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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 8, 2020:

activity # timemileskm+mload
  Running10 7:38:58 58.36(7:52) 93.92(4:53) 1372776.0
  Forest Orienteering 1 46:58 5.46(8:36) 8.78(5:21) 16320 /22c90%167.1
  Strength and conditioning1 45:0090.0
  Sprint Orienteering 1 30:39 3.97(7:43) 6.39(4:48) 13117 /18c94%50.1
  Total11 9:41:35 67.79 109.1 166637 /40c92%1083.2

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Sunday Mar 8, 2020 #

11 AM

Running warm up/down 14:30 intensity: (3:39 @1) + (6:16 @2) + (4:29 @3) + (6 @4) 3.07 km (4:43 / km) +83m 4:10 / km
ahr:146 max:165 shoes: Walsh PB Racer (2)

Forest Orienteering 46:58 intensity: (32 @1) + (3:25 @2) + (13:19 @3) + (28:45 @4) + (57 @5) 8.78 km (5:21 / km) +163m 4:54 / km
ahr:165 max:175 spiked:20/22c shoes: Walsh PB Racer (2)

DVO event at Linacre, good practice to run hard two days in a row. Quite a nice bit of woodland, navigating reasonably well but definitely felt hard work after yesterdays efforts! 2 slips on 5 and 18 (30s~ each) but otherwise ok. Thought about running again later but no point pushing it. Aim is to feel good for the big races coming up now!

Running warm up/down 11:46 intensity: (4:57 @1) + (5:45 @2) + (1:04 @3) 2.23 km (5:16 / km) +63m 4:37 / km
ahr:142 max:156 shoes: Walsh PB Racer (2)

Saturday Mar 7, 2020 #

2 PM

Running 17:36 [1] 3.19 km (5:31 / km) +27m 5:18 / km
ahr:159 max:178 shoes: Walsh PB Elite (3)

Running 42:15 intensity: (11 @1) + (10 @2) + (9 @3) + (8:39 @4) + (33:06 @5) 11.22 km (3:46 / km) +126m 3:34 / km
ahr:176 max:185 shoes: NB Sarava XC5000

Inter-counties XC - 80th.
Really sticky mud all the way round made for tough going. Settled on the first lap trying not to burn too many matches, planning to work through on the 2nd. Bit boxed at the start and didn't seem to pick the best lines. Plan worked ok, but the mud was still sapping and didn't have quite as much to give as I would have liked. Still felt pretty strong but not much gas left when I needed it towards the end.
Feel a bit meh about it, fun race to have done and nice to be in a highly competitve field, but xc still feels a bit of a means to an end for me in that I got a good hard session out of it in preparation for other races. Sort of would have liked to be a little higher up also kind of not bothered. Happy to feel strong but still not getting that nice sharp feeling so still some work to do over the coming weeks. Had a bit of a tussle with Joe Baxter before he pulled away, good to see some of the fell guys moving well. Fun enough but more excited for the upcoming flag-finding.

Running warm up/down 19:31 [1] 3.47 km (5:37 / km) +1m 5:36 / km
ahr:172 max:186 shoes: Walsh PB Elite (3)

Friday Mar 6, 2020 #

6 AM

Running 45:52 intensity: (25:44 @1) + (19:18 @2) + (50 @3) 10.02 km (4:35 / km) +165m 4:14 / km
ahr:137 max:159 shoes: Hoka Challenger ATR 5

Just past Forge Dam and back, frosty.
4 PM

Sprint Orienteering 30:39 intensity: (14:24 @1) + (13:03 @2) + (3:12 @3) 6.39 km (4:48 / km) +131m 4:21 / km
ahr:137 max:161 spiked:17/18c shoes: Nike Zoom Winflo 4

Easy run out with a short sprint course in Collegiate.

Thursday Mar 5, 2020 #

Note
(rest day)

Wednesday Mar 4, 2020 #

10 AM

Running warm up/down 5:21 [1] 1.16 km (4:37 / km) +1m 4:36 / km
ahr:124 max:132 shoes: Hoka Clifton 6

Running warm up/down 5:49 [1] 1.1 km (5:18 / km) +46m 4:22 / km
ahr:130 max:138 shoes: Hoka Clifton 6

Strength and conditioning 45:00 [2]

Power + sprint drills.
3 PM

Running 1:15:44 intensity: (1:07:22 @1) + (8:22 @2) 14.13 km (5:22 / km) +281m 4:53 / km
ahr:128 max:153 shoes: Hoka Challenger ATR 5

Easy Riv and Fox Hagg with the Joes/Pat.

Tuesday Mar 3, 2020 #

7 AM

Running 30:00 intensity: (24:46 @1) + (5:13 @2) + (1 @3) 6.59 km (4:33 / km) +110m 4:12 / km
ahr:131 max:153 shoes: Hoka Clifton 6

5 PM

Running warm up/down 27:42 intensity: (14:20 @1) + (7:08 @2) + (5:00 @3) + (1:11 @4) + (3 @5) 6.12 km (4:32 / km) +17m 4:28 / km
ahr:140 max:184 shoes: Salomon Sonic RA Pro 2

Running 34:08 intensity: (10:31 @1) + (3:14 @2) + (3:34 @3) + (7:53 @4) + (8:56 @5) 7.0 km (4:53 / km) +1m 4:52 / km
ahr:154 max:181 shoes: Salomon Sonic RA Pro 2

Hallamshire track session, first one since Melbourne last year! Felt a tiny bit chesty but generally quite good. Again not a huge idea of flat shape so just went on feel with quite encouraging results.
3 x [5x400m(60s)]. Recoveries off Jonny's watch so more like 55. First in 68 the rest in 66/67. Felt pretty comfortable, never reaching too far for it. Fun to move a little quicker.

Running warm up/down 30:31 intensity: (27:47 @1) + (2:44 @2) 5.5 km (5:33 / km) +118m 5:01 / km
ahr:133 max:143 shoes: Salomon Sonic RA Pro 2

Monday Mar 2, 2020 #

7 AM

Running 30:00 intensity: (24:44 @1) + (5:15 @2) + (1 @3) 6.64 km (4:31 / km) +62m 4:19 / km
ahr:134 max:149 shoes: Hoka Clifton 6

9 AM

Running 11:54 intensity: (11:32 @1) + (22 @2) 2.64 km (4:31 / km) +2m 4:30 / km
ahr:129 max:142 shoes: Hoka Clifton 6

Commute via uni
6 PM

Running 56:19 intensity: (55:09 @1) + (1:07 @2) + (3 @3) 9.84 km (5:44 / km) +269m 5:02 / km
ahr:127 max:161 shoes: Hoka Clifton 6

Work run group and home

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