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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jan 25, 2020:

activity # timemileskm+mload
  Running9 5:05:34 36.74(8:19) 59.13(5:10) 842556.1
  Sprint Orienteering 3 2:13:34 20.1(6:39) 32.34(4:08) 496105 /115c91%438.3
  Forest Orienteering 1 1:17:15 8.68(8:54) 13.96(5:32) 21223 /27c85%185.3
  Total9 8:36:23 65.51(7:53) 105.43(4:54) 1550128 /142c90%1179.7
  [1-5]9 8:30:11

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SuMoTuWeThFrSa

Saturday Jan 25, 2020 #

12 PM

Running warm up/down 12:19 intensity: (21 @0) + (8:08 @1) + (3:50 @2) 2.5 km (4:56 / km) +10m 4:50 / km
ahr:132 max:146 shoes: Salomon Sonic RA Pro 2

Sprint Orienteering 52:17 [4] 13.54 km (3:52 / km) +98m 3:44 / km
ahr:134 max:154 spiked:41/44c shoes: Salomon Sonic RA Pro 2

EUOC Big Weekend city race. Took a while to work out where the start was but then settled ok. Bit of a mess at 4/5/6 with controls being moved and voided, but got on with it ok after that. Generally a pretty good run, kept the running controlled because I wasn't sure how my legs would react to flat faster stuff after only a month back running properly. Was a little confused as to what green was crossable at the end but navigation was good, just a couple of small misses and one or two sub-par routes. Enjoyed it.
Result time was 49:42 with voided controls removed.
Also submitted my last assignment this morning so feeling significantly less stressed.
C • Moved/voided 7

Running warm up/down 23:06 intensity: (14 @0) + (11:19 @1) + (1:05 @2) + (4:16 @3) + (6:12 @4) 4.0 km (5:46 / km) +20m 5:38 / km
ahr:148 max:173 shoes: Salomon Sonic RA Pro 2

Friday Jan 24, 2020 #

7 PM

Running warm up/down 16:28 intensity: (45 @0) + (9:26 @1) + (6:17 @2) 3.05 km (5:24 / km) +24m 5:12 / km
ahr:134 max:151 shoes: Walsh PB Racer

Sprint Orienteering 31:55 intensity: (14:18 @2) + (17:21 @3) + (16 @4) 7.77 km (4:07 / km) +161m 3:43 / km
ahr:153 max:167 spiked:28/33c shoes: Walsh PB Racer

EUOC Big Weekend night race. Felt a bit flat after a heavy uni week. Orienteering was a little scrappy, not enough discipline out of controls and missed some routes by just being a little distracted. Fun start to the weekend, hopefully a little more on it tomorrow.

Running 16:23 intensity: (25 @0) + (1 @1) + (5:50 @2) + (9:48 @3) + (16 @4) + (3 @5) 3.0 km (5:27 / km) +20m 5:17 / km
ahr:154 max:175 shoes: Walsh PB Racer

Thursday Jan 23, 2020 #

Note
(rest day)

Wednesday Jan 22, 2020 #

6 AM

Running 30:00 intensity: (12:19 @1) + (17:29 @2) + (12 @3) 6.55 km (4:35 / km) +60m 4:23 / km
ahr:140 max:162 shoes: Hoka Clifton 6

6 PM

Running warm up/down 10:12 intensity: (26 @0) + (4:02 @1) + (5:31 @2) + (13 @3) 2.1 km (4:52 / km) +36m 4:29 / km
ahr:137 max:157 shoes: Salomon Sonic RA Pro 2

Sprint Orienteering 49:22 intensity: (29 @0) + (14 @1) + (10:49 @2) + (27:14 @3) + (9:07 @4) + (1:29 @5) 11.04 km (4:28 / km) +237m 4:02 / km
ahr:159 max:184 spiked:36/38c shoes: Salomon Sonic RA Pro 2

SYO Urban Night Score. Steady pace throughout but felt tired and a little ill. Maprun didn't work but got all but 2. Need to ease up before the weekend now.

Running warm up/down 2:55 intensity: (10 @1) + (18 @2) + (1:15 @3) + (1:12 @4) 0.62 km (4:42 / km)
ahr:161 max:168 shoes: Salomon Sonic RA Pro 2

Tuesday Jan 21, 2020 #

6 AM

Running 30:01 intensity: (10 @0) + (9:30 @1) + (20:21 @2) 6.47 km (4:38 / km) +57m 4:26 / km
ahr:140 max:150 shoes: Hoka Challenger ATR 5

Pre-exam.
3 PM

Running 1:11:52 [2] 13.95 km (5:09 / km) +401m 4:30 / km
ahr:164 max:191 shoes: Hoka Challenger ATR 5

Switching my week up a bit. Sunny cruise in Riv with some extra climbs, nice.

Monday Jan 20, 2020 #

6 AM

Running 30:00 intensity: (39 @0) + (15:29 @1) + (13:51 @2) + (1 @3) 6.02 km (4:59 / km) +57m 4:45 / km
ahr:136 max:155 shoes: Hoka Challenger ATR 5

6 PM

Running 49:43 intensity: (26 @0) + (22:43 @1) + (25:41 @2) + (35 @3) + (18 @4) 8.64 km (5:45 / km) +140m 5:19 / km
ahr:138 max:169 shoes: Hoka Clifton 6

Work run group.

Sunday Jan 19, 2020 #

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 standing on the control for a minute but otherwise good feedback from today.
C • Good time! 2

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)

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