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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Running12 7:35:52 57.01(8:00) 91.74(4:58) 1754950.3
  Forest Orienteering 2 1:55:13 11.61(9:56) 18.68(6:10) 35460 /69c86%298.4
  Sprint Orienteering 1 19:48 2.62(7:33) 4.22(4:42) 6023 /29c79%65.2
  Total12 9:50:53 71.23(8:18) 114.64(5:09) 216883 /98c84%1313.9
  [1-5]12 9:48:36

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MoTuWeThFrSaSu

Sunday Jan 19 #

11 AM

Forest Orienteering warm up/down 12:36 intensity: (2:00 @0) + (10:15 @1) + (7 @2) + (13 @3) + (1 @4) 2.33 km (5:24 / km) +15m 5:14 / km
ahr:124 max:165 shoes: Walsh PB Racer (2)

Forest Orienteering 1:04:39 intensity: (17 @0) + (12:33 @1) + (4:02 @2) + (37:42 @3) + (10:05 @4) 11.63 km (5:34 / km) +197m 5:07 / km
ahr:153 max:172 spiked:23/27c shoes: Walsh PB Racer (2)

SYO Ramsley Moor event. Pretty up for this. Not ran there before but looked pretty good. Tough going in the marshes and tussocks but felt good over the rough stuff for the first time in months. Quite on it with the nav as well, 2 slips in concenration losing contact going down slopes and another blip losing contact in to the circle and stannding on the control for a minute but otherwise good feedback from today.

Running warm up/down 12:35 intensity: (22 @1) + (23 @2) + (10:44 @3) + (1:06 @4) 2.22 km (5:39 / km) +18m 5:26 / km
ahr:161 max:173 shoes: Walsh PB Racer (2)

Saturday Jan 18 #

10 AM

Running 1:00:15 [1] 11.16 km (5:24 / km) +249m 4:51 / km
ahr:161 max:176 shoes: Nike Zoom Winflo 4

Riv with James and Pat
5 PM

Running 30:00 intensity: (13 @1) + (15:19 @2) + (7:47 @3) + (6:41 @4) 6.78 km (4:26 / km) +81m 4:11 / km
ahr:153 max:173 shoes: Nike Zoom Winflo 4

Friday Jan 17 #

5 PM

Running 52:03 intensity: (26 @1) + (23:47 @2) + (27:30 @3) + (20 @4) 10.08 km (5:10 / km) +273m 4:33 / km
ahr:147 max:174 shoes: Walsh PB Elite (2)

Thursday Jan 16 #

7 AM

Running 30:00 [2] 6.45 km (4:39 / km) +71m 4:25 / km
ahr:155 max:179 shoes: Hoka Challenger ATR 5

4 PM

Running warm up/down 17:59 [2] 3.79 km (4:45 / km) +32m 4:33 / km
ahr:153 max:174 shoes: Nike Zoom Winflo 4

Sprint Orienteering 19:48 intensity: (35 @2) + (12:48 @3) + (6:25 @4) 4.22 km (4:42 / km) +60m 4:23 / km
ahr:163 max:174 spiked:23/29c shoes: Nike Zoom Winflo 4

Sprintervals with Joe around the parks and uni. Bit distracted so missed some routes and didn't feel all that on it. Still some good stuff coming out.

Running warm up/down 11:21 [1] 2.18 km (5:12 / km) +58m 4:35 / km
ahr:166 max:173 shoes: Nike Zoom Winflo 4

Wednesday Jan 15 #

11 AM

Running warm up/down 19:23 [1] 4.14 km (4:41 / km) +42m 4:28 / km
ahr:151 max:168 shoes: Nike Zoom Winflo 4

Forest Orienteering 37:58 intensity: (1:45 @2) + (35:15 @3) + (58 @4) 4.72 km (8:03 / km) +142m 7:00 / km
ahr:156 max:179 spiked:37/42c shoes: Inov-8 Oroc 280 v2

Ran out to Beeley Wood for some training. Pretty thick vegetation as expected but orientering well in the main, map could do with an update though.

Running warm up/down 18:46 [2] 4.0 km (4:42 / km) +20m 4:35 / km
ahr:159 max:176 shoes: Nike Zoom Winflo 4

5 PM

Running 33:00 intensity: (16 @1) + (11:58 @2) + (20:40 @3) + (6 @4) 6.11 km (5:24 / km) +162m 4:46 / km
ahr:152 max:167 shoes: Hoka Challenger ATR 5

Bit with Alice and Tom then home.

Tuesday Jan 14 #

6 AM

Running 30:28 intensity: (54 @1) + (27:35 @2) + (1:59 @3) 6.03 km (5:03 / km) +73m 4:46 / km
ahr:140 max:161 shoes: Hoka Challenger ATR 5

5 PM

Running 30:39 [5] 7.58 km (4:03 / km) +337m 3:18 / km
ahr:177 max:190 shoes: inov-8 f-lite 195 v2

Ran Spirals as a hard hill session. Horrid night, really wet and windy, not the best time for traffic either. Annoyingly had to tie my shoe twice and went wrong on Heavygate road losing over a minute, then over shot Slinn street for maybe 10s more. Physically it was hard but happy to have pushed through and felt fairly consistently strong throughout. Good session, will have a crack in some nicer weather some time too to compare.

Running warm up/down 17:46 [1] 3.74 km (4:45 / km) +30m 4:34 / km
ahr:183 max:190 shoes: inov-8 f-lite 195 v2

Running warm up/down 17:29 intensity: (7:44 @2) + (7:18 @3) + (2:27 @4) 3.76 km (4:39 / km) +94m 4:08 / km
ahr:154 max:176 shoes: inov-8 f-lite 195 v2

Monday Jan 13 #

6 AM

Running 30:00 intensity: (14 @1) + (25:18 @2) + (4:18 @3) + (10 @4) 6.46 km (4:38 / km) +73m 4:24 / km
ahr:143 max:170 shoes: Hoka Challenger ATR 5

6 PM

Running 44:08 [1] 7.26 km (6:05 / km) +141m 5:32 / km
ahr:153 max:180 shoes: Nike Zoom Winflo 4

Work run. Hung back with some of the slower girls. Monday has become a recovery day anyway so no bother.

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