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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending May 17, 2020:

activity # timemileskm+mload
  Running8 7:26:49 61.46(7:16) 98.91(4:31) 1658946.1
  Cross Training6 5:15:00315.0
  Strength and conditioning3 1:50:00110.0
  Sprint Orienteering 1 27:05 3.61(7:31) 5.8(4:40) 1842c64.8
  Total17 14:58:54 65.07 104.71 167542c1435.9

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

12 PM

Running warm up/down 10:01 intensity: (3:41 @1) + (6:10 @2) + (10 @3) 2.12 km (4:44 / km)
ahr:138 max:155 shoes: Hoka Clifton 6

Sprint Orienteering 27:05 intensity: (41 @1) + (16:38 @2) + (8:13 @3) + (1:33 @4) 5.8 km (4:40 / km) +18m 4:36 / km
ahr:153 max:169 42c shoes: Hoka Clifton 6

Pottered around the BOK virtual race at Warmley. Felt a bit off and not massively engaged. Fun enough to jog round.

Running warm up/down 10:00 intensity: (1:58 @1) + (8:02 @2) 2.17 km (4:37 / km)
ahr:143 max:153 shoes: Hoka Clifton 6

4 PM

Running 1:00:00 intensity: (15:48 @1) + (35:17 @2) + (8:41 @3) + (14 @4) 12.5 km (4:48 / km) +180m 4:29 / km
ahr:145 max:165 shoes: Hoka Challenger ATR 5

Saturday May 16, 2020 #

7 AM

Running 1:00:00 [3] 15.47 km (3:53 / km) +219m 3:37 / km
ahr:129 max:179 shoes: Hoka Clifton 6

Steady hour before breakfast.
4 PM

Cross Training 1:00:00 [1]
ahr:121 max:132

6 PM

Strength and conditioning 25:00 [1]

Friday May 15, 2020 #

7 AM

Running 30:00 intensity: (18:50 @1) + (10:35 @2) + (35 @3) 6.41 km (4:41 / km) +83m 4:24 / km
ahr:136 max:161 shoes: Hoka Clifton 6

5 PM

Cross Training 45:00 [1]
ahr:114 max:127

Thursday May 14, 2020 #

9 AM

Cross Training 45:00 [1]
ahr:116 max:126

4 PM

Running 1:09:15 intensity: (18:43 @1) + (29:40 @2) + (9:15 @3) + (11:37 @4) 14.65 km (4:44 / km) +506m 4:02 / km
ahr:146 max:173 shoes: Hoka Challenger ATR 5

WU, 15x1min hills (float down), WD. Hills were 200m~ +30m. Focus on form and consistent efforts throughout which worked well. Good session.
7 PM

Strength and conditioning 45:00 [1]

Wednesday May 13, 2020 #

8 AM

Cross Training 45:00 [1]
ahr:119 max:127

4 PM

Running 1:30:00 intensity: (31:52 @1) + (41:13 @2) + (15:02 @3) + (1:53 @4) 18.7 km (4:49 / km) +323m 4:26 / km
ahr:144 max:172 shoes: Hoka Challenger ATR 5

C • a strange odour 1

Tuesday May 12, 2020 #

7 AM

Cross Training 1:00:00 [1]
ahr:110 max:119

3 PM

Running 1:11:30 intensity: (14:43 @1) + (29:26 @2) + (8:09 @3) + (12:44 @4) + (6:28 @5) 17.1 km (4:11 / km) +213m 3:56 / km
ahr:152 max:178 shoes: Hoka Clifton 6

20 up, 2x10mins(2) then 5x30s power hills, focusing on drive and form, then 20 down. Felt good on both but took a while for the legs to get going to start with. Good session.

Monday May 11, 2020 #

7 AM

Cross Training 1:00:00 [1]
ahr:116 max:126

6 PM

Running 46:03 intensity: (18:51 @1) + (24:28 @2) + (2:44 @3) 9.78 km (4:42 / km) +134m 4:24 / km
ahr:139 max:162 shoes: Hoka Challenger ATR 5

7 PM

Strength and conditioning 40:00 [1]

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