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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running9 7:37:39 59.66(7:40) 96.02(4:46) 1479772.0
  Forest Orienteering 2 2:36:09 12.7(12:18) 20.44(7:38) 745105 /115c91%263.2
  Strength and conditioning1 41:4446.0
  Sprint Orienteering 1 37:37 5.09(7:24) 8.19(4:36) 13643 /49c87%107.6
  Total10 11:33:09 77.45 124.64 2361148 /164c90%1188.7

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MoTuWeThFrSaSu

Sunday Feb 2 #

9 AM

Running 1:32:29 intensity: (56:27 @1) + (35:32 @2) + (30 @3) 21.11 km (4:23 / km) +248m 4:08 / km
ahr:136 max:157 shoes: Nike Zoom Winflo 4

Bower long run with the Joe's, good to turn the legs over a bit.

Saturday Feb 1 #

11 AM

Forest Orienteering 20:12 intensity: (5:34 @1) + (4:25 @2) + (4:38 @3) + (4:22 @4) + (1:13 @5) 2.65 km (7:37 / km) +87m 6:33 / km
ahr:150 max:180 spiked:10/10c shoes: Inov-8 Oroc 280 v2

Hanging and WU

Forest Orienteering 1:47:47 intensity: (1:10:56 @1) + (31:28 @2) + (5:06 @3) + (17 @4) 13.42 km (8:02 / km) +578m 6:37 / km
ahr:132 max:166 spiked:55/62c shoes: Inov-8 Oroc 280 v2

EMJOS, WMJS, YHOA training under Curbar Edge. Couple of solo courses, bit of shadowing and a mass start. Map is pretty terrible and rolled my ankle on the last exercise. Some good bits still though.

Friday Jan 31 #

5 PM

Running warm up/down 11:31 intensity: (8:11 @1) + (3:20 @2) 2.23 km (5:09 / km) +67m 4:29 / km
ahr:132 max:146 shoes: Hoka Clifton 6

Strength and conditioning 41:44 intensity: (38:30 @1) + (2:13 @2) + (1:01 @3)
ahr:109 max:161

SYO circuits plus to and from with full pack.

Running warm up/down 19:59 intensity: (11:44 @1) + (8:15 @2) 4.0 km (4:59 / km) +72m 4:35 / km
ahr:134 max:153 shoes: Hoka Clifton 6

Thursday Jan 30 #

9 AM

Running 37:20 intensity: (16:29 @1) + (18:41 @2) + (2:10 @3) 8.01 km (4:40 / km) +166m 4:13 / km
ahr:138 max:161 shoes: Hoka Challenger ATR 5

5 PM

Running warm up/down 26:40 intensity: (16:30 @1) + (8:32 @2) + (1:38 @3) 5.03 km (5:18 / km) +140m 4:39 / km
ahr:134 max:158 shoes: Nike Zoom Winflo 4

To Ms, then the start.

Sprint Orienteering 37:37 intensity: (6:12 @1) + (6:40 @2) + (11:57 @3) + (11:50 @4) + (58 @5) 8.19 km (4:36 / km) +136m 4:14 / km
ahr:156 max:176 spiked:43/49c shoes: Nike Zoom Winflo 4

Sprintervals on Ponderosa with a decent group. Session was well planned by Joe, hard hill rep up in to downhill O. Fast paced and frantic with enough of us out to make it interesting. Generally held it together ok but felt a bit erratic and this led to a couple of costly mistakes and speed at the expense of accuracy. Good hit out, just need to focus on my own contact a little more.

Running warm up/down 13:18 intensity: (8:19 @1) + (4:59 @2) 2.25 km (5:55 / km) +121m 4:40 / km
ahr:137 max:150 shoes: Nike Zoom Winflo 4

Wednesday Jan 29 #

3 PM

Forest Orienteering 28:10 intensity: (2:16 @1) + (18:56 @2) + (6:58 @3) 4.37 km (6:27 / km) +80m 5:54 / km
ahr:149 max:162 spiked:40/43c shoes: Walsh PB Elite (3)

Training on Burbage Mines. Intricate area, planned a control pick with emphasis on exit direction and contact. Went well in the main but lost focus a little at the end causing some hesitations and one slightly bigger drift off. Otherwise a good session.
Watch stopped at some point cutting off around 700m~ annoyingly. Got a new battery for external HRM as well for comparison.

Running 1:05:49 intensity: (45:54 @1) + (18:35 @2) + (1:20 @3) 11.87 km (5:33 / km) +226m 5:04 / km
ahr:135 max:160 shoes: Walsh PB Elite (3)

Linked Redmires, Stannage and Oxstone after. A lot of bog running and very windy meant it was a bit frustrating as I began feeling a bit tired.

Tuesday Jan 28 #

9 AM

Running warm up/down 17:20 intensity: (11:12 @1) + (6:00 @2) + (8 @4) 3.71 km (4:40 / km) +29m 4:30 / km
ahr:137 max:173 shoes: Nike Zoom Winflo 4

Running 33:53 intensity: (23 @1) + (2:53 @2) + (1:37 @3) + (17:35 @4) + (11:25 @5) 8.44 km (4:01 / km) +73m 3:51 / km
ahr:170 max:191 shoes: Nike Zoom Winflo 4

Interval session in HIllsborough Park, off to the theatre later with M so switched it to the morning. Still a little tired from the weekend but good to get some faster stuff done to begin building some speed.
5x1km (2min jog), 5x200m (1min walk). Enjoyed it in the wind and sleet.

Running warm up/down 19:04 [1] 4.0 km (4:46 / km) +37m 4:33 / km
ahr:171 max:178 shoes: Nike Zoom Winflo 4

4 PM

Running 30:01 intensity: (4:36 @1) + (24:05 @2) + (1:20 @3) 6.52 km (4:36 / km) +74m 4:21 / km
ahr:144 max:163 shoes: Hoka Challenger ATR 5

Monday Jan 27 #

8 AM

Running 30:00 intensity: (21:02 @1) + (8:58 @2) 6.7 km (4:29 / km) +68m 4:16 / km
ahr:136 max:151 shoes: Hoka Clifton 6

5 PM

Running 1:00:15 intensity: (22:10 @1) + (18:32 @2) + (18:42 @3) + (51 @4) 12.16 km (4:57 / km) +158m 4:39 / km
ahr:144 max:169 shoes: Hoka Clifton 6

Work run and extension.

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