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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running7 4:28:35 33.71(7:58) 54.26(4:57) 919544.7
  Cross Training1 2:58:38352.9
  Strength and conditioning2 1:30:00140.0
  Forest Orienteering 1 1:10:02 5.2(13:28) 8.37(8:22) 28316 /23c69%248.5
  Total9 10:07:15 38.91 62.63 120316 /23c69%1286.1

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MoTuWeThFrSaSu

Sunday Nov 10 #

7 AM

Cross Training 2:58:38 intensity: (47:28 @1) + (1:29:36 @2) + (40:04 @3) + (1:30 @4)
ahr:135 max:171 (injured)

Yesterday clearly showed that I'm not recovered. Hip/groin and knee niggles don't appear to be have shifted at all and felt physically tired in terrain. No point trying to run like that. X-train/recovering until they subside then get back to it. Generally seem to get a couple of weeks with a niggle at the start of winter over the last few years for various reasons. Focus for the first part of winter is just volume anyway so no reason this can't be done on through x-training, arguably could be better aerobically/strength wise. Will keep the same structure I had planned for running, just convert it for xt so benefit should be pretty much the same.
Nice loop out in the Peaks, felt a bit tired on the climbs and knee grumbling but got going after 1:15 or so. Lovely weather for it.
65.17km +1052m

Saturday Nov 9 #

11 AM

Forest Orienteering 1:10:02 intensity: (4 @1) + (39 @2) + (30:09 @3) + (39:10 @4) 8.37 km (8:22 / km) +283m 7:09 / km
ahr:166 max:179 spiked:16/23c shoes: Walsh PB Elite (3)

Twin Peaks Day 1, Goyt Valley.
Abysmall run. Going steadily until 8 where I made a howler just not sticking to my plan. Another absolutely massive mistake on 21 meant I was firmly in the bin. Caught by Joe at 20 but dropped fairly instantly. Felt physically cooked on anything physical and no cofidence or strength in the terrain. Some of my worst orienteering in years. Groin, knee and shin hurting on my left side. Just an all round bad day, feeling quite down generally.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Walsh PB Elite (2)

Friday Nov 8 #

9 AM

Running 40:00 [2] 8.27 km (4:50 / km) +83m 4:36 / km
ahr:156 max:176 shoes: Hoka Clifton 5

Trot down Loxley. Felt better bodily but still a couple of niggles kicking around.
4 PM

Running 21:19 intensity: (26 @1) + (14:31 @2) + (6:22 @3) 5.5 km (3:53 / km) +38m 3:45 / km
ahr:146 max:157 shoes: Nike Zoom Winflo 4

Bit of a frustrating day so nipped out for three laps of the park at a bit of a steadier lick to get the legs back turning. Knee still a litle niggly but felt good.

Thursday Nov 7 #

8 AM

Running 57:26 [2] 11.18 km (5:08 / km) +212m 4:41 / km
ahr:159 max:182 shoes: Walsh PB Elite (2)

Easy round Rivelin before a busy day. Was going to double but will be back on normal training next week so don't want to force it before then.

Wednesday Nov 6 #

9 AM

Running 49:51 [1] 9.38 km (5:19 / km) +238m 4:43 / km
ahr:165 max:181 shoes: Walsh PB Elite (2)

Easy loop up and around Loxley. Felt a bit better, hip/groin still tugging a bit though. Just easing back in to running.
6 PM

Strength and conditioning 50:00 [2]

75 in the Matrix.

Tuesday Nov 5 #

2 PM

Running 55:25 intensity: (31 @1) + (23:22 @2) + (12:09 @3) + (19:00 @4) + (23 @5) 10.92 km (5:05 / km) +212m 4:38 / km
ahr:156 max:189 shoes: Hoka Clifton 5

Easy around Rivelin to clear my head from assignment's. Didn't feel all that great, breathing tight on any climb and a couple of niggles.

Monday Nov 4 #

5 PM

Running warm up/down 15:29 intensity: (17 @1) + (10:16 @2) + (4:54 @3) + (2 @4) 3.01 km (5:09 / km) +98m 4:26 / km
ahr:144 max:166 shoes: Nike Zoom Winflo 4

Running warm up/down 14:05 intensity: (8 @1) + (6:12 @2) + (4:21 @3) + (3:24 @4) 3.0 km (4:41 / km) +38m 4:25 / km
ahr:154 max:175 shoes: Nike Zoom Winflo 4

Strength and conditioning 40:00 [1]
shoes: Nike Zoom Winflo 4

ShUOC circuits with jog to and from just to tick over. Legs felt pretty good, shin just aching a bit, breating a bit heavy in the cold air.

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