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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running9 8:13:48 59.82(8:15) 96.28(5:08) 31061225.6
  Sprint Orienteering 1 30:06 4.27(7:03) 6.87(4:23) 1228c83.2
  Total9 8:43:54 64.09(8:10) 103.15(5:05) 311828c1308.8

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Sunday Aug 11 #

7 AM

Running 43:02 [2] 8.27 km (5:12 / km) +298m 4:25 / km
ahr:168 max:197 shoes: Brooks Levitate 2

Laboured Latrigg, feeling very worn.
5 PM

Running 38:29 [2] 8.07 km (4:46 / km) +150m 4:22 / km
ahr:171 max:191 shoes: Hoka Clifton 5

Great Woods, felt miles better.

Saturday Aug 10 #

8 AM

Running warm up/down 17:10 intensity: (46 @1) + (14:02 @2) + (2:22 @3) 3.37 km (5:06 / km) +12m 5:01 / km
ahr:141 max:154 shoes: Hoka Clifton 5

Running 16:23 [4] 5.11 km (3:12 / km) +10m 3:10 / km
ahr:155 max:183 shoes: inov-8 f-lite 195 v2

Penrith Parkrun. Horrible weather, sheeting rain. Solo off the front, started pretty hard then settled in to a good hard tempo effort before spintervals. Course was a bit grassy and very wet with quite a few sharp turns, it's also a bit long but fun to do another one.

Sprint Orienteering 30:06 intensity: (6 @1) + (7:46 @2) + (21:22 @3) + (52 @4) 6.87 km (4:23 / km) +12m 4:21 / km
ahr:154 max:179 28c shoes: inov-8 f-lite 195 v2

Sprintervals in Penrith. 5/6 sprintervals of between 1-1.5~km. Actually an awesome area, would be so good to smash around on a quiet sunday morning. This was good training though, very busy, slippery and wet so coupled with being tired from the parkrun, it made for a good session of trying to stay on it in when conditions aren't ideal. For the most part orienteering went smoothly. Annoyingly the map was 1:5000 and quite old and the school was locked up, but this was still a good session, would highly reccomend for old-town/tourist heavy areas training.

Running warm up/down 17:20 intensity: (41 @1) + (14:38 @2) + (1:48 @3) + (13 @4) 3.5 km (4:57 / km) +24m 4:47 / km
ahr:142 max:168 shoes: Hoka Clifton 5

Friday Aug 9 #

2 PM

Running 58:28 intensity: (26 @1) + (29:30 @2) + (26:26 @3) + (2:06 @4) 12.07 km (4:51 / km) +336m 4:15 / km
ahr:148 max:174 shoes: Brooks Levitate 2

Latrigg

Thursday Aug 8 #

6 PM

Running 1:34:32 intensity: (1:26 @1) + (24:03 @2) + (34:54 @3) + (34:09 @4) 15.76 km (6:00 / km) +830m 4:45 / km
ahr:157 max:179 shoes: Walsh PB Elite

Up and down Skiddaw with Rhys and Max, nice evening and good company.

Wednesday Aug 7 #

7 PM

Running 21:38 [4] 3.87 km (5:36 / km) +357m 3:50 / km
ahr:120 max:131 shoes: Walsh PB Racer

Steel Fell Race - 2nd.

Awesome evening race. Started ok, but felt a little worn. Just tried to run my own race and it worked out ok. Settled on the climb and tried to hold some in reserve but maybe should have put more of a dig in as Rhys absolutely put everyone to the sword. Bit of a drag on the top but closed Martin to summit in 3rd and quickly overtook him on the descent. Then had a reasonable gap so didn't flog myself down but maybe should have gone better on the drop, held myself back far too much and the gap to Rhys stayed about the same. Cool to get the Dark Peak 1-2-3 with him and Max. Enjoyed it but more work needed on the the short sharp stuff.

Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +150m 5:13 / km
shoes: Walsh PB Racer

Tuesday Aug 6 #

7 AM

Running 51:16 intensity: (3:31 @1) + (31:50 @2) + (14:58 @3) + (57 @4) 9.0 km (5:42 / km) +321m 4:50 / km
ahr:143 max:173 shoes: Nike Zoom Pegasus 35

Easy Walla loop before work in the rain. Descent to the lake was super sketchy so just took it easy.
7 PM

Running 30:00 intensity: (23:44 @2) + (5:47 @3) + (29 @4) 6.82 km (4:24 / km) +112m 4:04 / km
ahr:140 max:171 shoes: Brooks Levitate 2

Dashed out after work for an easy 30 in the pouring rain. Pegs are a bit knackered so tried out this pair of Brooks I found on a charity shop for £8 that hadn't been worn, seemed to work ok.

Monday Aug 5 #

4 PM

Running 1:15:30 intensity: (19 @1) + (43:54 @2) + (25:33 @3) + (5:44 @4) 15.46 km (4:53 / km) +506m 4:12 / km
ahr:148 max:175 shoes: Nike Zoom Pegasus 35

Easy loop round Glenderaterra, nice out, still a bit tired.

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