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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 23:

activity # timemileskm+mload
  Forest Orienteering 13 12:32:13 71.02(10:35) 114.3(6:35) 2020249 /297c83%1764.9
  Running9 2:30:54 18.23(8:17) 29.33(5:09) 288232.3
  Sprint Orienteering 2 52:58 6.42(8:15) 10.33(5:08) 7344 /45c97%165.9
  Total16 15:56:05 95.67(10:00) 153.96(6:13) 2380293 /342c85%2163.1

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MoTuWeThFrSaSu

Sunday Feb 23 #

5 PM

Running 36:05 intensity: (11:59 @1) + (23:59 @2) + (7 @3) 8.02 km (4:30 / km) +73m 4:18 / km
ahr:140 max:162 shoes: Nike Zoom Winflo 4

Trot along the front in Lisbon, nice to run without thinking!

Saturday Feb 22 #

9 AM

Forest Orienteering 56:44 intensity: (9:07 @1) + (41:35 @2) + (5:14 @3) + (48 @4) 9.29 km (6:06 / km) +120m 5:44 / km
ahr:145 max:174 spiked:36/42c shoes: Walsh PB Racer (2)

Morning multi-tech. Felt sluggish and a little ill (too full from breakfast) to begin with but perked up at the end and found a good flow hitting everything well. Nice session.
3 PM

Running warm up/down 10:55 intensity: (7:26 @1) + (3:24 @2) + (5 @3) 2.19 km (4:59 / km) +10m 4:52 / km
ahr:136 max:156 shoes: Nike Zoom Winflo 4

Sprint Orienteering 22:54 intensity: (5:36 @1) + (1:06 @2) + (1:09 @3) + (7:01 @4) + (8:02 @5) 4.9 km (4:40 / km) +23m 4:34 / km
ahr:159 max:182 spiked:19/19c shoes: Nike Zoom Winflo 4

More sprintervals, quite a cool little area but not amazingly technical. 1 route blocked by unmapped construction forcing a much longer route but otherwise good. Unsure if routes were optimum and tried out one or two others for comparison when head to head but happy with sprinting the last 2 days. Just not quite able to push full speed after the last week.

Running warm up/down 10:08 intensity: (4:46 @1) + (5:22 @2) 2.0 km (5:03 / km) +10m 4:56 / km
ahr:139 max:153 shoes: Nike Zoom Winflo 4

6 PM

Running warm up/down 8:49 intensity: (5:41 @1) + (2:44 @2) + (19 @3) + (5 @4) 1.59 km (5:32 / km)
ahr:131 max:165 shoes: Walsh PB Racer (2)

Forest Orienteering 45:22 intensity: (4:29 @1) + (18:18 @2) + (3:55 @3) + (17:19 @4) + (1:21 @5) 8.39 km (5:25 / km) +60m 5:13 / km
ahr:156 max:175 spiked:16/19c shoes: Walsh PB Racer (2)

Mass start night o to end the camp. Unfortunately maybe one too many sessions for me. Going ok in the pack until 8 where I didn't back myself and got distracted with 5 or so of the others. Didn't have the drive to really force myself back on to the pack and weaker headtorch meant it was more difficult to do alone. Cruised most of the rest and just cut the last loop. Navigating well on my own but frustrated not to back myself, need more confidence in myself, especially at night. Still, an awesome camp, plenty of good quality sessions and analysis. Couple of days in Lisbon now with M to recover, conscious that this has been significantly higher than my normal (or even max ever) volume so will make sure to take it easy before adjusting back to normality later in the week.

Friday Feb 21 #

12 PM

Forest Orienteering 27:51 intensity: (7:14 @1) + (10:01 @2) + (9:57 @3) + (39 @4) 5.39 km (5:10 / km) +30m 5:02 / km
ahr:147 max:165 spiked:10/12c shoes: Walsh PB Racer (2)

Map memory/relay practice with Matt and Will, some logistical issues with the group which changed plans. Good that everyone is ok, nice forest.
2 PM

Forest Orienteering 1:16:59 intensity: (2:09 @1) + (52:12 @2) + (22:38 @3) 14.35 km (5:22 / km) +120m 5:09 / km
ahr:152 max:163 spiked:23/25c shoes: Walsh PB Racer (2)

Long distance training. Cruised through with good contact, some minor directio mistakes but generally really good. Enjoyed it.
5 PM

Running 5:01 intensity: (3:59 @1) + (1:02 @2) 1.0 km (5:02 / km)
ahr:129 max:145 shoes: Nike Zoom Winflo 4

Sprint Orienteering 30:04 intensity: (10:33 @1) + (1:54 @2) + (3:08 @3) + (9:44 @4) + (4:45 @5) 5.43 km (5:32 / km) +50m 5:18 / km
ahr:150 max:179 spiked:25/26c shoes: Nike Zoom Winflo 4

Cool sprint session with the guys by the beach. Mix of mass starts, chasing etc. Focused on my own stuff well, stuck to my own routes and simplified, just one or two small misses. Legs a little tired.

Running 5:39 intensity: (5:04 @1) + (35 @2) 1.03 km (5:28 / km)
ahr:131 max:142 shoes: Nike Zoom Winflo 4

Thursday Feb 20 #

9 AM

Forest Orienteering 1:07:14 intensity: (25:39 @1) + (35:59 @2) + (4:30 @3) + (1:06 @4) 8.14 km (8:15 / km) +152m 7:33 / km
ahr:142 max:171 spiked:14/16c shoes: Inov-8 Oroc 280 v2

Morning multi-tech training, main section rock and green only, then corridor before the same again at the end. Enjoyed it, one dodgy direction out and a miss in the corridor but otherwise really good. Took it very easy and ploddy but made me navigate well.
3 PM

Forest Orienteering 1:01:58 intensity: (12:54 @1) + (39:59 @2) + (6:08 @3) + (2:21 @4) + (36 @5) 8.46 km (7:19 / km) +181m 6:37 / km
ahr:147 max:177 spiked:14/21c shoes: Inov-8 Oroc 280 v2

Another middle training. Ok to start but then got scrappier and made some sub-par decisions which built to a bigger mistake. Then settled better and began running more smoothly with better contact. Quite tired so was orienteering lazily which was frustrating. Wanted to do the night session but decided to miss it to feel a bit better for the next two days.

Wednesday Feb 19 #

9 AM

Running warm up/down 9:55 intensity: (5:40 @1) + (3:15 @2) + (1:00 @3) 1.99 km (5:00 / km) +29m 4:39 / km
ahr:134 max:160 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 1:07:49 intensity: (5:37 @1) + (16:47 @2) + (25:20 @3) + (20:05 @4) 8.81 km (7:42 / km) +237m 6:47 / km
ahr:156 max:174 spiked:13/19c shoes: Inov-8 Oroc 280 v2

Middle course. Ran as more of a race. Absolutely rubbish at the start, must have binned around 6 minutes or so. Pissed off but reset at the road crossing and ran the second half well, much more focused and disciplined. Need to keep the process the same in race situations, poor discipline but happy with the ending.

Running 7:11 intensity: (3:20 @1) + (42 @2) + (24 @3) + (2:33 @4) + (12 @5) 1.1 km (6:31 / km) +24m 5:54 / km
ahr:147 max:178

3 PM

Forest Orienteering 12:25 intensity: (5:13 @1) + (6:31 @2) + (41 @3) 1.9 km (6:31 / km) +10m 6:21 / km
ahr:139 max:163 spiked:2/3c shoes: Walsh PB Racer (2)

Very bad first attempt.

Forest Orienteering 50:35 intensity: (12:39 @1) + (22:39 @2) + (13:56 @3) + (1:21 @4) 7.2 km (7:02 / km) +209m 6:08 / km
ahr:147 max:168 spiked:25/28c shoes: Walsh PB Racer (2)

Started again on the afternoon middle training. 1:7500 and lots of changing directions. Johan following with music which made me more accountable. Much better than the first attempt. Good simple routes and contact, still struggling a little in the circle at times, need to see the bigger picture.
6 PM

Running warm up/down 7:47 intensity: (7:30 @1) + (17 @2) 1.18 km (6:34 / km)
ahr:128 max:149 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 39:06 intensity: (19 @1) + (3:06 @2) + (13:47 @3) + (21:04 @4) + (50 @5) 7.02 km (5:34 / km) +96m 5:13 / km
ahr:164 max:176 spiked:16/19c shoes: Inov-8 Oroc 280 v2

Night diamond, mass start with the guys. Was going to run it as a recovery session but got caught up in the "racing". Good pack practice but took quite a lot of my own routes and kept own disicpline well. Got ahead of myself a couple of times, began the wrong way round a loop once but caught myself early on these so happy with that. Back with the pack, ecnouraging run, especially when everyone else had cheating headtorches not little ones like mine!

Running warm up/down 6:47 [1] 1.09 km (6:13 / km)
ahr:126 max:136 shoes: Inov-8 Oroc 280 v2

Tuesday Feb 18 #

9 AM

Running warm up/down 8:16 intensity: (7:14 @1) + (1:02 @2) 1.59 km (5:12 / km) +15m 4:58 / km
ahr:129 max:144 shoes: Inov-8 Oroc 280 v2

Forest Orienteering warm up/down 25:14 intensity: (6:25 @1) + (14:07 @2) + (4:38 @3) + (4 @4) 3.29 km (7:40 / km) +79m 6:51 / km
ahr:145 max:166 shoes: Inov-8 Oroc 280 v2

Corridor-o. Started ok then miscounted re-entrants. Good otherwise other than being confused a little by the felling. Better contact today.

Forest Orienteering 29:16 intensity: (47 @1) + (11:31 @2) + (11:17 @3) + (5:41 @4) 4.32 km (6:47 / km) +105m 6:03 / km
ahr:156 max:173 spiked:16/18c shoes: Inov-8 Oroc 280 v2

Middle distance course with Johan following blasting the speaker. Some of my best o of the week, no big mistakes, just small misses in the circle and a slightly risky route which still paid off. Positive session.
2 PM

Running warm up/down 7:23 intensity: (6:30 @1) + (53 @2) 1.34 km (5:32 / km) +33m 4:55 / km
ahr:127 max:146 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 45:37 intensity: (6:05 @1) + (24:25 @2) + (14:11 @3) + (56 @4) 7.08 km (6:27 / km) +146m 5:51 / km
ahr:150 max:166 spiked:14/16c shoes: Inov-8 Oroc 280 v2

Another middle distance, one of the nicest areas so far. Mostly really good and feeling confident. One lazy exit led to a bigger mistake (parrallel) which was annoying and another dodgy exit on another but generally good. Focused on taking smoother (sometimes longer) routes which went well, some may have been slower but overall made for a stable run.
Missed night training because it's been a full on camp so far and want to feel a little fresher tomorrow.

Running warm up/down 6:08 intensity: (5:48 @1) + (20 @2) 1.06 km (5:47 / km) +15m 5:25 / km
ahr:131 max:141 shoes: Inov-8 Oroc 280 v2

Monday Feb 17 #

10 AM

Forest Orienteering 1:27:21 intensity: (34:03 @1) + (23:41 @2) + (19:21 @3) + (9:33 @4) + (43 @5) 11.55 km (7:34 / km) +336m 6:36 / km
ahr:145 max:177 spiked:32/37c shoes: Inov-8 Oroc 280 v2

Morning multi-tech. Pretty hilly and legs feeling a little tired. Ballsed up the corridor initially but then started again and got it well, much better on my own than with others around. Them contour only, mostly good, one small miss. Then a fun, fast micro-sprint with eveyone which went well. Sacked off the windows after the first because the green was awful. Another good micro-sprint then some nice technical downhill legs to finish. Good session, mostly good o.
3 PM

Running warm up/down 11:09 intensity: (4:57 @1) + (5:02 @2) + (1:04 @3) + (6 @4) 2.4 km (4:39 / km) +46m 4:15 / km
ahr:135 max:166 shoes: Inov-8 Oroc 280 v2

Forest Orienteering intervals 58:42 intensity: (15:00 @1) + (3:44 @2) + (8:12 @3) + (23:19 @4) + (8:27 @5) 9.12 km (6:26 / km) +140m 5:59 / km
ahr:157 max:181 spiked:18/22c shoes: Inov-8 Oroc 280 v2

4xo-intervals for the first hard session. Good aggression and confident in my own routes for the first few, pushing at the front. Began to tire a bit on the 3rd and made a stupid error missing a path by switching off, but recovered and finished the rep well. Then tiredeness set in on the last and just bimbled through, few mistakes but had switched off a little so happy just to trot in. Nothing too major, just not as clinical as it should be at the end. Another good one for the most part.

Running warm up/down 9:41 intensity: (13 @1) + (3:38 @2) + (3:35 @3) + (2:00 @4) + (15 @5) 1.75 km (5:32 / km) +34m 5:03 / km
ahr:157 max:176 shoes: Inov-8 Oroc 280 v2

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