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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running9 5:19:29 38.07(8:23) 61.27(5:13) 952604.1
  Sprint Orienteering 3 2:13:34 20.1(6:39) 32.34(4:08) 496105 /115c91%438.3
  Forest Orienteering 1 59:43 7.19(8:18) 11.57(5:10) 49031 /34c91%206.4
  Total9 8:32:46 65.36(7:51) 105.18(4:52) 1938136 /149c91%1248.8
  [1-5]9 8:28:51

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Running warm up/down 7:22 intensity: (1:26 @1) + (5:05 @2) + (51 @3) 1.37 km (5:22 / km) +49m 4:33 / km
ahr:145 max:162 shoes: Walsh PB Racer (2)

Bit less than I wanted.

Forest Orienteering 59:43 intensity: (33 @1) + (4:38 @2) + (23:22 @3) + (29:19 @4) + (1:51 @5) 11.57 km (5:10 / km) +490m 4:16 / km
ahr:163 max:182 spiked:31/34c shoes: Walsh PB Racer (2)

EUOC Big Weekend classic race on the Seat. Really fun area and course, never o'd on there before or even really ran there so was a good challenge. Legs a bit tired but moving ok generally, just tapping away at the climbs. Set off pretty hard with Peter and David, little blunder on 2 but then settled nicely and pulled away on my own. Another small blip on 21 and then maybe lost a minute coming back to 31 by misreading the valleys. Otherwise another good run to round out the weekend, felt very controlled.
Result times are a bit messed up because of the mass start adjustment but think I managed to get the win which was a nice bonus.

Happy with another solid week in the bank. Will maybe look to up the volume a touch now that I've got 2 weeks without uni. Back end of the month is busy with a training camp but it's nice to feel like I'm getting the year underway. Fitness felt alright this weekend, able to feel pretty controlled running a bit harder but don't have the speed as yet. Good to be back properly though.

Running warm up/down 19:08 intensity: (15 @1) + (24 @2) + (5:23 @3) + (11:08 @4) + (1:58 @5) 3.0 km (6:23 / km) +79m 5:38 / km
ahr:167 max:181 shoes: Walsh PB Racer (2)

Saturday Jan 25 #

12 PM

Running warm up/down 12:19 intensity: (21 @0) + (8:08 @1) + (3:50 @2) 2.5 km (4:56 / km) +10m 4:50 / km
ahr:132 max:146 shoes: Salomon Sonic RA Pro 2

Sprint Orienteering 52:17 [4] 13.54 km (3:52 / km) +98m 3:44 / km
ahr:134 max:154 spiked:41/44c shoes: Salomon Sonic RA Pro 2

EUOC Big Weekend city race. Took a while to work out where the start was but then settled ok. Bit of a mess at 4/5/6 with controls being moved and voided, but got on with it ok after that. Generally a pretty good run, kept the running controlled because I wasn't sure how my legs would react to flat faster stuff after only a month back running properly. Was a little confused as to what green was crossable at the end but navigation was good, just a couple of small misses and one or two sub-par routes. Enjoyed it.
Result time was 49:42 with voided controls removed.
Also submitted my last assignment this morning so feeling significantly less stressed.

Running warm up/down 23:06 intensity: (14 @0) + (11:19 @1) + (1:05 @2) + (4:16 @3) + (6:12 @4) 4.0 km (5:46 / km) +20m 5:38 / km
ahr:148 max:173 shoes: Salomon Sonic RA Pro 2

Friday Jan 24 #

7 PM

Running warm up/down 16:28 intensity: (45 @0) + (9:26 @1) + (6:17 @2) 3.05 km (5:24 / km) +24m 5:12 / km
ahr:134 max:151 shoes: Walsh PB Racer

Sprint Orienteering 31:55 intensity: (14:18 @2) + (17:21 @3) + (16 @4) 7.77 km (4:07 / km) +161m 3:43 / km
ahr:153 max:167 spiked:28/33c shoes: Walsh PB Racer

EUOC Big Weekend night race. Felt a bit flat after a heavy uni week. Orienteering was a little scrappy, not enough discipline out of controls and missed some routes by just being a little distracted. Fun start to the weekend, hopefully a little more on it tomorrow.

Running 16:23 intensity: (25 @0) + (1 @1) + (5:50 @2) + (9:48 @3) + (16 @4) + (3 @5) 3.0 km (5:27 / km) +20m 5:17 / km
ahr:154 max:175 shoes: Walsh PB Racer

Thursday Jan 23 #

Note
(rest day)

Wednesday Jan 22 #

6 AM

Running 30:00 intensity: (12:19 @1) + (17:29 @2) + (12 @3) 6.55 km (4:35 / km) +60m 4:23 / km
ahr:140 max:162 shoes: Hoka Clifton 6

6 PM

Running warm up/down 10:12 intensity: (26 @0) + (4:02 @1) + (5:31 @2) + (13 @3) 2.1 km (4:52 / km) +36m 4:29 / km
ahr:137 max:157 shoes: Salomon Sonic RA Pro 2

Sprint Orienteering 49:22 intensity: (29 @0) + (14 @1) + (10:49 @2) + (27:14 @3) + (9:07 @4) + (1:29 @5) 11.04 km (4:28 / km) +237m 4:02 / km
ahr:159 max:184 spiked:36/38c shoes: Salomon Sonic RA Pro 2

SYO Urban Night Score. Steady pace throughout but felt tired and a little ill. Maprun didn't work but got all but 2. Need to ease up before the weekend now.

Running warm up/down 2:55 intensity: (10 @1) + (18 @2) + (1:15 @3) + (1:12 @4) 0.62 km (4:42 / km)
ahr:161 max:168 shoes: Salomon Sonic RA Pro 2

Tuesday Jan 21 #

6 AM

Running 30:01 intensity: (10 @0) + (9:30 @1) + (20:21 @2) 6.47 km (4:38 / km) +57m 4:26 / km
ahr:140 max:150 shoes: Hoka Challenger ATR 5

Pre-exam.
3 PM

Running 1:11:52 [2] 13.95 km (5:09 / km) +401m 4:30 / km
ahr:164 max:191 shoes: Hoka Challenger ATR 5

Switching my week up a bit. Sunny cruise in Riv with some extra climbs, nice.

Monday Jan 20 #

6 AM

Running 30:00 intensity: (39 @0) + (15:29 @1) + (13:51 @2) + (1 @3) 6.02 km (4:59 / km) +57m 4:45 / km
ahr:136 max:155 shoes: Hoka Challenger ATR 5

6 PM

Running 49:43 intensity: (26 @0) + (22:43 @1) + (25:41 @2) + (35 @3) + (18 @4) 8.64 km (5:45 / km) +140m 5:19 / km
ahr:138 max:169 shoes: Hoka Clifton 6

Work run group.

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