Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 1, 2017:

	activity	#	time	miles		km		+m				load
	Orienteering	4	4:25:17	22.57	(11:45)	36.32	(7:18)	878	97 /	110c	88%	662.2
	Running	9	4:11:33	31.37	(8:01)	50.49	(4:59)	745				478.3
	Strength and conditioning	3	2:10:00									360.0
	Total	12	10:46:50	53.94		86.81		1623	97 /	110c	88%	1500.6
averages - sleep:8.5

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Wednesday Mar 1, 2017 #

8 AM

Strength and conditioning 45:00 [3]

Enjoying this new block.

10 AM

Running 50:00 [4] 11.0 km (4:33 / km) +11m 4:31 / km
slept:8.5 shoes: Mizuno Wave Musha 4

Lab testing at Hallam. Annoying result and not reflective of max but good to see that my tLTP's have all shifted 1kph right. Time to work on that top end speed. Did the 20kph at the end and got through so it was the equipment and not me that stopped the test imo.

C • Result 3

5 PM

Running 22:11 [2] 5.21 km (4:15 / km) +68m 4:00 / km
ahr:152 max:182 shoes: Nike Zoom Pegasus 31

Nice and chilled with Adam then ramped it up at the end, feeling good.

Tuesday Feb 28, 2017 #

1 PM

Running 18:19 [1] 3.76 km (4:52 / km) +88m 4:22 / km
shoes: Nike Zoom Pegasus 31

To and from uni for a lecture that I normally spend longer walking to than learning from.

4 PM

Running 54:36 [2] 10.3 km (5:18 / km) +276m 4:40 / km
ahr:134 max:170 slept:8.5 shoes: Inov-8 Race Ultra 270

Modified standard rivelin with Adam, feeling much better, bit of mojo back. Shoes slipping around all over but good to see the HR back down after the last couple of weeks, maybe was fighting off an illness I wasn't aware of.

Monday Feb 27, 2017 #

5 PM

Strength and conditioning 55:00 [3]
(rest day)

Needed a day off and legs already feel a bit better from it, especially with phys testing in mind on Wednesday. Bullied myself in s10 instead, good set I worked through. Time to start banking the training.

Sunday Feb 26, 2017 #

1 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: VJ Bold 7

Orienteering 1:43:52 [2] **** 13.77 km (7:33 / km) +347m 6:42 / km
ahr:150 max:174 spiked:14/17c shoes: VJ Bold 7

Northern Champs - M21E - rtd.

Always knew this was going to be a tough one and I just had one of those days I think. From the off legs felt heavy and tired but any hill pretty much killed me off. Last starter and barely saw anyone out on the course. Was moving slowly but ok through to around 12 where I began fading but had a gel and carried on but it seemingly had no effect, had another at the map change over but halfway through the long leg my head started to go and I was beginning to get cold and was just moving backwards, so partly out of safety I decided to call it a day. Navigation wasn't too bad, made a few errors but nothing that would write the course off, my legs and head had just had enough by that point. Disappointed but if I'd carried on I would have been out for a very long time and would have gotten no technical or physical benefit other than a stonking cold or a potential injury. 2nd time I've had a big bonk on Bigland so at some point in the future I have a score to settle but the big races coming up and I decided I'd rather smash them than jeopardise my chances continuing on this one. Shame but the right decision.

Saturday Feb 25, 2017 #

1 PM

Running 10:00 [1] 1.6 km (6:15 / km) +50m 5:24 / km
shoes: Inov-8 x-talon 212

Wu/d for simpson ground.

Orienteering 55:44 [2] *** 6.68 km (8:21 / km) +150m 7:30 / km
ahr:159 max:171 spiked:31/34c shoes: Inov-8 x-talon 212

Training on Simpson Ground primarily with Joe and Matt. Navigation generally good but was a bit wayward leaving a couple of controls and picking lines wasn't great.

8 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: VJ Bold 7

Orienteering 1:19:43 [3] ***** 9.58 km (8:19 / km) +305m 7:11 / km
spiked:24/31c shoes: VJ Bold 7

British Night Champs -2nd.
Stuck to my plan fairly well of just chilling out and trying to be clean but still made some big mistakes which totted up to a lot of time lost. Chugging a bit on any hills and felt tired but managed to keep concentration fairly well. Good result but not a great run, need to back myself a bit more in the forest and be more disciplined with my compass. Nice to medal and night is always a bit of a novelty but think there was more to give.

Friday Feb 24, 2017 #

4 PM

Running 34:51 [1] 7.49 km (4:39 / km) +90m 4:23 / km
shoes: Nike Zoom Pegasus 31

Chlling with Joe then went to pick up a headtorch from HQ.

5 PM

Strength and conditioning 30:00 [2]

Thursday Feb 23, 2017 #

4 PM

Running 10:45 [1] 2.37 km (4:32 / km) +1m 4:32 / km
ahr:130 max:146 shoes: Nike Zoom Pegasus 31

Orienteering 25:58 [4] *** 6.29 km (4:08 / km) +76m 3:54 / km
ahr:160 max:179 spiked:28/28c shoes: Nike Zoom Pegasus 31

Sprintervals with a fair group out. Took it pretty hard but felt in control the whole way, very clean technically, couple of odd bits on the maps but kept my head. Black and white maps as well because of printing issues but was loving it today. Recovery jogs included.

Running 15:51 [1] 2.76 km (5:45 / km) +121m 4:43 / km
ahr:145 max:159 shoes: Nike Zoom Pegasus 31

Jog home with Alice.

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