Training Log Archive: NathanIn the 7 days ending Sep 19, 2019:
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Thursday Sep 19, 2019 #
Running 30:01 6.32 km (4:45 / km) +58m 4:32 / km
ahr:140 max:155 shoes: Hoka Clifton 5
Running 34:59 6.15 km (5:41 / km) +176m 4:59 / km
ahr:124 max:158 shoes: Hoka Clifton 5
Wednesday Sep 18, 2019 #
Running 35:54 7.22 km (4:58 / km) +59m 4:47 / km
ahr:142 max:161 shoes: Salming Trail T2
Sprint Orienteering 56:15 10.14 km (5:33 / km) +323m 4:47 / km
ahr:164 max:183 18c shoes: Walsh PB Elite (2)
Tuesday Sep 17, 2019 #
Running warm up/down 15:55 3.39 km (4:42 / km) +26m 4:31 / km
ahr:138 max:147 shoes: Nike Zoom Winflo 4
Running hills 35:39 [4] 8.58 km (4:09 / km) +200m 3:43 / km
ahr:140 max:167 shoes: Nike Zoom Winflo 4
Running warm up/down 15:10 3.17 km (4:47 / km) +28m 4:35 / km
ahr:135 max:144 shoes: Nike Zoom Winflo 4
Running 30:00 6.07 km (4:57 / km) +49m 4:45 / km
ahr:132 max:145 shoes: Salming Trail T2
Monday Sep 16, 2019 #
Running 1:03:28 12.94 km (4:54 / km) +87m 4:45 / km
ahr:137 max:149 shoes: Salming Trail T2
Running 30:47 6.66 km (4:37 / km) +37m 4:30 / km
ahr:138 max:167 shoes: Hoka Clifton 5
Sunday Sep 15, 2019 #
Forest Orienteering 32:48 [4] 6.13 km (5:21 / km) +270m 4:23 / km
ahr:150 max:173 31c shoes: NVii Forest 1
Pleased with this today. Started steadily and made sure to prioritise the navigation. Flowed well through the mining area and kept good contact, maybe could have simplified a couple by hitting the path but was moving confidently. Did lose a bit of time cutting in a little too early on 9. Out on the more open stuff I maybe could have been more aggressive, similar to yesterday but again I wanted to stay in control. Did get thrown by the damn around 20, much bigger than implied in the prestart, felt hesitant and a bit unsure but stopped any major time loss by being cautious. Still looking at splits it was 40s though! Tried to push on from around 22 and was moving well and navigating cleanly. Again, maybe just not the top end speed of the guys ahead on the quick open land but happy to be in the hunt again today. Really enjoyed this weekend and enjoying orienteering in general at the minute, looking forward to next season already now.
Running warm up/down 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: NVii Forest 1
Saturday Sep 14, 2019 #
Running warm up/down 1:00:00 [1] 12.0 km (5:00 / km) +50m 4:54 / km
shoes: Nike Zoom Winflo 4
Sprint Orienteering 13:44 [4] 3.72 km (3:42 / km) +21m 3:35 / km
ahr:149 max:175 25c shoes: NVii Crazy Lite XXC
Started a bit flustered and messed up number 1 going to the wrong shelter. Settled over the next couple of controls and moved round ok, missed a couple of routes though. Fine until the accomodation blocks near the end when things seemed to come up quite quickly and I wasn't disciplined enough. Maybe focusing too much on not flogging myself and was distracted from the actual orienteering. Nothing major but should have been more controlled, job done though.
Sprint Orienteering 13:34 [5] 3.63 km (3:44 / km) +4m 3:43 / km
ahr:151 max:171 20c shoes: NVii Crazy Lite XXC
Much better this afternoon, had prepared well so spotted traps early which was good. Felt in control for the most part, maybe could have been a little more cautious on some routes but didn't hesitate once I picked one which was good. Just didn't quite have the top end flat speed of the other guys but that's not unexpected coming off the fells. Could have been a little more aggressive physically but I was happy with a controlled race today. Really pleased to have been challenging and only 17s from a medal today. Very encouraging signs.
Friday Sep 13, 2019 #
Running 43:25 8.77 km (4:57 / km) +69m 4:46 / km
ahr:131 max:162 shoes: Hoka Clifton 5