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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 1, 2020:

activity # timemileskm+mload
  Running8 5:40:43 41.31(8:15) 66.48(5:07) 1162570.3
  Forest Orienteering 2 2:57:43 16.02(11:06) 25.78(6:54) 84350 /56c89%587.3
  Sprint Orienteering 1 15:27 1.88(8:13) 3.03(5:06) 10518 /20c90%62.3
  Total8 8:53:53 59.21(9:01) 95.29(5:36) 211068 /76c89%1220.0

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MoTuWeThFrSaSu

Sunday Mar 1, 2020 #

11 AM

Running warm up/down 10:12 intensity: (7:00 @1) + (1:13 @2) + (25 @3) + (1:10 @4) + (24 @5) 2.0 km (5:06 / km) +15m 4:54 / km
ahr:137 max:183 shoes: NVii Forest 1

Forest Orienteering 1:09:14 intensity: (21 @1) + (35 @2) + (7:40 @3) + (49:29 @4) + (11:09 @5) 11.51 km (6:01 / km) +400m 5:07 / km
ahr:169 max:186 spiked:24/28c shoes: NVii Forest 1

English Unis Cup Individual - 1st.
Woke up still feeling bunged up and with a bit of a sore throat. Porridge and a lemsip seemed to help so decided to see how it went. Pretty good run on the whole. Wrong side of 1 losing some time then settled well and trusted my judgement on route choices a bit better than recent weeks. Some wobbles on the vague rocks on 6/7, caught Aidan on the way to 8 but stayed focused quite well. Moved round Surprise View kind of together but lots of different micro routes then got ahead on the long leg back to the boulders. Took the boulders cautiously, bit defensive, not wanting to lost time but this worked quite well and only 1 small overshoot.
Generally a pretty good run, physically not 100%, but technically no major errors so quite positive before the big races kick off in a few weeks.

Running warm up/down 22:20 [1] 3.93 km (5:41 / km) +47m 5:22 / km
ahr:167 max:179 shoes: NVii Forest 1

Forest Orienteering 31:47 intensity: (25 @1) + (5:39 @2) + (15:02 @3) + (9:50 @4) + (51 @5) 3.86 km (8:14 / km) +70m 7:33 / km
ahr:161 max:183 spiked:7/7c shoes: NVii Forest 1

Collecting.

Saturday Feb 29, 2020 #

7 AM

Running 30:01 [2] 6.44 km (4:40 / km) +136m 4:13 / km
ahr:153 max:182 shoes: Hoka Clifton 6

Easy shake out.
2 PM

Running warm up/down 15:49 [2] 3.18 km (4:59 / km) +104m 4:17 / km
ahr:150 max:187 shoes: Walsh PB Racer (2)

Forest Orienteering 34:49 intensity: (7:18 @4) + (27:31 @5) 6.2 km (5:37 / km) +254m 4:40 / km
ahr:178 max:186 spiked:10/12c shoes: Walsh PB Racer (2)

English Unis Cup Relay - 3rd leg in a team with Grace and Ciara Munnery (don't really get this format to be honest!).
Mini-mass start but was on my own from the go. Technically fine other than one overshoot on 5, then just one or two routes which could have been more efficient.
Woke up feeling quite bunged up which wasn't helped by 3 hours stood in the snow and cold. Drive felt reasonably limited and felt a bit lethargic, not buying the HR but it was probably higher than it should be. Hopefully better tomorrow.

Forest Orienteering warm up/down 41:53 [1] 4.21 km (9:57 / km) +120m 8:43 / km
ahr:167 max:192 spiked:9/9c shoes: Walsh PB Racer (2)

Collecting + WD.

Friday Feb 28, 2020 #

6 AM

Running 30:41 intensity: (22:13 @1) + (8:28 @2) 6.44 km (4:46 / km) +112m 4:23 / km
ahr:134 max:151 shoes: Hoka Clifton 6

Easy with lova, via the post office.
4 PM

Running 52:33 intensity: (17:15 @1) + (34:44 @2) + (34 @3) 10.37 km (5:04 / km) +223m 4:34 / km
ahr:142 max:157 shoes: Walsh PB Elite (3)

Easy Riv, little tired.

Thursday Feb 27, 2020 #

Note

No second run because of moving house.
9 AM

Running warm up/down 14:29 intensity: (7:09 @1) + (4:08 @2) + (2:18 @3) + (54 @4) 3.03 km (4:47 / km) +96m 4:07 / km
ahr:141 max:173 shoes: inov-8 f-lite 195 v2

Running 25:00 intensity: (31 @1) + (6:39 @2) + (5:13 @3) + (10:06 @4) + (2:31 @5) 6.28 km (3:59 / km) +50m 3:50 / km
ahr:162 max:177 shoes: inov-8 f-lite 195 v2

10x90s(60s). First 60s just running, mix of slight up/down and some bends then straight in to 30s of sprint technique (cornering, steps, in-out etc). Good session but would have been a bit better in the dry, bit leggy still as well.

Running warm up/down 14:04 intensity: (9:30 @1) + (4:19 @2) + (15 @3) 3.01 km (4:41 / km) +39m 4:24 / km
ahr:132 max:156 shoes: inov-8 f-lite 195 v2

Wednesday Feb 26, 2020 #

6 PM

Running 1:38:03 intensity: (1:04:13 @1) + (21:31 @2) + (10:56 @3) + (1:23 @4) 17.09 km (5:44 / km) +221m 5:23 / km
ahr:133 max:172 shoes: Walsh PB Elite (3)

DPFR run with James and Charlie - Conduit, Stanage, Redmires. Quite cold and didn't feel great but nice to be out.

Tuesday Feb 25, 2020 #

10 AM

Running warm up/down 13:04 intensity: (9:10 @1) + (3:07 @2) + (47 @3) 2.15 km (6:04 / km) +50m 5:26 / km
ahr:127 max:162 shoes: Nike Zoom Winflo 4

Sprint Orienteering 15:27 intensity: (14 @1) + (23 @2) + (3:24 @3) + (6:01 @4) + (5:25 @5) 3.03 km (5:06 / km) +105m 4:21 / km
ahr:170 max:185 spiked:18/20c shoes: Nike Zoom Winflo 4

Ran the WRE sprint in Alfama from 2016 on a black and white map. Cool hilly old town, don't think I've ever ran anywhere like it before. Generally orienteering quite well, lost contact once (15s~) and took a poor route or two (also 10/15s~) but otherwise going ok. Not full gas as legs are still a little tired, but still felt like a decent quality run out.

Running warm up/down 14:27 intensity: (9:10 @1) + (4:10 @2) + (1:07 @3) 2.55 km (5:40 / km) +71m 4:59 / km
ahr:137 max:157 shoes: Nike Zoom Winflo 4

Monday Feb 24, 2020 #

Note
(rest day)

Touristed around Sintra, very cool place.

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