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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running9 7:24:14 56.19(7:54) 90.42(4:55) 1586690.2
  Forest Orienteering 2 1:09:11 7.53(9:11) 12.11(5:43) 31143 /47c91%304.4
  Strength and conditioning2 1:05:0065.0
  Total11 9:38:25 63.71 102.54 189743 /47c91%1059.5

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MoTuWeThFrSaSu

Sunday Sep 27 #

11 AM

Running 1:21:13 [1] 14.55 km (5:35 / km) +123m 5:21 / km
ahr:156 max:182 shoes: Saucony Peregrine 10

Easy on the fields with Dad, his knee was a bit sore so just trotted. Nice easier week, some really positive sessions, feeling good.

Saturday Sep 26 #

10 AM

Running warm up/down 18:28 intensity: (10:05 @1) + (8:00 @2) + (14 @3) + (1 @4) + (8 @5) 3.8 km (4:51 / km) +12m 4:47 / km
ahr:137 max:195 shoes: Altra Torin 4.0 Plush

Forest Orienteering 27:38 [5] 6.51 km (4:15 / km) +68m 4:02 / km
ahr:155 max:186 spiked:23/25c shoes: Nvii Forest 1 Blue

OD event at Itchington Holt. Pushed hard from the start and was moving well, stayed in control nicely. One or two sub-optimum route choices and another couple of small slips in the circles (5-10s~), also fell in a bog. Could have maybe saved 30-40s~ but another positive run and happy with my shape at the moment.

Running warm up/down 16:34 intensity: (6:26 @1) + (10:07 @2) + (1 @3) 3.21 km (5:10 / km) +18m 5:02 / km
ahr:139 max:150 shoes: Altra Torin 4.0 Plush

Friday Sep 25 #

10 AM

Running 50:15 [1] 10.5 km (4:47 / km) +223m 4:20 / km
ahr:162 max:185 shoes: Altra Torin 4.0 Plush

Nice and easy in Porter, lovely day for it. Completely given up on the wrist HRM now.

Thursday Sep 24 #

11 AM

Running warm up/down 16:04 intensity: (10:05 @1) + (5:59 @2) 3.07 km (5:14 / km) +152m 4:12 / km
ahr:138 max:149 shoes: Nvii Forest 1 Blue

Forest Orienteering 41:33 [4] 5.6 km (7:25 / km) +243m 6:06 / km
ahr:157 max:171 spiked:20/22c shoes: Nvii Forest 1 Blue

O-intervals on Hagg Side (west side of Ladybower) which Oli planned. Great bit of map and very different to anything else around Sheffield. 5 reps, trying to build steadily from the start of each to race pace by the end. Worked very well, contact, compass and process all good, perhaps 2 5/10s circle misses. Right sort of aggression today, felt physically strong and confident in my orienteering.

Running warm up/down 15:10 [1] 2.94 km (5:09 / km) +46m 4:47 / km
ahr:156 max:164 shoes: Nvii Forest 1 Blue

7 PM

Strength and conditioning 45:00 [1]

Wednesday Sep 23 #

10 AM

Running 15:21 intensity: (14:54 @1) + (27 @2) 3.38 km (4:32 / km) +13m 4:27 / km
ahr:132 max:142 shoes: Altra Torin 4.0 Plush

ITW
4 PM

Running 15:58 intensity: (5:18 @1) + (7:29 @2) + (2:48 @3) + (21 @4) + (2 @5) 3.4 km (4:42 / km) +127m 3:57 / km
ahr:142 max:180 shoes: Altra Torin 4.0 Plush

HFW

Running 50:27 [2] 10.0 km (5:03 / km) +208m 4:34 / km
ahr:168 max:191 shoes: Saucony Peregrine 10

Easy Rivelin with Tom, felt pretty tired, need to drink more water.

Tuesday Sep 22 #

7 AM

Running 20:27 intensity: (11:49 @1) + (8:36 @2) + (2 @3) 4.39 km (4:39 / km) +83m 4:15 / km
ahr:135 max:153 shoes: Altra Torin 4.0 Plush

Pre breakfast.
11 AM

Strength and conditioning 20:00 [1]

6 PM

Running warm up/down 20:16 [1] 4.54 km (4:28 / km) +7m 4:26 / km
ahr:158 max:176 shoes: On Cloudsurfer

Running 30:00 intensity: (10:00 @2) + (20:00 @4) 7.9 km (3:48 / km) +82m 3:37 / km
ahr:173 max:186 shoes: On Cloudsurfer

ShUOC intervals on the grass. Nice to run with a group for a change, speedy fresher working well with me and Joe too. 2x2mins, 4x3mins, 2x2mins (half recoveries). Felt pretty comfortable for most of the session, easing back in to the faster stuff, turned it up a touch at the end though.

Running warm up/down 17:06 [1] 2.98 km (5:44 / km) +99m 4:55 / km
ahr:177 max:187 shoes: On Cloudsurfer

Monday Sep 21 #

3 PM

Running 1:16:55 [2] 15.75 km (4:53 / km) +393m 4:20 / km
ahr:163 max:188 shoes: Saucony Peregrine 10

Easy Fox Hagg, ticking along nicely and had some fun on the single track in the Rough. Feeling good.

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