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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Apr 2, 2017:

activity # timemileskm+mload
  Running8 4:35:01 37.74(7:17) 60.74(4:32) 359583.1
  Orienteering3 2:25:38 14.62(9:58) 23.53(6:11) 88444 /49c89%458.2
  Strength and conditioning2 1:30:00180.0
  Cross Training1 1:12:04144.1
  Total13 9:42:43 52.36 84.27 124344 /49c89%1365.4

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

8 AM

Orienteering 1:14:02 [4] 12.08 km (6:08 / km) +543m 5:00 / km
spiked:15/18c shoes: VJ Bold 7

Interland, few missed routes and one big mistake scuppered it. Felt pretty dead on the hills but moving generally ok.
10 AM

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: VJ Bold 7

Saturday Apr 1, 2017 #

2 PM

Orienteering 36:10 intensity: (1:10 @1) + (15:00 @2) + (20:00 @3) 6.23 km (5:48 / km) +136m 5:14 / km
ahr:150 max:172 spiked:14/15c shoes: Inov-8 x-talon 212

Interland training, moving and orienteering well other than stomach cramps cutting it short.
4 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov-8 x-talon 212

Friday Mar 31, 2017 #

6 PM

Running 30:27 intensity: (3 @1) + (50 @2) + (27:58 @3) + (1:36 @4) 8.0 km (3:48 / km) +6m 3:48 / km
ahr:159 max:170 shoes: Adidas Supernova Glide Boost 6

teaching the Belgians the economics of the Raz

Thursday Mar 30, 2017 #

7 PM

Running warm up/down 11:05 [1] 2.45 km (4:31 / km) +31m 4:15 / km
ahr:145 max:160 shoes: Adidas Supernova Glide Boost 6

Running 9:47 [1] 2.06 km (4:45 / km) +15m 4:35 / km
ahr:142 max:157 shoes: Adidas Supernova Glide Boost 6

Running 20:00 intensity: (7 @1) + (28 @2) + (5:05 @3) + (12:44 @4) + (1:36 @5) 5.91 km (3:23 / km) +24m 3:19 / km
ahr:168 max:177 shoes: Adidas Supernova Glide Boost 6

20min tempo out on the roads from home. Got back a bit late and varsity suffering was real but moving reasonably well. Nice and relaxed, consistent splits and a nice low hr. Good signs.

3:26, 22, 22, 26, 23, 2:58.

Climb in the last 3

Wednesday Mar 29, 2017 #

8 AM

Strength and conditioning 45:00 [2]

11 AM

Cross Training 1:12:04 [2]
ahr:117 max:163

Out and back to Surprise View. 26k~ 500m climb.

Orienteering 35:26 [2] *** 5.22 km (6:47 / km) +206m 5:40 / km
ahr:140 max:160 spiked:15/16c shoes: Inov-8 x-talon 212

Middle(ish) training on the technical Western side of Longshaw. Moving sluggishly in terrain and legs felt screwed on the climb but navigation good other than one overshoot.

Tuesday Mar 28, 2017 #

1 PM

Running 17:25 [1] 3.83 km (4:33 / km) +74m 4:09 / km
ahr:133 max:159 shoes: Adidas Supernova Glide Boost 6

To and from uni.
5 PM

Running 24:50 [2] 5.54 km (4:29 / km) +22m 4:24 / km
ahr:149 max:174 shoes: Adidas Supernova Glide Boost 6

Trot down to track.
6 PM

Running 34:53 [4] 9.02 km (3:52 / km) +7m 3:51 / km
ahr:166 max:186 shoes: Mizuno Wave Musha 4

Hallamshire session at the track. 6x800(300), 6x200(200). Feeling ok, just keeping it nicely relaxed after the weekend. Heat was nice at the start but sucked at the end. Splits:

2:22, 2:21, 2:23, 2:24, 2:24, 2:27.

33, 30, 31, 31, 32, 29.

Matt and Potter dropped out after 3 so the gap to the front group opened as I worked out what was going on. Meant the last 3 were spent leading a slower group round so grinding on my own essentially. Feeling alright though.

C • Logic... 2

Running warm up/down 9:45 [1] 1.89 km (5:10 / km) +4m 5:06 / km
ahr:140 max:152 shoes: Adidas Supernova Glide Boost 6

Monday Mar 27, 2017 #

4 PM

Running 1:01:49 [2] 13.04 km (4:44 / km) +176m 4:26 / km
ahr:138 max:166 shoes: Adidas Supernova Glide Boost 6

Easy cruise with Adam and Joe, gorgeous weather in Porter. To Joe's and home from gym after inc.
5 PM

Strength and conditioning 45:00 [2]

Relaxed today.

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