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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Mar 8, 2019:

activity # timemileskm+mload
  Cross Training7 8:44:371255.1
  Running4 1:49:09 13.64(8:00) 21.95(4:58) 166256.0
  Strength and conditioning7 1:36:0096.0
  Orienteering3 1:33:02 10.32(9:01) 16.61(5:36) 287280.9
  Drills/Plyometrics1 30:52 1.85(16:42) 2.97(10:23)60.2
  Total20 14:13:40 25.81 41.54 4531948.1

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SaSuMoTuWeThFr

Friday Mar 8, 2019 #

9 AM

Cross Training 1:30:00 intensity: (28:26 @1) + (48:22 @2) + (13:12 @3)
ahr:130 max:158

Morning ride on the trails.
10 PM

Strength and conditioning 13:00 [1]

Really exciting news today that once back from Australia I'll be moving to Keswick for 6 months to work! Stoked to be able to live in the Lakes for a while. Also found out that next year I'll be back in Sheffield studying for a masters which again will be awesome.
C • Good 2

Thursday Mar 7, 2019 #

9 AM

Cross Training 1:05:00 [4]
ahr:124 max:191

Spinning session: 10up, 30x1min hard (30s), 10down.
Also bloody split my Garmin screen, bummer.
12 PM

Strength and conditioning 20:00 [1]

5 PM

Cross Training 35:00 [1]

Bits n bobs.
6 PM

Orienteering 25:00 intensity: (1:40 @1) + (6:00 @2) + (16:01 @3) + (1:19 @4) 4.91 km (5:06 / km) +100m 4:37 / km
ahr:149 max:176 shoes: Nike Zoom Pegasus 35

Darebin O training. Just happy to run hard, not too focused on the orienteering so many poor misses but didn't really care, good to be back.

Wednesday Mar 6, 2019 #

10 AM

Cross Training 1:30:00 intensity: (1:14:19 @1) + (2:16 @2) + (13:25 @3)
ahr:110 max:139

90 AJ in the rain
4 PM

Running 35:00 intensity: (32 @1) + (15:24 @2) + (18:49 @3) + (15 @4) 7.56 km (4:38 / km) +49m 4:29 / km
ahr:148 max:168 shoes: Nike Zoom Pegasus 35

Pipebridge and a loop back, feeling really fit, couple of very minor niggles but generally good, dead happy but will keep it sensible.
11 PM

Strength and conditioning 15:00 [1]

Tuesday Mar 5, 2019 #

2 PM

Cross Training 1:00:00 [4]
ahr:124 max:162

Good tough AJ session. 10 up, pyramid: 1,2,3,4,5,5,4,3,2,1 (30s after 1/2, min for the rest), 12 down. Feeling fit and strong, good times.
5 PM

Running 23:44 intensity: (55 @1) + (8:58 @2) + (12:41 @3) + (1:10 @4) 5.13 km (4:37 / km) +53m 4:24 / km
ahr:149 max:172 shoes: Nike Zoom Pegasus 35

Jog over to the track

Drills/Plyometrics 30:52 intensity: (13:26 @1) + (5:35 @2) + (11:51 @3) 2.97 km (10:23 / km)
ahr:108 max:146 shoes: Nike Zoom Pegasus 35

Drill session whilst the others did intervals then a short warm down. Heels a bit sensitive but generally good.
10 PM

Strength and conditioning 12:00 [1]

Monday Mar 4, 2019 #

8 AM

Cross Training 1:49:37 intensity: (30:15 @1) + (57:19 @2) + (21:52 @3) + (11 @4)
ahr:123 max:178

Out to La Trobe to check out courses for this weekend, then got some shoes, then back.
7 PM

Running 26:14 intensity: (8 @1) + (23:27 @2) + (2:38 @3) + (1 @4) 5.11 km (5:08 / km) +60m 4:51 / km
ahr:142 max:166 shoes: Nike Zoom Pegasus 35

Easy up to watch Warren play hockey.
10 PM

Strength and conditioning 12:00 [1]

Sunday Mar 3, 2019 #

8 AM

Orienteering 53:46 intensity: (58 @1) + (2:00 @2) + (23:32 @3) + (25:22 @4) + (1:54 @5) 8.3 km (6:29 / km) +157m 5:55 / km
ahr:163 max:193

Fryerstwon O. Cool area and tricky in the low-vis, generally good but a little lazy on contact.
10 PM

Strength and conditioning 12:00 [1]

No time for a second x-training session today after selling the car this afternoon. Maybe not the worst thing, looking to build on the running next week, but would have been nice to be able to spin out.

Saturday Mar 2, 2019 #

8 AM

Running warm up/down 12:20 intensity: (1:21 @1) + (9:15 @2) + (1:44 @3) 2.15 km (5:45 / km)
ahr:128 max:144 shoes: Nike Air Zoom Pegasus 34

Orienteering 14:16 intensity: (1:41 @1) + (12:03 @2) + (32 @3) 3.4 km (4:12 / km) +30m 4:01 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 34

Sprint training on Melbourne uni, good to work harder again and orienteering well.

Running warm up/down 11:51 intensity: (31 @1) + (8:55 @2) + (2:25 @3) 2.0 km (5:56 / km) +4m 5:52 / km
ahr:142 max:165 shoes: Nike Air Zoom Pegasus 34

5 PM

Cross Training 1:15:00 [3]
ahr:121 max:182

Steady 75, keeping it over 40kph, sweatfest.
10 PM

Strength and conditioning 12:00 [1]

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