Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 15, 2020:

activity # timemileskm+mload
  Running13 7:05:31 54.19(7:51) 87.21(4:53) 1481704.9
  Strength and conditioning3 2:00:00165.0
  Sprint Orienteering 2 1:05:07 9.47(6:52) 15.25(4:16) 30641 /42c97%231.8
  Forest Orienteering 1 51:00 5.46(9:20) 8.79(5:48) 20032 /35c91%111.8
  Total14 11:01:38 69.13 111.25 198773 /77c94%1213.4

«»
2:16
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

10 AM

Running warm up/down 10:03 intensity: (1:41 @1) + (5:39 @2) + (58 @3) + (1:06 @4) + (39 @5) 2.0 km (5:01 / km) +19m 4:47 / km
ahr:148 max:186 shoes: Walsh PB Racer (3)

Forest Orienteering 51:00 intensity: (6:02 @1) + (29:28 @2) + (15:13 @3) + (17 @4) 8.79 km (5:48 / km) +200m 5:12 / km
ahr:149 max:165 spiked:32/35c shoes: Walsh PB Racer (3)

Cruise around a course from the CSC final on Tankersley a few years ago. Controlled throughout, just 2 or 3 minor lapses in concentration but corrected quickly and avoided the impending mistake, felt smooth.

Running warm up/down 10:40 intensity: (9:01 @1) + (1:39 @2) 2.08 km (5:08 / km) +20m 4:54 / km
ahr:135 max:143 shoes: Walsh PB Racer (3)

Saturday Mar 14, 2020 #

12 PM

Running warm up/down 13:57 intensity: (9:47 @1) + (4:10 @2) 2.53 km (5:31 / km) +62m 4:55 / km
ahr:128 max:150 shoes: Walsh PB Racer

Sprint Orienteering 27:55 intensity: (14 @1) + (1:13 @2) + (7:58 @3) + (15:45 @4) + (2:45 @5) 6.41 km (4:21 / km) +168m 3:51 / km
ahr:164 max:179 spiked:16/16c shoes: Walsh PB Racer

Norfolk Park orienteering. Not orienteered here and stayed mostly out of the park which was awesome in the newly mapped urban areas. Tricky, slopey housing estates. Felt good again, similar feeling to Thursday, very on it with my own routes, spotted traps early and felt confident. Not full gas but enough to get a good session out of it, good signs.
2 excellent events by SYO this week, great courses and well organised, thoroughly enjoyed them, especially if they were the last of the season.

Running warm up/down 12:05 intensity: (10:19 @1) + (1:46 @2) 2.02 km (5:59 / km) +47m 5:21 / km
ahr:128 max:142 shoes: Nike Zoom Winflo 4

Friday Mar 13, 2020 #

10 AM

Running 41:16 intensity: (20:40 @1) + (20:36 @2) 9.12 km (4:31 / km) +134m 4:13 / km
ahr:138 max:153 shoes: Hoka Challenger ATR 5

Easy Forge Dam.
4 PM

Running 5:18 intensity: (3:44 @1) + (1:34 @2) 1.14 km (4:38 / km)
ahr:136 max:145

Running 7:36 intensity: (6:57 @1) + (39 @2) 1.58 km (4:49 / km) +10m 4:40 / km
ahr:131 max:143

Strength and conditioning 45:00 [1]

Easy 45 matrix.
5 PM

Strength and conditioning 30:00 [1]

SYO circuits, good stretching and core.

Thursday Mar 12, 2020 #

6 AM

Running 20:00 intensity: (15:31 @1) + (4:29 @2) 4.4 km (4:33 / km) +24m 4:25 / km
ahr:134 max:152 shoes: Hoka Clifton 6

6 PM

Running 12:11 intensity: (3:06 @1) + (5:13 @2) + (2:29 @3) + (1:07 @4) + (16 @5) 2.99 km (4:04 / km) +1m 4:04 / km
ahr:146 max:186 shoes: Nike Zoom Winflo 4

Sprint Orienteering 37:12 intensity: (1:07 @1) + (2:13 @2) + (14:18 @3) + (17:51 @4) + (1:43 @5) 8.84 km (4:13 / km) +138m 3:54 / km
ahr:163 max:178 spiked:25/26c shoes: Nike Zoom Winflo 4

Fat Cat urban night race. Really quite a good run tonight. Felt very controlled and on top of what I was doing, good use of descriptions and magnifier. Picked routes early and stuck to them, was pretty happy with most of them. Felt comfortable moving as well, quite cruisey. Couple of minor hesitations and took it easy on the slippy corners but had a lot of fun.

Running warm up/down 14:49 intensity: (2:44 @1) + (8:02 @2) + (4:03 @3) 2.98 km (4:58 / km) +137m 4:03 / km
ahr:147 max:159 shoes: Nike Zoom Winflo 4

Wednesday Mar 11, 2020 #

10 AM

Running warm up/down 5:11 [1] 1.17 km (4:26 / km) +1m 4:24 / km
ahr:124 max:134 shoes: Nike Zoom Winflo 4

Running warm up/down 6:37 intensity: (3:49 @1) + (2:48 @2) 1.33 km (5:00 / km) +54m 4:09 / km
ahr:139 max:145 shoes: Nike Zoom Winflo 4

Strength and conditioning 45:00 [2]

Power + sprint drills, good session.
5 PM

Running 1:19:34 intensity: (1:03:35 @1) + (11:46 @2) + (3:34 @3) + (31 @4) + (8 @5) 14.03 km (5:40 / km) +339m 5:04 / km
ahr:132 max:176 shoes: Hoka Challenger ATR 5

Easy Fox Hagg with Lova.

Tuesday Mar 10, 2020 #

7 AM

Running warm up/down 13:28 intensity: (10:19 @1) + (3:09 @2) 3.01 km (4:29 / km)
ahr:132 max:148 shoes: Nike Zoom Winflo 4

Running intervals 22:00 intensity: (22 @1) + (4:14 @2) + (6:25 @3) + (9:43 @4) + (1:16 @5) 5.98 km (3:41 / km) +67m 3:29 / km
ahr:162 max:176 shoes: Nike Zoom Winflo 4

Legs still feeling the weekend a bit so bit of shorter session. 10min tempo (2mins), 5x1min(1min). Uphill in to the wind and rain was a little unpleasant but ground it out ok. Nice to get it done earlier.

Running warm up/down 15:11 intensity: (4:26 @1) + (9:33 @2) + (1:12 @3) 3.37 km (4:31 / km) +63m 4:07 / km
ahr:144 max:158 shoes: Nike Zoom Winflo 4

11 AM

Running 8:58 intensity: (4:58 @1) + (4:00 @2) 1.9 km (4:43 / km) +39m 4:17 / km
ahr:133 max:151 shoes: Hoka Clifton 6

Class cancelled
1 PM

Running 25:25 intensity: (9:14 @1) + (10:55 @2) + (1:56 @3) + (3:20 @4) 5.4 km (4:42 / km) +139m 4:10 / km
ahr:142 max:171 shoes: Hoka Clifton 6

To and from work

Monday Mar 9, 2020 #

6 AM

Running 30:00 intensity: (13:43 @1) + (9:53 @2) + (5:57 @3) + (27 @4) 6.61 km (4:32 / km) +150m 4:04 / km
ahr:141 max:167 shoes: Hoka Clifton 6

4 PM

Running 1:11:12 intensity: (45:00 @1) + (7:05 @2) + (7:22 @3) + (10:37 @4) + (1:08 @5) 13.57 km (5:15 / km) +174m 4:56 / km
ahr:132 max:183 shoes: Hoka Clifton 6

« Earlier | Later »