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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Sep 15, 2019:

activity # timemileskm+mload
  Running10 6:45:46 52.73(7:42) 84.86(4:47) 539789.5
  Sprint Orienteering 4 1:27:26 13.09(6:41) 21.07(4:09) 96129c286.9
  Forest Orienteering 1 32:48 3.81(8:36) 6.13(5:21) 27031c131.2
  Total12 8:46:00 69.63(7:33) 112.06(4:42) 905160c1207.6

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MoTuWeThFrSaSu

Sunday Sep 15, 2019 #

12 PM

Forest Orienteering 32:48 [4] 6.13 km (5:21 / km) +270m 4:23 / km
ahr:150 max:173 31c shoes: NVii Forest 1

British Middle Champs - 5th.

Pleased with this today. Started steadily and made sure to prioritise the navigation. Flowed well through the mining area and kept good contact, maybe could have simplified a couple by hitting the path but was moving confidently. Did lose a bit of time cutting in a little too early on 9. Out on the more open stuff I maybe could have been more aggressive, similar to yesterday but again I wanted to stay in control. Did get thrown by the damn around 20, much bigger than implied in the prestart, felt hesitant and a bit unsure but stopped any major time loss by being cautious. Still looking at splits it was 40s though! Tried to push on from around 22 and was moving well and navigating cleanly. Again, maybe just not the top end speed of the guys ahead on the quick open land but happy to be in the hunt again today. Really enjoyed this weekend and enjoying orienteering in general at the minute, looking forward to next season already now.
C • Congrats 2

Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: NVii Forest 1

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 

Running warm up/down 1:00:00 [1] 12.0 km (5:00 / km) +50m 4:54 / km
shoes: Nike Zoom Winflo 4

11 AM

Sprint Orienteering 13:44 [4] 3.72 km (3:42 / km) +21m 3:35 / km
ahr:149 max:175 25c shoes: NVii Crazy Lite XXC

British Sprints Heats - 4th.

Started a bit flustered and messed up number 1 going to the wrong shelter. Settled over the next couple of controls and moved round ok, missed a couple of routes though. Fine until the accomodation blocks near the end when things seemed to come up quite quickly and I wasn't disciplined enough. Maybe focusing too much on not flogging myself and was distracted from the actual orienteering. Nothing major but should have been more controlled, job done though.
3 PM

Sprint Orienteering 13:34 [5] 3.63 km (3:44 / km) +4m 3:43 / km
ahr:151 max:171 20c shoes: NVii Crazy Lite XXC

British Sprint Final - 6th (5th Brit).

Much better this afternoon, had prepared well so spotted traps early which was good. Felt in control for the most part, maybe could have been a little more cautious on some routes but didn't hesitate once I picked one which was good. Just didn't quite have the top end flat speed of the other guys but that's not unexpected coming off the fells. Could have been a little more aggressive physically but I was happy with a controlled race today. Really pleased to have been challenging and only 17s from a medal today. Very encouraging signs.

Friday Sep 13, 2019 #

10 AM

Running 43:25 intensity: (4:46 @1) + (35:53 @2) + (2:46 @3) 8.77 km (4:57 / km) +69m 4:46 / km
ahr:131 max:162 shoes: Hoka Clifton 5

Nice trot with dad and some strides. Body feels good but a pretty nasty bruise and blister on the outside of my foot is a bit sore.

Thursday Sep 12, 2019 #

9 AM

Running warm up/down 14:42 intensity: (30 @1) + (13:56 @2) + (16 @3) 3.0 km (4:54 / km) +8m 4:50 / km
ahr:136 max:145 shoes: Nike Zoom Pegasus 35

Sprint Orienteering 24:58 intensity: (10:43 @2) + (14:15 @3) 5.56 km (4:29 / km) +30m 4:22 / km
ahr:150 max:162 32c shoes: Nike Zoom Pegasus 35

Steady around some sprintervals in Rugby. Really good session, very controlled, flowing nicely and good contact.

Running warm up/down 14:41 intensity: (13:46 @2) + (55 @3) 3.0 km (4:53 / km) +2m 4:52 / km
ahr:140 max:155 shoes: Nike Zoom Pegasus 35

5 PM

Running 35:47 intensity: (45 @1) + (33:18 @2) + (1:44 @3) 7.2 km (4:58 / km) +59m 4:47 / km
ahr:137 max:154 shoes: Salming Trail T2

Fields

Wednesday Sep 11, 2019 #

8 AM

Running 1:00:50 [3] 15.48 km (3:56 / km) +91m 3:49 / km
ahr:175 max:220 shoes: Hoka Clifton 5

Relaxed hour or so on the road. Wore my HR strap, even worse, how annoying.
5 PM

Running 31:13 intensity: (27:08 @2) + (4:05 @3) 6.47 km (4:50 / km) +50m 4:39 / km
ahr:143 max:165 shoes: Salming Trail T2

Tuesday Sep 10, 2019 #

Note

Was going to double but still recovering and want to feel better for the weekend
10 AM

Running warm up/down 15:18 intensity: (2:36 @1) + (11:29 @2) + (1:13 @3) 3.22 km (4:45 / km) +12m 4:40 / km
ahr:135 max:152 shoes: Inov-8 x-talon 190

Sprint Orienteering 18:42 intensity: (3:44 @2) + (14:58 @3) 4.18 km (4:29 / km) +11m 4:25 / km
ahr:152 max:159 30c shoes: Inov-8 x-talon 190

4x sprintervals at Warwick uni. Decent contact and flow.

Running 4:43 [3] 1.0 km (4:44 / km)
ahr:153 max:156 shoes: Inov-8 x-talon 190

Between starts.

Sprint Orienteering 16:28 intensity: (1:59 @2) + (14:18 @3) + (11 @4) 3.98 km (4:08 / km) +30m 3:59 / km
ahr:153 max:167 22c shoes: Inov-8 x-talon 190

Steady around last Wednesday's evening sprint course I missed. Legs still a bit tired but contact was good and felt comfortable navigating.

Running warm up/down 14:36 [2] 3.0 km (4:52 / km) +4m 4:50 / km
ahr:161 max:174 shoes: Inov-8 x-talon 190

Monday Sep 9, 2019 #

12 PM

Running 30:30 [2] 6.68 km (4:34 / km) +37m 4:26 / km
ahr:159 max:174 shoes: Hoka Clifton 5

Trundle round the lanes.
6 PM

Running 50:01 [2] 10.02 km (4:59 / km) +57m 4:51 / km
ahr:161 max:179 shoes: Salming Trail T2

Fields, happy just to trot, still very tired.

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