Attackpoint - performance and training tools for orienteering athletes

Training Log: Nathan

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	8	6:23:26	49.35	(7:46)	79.42	(4:50)	1158	638.3
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	11	8:09:49	53.51		86.11		1214	785.3

1:33

0:00

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.

Saturday Sep 23 #

11 AM

Running warm up/down 26:54 5.22 km (5:09 / km) +99m 4:43 / km
ahr:132 max:151 shoes: Altra Outroad

Running 43:12 9.53 km (4:32 / km) +415m 3:43 / km
ahr:173 max:187 shoes: NVii Race F2 (2)

Shelf Moor English Champs Race - 10th.
Fun route in the peaks and was looking forward to contributing to a strong DP team. Intention was to try to work hard on the flat sections and descent because I haven't done anything hilly really since the Swiss test races. Set off well with Joe, Billy and Dan but was quickly suffering hard on the climb and dropped down to around 12th feeling rotten, no energy in my legs and a bit tight chested. Chased Billy and Jonny along the bumpy bit on the top and closed just behind them, Ed and Sav. Unfortunately took a tumble at this point letting a gap grow but managed to push past Sav on the flat track at the end.
I thought top 10 was a reasonable aim heading in so hard to be disappointed but equally feel like I have more to give on the fells. A champs race is considerably less fun when not conditioned for it and I need to remind myself what the bigger goal is at the moment. Good team work though from a really strong squad!
Decent enough champs results this year, shame about getting injured at South Mynd but otherwise 2x7th and 1x10th is ok considering the lack of focus. It would be really fun to have a proper crack at the English one season.

C • "no energy in my legs and a bit tight chested" 2

Running warm up/down 23:53 4.04 km (5:55 / km) +85m 5:21 / km
ahr:132 max:157 shoes: Altra Outroad

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