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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 16, 2018:

activity # timemileskm+mload
  Running9 9:21:20 73.58(7:38) 118.42(4:44) 18511090.6
  Strength and conditioning3 2:05:00250.0
  Orienteering2 47:17 4.83(9:47) 7.78(6:05) 162104.7
  Cross Training1 45:0045.0
  Total13 12:58:37 78.42 126.2 20131490.3

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SaSuMoTuWeThFr

Friday Feb 16, 2018 #

4 PM

Strength and conditioning 40:00 [2]

5 PM

Cross Training 45:00 [1]

Chilled spin watching the Seb Coe doc, followed by steam and sauna. Why do I always end up going in with the chatters?
C • Friday 5pm 1

Thursday Feb 15, 2018 #

2 PM

Running 33:54 intensity: (22:34 @1) + (7:35 @2) + (3:45 @3) 6.82 km (4:58 / km) +73m 4:43 / km
ahr:127 max:146 shoes: Adidas Supernova Glide Boost 8

Chilled jog to Beeley with Joe.

Orienteering 30:07 intensity: (15:09 @1) + (13:30 @2) + (1:28 @3) 3.51 km (8:35 / km) +130m 7:14 / km
ahr:134 max:160 shoes: Inov-8 x-talon 212 (s17)

Beeley O training with Joe. Said I'd never go back here after fucking my ankle 2 years ago but was actually orienteering well and had good confidence in my tecnique. Nice to work with Joe to contrast styles.

Running 35:01 intensity: (22:32 @1) + (8:53 @2) + (3:36 @3) 6.47 km (5:25 / km) +164m 4:48 / km
ahr:131 max:160 shoes: Inov-8 x-talon 212 (s17)

Horrible death grind up the hill. Not gonna run tomorrow in prep for sunday but also to stay sensible.

Wednesday Feb 14, 2018 #

8 AM

Strength and conditioning 45:00 [2]

Actually a really good session, dungeon to myself.
2 PM

Running 1:33:26 intensity: (41:36 @1) + (39:50 @2) + (12:00 @3) 18.36 km (5:05 / km) +417m 4:34 / km
ahr:136 max:165 shoes: NB 690 AT

Nice longer one. Up to the top of Porter with Tenty then split off on my own to bash across the mines and Oxstones before crashing to the tourist path and back with another wiggle. Vicious wind on top and awful conditions with ice and snow so glad I opted for the proper waterproof! Nice that 90mins doesn't feel long anymore, boding well for up coming races.

Tuesday Feb 13, 2018 #

5 PM

Running 29:32 intensity: (21:22 @1) + (6:35 @2) + (1:35 @3) 5.93 km (4:59 / km) +25m 4:53 / km
ahr:129 max:150 shoes: Adidas Supernova Glide Boost 8

Little trot down to track with Joe.

Running intervals 29:00 intensity: (17 @1) + (2:37 @2) + (8:01 @3) + (10:31 @4) + (7:34 @5) 8.09 km (3:35 / km)
ahr:173 max:184 shoes: Nike Air Zoom Streak 5

Track supposedly too icy so 5x5mins(1) on the grass in the middle. Felt better than expected after an exceedingly flat warm up. Nice to get the pegs turning.

Running 30:37 intensity: (13:20 @1) + (13:04 @2) + (4:13 @3) 5.86 km (5:13 / km) +134m 4:41 / km
ahr:140 max:162 shoes: Adidas Supernova Glide Boost 8

Home from track.

Monday Feb 12, 2018 #

8 AM

Running 30:02 intensity: (3:41 @1) + (18:57 @2) + (7:24 @3) 6.74 km (4:27 / km) +120m 4:05 / km
ahr:147 max:165 shoes: Adidas Supernova Glide Boost 8

Very snowy along Fulwood. Stayed on and didn't turn left and the snow made it harder work.
5 PM

Running warm up/down 13:02 intensity: (11:05 @1) + (1:33 @2) + (24 @3) 2.79 km (4:41 / km) +4m 4:39 / km
ahr:125 max:142 shoes: Adidas Supernova Glide Boost 8

Running 50:07 intensity: (59 @1) + (13:48 @2) + (26:48 @3) + (8:32 @4) 12.95 km (3:52 / km) +72m 3:46 / km
ahr:158 max:173 shoes: Adidas Supernova Glide Boost 8

Steady 50 raz with Joe. Felt pretty good.

Running warm up/down 11:46 intensity: (17 @1) + (2:17 @2) + (7:45 @3) + (1:27 @4) 2.33 km (5:03 / km) +125m 3:59 / km
ahr:158 max:169 shoes: Adidas Supernova Glide Boost 8

7 PM

Strength and conditioning 40:00 [2]

Sunday Feb 11, 2018 #

1 PM

Running 1:43:49 intensity: (28:24 @1) + (59:06 @2) + (15:43 @3) + (36 @4) 20.59 km (5:03 / km) +468m 4:32 / km
ahr:141 max:168 shoes: NB 690 AT

Long one on my own. Rivelin to the Dams then up Wyming and a loop around Redmires to the top of Porter and back down for home. Felt pretty good to be fair, another good week in the bank.
Was going to reccy edale a bit but weather was wank so no point.
C • Recce 2

Saturday Feb 10, 2018 #

7 AM

Running 19:59 intensity: (3:32 @1) + (15:44 @2) + (43 @3) 4.65 km (4:18 / km) +31m 4:10 / km
ahr:140 max:155 shoes: Adidas Supernova Glide Boost 8

Easy 20
9 AM

Running 27:46 intensity: (7:22 @1) + (18:22 @2) + (1:55 @3) + (7 @4) 6.26 km (4:26 / km) +18m 4:22 / km
ahr:139 max:169 shoes: Adidas Supernova Glide Boost 8

Jog down to Ice Sheff.
10 AM

Running warm up/down 11:05 intensity: (9:04 @1) + (45 @2) + (1:16 @3) 2.04 km (5:27 / km) +21m 5:10 / km
ahr:118 max:140 shoes: Adidas Supernova Glide Boost 8

Orienteering 17:10 intensity: (16 @1) + (38 @2) + (8:28 @3) + (7:48 @4) 4.26 km (4:02 / km) +32m 3:53 / km
ahr:164 max:176 shoes: Adidas Supernova Glide Boost 8

Round a sprint course planned by Charlotte in Greenland. Fun area, not been there before so was nice to orienteer on new stuff. Generally hit eveyrhting ok but general feelings of scrapiness and poor planning. Only one mistake though, rusty, not lost it.

Running warm up/down 12:35 intensity: (5:37 @1) + (6:23 @2) + (35 @3) 2.41 km (5:13 / km) +26m 4:57 / km
ahr:133 max:149 shoes: Adidas Supernova Glide Boost 8

Running 29:39 intensity: (3:36 @1) + (23:40 @2) + (2:23 @3) 6.13 km (4:50 / km) +153m 4:18 / km
ahr:143 max:158 shoes: Adidas Supernova Glide Boost 8

Jog home, hill sucked.

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