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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Sep 9, 2018:

activity # timemileskm+mload
  Running10 6:24:37 56.06(6:52) 90.21(4:16) 504939.5
  Orienteering3 3:31:02 26.5(7:58) 42.64(4:57) 33588 /105c83%657.4
  Total10 9:55:39 82.55(7:13) 132.85(4:29) 83988 /105c83%1596.8

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MoTuWeThFrSaSu

Sunday Sep 9, 2018 #

Event: OY11 - Bush Ultralong - Stanthorpe - NOL 12
 
8 AM

Running warm up/down 8:46 intensity: (2:01 @1) + (5:21 @2) + (1:24 @3) 2.01 km (4:22 / km) +10m 4:16 / km
ahr:142 max:159 shoes: Inov-8 x-talon 225 (red)

Orienteering 2:11:41 intensity: (18 @1) + (9:40 @2) + (1:25:07 @3) + (36:36 @4) 26.69 km (4:56 / km) +253m 4:43 / km
ahr:162 max:175 spiked:49/59c shoes: Inov-8 x-talon 225 (red)

Aus ultra long champs. Solo from a minute or two in for the win. Steady pace throughout, never really felt I I was working very hard, just ticking along. Better technically than yesterday but got lazy on the second loop leading to some avoidable mistake, notably a big one on 33~. Need to religious on my compass, something to work on in the coming months. Nice to start racing off with 2 wins but need to be better technically. Good to see my fitness is there, never faded which was nice.

Running warm up/down 10:21 intensity: (4:31 @1) + (5:36 @2) + (14 @3) 2.02 km (5:07 / km) +11m 4:59 / km
ahr:135 max:148 shoes: Inov-8 x-talon 225 (red)

Saturday Sep 8, 2018 #

Event: OY10 - Wilmot's Waterholes, Applethorpe - Qld Middle Champs - NOL 11
 
2 PM

Running warm up/down 17:02 intensity: (57 @1) + (11:31 @2) + (4:34 @3) 3.75 km (4:33 / km) +35m 4:20 / km
ahr:147 max:163 shoes: Inov-8 x-talon 225 (red)

Orienteering 32:53 intensity: (17 @1) + (1:11 @2) + (7:50 @3) + (23:12 @4) + (23 @5) 6.14 km (5:21 / km) +64m 5:05 / km
ahr:167 max:183 spiked:12/18c shoes: Inov-8 x-talon 225 (red)

Queensland Middle champs (NOL) - 1st.
First experience of racing out here. Pretty small field so not a massive amount of pressure. Thought I'd settled well but overshooting over meant a little bit of panic so ran too hard in places. Generally pretty clean but scrappy, a number of slightly poor exits and overshoots/poor compass from AP's cost time, should have been sub 30. Fell and cut/bruised my leg a bit which I can put 1 mistake down. Did recognise mistakes quickly though and adjusted well yo the unfamiliar terrain. Settled well from 9 onwards, much more careful compass and holding better lines which produced much better results and felt strong physically. Nice to win but looking for a bit of a better technical performance tomorrow.

Running warm up/down 9:20 intensity: (46 @1) + (8:04 @2) + (30 @3) 2.02 km (4:38 / km) +11m 4:31 / km
ahr:145 max:156 shoes: Inov-8 x-talon 225 (red)

Friday Sep 7, 2018 #

7 AM

Running 30:00 intensity: (1:40 @1) + (24:12 @2) + (3:50 @3) + (18 @4) 6.81 km (4:24 / km) +26m 4:19 / km
ahr:146 max:168 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast. HR still a smidge high. Easy day with flying to Queensland tonight.

Thursday Sep 6, 2018 #

7 AM

Running 29:59 intensity: (3:09 @1) + (25:12 @2) + (1:38 @3) 6.66 km (4:30 / km) +27m 4:25 / km
ahr:142 max:161 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast on the main trail. Some angry black birds around but otherwise pretty chilled.
C • Angry Black Birds 22
3 PM

Orienteering 17:38 intensity: (8:38 @1) + (7:37 @2) + (1:23 @3) 3.69 km (4:46 / km) +2m 4:46 / km
ahr:130 max:150 spiked:18/18c shoes: Nike Air Zoom Pegasus 32

Hanging

Running warm up/down 6:18 intensity: (6:02 @1) + (16 @3) 1.07 km (5:53 / km) +4m 5:46 / km
ahr:119 max:130 shoes: Nike Air Zoom Pegasus 32

Orienteering 20:52 intensity: (6:24 @1) + (2:09 @2) + (5:07 @3) + (7:12 @4) 3.97 km (5:15 / km) +13m 5:10 / km
ahr:150 max:177 shoes: Nike Air Zoom Pegasus 32

Sprintervals at La Trobe for my first planned session. Decent enough group out and everyone seemed to enjoy it which was good. Various techniques, little rusty but no problems, probably helped having planned them.

Orienteering 7:58 intensity: (11 @1) + (11 @2) + (1:02 @3) + (4:14 @4) + (2:20 @5) 2.14 km (3:43 / km) +3m 3:41 / km
ahr:172 max:186 spiked:9/10c shoes: Nike Air Zoom Pegasus 32

Short sprint course after that Aston planned. Much better and flowing well, alternating routes after mass starting to begin with then more head to head later. Legs a little tired towards the end.

Running warm up/down 7:28 intensity: (5:20 @1) + (1:28 @2) + (40 @3) 1.27 km (5:52 / km)
ahr:131 max:142 shoes: Nike Air Zoom Pegasus 32

Wednesday Sep 5, 2018 #

2 PM

Running 1:27:23 intensity: (4:33 @1) + (40:27 @2) + (40:14 @3) + (2:09 @4) 20.13 km (4:20 / km) +149m 4:11 / km
ahr:150 max:170 shoes: Nike Air Zoom Pegasus 32

Cruisey long run on the Yarra. Switched off and turned my watch to clock so was just rolling around. Maybe a little more effort than needed but was feeling good, long sleeve top was a mistake! Should probably force myself to keep these easier. Saw some big bats, that was cool. Ease down a bit now before the weekend's races.

Tuesday Sep 4, 2018 #

7 AM

Running 30:00 intensity: (1:55 @1) + (22:48 @2) + (5:17 @3) 6.95 km (4:19 / km) +27m 4:14 / km
ahr:149 max:164 shoes: Nike Air Zoom Pegasus 32

Easy PB on the Yarra. Bloody freezing, bit of frost around. HR a wee bit high.
5 PM

Running warm up/down 13:13 intensity: (1:11 @1) + (11:35 @2) + (27 @3) 3.05 km (4:20 / km) +4m 4:18 / km
ahr:141 max:156 shoes: Nike Air Zoom Pegasus 32

Running 32:00 intensity: (29 @1) + (1:25 @2) + (5:37 @3) + (21:41 @4) + (2:48 @5) 8.63 km (3:43 / km) +35m 3:38 / km
ahr:171 max:183 shoes: Nike Air Zoom Pegasus 32

Had planned on running with the uni club tonight but the bus never showed up so did a solo session on the Yarra main track instead. 10min tempo then a Mona fartlek. Lovely trail for it and felt strong throughout, looking forward to topping up a bit of top end speed in the coming months.

Running warm up/down 13:25 intensity: (10 @1) + (40 @2) + (11:53 @3) + (42 @4) 3.04 km (4:25 / km) +15m 4:19 / km
ahr:159 max:168 shoes: Nike Air Zoom Pegasus 32

Hadn't let myself quite recover!

Monday Sep 3, 2018 #

7 AM

Running 30:01 intensity: (2:03 @1) + (25:48 @2) + (2:10 @3) 6.8 km (4:25 / km) +26m 4:20 / km
ahr:147 max:162 shoes: Nike Air Zoom Pegasus 32

Easy out and back on the Yarra pre breakfast. Didn't trust myself to do a loop without getting lost! Shorts and t-shirt may have been optimistic...
3 PM

Running 59:21 intensity: (2:23 @1) + (10:01 @2) + (23:19 @3) + (23:38 @4) 16.0 km (3:43 / km) +125m 3:34 / km
ahr:160 max:175 shoes: Nike Air Zoom Pegasus 32

Steady 10 miles on the roads linking some of the suburbs. Nice afternoon but a few too many interchange stops really, will need to explore further. Feeling good though.

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