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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 3, 2019:

activity # timemileskm+mload
  Cross Training12 14:43:351773.9
  Orienteering2 1:18:14 7.89(9:55) 12.69(6:10) 218255.6
  Strength and conditioning6 1:13:0073.0
  Total20 17:14:49 7.89 12.69 2182102.5

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

9 AM

Cross Training 2:30:00 intensity: (1:06:21 @1) + (57:28 @2) + (24:15 @3) + (1:56 @4)
ahr:128 max:174

Longer ride out on the MTB on the trails and tracks. Felt fairly good, legs a little tired. Really quite tough in the heat but enjoyed it. Cleats helped a lot. Heel alright this morning, understandably a little tender but not really painful on waking or before/after.

60.91km, +550m
8 PM

Cross Training 45:00 [2]

Later aqua-jog with Aston.
10 PM

Strength and conditioning 12:00 [1]

Saturday Feb 2, 2019 #

11 AM

Orienteering 42:19 intensity: (8 @1) + (6:26 @2) + (18:13 @3) + (16:14 @4) + (1:18 @5) 6.83 km (6:12 / km) +145m 5:36 / km
ahr:160 max:185 shoes: Asics Fuji-Runnegade 2

Middle course with Pat and Joe on Petticoat Gully. Awesome to be back in the forest and orienteering really well. Much more attention to technique after some discussions with Warren recently and the results were really positive. Big confidence. One or two mistakes still but they were outweighed by the positives.
Bought some insoles from the chemist and made sure to take the running relatively easy but no pain even in the rougher/steeper terrain.
2 PM

Orienteering 35:55 intensity: (50 @1) + (9:20 @2) + (7:27 @3) + (16:50 @4) + (1:28 @5) 5.86 km (6:08 / km) +73m 5:46 / km
ahr:161 max:183 shoes: Asics Fuji-Runnegade 2

Debated not running in the afternoon but heels still felt good so didn't want to waste the opportunity in class terrain. Jackass Gully mass start forked intervals with Pat and Joe. Not full pace but enough to make it challenging, again really good results and focusing well on my own technique.
7 PM

Cross Training 45:00 intensity: (39:26 @1) + (3:04 @2) + (2:30 @3)
ahr:118 max:155

45 ease out on the spinner

Friday Feb 1, 2019 #

9 AM

Cross Training 1:00:00 intensity: (48:12 @1) + (6:46 @2) + (5:02 @3)
ahr:116 max:156 (injured)

Steady hour on the spinner, honest lick. HR is pretty off I reckon, should be higher. Going to attempt to jog a short course tomorrow so just the one aerobic/leg session today, little tired too.
10 PM

Strength and conditioning 12:00 [1]

Thursday Jan 31, 2019 #

10 AM

Cross Training 1:00:00 [2]

Hour aqua jog.

Cross Training 1:09:42 intensity: (8:49 @1) + (28:14 @2) + (27:04 @3) + (5:21 @4) + (14 @5)
ahr:143 max:188

4 PM

Cross Training 1:00:00 intensity: (19:20 @1) + (34:48 @2) + (5:47 @3) + (5 @4)
ahr:130 max:168

Spinning session. 10up, 20x1min(1min), 10 down. Turning the legs well, think HR was higher, moving well.

Cross Training 1:09:29 intensity: (11:52 @1) + (42:31 @2) + (15:06 @3)
ahr:123 max:162

Easy loop out to Clifton Hill then popping around training watching and coaching, then a loop before watching the track. Frustrating not to be racing tonight, hopefully will be maintaining fitness but a little worried running speed/strength will suffer. Heel has been feeling pretty good this week, not feeling it at all when waking, no pain really, aware of it but it isn't limiting at all.

22.62km +249m
8 PM

Cross Training 17:40 intensity: (4:05 @1) + (5:48 @2) + (7:47 @3)
ahr:113 max:137

Back to the Keys.

5.1km +74m
11 PM

Strength and conditioning 13:00 [1]

Wednesday Jan 30, 2019 #

10 AM

Cross Training 1:20:00 [3]

80 aqua-jog with Aston listening to some podcasts. Fairly dull so we chucked in a 15, 10 and 5 min tempo.
4 PM

Cross Training 45:00 intensity: (18:34 @1) + (21:24 @2) + (4:49 @3) + (13 @4)
ahr:128 max:174

Steady 45 on the spinner, kept the effort reasonably honest can just never quite seem to get my HR up on it.
10 PM

Strength and conditioning 12:00 [1]

Tuesday Jan 29, 2019 #

9 AM

Cross Training 1:01:00 intensity: (9:13 @1) + (13:05 @2) + (20:11 @3) + (18:31 @4)
ahr:150 max:177

Solid spinning session. 10WU, 3x(1,2,3,2,1[half recoveries]), 10 WD. Felt pretty good, heel didn't give me any jip really and got the legs, lungs and heart working. Happy to have gotten some tough work done.
5 PM

Cross Training 1:10:44 intensity: (21:18 @1) + (41:03 @2) + (8:15 @3) + (8 @4)
ahr:129 max:168

Rode out to training but no one turned up annoyongly so did an extended loop back. Felt pretty good.
31k~ +330m
10 PM

Strength and conditioning 12:00 [1]

Monday Jan 28, 2019 #

Note

Back late from driving back to Melbourne from Adelaide so no double. Need to replan x-t for the next session.
6 AM

Cross Training 50:00 [2]

50 aqua jog pre breakfast
10 PM

Strength and conditioning 12:00 [1]

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