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

Training Log Archive: Nathan

In the 7 days ending Jun 29, 2018:

activity # timemileskm+mload
  Running12 7:59:41 69.42(6:55) 111.71(4:18) 8961055.8
  Cross Training2 1:58:52177.2
  Orienteering2 55:18 7.68(7:12) 12.36(4:28) 104125.7
  Total14 10:53:51 77.1 124.07 10001358.7

«»
2:03
0:00
» now
SaSuMoTuWeThFr

Friday Jun 29, 2018 #

7 AM

Running 30:00 intensity: (9:36 @1) + (20:24 @2) 6.9 km (4:21 / km) +62m 4:10 / km
ahr:136 max:149 shoes: Nike Air Zoom Pegasus 32

Plod on the roads pre breakfast. Garmin activites aren't showing up on the desktop app so can't sync, anyone had this issue?
C • Syncing 2
4 PM

Running 49:14 intensity: (20:34 @1) + (26:00 @2) + (2:40 @3) 10.34 km (4:46 / km) +73m 4:36 / km
ahr:134 max:149 shoes: Salming Trail T2

On the fields, hating life. Dreadful allergic reactions to running through crops, going to have to stay off them during this weather, body is being absolutely ruined by it.

Thursday Jun 28, 2018 #

10 AM

Cross Training 53:49 intensity: (37:18 @1) + (14:48 @2) + (1:43 @3)
ahr:128 max:151

Felt shattered last night so went for a ride after breakfast instead of running to try and get my legs moving. Nice morning for it, HR never gets going on the bike.
5 PM

Running warm up/down 19:13 intensity: (9:49 @1) + (9:24 @2) 3.73 km (5:09 / km) +2m 5:08 / km
ahr:127 max:151 shoes: Nike Air Zoom Pegasus 32

Running intervals 21:25 intensity: (1:35 @1) + (1:54 @2) + (5:07 @3) + (12:49 @4) 5.66 km (3:47 / km) +25m 3:42 / km
ahr:166 max:177 shoes: Nike Air Zoom Pegasus 32

Grass session on my own in Broughton. Felt very off on the WU, tired and sluggish which wasn't helped by the oppressive heat.
Session was 200,300,400,300,200 x 3 with 100m jog between each. Pretty grindy but HR again didn't get going and legs were heavy so it's nice to be able to churn out these paces under these conditions. Hoping this will have sorted me out a bit.

Running warm up/down 15:29 intensity: (42 @1) + (14:47 @2) 3.33 km (4:39 / km) +34m 4:26 / km
ahr:146 max:155 shoes: Nike Air Zoom Pegasus 32

Wednesday Jun 27, 2018 #

8 AM

Running 30:01 intensity: (3:09 @1) + (25:06 @2) + (1:46 @3) 6.89 km (4:22 / km) +63m 4:10 / km
ahr:142 max:156 shoes: Nike Air Zoom Pegasus 32

Pre breakfast, muggy and a bit trudgy to start.
6 PM

Running warm up/down 14:41 intensity: (6:48 @1) + (6:35 @2) + (1:18 @3) 3.17 km (4:37 / km) +20m 4:29 / km
ahr:132 max:143 shoes: Nike Air Zoom Pegasus 32

Orienteering 24:08 intensity: (1:14 @1) + (14:47 @2) + (8:02 @3) + (5 @4) 5.11 km (4:43 / km) +85m 4:21 / km
ahr:150 max:166 shoes: Icebug Acceleritas 4 RB9X

Sutton Park orienteering. Bit of a waste of time, basically an orange, map was way out of date leading to one small mistake and I felt dreadful.

Running 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Nike Air Zoom Pegasus 32

Pitiful. Didn't use my watch so just a guess.

Tuesday Jun 26, 2018 #

8 AM

Running 30:00 intensity: (3:50 @1) + (24:08 @2) + (2:02 @3) 6.93 km (4:20 / km) +73m 4:07 / km
ahr:142 max:158 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast with Daneo, hot one, before sending him on his way, can't wait to see what he's going to do in the States, been a pleasure living and training with him, good luck bud.
7 PM

Running warm up/down 18:06 [1] 3.84 km (4:43 / km) +28m 4:33 / km
shoes: Nike Air Zoom Pegasus 32

Running 33:37 [5] 10.0 km (3:22 / km) +162m 3:07 / km
shoes: Nike Air Zoom Streak 5

East Mids GP, Weedon 10k - 2nd.
Ran this back in 2013 and died horribly but was quite looking forward to it. Hot evening and a hilly course was always going to make it tough but had a reasonable idea of sensible pacing. Sat in at the start with Will, a Godiva and an MK runner and felt pretty cruisey until the hill, just sitting on pace. Me and Will seemed to work together well up the hill and pulled ahead a bit. Felt a bit rough after the water point but ticked nicely along before the Godiva guy came hurtling past at 6/7k, he was either going to blow up or hold it so fair play to him for doing the latter. The last double kicker was pretty tough but again me and Will worked well and I managed to sneak a bit of a gap rolling off the top. Legs didn't give me as much as I wanted on the drop back to the village which was annoying but just about ground out the last couple of k to hold on to 2nd.
Generally pacing was reasonably good but calves and hamstrings felt horribly tight on the last couple of k. Tough one but a good one to have done and it's given me a bit of a confidence boost before WUOC. 2 PBs in 3 days, pretty pleased having not stopped training for them either.

Running warm up/down 16:44 [1] 3.24 km (5:10 / km) +19m 5:01 / km
shoes: Nike Air Zoom Pegasus 32

WD with Will.

Monday Jun 25, 2018 #

7 AM

Running 30:00 intensity: (4:57 @1) + (23:37 @2) + (1:26 @3) 7.1 km (4:14 / km) +62m 4:03 / km
ahr:141 max:154 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast, slightly tight calves but nothing to report.
6 PM

Running 50:00 intensity: (19 @1) + (11:51 @2) + (30:43 @3) + (7:07 @4) 13.3 km (3:46 / km) +108m 3:37 / km
ahr:158 max:172 shoes: Nike Air Zoom Pegasus 32

Steady Raz with Daneo from home, great to see the lad before we both head off on our travels, both a happy and sad time...

Sunday Jun 24, 2018 #

9 AM

Running warm up/down 13:25 intensity: (2:46 @1) + (9:39 @2) + (1:00 @3) 3.0 km (4:28 / km) +1m 4:27 / km
ahr:136 max:147 shoes: Nike Air Zoom Pegasus 32

Orienteering 31:10 intensity: (1:23 @1) + (20:14 @2) + (9:33 @3) 7.25 km (4:18 / km) +19m 4:15 / km
ahr:149 max:161 shoes: Nike Air Zoom Pegasus 32

Asked dad to plan me some sprintervals in Rugby. Some really good technical sections and was orienteering well. Annoyingly planned it on an A3 ocad file so the map was a bit of an eye test for large sections, but this was good and made me slow down and really read the map. Did feel a little tired though and slightly off in new shoes.

Running warm up/down 14:09 intensity: (2:35 @1) + (10:42 @2) + (52 @3) 3.16 km (4:29 / km) +6m 4:26 / km
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 32

3 PM

Cross Training 1:05:03 intensity: (30:00 @1) + (30:00 @2) + (5:03 @3)

Nice afternoon but no need to run anymore this week so went for an easy spin instead. Enjoyed it but the best part is probably the HRM trace, absolute madness.

Saturday Jun 23, 2018 #

8 AM

Running warm up/down 19:00 [2] 3.92 km (4:51 / km) +15m 4:45 / km
shoes: Salming Distance D1

Running 15:39 [5] 5.0 km (3:08 / km) +49m 2:59 / km
shoes: Nike Air Zoom Streak 5

Went across to parkrun as a bit of a TT/progress check. 10s~ up on pre JK so something must be going right and both solo so a good indicator. Muggy day and very breezy, probably set off too hard and suffered a bit in the last k. Didn't realise I had a guy following me until the last corner but would have been nice to have shared the load. Still want to try and get to a proper one for a time but off some good mileage and legs feeling shoddy in the WU, I'm reasonably pleased.
C • Made the list 2

Running 20:19 [1] 4.0 km (5:05 / km) +34m 4:52 / km
shoes: Salming Distance D1

WD, mostly with Tim Hartley.
4 PM

Running 33:39 intensity: (12:30 @1) + (19:59 @2) + (1:10 @3) 7.21 km (4:40 / km) +51m 4:31 / km
ahr:136 max:149 shoes: Salming Trail T2

Nice enough jog on the fields other than a couple of blocked paths and flies.

« Earlier | Later »