Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 8, 2015:

activity	#	time	miles		km		+m				load
Running	6	4:09:31	30.27	(8:15)	48.72	(5:07)	331				674.5
Orienteering	1	44:50	6.42	(6:59)	10.34	(4:20)	19	45 /	49c	91%	179.3
Strength and conditioning	1	30:00									90.0
Total	7	5:24:21	36.7		59.06		350	45 /	49c	91%	943.8

1:09

0:00

» now

Sunday Mar 8, 2015 #

5 PM

Running (Easy-steady) 1:01:35 [3] 12.97 km (4:45 / km) +124m 4:32 / km
ahr:158 max:171 shoes: Inov-8 x-talon 212

Struggled all day with the inklings of a cold but shrugged off my self pity and headed out.Started off easy winding through the fields and copses to Claybrooke before breaking off and cruising down to Bittesby Medievil Village and woods. The up the track back to Ullesthorpe and across the fields to Ashby before home on the road. Set off at an easy pace and then ramped it up on the second half, which apparently was all uphill. Lovely day for it.

Beginning to wind it all down now to the JK.

Saturday Mar 7, 2015 #

Event: Oxford City Race

12 PM

Running (Warm up/down) 25:00 [1] 3.5 km (7:09 / km)
shoes: New Balance 1080v3

Easy jogging around the park, drills and strides.

Orienteering race (Oxford City Race) 44:50 [4] **** 10.34 km (4:20 / km) +19m 4:18 / km
ahr:180 max:192 spiked:45/49c shoes: New Balance 1080v3

Oxford City Race- Mens Open- 6.8km 49 coontrols.

Tough race down in Oxford. Aim was to stay steady which I largely did although I lost concentration during some of the second half leading to less than optimal route choices. Apart from that, moving fairly well just needed better contact and planning ahead in places. Mistake on 9 because there was a wall not a hedge to find a cut through so lost a load of time hesitating. Thought the wrong control was 23 but it was 28 so lost 30secs before registering. Didn't see an OOB area so had to go right round for 33. Other than that, the building sections between 9 and 30 odd were largely good other than some poor decisions going round. 4 minutes down on Jegor and knocking around other people. 4th when I came in but expecting to be down a bit. Frustrating having missed route but mainly positive, would have liked to have been higher.

Friday Mar 6, 2015 #

6 PM

Running (Easy) 34:57 [1] 6.98 km (5:00 / km) +72m 4:46 / km
shoes: Inov-8 x-talon 212

Trundle trundle trundle.

Thursday Mar 5, 2015 #

Strength and conditioning (General) 30:00 [3]

Always forget to log this, 2 sets of 15 through the day.

4 PM

Running (Warm up) 9:06 [2] 2.15 km (4:14 / km) +12m 4:07 / km
shoes: New Balance 1080v3

Oops, a little quick, didn't notice

Running intervals 18:10 [5] 3.76 km (4:50 / km) +30m 4:39 / km
shoes: New Balance 1080v3

8x400m(1min)
Taken 2 reps off this as it's now pre race time. Felt ok to be honest, evey other rep is slightly up hill with the start of the others slightly down hill.
Splits:
77.3, 77.5, 73.1, 77.0, 74.2, 77.5, 75.5, 77.8

Not maxing out by any means just going through the motions. Not too bad.

Running (Warm down) 10:21 [1] 2.07 km (5:00 / km) +24m 4:44 / km
shoes: New Balance 1080v3

Trundle home.

Wednesday Mar 4, 2015 #

3 PM

Running (Physiological Test) 55:00 [5] 10.0 km (5:30 / km)
shoes: Inov-8 Road x-233

Approx distance, probably wring

Tuesday Mar 3, 2015 #

Note
(rest day)

Feels annoying to have a rest day so close before the JK, feel like I should train every day. But listening to my body and with phys training tomorrow I think it's a good idea.

Monday Mar 2, 2015 #

6 PM

Running (Easy) 35:22 [1] 7.29 km (4:51 / km) +69m 4:38 / km
shoes: Inov-8 x-talon 190 Orange

Real easy run after the weekend, apprehensive about how my legs would feel, as they just died yesterday. But felt ok on the whole, just kept myself ticking over before Phys testing on Wednesday.

« Earlier | Later »