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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Oct 25:

activity # timemileskm+mload
  Running10 8:21:32 59.71(8:24) 96.1(5:13) 26611004.5
  Strength and conditioning1 45:0045.0
  Forest Orienteering 1 34:12 3.42(10:00) 5.5(6:13) 10619 /23c82%65.1
  Total11 9:40:44 63.13 101.6 276719 /23c82%1114.6

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MoTuWeThFrSaSu

Sunday Oct 25 #

7 AM

Running 45:00 intensity: (29:06 @1) + (14:06 @2) + (1:48 @3) 9.41 km (4:47 / km) +148m 4:26 / km
ahr:136 max:162 shoes: Altra Torin 4.0 Plush

Easy pre-breakfast up Porter.
2 PM

Running warm up/down 10:53 intensity: (10:01 @1) + (51 @2) + (1 @3) 2.05 km (5:19 / km) +15m 5:08 / km
ahr:128 max:148 shoes: Nvii Terra TT

Forest Orienteering 34:12 intensity: (3:34 @1) + (30:23 @2) + (15 @3) *** 5.5 km (6:13 / km) +106m 5:40 / km
ahr:145 max:155 spiked:19/23c shoes: Nvii Terra TT

Middle style course at Bowden Housteads. Pretty bad session from me, very distracted and unsettled meant contact and planning were found wanting. Nice bit of woods, not ran there before, definitely will be back over winter for a better run out.

Running warm up/down 10:01 [1] 1.99 km (5:02 / km) +27m 4:42 / km
ahr:154 max:163 shoes: Nvii Terra TT

Saturday Oct 24 #

9 AM

Running warm up/down 10:09 intensity: (9:11 @1) + (58 @2) 2.03 km (5:00 / km) +3m 4:58 / km
ahr:127 max:148 shoes: Altra Torin 4.0 Plush

Running 35:04 [4] 8.31 km (4:13 / km) +180m 3:48 / km
ahr:152 max:176 shoes: Altra Torin 4.0 Plush

Road session at Redmires with Joe and Antonia. 10mins(2:30), 5x1min hills (2:30), 10mins. Jog down recovery on the hills. Very blustery out. With Joe on the first 10, pushed well on the hills then kicked-on on the second 10 feeling strong. Good session.

Running 10:28 [1] 2.04 km (5:08 / km) +2m 5:06 / km
ahr:157 max:163 shoes: Altra Torin 4.0 Plush

5 PM

Running 30:00 [2] 6.38 km (4:42 / km) +111m 4:20 / km
ahr:151 max:175 shoes: Saucony Peregrine 10

Easy Crosspool loop.

Friday Oct 23 #

4 PM

Running 1:17:32 [2] 14.62 km (5:18 / km) +402m 4:40 / km
ahr:159 max:184 shoes: Saucony Peregrine 10

Easy with Tent then another loop.

Thursday Oct 22 #

6 PM

Running 30:34 intensity: (30:23 @1) + (11 @2) 5.33 km (5:44 / km) +85m 5:19 / km
ahr:120 max:140 shoes: Altra Torin 4.0 Plush

Recovery run with M, really nice to get out together.
7 PM

Strength and conditioning 45:00 [1]

SYO circuits.

Wednesday Oct 21 #

4 PM

Running 1:15:09 [1] 13.85 km (5:26 / km) +335m 4:50 / km
ahr:165 max:185 shoes: Saucony Peregrine 10

Rivelin, not hugely motivated, legs aching on descents after yesterday.

Tuesday Oct 20 #

4 PM

Running warm up/down 10:01 intensity: (9:51 @1) + (9 @2) + (1 @3) 1.95 km (5:09 / km) +62m 4:26 / km
ahr:126 max:154 shoes: Nvii Terra TT

Running 51:59 intensity: (1:03 @1) + (41 @2) + (4:12 @3) + (17:39 @4) + (28:24 @5) 6.89 km (7:33 / km) +855m 4:39 / km
ahr:177 max:197 shoes: Nvii Terra TT

3 x Win Hill up and down Parkin Clough. Legs felt a bit naff warming up but didn't get much worse. Started too hard and suffered on the 2nd but kept pushing well on the 3rd. Great to push hard on tough and technical terrain. Really hard session, probably a bit hard for mid week, haven't felt wobbly legged and spacey after a run for ages! Was also a shameless attempt at Sav's segment which I managed to take 4minutes off, result.
Horrible positive splitting but the effort level was pretty consistent
16:10, 17:35, 18:15.

Running warm up/down 10:00 [1] 1.77 km (5:39 / km) +45m 5:01 / km
ahr:155 max:167 shoes: Nvii Terra TT

Monday Oct 19 #

6 AM

Running 20:43 [2] 4.44 km (4:40 / km) +66m 4:20 / km
ahr:146 max:172 shoes: Altra Torin 4.0 Plush

4 PM

Running 1:13:59 [2] 15.03 km (4:55 / km) +324m 4:27 / km
ahr:151 max:192 shoes: Altra Torin 4.0 Plush

Nice catch up run with Oli up Porter.

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