Attackpoint - performance and training tools for orienteering athletes

Training Log: Nathan

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	4:49:27	37.67	(7:41)	60.63	(4:46)	559	393.9
Strength and conditioning	4	1:17:21						77.3
Sprint Orienteering	1	29:02	4.16	(6:59)	6.69	(4:20)	56	69.7
Total	10	6:35:50	41.83		67.32		615	540.9

1:33

0:00

Friday Sep 29 #

Note
(rest day)

Travel day to Italy.

Thursday Sep 28 #

7 AM

Running 50:50 10.23 km (4:58 / km) +214m 4:30 / km
ahr:130 max:151 shoes: Puma Magnify Nitro

Baildon Bank and back through Hirst Wood and the canal. Felt good this morning, first time in a few weeks to have felt fully recovered and having some beans. Hopefully timing things nicely for next week.

2 PM

Strength and conditioning 15:20 [1]
ahr:70 max:99

Running 21:45 4.81 km (4:31 / km) +49m 4:18 / km
ahr:129 max:146 shoes: Puma Magnify Nitro

Wednesday Sep 27 #

8 AM

Strength and conditioning 20:01 [1]
ahr:78 max:102

5 PM

Running warm up/down 10:45 2.27 km (4:44 / km)
ahr:128 max:144 shoes: Puma Velocity Nitro 2 (2)

Sprint Orienteering 29:02 6.69 km (4:20 / km) +56m 4:10 / km
ahr:151 max:171 shoes: Puma Velocity Nitro 2 (2)

Sprint training in Skipton. Planned it with a decent amount of barriers. Bit of multi-tech sprintervals. First twisty loops, then short legs in to a long routechoice, route choice, technical school area, sprint-corridor and finishing with route choice. Didn't push full gas but just kept everything controlled and felt confident.
Obviously helps with having planned it but it's a bit of a needs must sometimes. Tried to focus on getting my head up early to spot underpasses/shapes of buildings, went well. Ankle less sore.

Running warm up/down 10:02 2.02 km (4:58 / km) +2m 4:56 / km
ahr:136 max:155 shoes: Puma Velocity Nitro 2 (2)

Tuesday Sep 26 #

8 AM

Strength and conditioning 20:00 [1]
ahr:85 max:109

Similar to yesterday. A bit less ankle stiffness which is good.

12 PM

Running 21:34 4.79 km (4:30 / km) +50m 4:17 / km
ahr:129 max:152 shoes: Puma Magnify Nitro

Easy lunch loop. Managed to tip boiling down my forearm last night, quite badly burnt and blistered, not super fun. Little discomfort running but not too bad. At least the tofu was good.

6 PM

Running warm up/down 15:00 [1] 3.28 km (4:35 / km) +4m 4:33 / km
ahr:124 max:136 shoes: Puma Deviate Nitro

Running 19:51 [4] 4.15 km (4:47 / km) +30m 4:37 / km
ahr:145 max:180 shoes: Puma Deviate Nitro

15x200m(45s) on the path in the park. Reading tricky Italian maps from MOC 2019. Good to read at high speed and keep contact. Last one without a map felt good.

Running warm up/down 16:53 3.43 km (4:55 / km) +48m 4:36 / km
ahr:130 max:155 shoes: Puma Deviate Nitro

Monday Sep 25 #

11 AM

Strength and conditioning 22:00 [1]
ahr:66 max:101

Inside ankle and lower calf very stiff and tight. Not surprising after such a steep climb on Saturday but need to keep on top of it and be sensible. I think with trying to run faster on the flat I need to be more on it with lower leg conditioning and maintenance, especially forefoot running.

6 PM

Running 31:29 6.55 km (4:48 / km) +41m 4:39 / km
ahr:131 max:149

Sunday Sep 24 #

3 PM

Running 1:31:18 19.1 km (4:47 / km) +121m 4:38 / km
ahr:133 max:149 shoes: Altra Outroad

Long easy run on the canal and river. Linked a nice loop up to keep it flat in the valley, mostly on trails. Body felt ok but legs a it sore from yesterday, especially quads. Some stiffness/soreness from R ankle, felt like I worked it a bit yesterday.

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