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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Dec 23, 2018:

activity # timemileskm+mload
  Orienteering8 6:01:13 31.6(11:26) 50.86(7:06) 1422858.9
  Running6 3:46:42 30.51(7:26) 49.1(4:37) 491514.5
  Total11 9:47:55 62.11(9:28) 99.96(5:53) 19141373.4

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

8 AM

Running 42:22 intensity: (3:38 @1) + (35:12 @2) + (3:32 @3) 9.23 km (4:35 / km) +95m 4:22 / km
ahr:134 max:154 shoes: New Balance Vazee Rush v2

Out and about doing some Christmas shopping bits. Feel a bit unsettled with training atm, natural with the holidays but even still. Need to find a new pair of nikes as well.

Saturday Dec 22, 2018 #

7 AM

Running warm up/down 24:17 intensity: (6:02 @1) + (12:23 @2) + (5:52 @3) 4.4 km (5:31 / km) +61m 5:10 / km
ahr:120 max:150 shoes: New Balance Vazee Rush v2

Running 16:46 intensity: (4 @1) + (8 @2) + (2:11 @3) + (6:15 @4) + (8:08 @5) 5.05 km (3:19 / km) +59m 3:08 / km
ahr:178 max:187 shoes: Nike Air Zoom Streak 5

Headed over to Studley Parkrun with Mary before Christmas shopping. Got the course right this time. Nice little run out, pretty greasy and not a massive amount of zip but enjoyed it.

Running warm up/down 21:10 intensity: (6:50 @1) + (13:04 @2) + (1:16 @3) 4.05 km (5:14 / km) +76m 4:47 / km
ahr:128 max:147 shoes: New Balance Vazee Rush v2

Ft. a coffee stop.

Friday Dec 21, 2018 #

Note
(rest day)

First one in ages and it's been coming.

Thursday Dec 20, 2018 #

9 AM

Running warm up/down 22:20 [2] 5.12 km (4:22 / km) +26m 4:15 / km
shoes: New Balance Vazee Rush v2

Running 25:05 [4] 6.45 km (3:53 / km) +1m 3:53 / km
shoes: New Balance Vazee Rush v2

Solo track session pre breakfast. HRM broken. Bit tough after a few days of terrain and not been sleeping so well. 2x [2km(1min), 1km(2mins)]. Felt tough on the 1k's but kept everything relatively easy to just turn the legs out. Nice to get it done. Both heels hurting a bit.

Running warm up/down 19:19 [1] 4.29 km (4:30 / km) +37m 4:19 / km
shoes: New Balance Vazee Rush v2

5 PM

Running warm up/down 7:35 intensity: (2:49 @1) + (4:33 @2) + (13 @3) 1.42 km (5:21 / km) +25m 4:56 / km
ahr:127 max:139 shoes: New Balance Vazee Rush v2

Orienteering 11:25 intensity: (56 @1) + (1:26 @2) + (2:21 @3) + (6:42 @4) 2.66 km (4:18 / km) +12m 4:12 / km
ahr:161 max:177 shoes: New Balance Vazee Rush v2

MFR Christmas handicap. Good fun.

Running warm up/down 18:40 intensity: (50 @1) + (15:58 @2) + (1:52 @3) 3.84 km (4:51 / km) +36m 4:38 / km
ahr:139 max:158 shoes: New Balance Vazee Rush v2

Jog back

Wednesday Dec 19, 2018 #

8 AM

Orienteering 30:46 intensity: (6:47 @1) + (16:14 @2) + (7:45 @3) 4.96 km (6:12 / km) +115m 5:34 / km
ahr:136 max:162 shoes: Inov-8 x-talon 225 (red)

Hanging

Orienteering 1:20:13 intensity: (41:21 @1) + (10:25 @2) + (28:27 @3) 6.18 km (12:58 / km) +111m 11:54 / km
ahr:107 max:144 shoes: Inov-8 x-talon 225 (red)

Shadowing James
12 PM

Orienteering 18:52 intensity: (5:51 @1) + (10:42 @2) + (2:19 @3) 3.0 km (6:17 / km) +71m 5:37 / km
ahr:129 max:155 shoes: Inov-8 x-talon 225 (red)

Collecting

Tuesday Dec 18, 2018 #

9 AM

Orienteering 17:57 intensity: (4:18 @1) + (5:25 @2) + (8:14 @3) 2.74 km (6:33 / km) +28m 6:14 / km
ahr:108 max:149 shoes: Inov-8 x-talon 225 (red)

Hanging

Orienteering 53:54 intensity: (9 @1) + (4:35 @2) + (36:35 @3) + (12:35 @4) 9.27 km (5:49 / km) +176m 5:18 / km
ahr:159 max:174 shoes: Inov-8 x-talon 225 (red)

Steady around Joe's long course. Chinamans Flat. Generally good in the gold mining and no major problems but some crap exits and quite off in most circles.

Orienteering 15:46 intensity: (20 @1) + (13:12 @2) + (2:14 @3) 2.45 km (6:25 / km) +30m 6:03 / km
ahr:141 max:157 shoes: Inov-8 x-talon 225 (red)

Back out for some focused compass exercises. Some of the most confident O I've done in a long time.
3 PM

Orienteering 12:58 intensity: (34 @1) + (7:11 @2) + (5:13 @3) 2.36 km (5:30 / km) +59m 4:53 / km
ahr:145 max:160 shoes: New Balance Vazee Rush v2

Jog around the sprint at Fed. Uni. Nice enough, no mistakes at this speed but made sure to be disciplined.
8 PM

Running warm up/down 6:46 intensity: (2:05 @1) + (3:54 @2) + (47 @3) 1.16 km (5:49 / km) +11m 5:33 / km
ahr:127 max:153 shoes: Inov-8 x-talon 225 (red)

Orienteering 30:26 intensity: (11:31 @2) + (16:38 @3) + (2:17 @4) 5.0 km (6:05 / km) +83m 5:37 / km
ahr:153 max:174 shoes: Inov-8 x-talon 225 (red)

Camp Jukola. Borrowed one of the kids headtorch which was like a candle so actually really couldn't see for the majority. Reasonably good run despite this though.

Monday Dec 17, 2018 #

10 AM

Orienteering 43:34 [1] 4.66 km (9:21 / km) +291m 7:07 / km
ahr:74 max:75 shoes: Inov-8 Oroc 280 v2

Shadowing and coaching.
1 PM

Running warm up/down 5:21 intensity: (2:10 @1) + (2:27 @2) + (44 @3) 1.02 km (5:15 / km) +19m 4:48 / km
ahr:127 max:147 shoes: Inov-8 Oroc 280 v2

Orienteering 22:38 intensity: (27 @1) + (49 @2) + (3:09 @3) + (13:47 @4) + (4:26 @5) 4.07 km (5:34 / km) +225m 4:22 / km
ahr:172 max:185 shoes: Inov-8 Oroc 280 v2

Mass start 1st leg simulation. Settled nicely to begin with and felt composed throughout.

Running warm up/down 5:16 intensity: (14 @1) + (3:42 @2) + (1:20 @3) 1.01 km (5:11 / km) +13m 4:52 / km
ahr:143 max:158 shoes: Inov-8 Oroc 280 v2

Running warm up/down 5:53 intensity: (24 @1) + (5:25 @2) + (4 @3) 1.05 km (5:37 / km) +20m 5:08 / km
ahr:135 max:146 shoes: Inov-8 Oroc 280 v2

Orienteering 22:44 intensity: (8 @1) + (12 @2) + (4:09 @3) + (14:55 @4) + (3:20 @5) 3.49 km (6:30 / km) +222m 4:56 / km
ahr:173 max:183 shoes: Inov-8 Oroc 280 v2

3rd leg chasing start sim. Went alright but felt like I questioned myself more. Scrappy and distracted through the last section.

Running warm up/down 5:52 intensity: (24 @1) + (4:29 @2) + (59 @3) 1.0 km (5:50 / km) +13m 5:30 / km
ahr:137 max:153 shoes: Inov-8 Oroc 280 v2

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