Long way to get to so if I come back I'll plan some more training. Encouraging session before next week.

Running warm up/down 17:42 intensity: (2:02 @1) + (13:45 @2) + (1:55 @3) 4.13 km (4:17 / km) +21m 4:11 / km
ahr:145 max:157 shoes: Nike Air Zoom Pegasus 32

Running 3:51 intensity: (3:05 @1) + (46 @3) 0.8 km (4:48 / km)
ahr:117 max:135 shoes: Nike Air Zoom Pegasus 32

Monday Sep 24, 2018 #

8 AM

Running 30:01 intensity: (5:56 @1) + (21:18 @2) + (2:47 @3) 6.8 km (4:25 / km) +27m 4:20 / km
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 32

Standard pb. Need to clean my HRM
3 PM

Running 1:00:00 intensity: (1:23 @1) + (3:13 @2) + (41:21 @3) + (14:03 @4) 16.03 km (3:45 / km) +114m 3:37 / km
ahr:159 max:171 shoes: Nike Air Zoom Pegasus 32

Steady 60 on the Yarra gravel track. Feeling really good, everything coming easy today, had to reign it in on the way out before a bit of a grim headwind on the return. Lovely in the sun with some tunes on.

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