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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nixon

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running9 8:42:46 70.6(7:24) 113.61(4:36) 495279.6
  Core / Conditioning2 1:30:00
  Orienteering1 41:47 4.24(9:51) 6.83(6:07) 13845.6
  Rehab1 15:00
  Mobility1 10:00
  Drills1 10:00
  Total11 11:29:33 74.84 120.44 633325.3
  [1-5]9 9:24:33

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Sunday Sep 27 #

12 PM

Running warm up/down 12:08 intensity: (9:38 @1) + (2:30 @2) 2.03 km (5:59 / km) +28m 5:36 / km
ahr:129 max:148

Orienteering 41:47 intensity: (19 @1) + (4 @2) + (12:29 @3) + (28:55 @4) 6.83 km (6:07 / km) +138m 5:34 / km
ahr:176 max:184

MAROC Cambus O' May, Blue

First time orienteering in 28 weeks, and it showed. No terrain fitness and no technique. Add in rocky ground and the occasional patch of head-high bracken and you end up with me wondering if I can be ever bothered orienteering again if this is how unpleasant it is.

Running 1:06:36 intensity: (4:05 @1) + (45:03 @2) + (17:28 @3) 15.08 km (4:25 / km) +42m 4:21 / km
ahr:149 max:171 shoes: NB 1080 T1

Cruise along the Deeside way

Getting the miles in the make this up to a long run. Pretty bonky on the way back, but go it done.

Saturday Sep 26 #

9 AM

Running 1:15:49 intensity: (5:26 @1) + (35:52 @2) + (34:31 @3) 17.8 km (4:16 / km) +78m 4:10 / km
ahr:152 max:168 shoes: NB 1080 T1

Cruise on the Pencaitland railway

Hitting out with James and Peter. Nice easy start then settled into it and got rolling. Thought it was going to be a lot colder than it was, so massively over-dressed. Really nice morning, but still not a massive fan of getting up.

Running 21:06 intensity: (11:20 @1) + (3:36 @2) + (4:29 @3) + (1:41 @4) 4.33 km (4:52 / km) +2m 4:52 / km
ahr:141 max:182

Strides: 6 x 150m (250m)

Friday Sep 25 #

10 AM

Running 30:41 intensity: (28:35 @1) + (2:06 @2) 5.68 km (5:24 / km) +21m 5:18 / km
ahr:126 max:142 shoes: NB 1080 T1

Recovery round the Meadows
5 PM

Running 30:24 intensity: (1:48 @1) + (28:31 @2) + (5 @3) 6.55 km (4:39 / km) +22m 4:34 / km
ahr:143 max:157 shoes: NB 1080 T1

Easy round the Meadows
6 PM

Core / Conditioning 45:00 [0]

Thursday Sep 24 #

11 AM

Running 1:16:18 intensity: (3:10 @1) + (56:02 @2) + (17:06 @3) 17.62 km (4:20 / km) +58m 4:16 / km
ahr:151 max:164 shoes: NB 1080 T1

Easy cruise down canal & WoL

Trying to keep these Thursday runs under control and not make them too spicy, so nice to see good HR data. My garmin even managed to not have a complete melt-down because of the tunnel.

Wednesday Sep 23 #

6 PM

Running 1:15:05 intensity: (24:17 @1) + (50:26 @2) + (22 @3) 14.66 km (5:07 / km) +189m 4:49 / km
ahr:138 max:157

Easy round BBM

Ended up doing this significantly later than intended, so was feeling a bit dead in the head before heading out. Legs moving fine once I got going, so pootled along quite nicely. No fatigue from last night, just a very awkward blister.

Tuesday Sep 22 #

6 PM

Running warm up/down 15:49 intensity: (7:15 @1) + (8:34 @2) 2.86 km (5:32 / km)
ahr:134 max:145 shoes: NB 1080 T1

Running intervals 40:06 intensity: (12 @2) + (7:56 @3) + (24:41 @4) + (7:17 @5) 11.77 km (3:24 / km)
ahr:178 max:190 shoes: Nike Zoom Fly

Intervals with the Hounds, 15:30 group: 4 x 8 mins (2mins float)

Session 1 of the winter block, and it's a classic. Really good group out tonight, a few sandbaggers from the 15 group taking it easy. Had to crack the whip a few times on the float to keep things in check. A bit of willy waving on the last rep, but boys will be boys. Overall a good session, just need to work on my blister management.

Running warm up/down 15:53 intensity: (1:51 @1) + (14:02 @2) 2.86 km (5:33 / km) +19m 5:22 / km
ahr:139 max:153 shoes: NB 1080 T1

Mobility 10:00 [0]

Drills 10:00 [0]

Monday Sep 21 #

8 AM

Running 31:29 intensity: (29:53 @1) + (1:36 @2) 5.68 km (5:32 / km) +20m 5:27 / km
ahr:128 max:144 shoes: NB 1080 T1

Recovery round the Meadows

Legs a bit tired this morning, probably a combo of Saturday's mildly-spicy meadows mileage on the 'mac, and moving the long run down from Pentlands onto the Braids; a little bit harder, a little bit faster. But that's why we have recovery Mondays.
5 PM

Running 31:22 intensity: (5:00 @1) + (25:48 @2) + (34 @3) 6.69 km (4:41 / km) +15m 4:38 / km
ahr:140 max:160 shoes: NB 1080 T1

Easy round the Meadows

Keeping it pretty chill, tiny bit of fatigue in the legs at the start going down the road, but rolling fine by the time we hit the Meadows. Only 3/4 squad roll-out as RickyP is still rehabbing, guest appearance from Alex Muir though.
6 PM

Core / Conditioning 45:00 [0]

Rehab 15:00 [0]

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