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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 25, 2018:

activity # timemileskm+mload
  Running14 8:24:26 66.02(7:38) 106.25(4:45) 7751078.4
  Orienteering6 1:19:50 12.14(6:35) 19.54(4:05) 12961 /69c88%284.7
  Total15 9:44:16 78.16(7:28) 125.79(4:39) 90461 /69c88%1363.1

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MoTuWeThFrSaSu

Sunday Nov 25, 2018 #

9 AM

Running warm up/down 12:27 intensity: (2:07 @1) + (10:00 @2) + (20 @3) 2.52 km (4:57 / km) +6m 4:53 / km
ahr:130 max:139 shoes: Nike Air Zoom Pegasus 34

Orienteering warm up/down 14:50 [4] **** 3.5 km (4:14 / km) +63m 3:53 / km
spiked:14/20c shoes: Nike Air Zoom Streak 5

Vic Sprint Champs. Wobbly start just not reading the map and getting a couple of crap routes. Then settled a bit but no planning ahead and picked some really poor routes. Bad run, disappointed in myself.

Running warm up/down 16:49 intensity: (4:06 @1) + (11:52 @2) + (51 @3) 3.07 km (5:29 / km)
ahr:129 max:140 shoes: Nike Air Zoom Pegasus 34

4 PM

Running 51:55 intensity: (6:10 @1) + (40:19 @2) + (5:26 @3) 10.23 km (5:04 / km) +135m 4:46 / km
ahr:133 max:156 shoes: Nike Air Zoom Pegasus 34

Easy on the river with Aston. Ram with the map from earlier to read it when running and god I was crap.

Saturday Nov 24, 2018 #

11 AM

Running warm up/down 12:12 intensity: (40 @1) + (7:10 @2) + (4:22 @3) 2.72 km (4:29 / km) +41m 4:10 / km
ahr:138 max:161 shoes: Nike Air Zoom Pegasus 34

Orienteering 12:49 [4] *** 3.5 km (3:40 / km) +18m 3:34 / km
spiked:25/26c shoes: Icebug Acceleritas 4 RB9X

Sprint in to Spring 6 , Fed Uni - 1st.
Settled in ok and made sure I was planning better today. Lost contact at times so need to make sure to keep thumbing. Felt a bit more myself today. Pace was controlled and let me keep navigating.

Running warm up/down 14:40 intensity: (6:29 @1) + (7:31 @2) + (40 @3) 2.5 km (5:52 / km) +43m 5:25 / km
ahr:124 max:143 shoes: Nike Air Zoom Pegasus 34

2 PM

Running warm up/down 14:44 intensity: (31 @1) + (10:00 @2) + (4:13 @3) 2.83 km (5:13 / km) +40m 4:52 / km
ahr:142 max:162 shoes: Nike Air Zoom Pegasus 34

Orienteering 14:05 [4] ** 3.5 km (4:01 / km)
spiked:22/23c shoes: Icebug Acceleritas 4 RB9X

Sprint in to Spring 7, Fed Uni - 1st
Some of the guys messing about with chasing start stuff but I wanted to keep the same aim I'd planned and use the opportunity for a double sprint properly. Set off steadily and made sure to be in control as this morning. Few dead running bits at the end and a couple of sub optimal routes but generally good again.
C • Some of the guys 4
4 PM

Running warm up/down 13:21 intensity: (19 @1) + (10:17 @2) + (2:45 @3) 2.51 km (5:19 / km) +38m 4:57 / km
ahr:138 max:150 shoes: Nike Air Zoom Pegasus 34

Friday Nov 23, 2018 #

7 AM

Running 34:31 intensity: (21:26 @1) + (8:46 @2) + (4:19 @3) 6.93 km (4:59 / km) +41m 4:50 / km
ahr:119 max:147 shoes: Nike Air Zoom Pegasus 34

Easy pre breakfast with Joe.

Thursday Nov 22, 2018 #

6 AM

Running 30:00 intensity: (2:57 @1) + (25:17 @2) + (1:46 @3) 6.64 km (4:31 / km) +33m 4:25 / km
ahr:133 max:149 shoes: Nike Air Zoom Pegasus 34

Easy PB.
6 PM

Running warm up/down 27:33 intensity: (2:29 @1) + (23:46 @2) + (1:18 @3) 5.92 km (4:39 / km) +23m 4:34 / km
ahr:129 max:139 shoes: Nike Air Zoom Pegasus 34

Orienteering 16:13 intensity: (10 @1) + (47 @2) + (15:16 @3) 3.88 km (4:11 / km) +35m 4:00 / km
ahr:154 max:163 shoes: Nike Air Zoom Pegasus 34

Really fun training on All Nations Park by Joe. Good contact and planning at a controlled pace.

Running warm up/down 13:20 intensity: (5:57 @1) + (6:08 @2) + (1:15 @3) 2.5 km (5:20 / km)
ahr:123 max:130 shoes: Nike Air Zoom Pegasus 34

Wednesday Nov 21, 2018 #

6 AM

Running 30:00 intensity: (5:42 @1) + (22:15 @2) + (2:03 @3) 6.05 km (4:57 / km) +27m 4:51 / km
ahr:126 max:138 shoes: Nike Air Zoom Pegasus 34

Easy with Joe pb.
12 PM

Orienteering 3:09 [5] 0.86 km (3:40 / km)

Had to stick a time down for the kids at school, binned them.
C • you big dog 4
4 PM

Running 1:00:00 intensity: (5:28 @1) + (46:54 @2) + (7:38 @3) 12.43 km (4:50 / km) +141m 4:34 / km
ahr:132 max:150 shoes: Nike Air Zoom Pegasus 34

Cruise on the river with Joe. Will keep things easy until the weekend.

Tuesday Nov 20, 2018 #

6 AM

Running 30:00 intensity: (11:03 @1) + (17:00 @2) + (1:57 @3) 6.03 km (4:58 / km) +27m 4:52 / km
ahr:127 max:141 shoes: Nike Air Zoom Pegasus 34

With Joe pb
5 PM

Running warm up/down 15:11 intensity: (1:38 @1) + (12:58 @2) + (35 @3) 3.05 km (4:58 / km)
ahr:132 max:145 shoes: Nike Air Zoom Pegasus 34

Running intervals 31:16 intensity: (4:14 @1) + (2:04 @2) + (5:03 @3) + (19:51 @4) + (4 @5) 7.58 km (4:08 / km) +1m 4:07 / km
ahr:162 max:181 shoes: Nike Air Zoom Pegasus 34

Track tuesday's. Feeling wiped out all day and not looking forward to grinding around the track.
Session of 6x1200m(90s). Planned to keep things steady and just roll through in around 3:50~. Went well worked with Pat on a couple then just stayed relaxed on my own pace when he kicked on. Good consistency and control throughout.

Running 5:04 intensity: (1:07 @1) + (2:05 @2) + (1:52 @3) 0.87 km (5:48 / km) +1m 5:46 / km
ahr:137 max:160 shoes: Nike Air Zoom Pegasus 34

5x100m cruisey strides.

Running warm up/down 15:39 intensity: (44 @1) + (14:24 @2) + (31 @3) 3.0 km (5:13 / km) +7m 5:09 / km
ahr:133 max:141 shoes: Nike Air Zoom Pegasus 34

Monday Nov 19, 2018 #

6 AM

Running 1:00:00 intensity: (23 @1) + (5:05 @2) + (49:14 @3) + (5:18 @4) 15.33 km (3:55 / km) +163m 3:43 / km
ahr:155 max:170 shoes: Nike Air Zoom Pegasus 34

Back in school and weather looking hot today meant getting my raz done early this morning. Feeling pretty good, climbs a bit grindy but kept it steady and enjoyed it.
5 PM

Running warm up/down 6:38 intensity: (1:00 @1) + (5:18 @2) + (20 @3) 1.51 km (4:24 / km)
ahr:132 max:145 shoes: Nike Air Zoom Pegasus 34

Orienteering 18:44 intensity: (26 @1) + (2:29 @2) + (14:10 @3) + (1:39 @4) 4.31 km (4:21 / km) +13m 4:17 / km
ahr:154 max:170 shoes: Nike Air Zoom Pegasus 34

Short sprint session planned by Joe a couple of weeks ago as it was more interesting than a jog. Kept Trying to be disciplined but it was tough in the heat. Couple of observations, at the minute I seem unwilling to ease back the pace and focus in the really tricky sections and I'm also unwilling to go back on myself even if it's a better route. Couple of things to work on in the next session.

Running warm up/down 9:06 intensity: (10 @1) + (1:41 @2) + (7:15 @3) 2.04 km (4:28 / km) +10m 4:22 / km
ahr:148 max:157 shoes: Nike Air Zoom Pegasus 34

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