Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Feb 16:

activity # timemileskm+mload
  Forest Orienteering 7 6:48:08 32.47(12:34) 52.25(7:49) 96035 /44c79%738.8
  Running6 5:00:47 38.48(7:49) 61.92(4:51) 947549.7
  Strength and conditioning1 50:00100.0
  Total13 12:38:55 70.94 114.17 190635 /44c79%1388.4

«»
3:16
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 16 #

10 AM

Forest Orienteering 1:13:31 intensity: (16:47 @1) + (35:08 @2) + (19:50 @3) + (1:46 @4) 11.22 km (6:33 / km) +227m 5:57 / km
ahr:147 max:169 spiked:16/18c shoes: Inov-8 Oroc 280 v2

Forked long-o on Aguiar da Beira Norte. Mostly really good, controlled and focused. 2 slips, 1 stupid 180 losing a big chunk of time and another just drifting down a slope after switching off. Enjoyed it.
3 PM

Running warm up/down 9:51 intensity: (1:29 @1) + (3:01 @2) + (3:03 @3) + (2:18 @4) 2.01 km (4:54 / km) +20m 4:40 / km
ahr:152 max:174 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 56:59 intensity: (12:59 @1) + (19:57 @2) + (19:21 @3) + (4:42 @4) 7.51 km (7:35 / km) +184m 6:46 / km
ahr:149 max:173 shoes: Inov-8 Oroc 280 v2

Re-running a WRE event middle. Tried to push a little harder but technicality made that difficult. Some trouble getting through some green and scrappy to begin with. Screwed my head back on after catching Lukas and Kristoffer at 10 where Johan also followed me with the speakers blaring. Kept focus well until the end switching off in a circle but then got the last couple well. Another positive session but a little sloppy at times.
7 PM

Forest Orienteering 29:35 intensity: (19:24 @1) + (10:11 @2) 4.17 km (7:05 / km) +31m 6:50 / km
ahr:132 max:153 spiked:3/5c shoes: Inov-8 Oroc 280 v2

Went along to night o just because everyone else was. Hadn't planned to and need to be a little more disciplined with following these plans, no point just hammering out sessions without purpose. Head torch not powerful enough and couldn't really see so sacked it at 5. Actually orienteered well but not much point just running round for the sake of it.

Saturday Feb 15 #

10 AM

Forest Orienteering 1:24:08 intensity: (31:05 @1) + (31:51 @2) + (17:01 @3) + (4:11 @4) 10.06 km (8:22 / km) +259m 7:25 / km
ahr:144 max:173 spiked:13/17c shoes: Inov-8 Oroc 280 v2

Long O at São Matias-Vila Aves to start the camp. Really tough jumping straight in to 1:15 and struggled to keep contact at times leading to mistakes, one big one but some good stuff in there. Enjoyed it though, amazing terrain.
4 PM

Forest Orienteering 1:19:35 intensity: (31:49 @1) + (39:17 @2) + (8:09 @3) + (20 @4) 11.2 km (7:06 / km) +205m 6:31 / km
ahr:142 max:167 spiked:3/4c shoes: Inov-8 Oroc 280 v2

Corridor in the afternoon at Aguiar da Beira Norte. Good training to do for contact after this morning, felt more relaxed and was a lot more in control. Maybe 3 times losing contact but realised and managed to generally not compound it. Few spots where the map was more overgrown and seemed a little off so went back to make sure.

Friday Feb 14 #

Note
(rest day)

Travel day

Thursday Feb 13 #

2 PM

Running 1:22:22 [2] 15.79 km (5:13 / km) +383m 4:39 / km
ahr:164 max:178 shoes: Walsh PB Elite (2)

Wednesday Feb 12 #

10 AM

Strength and conditioning 50:00 [2]

Good session with Si working on some new angles.
11 AM

Running 1:02:07 intensity: (37:03 @1) + (24:15 @2) + (49 @3) 12.97 km (4:47 / km) +153m 4:31 / km
ahr:135 max:160 shoes: Nike Zoom Winflo 4

Lunch run catch up with OJ to Forge Dam and back, bit with Cat too. Good to talk through some things, excited for the coming months.
4 PM

Forest Orienteering 1:15:45 intensity: (58:44 @1) + (8:55 @2) + (4:34 @3) + (3:23 @4) + (9 @5) 6.73 km (11:16 / km) +43m 10:54 / km
ahr:123 max:176 shoes: Walsh PB Elite (3)

Hanging/collecting for my event up on Burbage Mines, cold night for it.
8 PM

Forest Orienteering 8:35 intensity: (5:33 @1) + (2:17 @2) + (45 @3) 1.36 km (6:20 / km) +11m 6:04 / km
ahr:135 max:160 shoes: Walsh PB Elite (3)

Tuesday Feb 11 #

5 PM

Running warm up/down 15:12 [2] 3.61 km (4:13 / km) +22m 4:05 / km
ahr:158 max:171 shoes: Nike Zoom Winflo 4

A little late leaving

Running 35:00 intensity: (46 @1) + (3:46 @2) + (13:26 @3) + (12:30 @4) + (4:32 @5) 9.0 km (3:53 / km) +45m 3:48 / km
ahr:163 max:183 shoes: Nike Zoom Winflo 4

Dropped the morning run to feel a little sharper. Whimped out a bit this evening because the weather has been absolutely horrendous and I was a little cautious about injuries/illnesses before the next 2 weeks of training camp. Jumped on the treadmill with the Joes' for a session instead but actually quite good to get the legs turning. First time I've bailed on an outdoor session I think!
7km tempo: starting at 4:10s and working down to 3:10s increasing pace by 10s/km each km.
Then 5x1min at 3min/kms, 1 min off.
Pretty sweaty with a lot of folk in the gym but a decent enough session.

Running 19:21 [1] 4.19 km (4:37 / km) +50m 4:21 / km
ahr:147 max:169 shoes: Nike Zoom Winflo 4

3km in the gym then back to Ms.

Monday Feb 10 #

6 AM

Running 30:10 intensity: (10:36 @1) + (15:58 @2) + (3:36 @3) 6.35 km (4:45 / km) +108m 4:23 / km
ahr:140 max:163 shoes: Hoka Clifton 6

6 PM

Running 46:44 [1] 8.0 km (5:50 / km) +166m 5:17 / km
ahr:140 max:177 shoes: Hoka Clifton 6

Work run group.

« Earlier | Later »