Training Log Archive: NathanIn the 7 days ending Oct 7, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Oct 7, 2018 #
Running warm up/down 16:11 3.05 km (5:19 / km) +50m 4:54 / km
ahr:135 max:142 shoes: Inov-8 x-talon 225 (red)
Orienteering 41:37 [3] 7.74 km (5:23 / km) +264m 4:36 / km
shoes: Inov-8 x-talon 225 (red)
Started ok but felt shafted on any hills. Reasonably sure 2 controls were in the wrong place and took a really bad route to 25 but otherwise fine. Felt pretty done in though, felt quite out of touch the last couple of days really, too many races in the last week or so.
Running warm up/down 6:38 [1] 1.12 km (5:56 / km) +5m 5:49 / km
shoes: Inov-8 x-talon 225 (red)
Saturday Oct 6, 2018 #
Running warm up/down 11:26 [1] 2.32 km (4:56 / km) +40m 4:32 / km
shoes: Inov-8 x-talon 225 (red)
Orienteering 1:36:45 [4] 18.69 km (5:11 / km) +447m 4:37 / km
shoes: Inov-8 x-talon 225 (red)
Started out well moving through the 12k of orange course to 10 well but then physically sort of crumbled. Mentally still good but similar to what happened at Edale this year, light headed and chest began tightening. Small mistake before spectator but then had nothing on the 2 hills legs after, crawling up and still struggling with the mystery ailment. Got to 19 and took some water a breather and a gel and felt better. 1 more substantial mistake hitting 22 before 21 losing 1:30~, then fine to the finish. Generally a pretty boring course, relatively clean but some small wobbles. Henry smashed it but like to think with some rest I'd be knocking around there. Very lonely run, caught in the middle of the 2 trains taking 1-4 spots which will have helped them massively but that's how longs go i suppose. Should be doing better than this though, middle rough patch is peculiar.
Running warm up/down 6:15 [1] 1.0 km (6:15 / km) +9m 5:59 / km
shoes: Inov-8 x-talon 225 (red)
Friday Oct 5, 2018 #
Running 30:00 6.3 km (4:46 / km) +46m 4:36 / km
ahr:127 max:140 shoes: Nike Air Zoom Pegasus 32
Thursday Oct 4, 2018 #
Running 30:00 6.51 km (4:36 / km) +29m 4:30 / km
ahr:131 max:146 shoes: Nike Air Zoom Pegasus 32
Running warm up/down 13:35 2.94 km (4:37 / km) +42m 4:18 / km
ahr:138 max:172 shoes: Inov-8 x-talon 225 (red)
Orienteering 38:15 8.0 km (4:47 / km) +220m 4:12 / km
ahr:161 max:177 shoes: Inov-8 x-talon 225 (red)
Messed up 1 like everyone else then got on the front from 2 onwards and worked well with Martin to 4. Overshot 5 as Joe and Martin got it then focused too much on running and not enough on navigating leading to a couple of whoppers and a generally uncontrolled run. Should have chilled out and read my map. Wasn't that impressed with the course or quality of the mapping either. Maintained the overall lead to win the 3 days but need to be a lot more settled come Saturday. Tired by the end but definitely fit enough to run well on the weekend so just going to focus on the nav.
Running warm up/down 24:27 5.0 km (4:53 / km) +85m 4:30 / km
ahr:133 max:154 shoes: Inov-8 x-talon 225 (red)
Wednesday Oct 3, 2018 #
Running 30:00 6.45 km (4:39 / km) +30m 4:33 / km
ahr:133 max:153 shoes: Nike Air Zoom Pegasus 32
Running warm up/down 15:09 3.0 km (5:03 / km) +36m 4:46 / km
ahr:124 max:145 shoes: Inov-8 x-talon 225 (red)
Orienteering 43:37 9.32 km (4:41 / km) +204m 4:13 / km
ahr:167 max:179 shoes: Inov-8 x-talon 225 (red)
Fun area today, lots of low vis and technicality, especially in the early parts. Navigated well, very controlled through the hard stuff then running well on the hills in the middle. One annoying mistake, no real attack and tried to chance it, overshot and lost 1:30 but that's about all throughout aside from minor slips. Then clean to the finish. Sensible racing, never killing myself other than a bit more gas on the hills. More like how I'd like to try and orienteer in the coming events.
Running warm up/down 18:01 3.0 km (6:00 / km) +11m 5:53 / km
ahr:118 max:133 shoes: Inov-8 x-talon 225 (red)
Tuesday Oct 2, 2018 #
Running 30:00 6.3 km (4:46 / km) +46m 4:36 / km
ahr:129 max:145 shoes: Nike Air Zoom Pegasus 32
Running warm up/down 14:51 3.02 km (4:55 / km) +20m 4:46 / km
ahr:128 max:161 shoes: Nike Air Zoom Streak 5
Orienteering 17:21 3.99 km (4:21 / km) +55m 4:04 / km
ahr:170 max:186 shoes: Nike Air Zoom Streak 5
Real tricky area on a slope made for a tough sprint. Generally good but actually looking back I did miss a lot of minor routes so could do with a bit more time invested. One big mistake at the end, just brain fading completely after working hard up the hill, need to work on concentrating later in courses as this is where I'm letting myself down a touch. Lost 30s which would have drawn me level with Tommy.
Running warm up/down 15:38 3.01 km (5:12 / km) +31m 4:56 / km
ahr:132 max:152 shoes: Nike Air Zoom Pegasus 32
Monday Oct 1, 2018 #
Running warm up/down 18:05 [1] 3.62 km (4:59 / km)
shoes: Nike Air Zoom Streak 5
Orienteering 15:28 [5] 4.24 km (3:39 / km) +5m 3:38 / km
shoes: Nike Air Zoom Streak 5
Similar to yesterday, very focused and composed. Maybe legs a little tired after 2 days of racing but felt as good as expected. Obviously happy with the result but not overly with my run, missed 2 big routes and lost a lot of time on 7. However, kept the intensity high so made sure to commit and not panic even when I realised this. Generally good though, flowing and planning nicely, just need to tighten up on the 3rd quarter of a sprint race. Nice to keep the British streak going. Will analyse more when back.
Running warm up/down 17:02 [1] 3.22 km (5:17 / km) +11m 5:12 / km
shoes: Nike Air Zoom Streak 5
Running 30:13 6.45 km (4:41 / km) +45m 4:32 / km
ahr:134 max:146 shoes: Nike Air Zoom Pegasus 32