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

Training Log Archive: Nathan

In the 7 days ending May 8, 2022:

activity # timemileskm+mload
  Road Running6 4:30:13 39.22(6:53) 63.12(4:17) 1233574.8
  Off-road Running3 1:41:03 12.47(8:06) 20.07(5:02) 510172.6
  Sprint Orienteering 3 1:30:43 13.45(6:45) 21.64(4:11) 329225.9
  Forest Orienteering 1 21:59 2.28(9:38) 3.67(5:59) 18741.2
  Total10 8:03:58 67.42(7:11) 108.5(4:28) 22581014.5

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday May 8, 2022 #

6 AM

Road Running 1:33:20 intensity: (4:03 @1) + (24:06 @2) + (55:13 @3) + (7:07 @4) + (2:51 @5) 24.01 km (3:53 / km) +480m 3:32 / km
ahr:156 max:189 shoes: Adidas Boston 10

Long run round Lady Bower. Was going to go easy with 3x10mins MP but got in a good rhythm so just clicked along. Possibly a bad decision with a few hours walk around Alport later with my folks, M and Pat. Wiped out by the end of the day, quite grumpy and fatigued.

Saturday May 7, 2022 #

8 AM

Road Running warm up/down 12:04 intensity: (10:11 @1) + (1:53 @2) 2.69 km (4:29 / km) +21m 4:19 / km
ahr:130 max:145 shoes: Reebok Floatride Energy 3.0

Sprint Orienteering 14:20 intensity: (26 @1) + (4:49 @2) + (7:52 @3) + (1:13 @4) 3.68 km (3:54 / km) +81m 3:30 / km
ahr:154 max:173 shoes: Reebok Floatride Energy 3.0

KO Sprint Qual Sim.
From home in Shipley. Planning fairly well and committing to routes. Didn't feel like I pushed very hard and felt controlled.
Maybe a smidge long.

Road Running warm up/down 13:25 intensity: (2:08 @2) + (6:40 @3) + (2:41 @4) + (1:56 @5) 2.91 km (4:37 / km) +51m 4:14 / km
ahr:163 max:184 shoes: Reebok Floatride Energy 3.0

4 PM

Road Running 10:07 intensity: (8:14 @1) + (1:53 @2) 2.3 km (4:24 / km) +18m 4:14 / km
ahr:132 max:146 shoes: Adidas SL20

Sprint Orienteering 9:13 intensity: (37 @1) + (2:33 @2) + (5:52 @3) + (11 @4) 2.42 km (3:48 / km) +13m 3:42 / km
ahr:155 max:168 shoes: Adidas SL20

KO Sprint QF sim.
In Ilkley for a QF, SF, F. Tight and technical with a tonne of barriers put in. Stayed on top of things well (just got caught out on an unmapped gate). Tried to finish the rep strongly.

Road Running warm up/down 3:00 intensity: (41 @1) + (1:27 @2) + (52 @3) 0.48 km (6:15 / km) +21m 5:09 / km
ahr:147 max:157 shoes: Adidas SL20

Sprint Orienteering 9:08 intensity: (34 @1) + (2:59 @2) + (4:11 @3) + (1:24 @4) 2.48 km (3:41 / km) +15m 3:34 / km
ahr:155 max:169 shoes: Adidas SL20

SF, similar story to the QF but tried to push the running a bit harder resulting in feeling a bit more panicked and less settled. Good to pick this up now and see the importance of staying calm.

Road Running warm up/down 3:00 intensity: (43 @1) + (1:09 @2) + (1:08 @3) 0.55 km (5:30 / km) +1m 5:26 / km
ahr:147 max:158 shoes: Adidas SL20

Sprint Orienteering 9:12 intensity: (43 @1) + (1:05 @2) + (6:53 @3) + (31 @4) 2.34 km (3:55 / km) +28m 3:42 / km
ahr:155 max:170 shoes: Adidas SL20

Final. Tried to push really hard and "race" from the go. Went ok but definitely feeling a tired and got ahead of myself on the last routechoice leg leading to missing a cut through. Very important to ensure the "crux" of the leg is done before pressing on.
A good day and interesting to pick up on some little things to work on. Obviously not as intense or high pressured as doing it head to head with people but still happy to have done it, physically if nothing else.

Road Running warm up/down 10:17 intensity: (5:16 @1) + (4:29 @2) + (32 @3) 2.21 km (4:39 / km) +27m 4:23 / km
ahr:141 max:163 shoes: Adidas SL20

Friday May 6, 2022 #

6 AM

Road Running 32:21 intensity: (30:06 @1) + (2:15 @2) 6.96 km (4:39 / km) +71m 4:25 / km
ahr:129 max:150 shoes: Adidas Boston 10

Canal and river loop, feeling better for a rest.
4 PM

Sprint Orienteering 48:50 intensity: (16:01 @1) + (12:20 @2) + (10:08 @3) + (9:50 @4) + (31 @5) 10.71 km (4:34 / km) +192m 4:11 / km
ahr:148 max:180 shoes: Adidas Boston 10

Sprint corridor in Baildon. Good.

Thursday May 5, 2022 #

Note
(rest day)

Reasonbly big weekend planned so taking it easy. Late night in Sheffield yesterday seeing Dane before he heads back to the army for a while. Tired!

Wednesday May 4, 2022 #

12 PM

Off-road Running 30:05 intensity: (24:49 @1) + (5:00 @2) + (16 @3) 5.82 km (5:10 / km) +138m 4:38 / km
ahr:133 max:154 shoes: Reebok Floatride Energy 3.0

Heaton woods and Northcliffe Park during lunch. Just very easy.
6 PM

Off-road Running 10:58 intensity: (5:01 @1) + (5:55 @2) + (2 @3) 2.15 km (5:07 / km) +84m 4:17 / km
ahr:138 max:153

Forest Orienteering 21:59 intensity: (7:58 @1) + (9:05 @2) + (4:41 @3) + (15 @4) 3.67 km (5:59 / km) +187m 4:46 / km
ahr:142 max:169

Tuesday May 3, 2022 #

6 AM

Road Running 33:43 intensity: (13:43 @1) + (20:00 @2) 7.0 km (4:49 / km) +146m 4:22 / km
ahr:159 max:185 shoes: Reebok Floatride Energy 3.0

Trails up the hill then back on the road. Nice drizzly morning.
6 PM

Road Running warm up/down 23:32 intensity: (12:25 @1) + (4:03 @2) + (7:04 @3) 4.99 km (4:43 / km) +60m 4:27 / km
ahr:140 max:163 shoes: Adidas SL20

Road Running 24:36 intensity: (10:10 @1) + (8:00 @4) + (6:26 @5) 6.77 km (3:38 / km) +259m 3:03 / km
ahr:151 max:159 shoes: Adidas SL20

Track session with the group in Keighley. 12x400m(100 jog), 2x100/100. Working well with Tom at the front (14:40 guy and we were quite evenly matched). Moved off from the others after around 3/4 reps. Moving quite well, comfortably hard but pleased to be reasonably consistent.
Average splits:
68.2, 13.5.

Road Running warm up/down 10:48 [1] 2.25 km (4:48 / km) +79m 4:05 / km
ahr:159 max:167 shoes: Adidas SL20

Monday May 2, 2022 #

4 PM

Off-road Running 1:00:00 [2] 12.1 km (4:57 / km) +289m 4:26 / km
ahr:156 max:180 shoes: Reebok Floatride Energy 3.0

Western loop in the drizzle, quite nice, bumped in Tom Adams who looked annoyingly fresh after the Y3Ps.

« Earlier | Later »