Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Dec 22, 2019:

activity	#	time	miles		km		+m				load
Running	9	6:20:04	45.91	(8:17)	73.88	(5:09)	1140				936.0
Strength and conditioning	2	1:40:00									200.0
Forest Orienteering	1	1:02:45	5.04	(12:27)	8.11	(7:44)	149	50 /	58c	86%	138.7
Cross Training	1	30:00									60.0
Total	12	9:32:49	50.94		81.99		1289	50 /	58c	86%	1334.7

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Sunday Dec 22, 2019 #

2 PM

Running 1:15:50 [2] 14.6 km (5:12 / km) +152m 4:56 / km
ahr:162 max:181 shoes: Inov-8 x-talon 212 (s17)

On the fields from home. Absolute bog fest, didn't really enjoy it, really sapping. Got it done though.

Saturday Dec 21, 2019 #

11 AM

Running warm up/down 11:06 2.01 km (5:32 / km) +43m 5:00 / km
ahr:136 max:159 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 49:30 [2] 6.1 km (8:07 / km) +121m 7:23 / km
ahr:160 max:180 spiked:43/51c shoes: Inov-8 Oroc 280 v2

Training in eccy woods with SYO. Some good simplify action exercises then a fun and tricky micro o with the vegetation removed.

Forest Orienteering warm up/down 13:15 2.0 km (6:37 / km) +28m 6:11 / km
ahr:159 max:170 spiked:7/7c shoes: Inov-8 Oroc 280 v2

Control collecting.

Friday Dec 20, 2019 #

4 PM

Cross Training 30:00 [2]

Swim with Joe.

Thursday Dec 19, 2019 #

10 AM

Strength and conditioning 50:00 [2]

6 PM

Running warm up/down 8:36 1.83 km (4:42 / km) +19m 4:28 / km
ahr:137 max:144 shoes: Salomon Sonic RA Pro 2

Running 53:09 [4] 12.73 km (4:11 / km) +203m 3:52 / km
ahr:145 max:166 shoes: Salomon Sonic RA Pro 2

7 Hills of Sheffield (Short course)

Never ran this one before so quite looking forward to it. Decided to try out running a little quicker to see how my leg would react (in hindsight this wasn't ideal post-gym). Steady pace throughout, didn't try to force it just keep things controlled. Felt fine until about 10km then began to tire a bit and was maybe a little more cautious. 1 nav error somehow looping back on myself but otherwise ok. A good blast out and happy to have been able to do so, think if I can build in some tempos and hills this will be a good starting point to building up for next season.

7 PM

Running warm up/down 9:30 1.76 km (5:25 / km) +62m 4:36 / km
ahr:147 max:160 shoes: Salomon Sonic RA Pro 2

Wednesday Dec 18, 2019 #

7 AM

Running 25:40 5.01 km (5:07 / km) +49m 4:53 / km
ahr:145 max:165 shoes: Hoka Challenger ATR 5

Pre breakfast.

6 PM

Running 55:28 9.81 km (5:39 / km) +122m 5:19 / km
ahr:156 max:188 shoes: Walsh PB Elite (3)

DPFR christmas carols at headstone, jogged out and back with M. Still just keeping things easy but nice to be back on my feet. Hamstring a little tender but holding up well.

Tuesday Dec 17, 2019 #

9 AM

Strength and conditioning 50:00 [2]

Gym session, everything firing a little better than recent weeks.

2 PM

Running 1:17:47 [2] 14.62 km (5:19 / km) +303m 4:49 / km
ahr:177 max:189 shoes: Hoka Challenger ATR 5

Again, perhaps a smidge longer than it could have been but a lovely trot along top path, down Fox Hagg and back along the valley. Hamstring felt pretty good, bit achy but not painful. I'll be mindful and cautious but hopefully should be able to actually start training now for next year, really looking forward to the season ahead with a lot of cool races planned.

Monday Dec 16, 2019 #

7 AM

Running 24:56 5.01 km (4:59 / km) +79m 4:37 / km
ahr:145 max:157 shoes: Hoka Challenger ATR 5

Easy pre breakfast in Riv. First run without any pain, just some aching at the top of my hamstring, good signs, think walking this weekend helped.

6 PM

Running 38:02 6.51 km (5:51 / km) +108m 5:24 / km
ahr:138 max:174 shoes: Hoka Clifton 5

Up and Running SRG

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