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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 10, 2019:

activity # timemileskm+mload
  Cross Training6 7:29:371030.1
  Running5 2:55:00 20.42(8:34) 32.87(5:19) 229325.4
  Orienteering3 1:36:02 10.33(9:18) 16.63(5:47) 259321.5
  Strength and conditioning6 1:24:0084.0
  Drills/Plyometrics1 30:52 1.85(16:42) 2.97(10:23)60.2
  Total18 13:55:31 32.6 52.47 4881821.1

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MoTuWeThFrSaSu

Sunday Mar 10, 2019 #

11 AM

Running warm up/down 10:33 intensity: (46 @1) + (9:12 @2) + (35 @3) 2.05 km (5:09 / km) +11m 5:01 / km
ahr:140 max:152 shoes: NVii Forest 1

Orienteering 54:07 intensity: (12 @1) + (10:56 @2) + (3:38 @3) + (25:53 @4) + (13:28 @5) 8.01 km (6:46 / km) +124m 6:16 / km
ahr:167 max:193 shoes: NVii Forest 1

Autumn series 2. Mistake on the first but then settled well and orienteered confidently through to 9. From there it was a similar story to the other times I've tried to run hard, chest got tight, HR went awol and body felt like it was shutting down. Debated retiring at 12 but decided instead to just roll around the last loop and get some good tech training in. Bit annoying but still good to have gotten some benefit in difficult terrain. Hopefully body will stop reacting like this as running increase, know I'm fit it just hasn't converted to running yet.
C • Sounds like SVT 4

Running warm up/down 19:29 intensity: (2:17 @1) + (14:46 @2) + (2:26 @3) 3.01 km (6:28 / km) +37m 6:06 / km
ahr:134 max:160 shoes: NVii Forest 1

10 PM

Strength and conditioning 12:00 [1]

Saturday Mar 9, 2019 #

11 AM

Orienteering 16:55 intensity: (5:37 @2) + (7:51 @3) + (1:22 @4) + (2:05 @5) 3.72 km (4:33 / km) +35m 4:21 / km
ahr:159 max:194 shoes: Nike Zoom Pegasus 35

Bash out around the long course. Struggled to run hard again after about half way round, just haven't ran hard for a while but that will come. Couple of small mistakes despite planning! Not bothering with XT today, event was quite full on and feeling a bit tired.

Running 1:00:00 [1] 10.0 km (6:00 / km) +20m 5:56 / km
shoes: Nike Zoom Pegasus 35

Hanging/event admin.

Friday Mar 8, 2019 #

9 AM

Cross Training 1:30:00 intensity: (28:26 @1) + (48:22 @2) + (13:12 @3)
ahr:130 max:158

Morning ride on the trails.
10 PM

Strength and conditioning 13:00 [1]

Really exciting news today that once back from Australia I'll be moving to Keswick for 6 months to work! Stoked to be able to live in the Lakes for a while. Also found out that next year I'll be back in Sheffield studying for a masters which again will be awesome.
C • Good 2

Thursday Mar 7, 2019 #

9 AM

Cross Training 1:05:00 [4]
ahr:124 max:191

Spinning session: 10up, 30x1min hard (30s), 10down.
Also bloody split my Garmin screen, bummer.
12 PM

Strength and conditioning 20:00 [1]

5 PM

Cross Training 35:00 [1]

Bits n bobs.
6 PM

Orienteering 25:00 intensity: (1:40 @1) + (6:00 @2) + (16:01 @3) + (1:19 @4) 4.91 km (5:06 / km) +100m 4:37 / km
ahr:149 max:176 shoes: Nike Zoom Pegasus 35

Darebin O training. Just happy to run hard, not too focused on the orienteering so many poor misses but didn't really care, good to be back.

Wednesday Mar 6, 2019 #

10 AM

Cross Training 1:30:00 intensity: (1:14:19 @1) + (2:16 @2) + (13:25 @3)
ahr:110 max:139

90 AJ in the rain
4 PM

Running 35:00 intensity: (32 @1) + (15:24 @2) + (18:49 @3) + (15 @4) 7.56 km (4:38 / km) +49m 4:29 / km
ahr:148 max:168 shoes: Nike Zoom Pegasus 35

Pipebridge and a loop back, feeling really fit, couple of very minor niggles but generally good, dead happy but will keep it sensible.
11 PM

Strength and conditioning 15:00 [1]

Tuesday Mar 5, 2019 #

2 PM

Cross Training 1:00:00 [4]
ahr:124 max:162

Good tough AJ session. 10 up, pyramid: 1,2,3,4,5,5,4,3,2,1 (30s after 1/2, min for the rest), 12 down. Feeling fit and strong, good times.
5 PM

Running 23:44 intensity: (55 @1) + (8:58 @2) + (12:41 @3) + (1:10 @4) 5.13 km (4:37 / km) +53m 4:24 / km
ahr:149 max:172 shoes: Nike Zoom Pegasus 35

Jog over to the track

Drills/Plyometrics 30:52 intensity: (13:26 @1) + (5:35 @2) + (11:51 @3) 2.97 km (10:23 / km)
ahr:108 max:146 shoes: Nike Zoom Pegasus 35

Drill session whilst the others did intervals then a short warm down. Heels a bit sensitive but generally good.
10 PM

Strength and conditioning 12:00 [1]

Monday Mar 4, 2019 #

8 AM

Cross Training 1:49:37 intensity: (30:15 @1) + (57:19 @2) + (21:52 @3) + (11 @4)
ahr:123 max:178

Out to La Trobe to check out courses for this weekend, then got some shoes, then back.
7 PM

Running 26:14 intensity: (8 @1) + (23:27 @2) + (2:38 @3) + (1 @4) 5.11 km (5:08 / km) +60m 4:51 / km
ahr:142 max:166 shoes: Nike Zoom Pegasus 35

Easy up to watch Warren play hockey.
10 PM

Strength and conditioning 12:00 [1]

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