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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jan 28, 2018:

activity # timemileskm+mload
  Running8 8:31:06 68.49(7:28) 110.23(4:38) 16781163.7
  Strength and conditioning3 2:10:00260.0
  Orienteering1 1:08:47 6.81(10:06) 10.97(6:16) 415233.9
  Cross Training1 45:0090.0
  Total12 12:34:53 75.3 121.19 20931747.6

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MoTuWeThFrSaSu

Sunday Jan 28, 2018 #

11 AM

Orienteering 1:08:47 intensity: (57 @1) + (4:00 @2) + (30:22 @3) + (33:28 @4) 10.97 km (6:16 / km) +415m 5:16 / km
ahr:163 max:176 shoes: Inov-8 Oroc 280 (R)

Eyam Moor EM Champs. Returning to orienteering and quite enjoyed it. Felt grim in terrain and really flat and empty on climbs. Lost time on the long route and a stupid 3~mistake. Good otherwise and looking forward to getting back to it.
12 PM

Running warm up/down 35:00 [1] 7.0 km (5:00 / km) +100m 4:40 / km
shoes: Inov-8 Oroc 280 (R)

Saturday Jan 27, 2018 #

9 AM

Running warm up/down 16:46 intensity: (11 @1) + (7:01 @2) + (4:31 @3) + (4:47 @4) + (16 @5) 4.12 km (4:04 / km) +1m 4:04 / km
ahr:158 max:183 shoes: Nike Air Zoom Streak 5

HR and Sats gone mad.

Running 37:13 intensity: (50 @1) + (5:10 @2) + (4:30 @3) + (25:39 @4) + (1:04 @5) 10.02 km (3:43 / km) +11m 3:42 / km
ahr:167 max:186 shoes: Nike Air Zoom Streak 5

Session at Rother Valley with Dane. 10(2.5), 7.5(90), 6,(90), 4(90), 2.5(90). Felt good to start but really suffering at the end. Wind was grim.

Running warm up/down 18:54 intensity: (3:29 @1) + (14:27 @2) + (58 @3) 4.07 km (4:38 / km) +11m 4:35 / km
ahr:138 max:148 shoes: Nike Air Zoom Streak 5

Friday Jan 26, 2018 #

2 PM

Running 1:11:28 intensity: (16:35 @1) + (45:58 @2) + (8:55 @3) 14.36 km (4:59 / km) +345m 4:27 / km
ahr:142 max:165 shoes: NB 690 AT

Nice chilled one in Rivelin before circuits. Out to the Dams then up Fox Hagg and along top path. Gorgeous day for it, feeling really good other than toe just a little sore.
4 PM

Strength and conditioning 40:00 [2]

Reasonable weights work in circuits.

Thursday Jan 25, 2018 #

4 PM

Cross Training 45:00 [2]

Boring but protecting the body and listening to some sound advice. Felt really good though today and could have ran but screw being injured again.

Strength and conditioning 50:00 [2]

Wednesday Jan 24, 2018 #

1 PM

Running 2:44:27 intensity: (29:39 @1) + (1:29:05 @2) + (45:43 @3) 30.04 km (5:28 / km) +798m 4:50 / km
ahr:145 max:165 shoes: Inov-8 x-talon 212 (s17)

Expected this to be pretty tough and it was. Solo out to Stannington then all the way along the ridge to the trig on Ughill Moors. Across to Headstone then a long slow terrainy slog across to Stannage, really sapping and tough. Along the edge then up to the Pole and down to Redmires before more terrain bashing across to Porter and down for home. Mentally the 1st 10 were fine, 2nd were rough as hell because of the terrain gobbling and then last 10 were pretty cruisey. Took it easy but won't be doing these too regularly but enough to stay honest and make the sub 2hr runs a little easier.

Tuesday Jan 23, 2018 #

5 PM

Running 26:18 intensity: (12:57 @1) + (9:13 @2) + (4:08 @3) 6.03 km (4:22 / km) +21m 4:17 / km
ahr:131 max:159 shoes: Adidas Supernova Glide Boost 8

Down to Joe's for a trim then to track mainly with Mycroft.

Running 6:18 intensity: (2 @1) + (11 @2) + (1:22 @3) + (4:26 @4) + (17 @5) 2.01 km (3:08 / km) +1m 3:08 / km
ahr:174 max:182 shoes: Nike Air Zoom Streak 5

2k tempo pre sesh.

Running 17:28 intensity: (19 @1) + (4:12 @2) + (3:10 @3) + (7:56 @4) + (1:51 @5) 3.79 km (4:37 / km) +2m 4:36 / km
ahr:166 max:196 shoes: Nike Air Zoom Streak 5

Bit of faster work on the track. Was going to be 10x400 off of around 55 but halfway through the 9th I popped a bit and no point carrying on after that. Good times and paces though, felt really comfortable but still kind of in 4th gear and lacking that top end stuff but that's why I'm building this stuff in more. Nice to be back on track.
C • 55s 2

Running 20:24 intensity: (6:39 @1) + (10:36 @2) + (3:09 @3) 4.12 km (4:57 / km) +40m 4:44 / km
ahr:142 max:165 shoes: Adidas Supernova Glide Boost 8

Couple of laps with the boys then back to cathederal. Mad seeing AJ kicking about, not as impressive at 400s as he is at thumping lads.

Monday Jan 22, 2018 #

8 AM

Running 30:12 intensity: (3:13 @1) + (25:34 @2) + (1:25 @3) 7.16 km (4:13 / km) +110m 3:55 / km
ahr:144 max:157 shoes: Adidas Supernova Glide Boost 8

Morning one with daneo
6 PM

Running 1:00:52 intensity: (17 @1) + (5:11 @2) + (33:10 @3) + (22:14 @4) 16.53 km (3:41 / km) +168m 3:30 / km
shoes: Adidas Supernova Glide Boost 8

60 min Raz with Daneo. Legs a touch heavy at the end but glad to start feeling good on this sort of stuff now. Think I'm finally over my hump both mentally and physically so only good things to come.
7 PM

Running 5:46 intensity: (1:03 @1) + (4:31 @2) + (12 @3) 0.98 km (5:55 / km) +70m 4:21 / km
ahr:141 max:153 shoes: Adidas Supernova Glide Boost 8

Plod home up that hill
8 PM

Strength and conditioning 40:00 [2]

Gym.

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