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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running9 4:27:54 33.5(8:00) 53.92(4:58) 1097484.1
  Forest Orienteering 4 2:54:29 16.34(10:41) 26.29(6:38) 85462 /81c76%600.4
  Strength and conditioning1 1:00:0060.0
  Total10 8:22:23 49.84 80.21 195162 /81c76%1144.5

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MoTuWeThFrSaSu

Sunday Nov 1 #

10 AM

Running warm up/down 18:26 intensity: (17:43 @1) + (36 @2) + (7 @3) 2.99 km (6:10 / km) +117m 5:09 / km
ahr:129 max:161 shoes: Nvii Forest 1 Blue

Forest Orienteering 1:07:55 [4] **** 9.13 km (7:26 / km) +397m 6:07 / km
ahr:149 max:173 spiked:16/22c shoes: Nvii Forest 1 Blue

Lakeland Warrior long race. Started ok, but didn't feel as though I had enough contact. Overshot 2 quite badly and lost time on 5 without a good AP. Fine then through to 11 before losing contact again and being too high on the hill. Caught by Will and Jonny here then orienteered well through to 15. Lost contact on the crucial part of 16, losing 1 min I think. Took my own route to 17 which worked well and orienteered well through to 19. Poor route and execution to 20 but muddled through ok then got pulled off line by Will on 21 before following him through to 22 and the finish.
Very scrappy race, not enough control of my own orienteering which is frustrating as that was my real aim this weekend to implement my process in all of the races. There were some good elements and when I was in control it was going really well. Some positive signs moving in to winter and I'm looking forward to working on my weaknesses with a good bit of night O and focused training.
Will analyse more the next couple of days and dig a bit deeper on my own.

Running warm up/down 10:00 [1] 1.53 km (6:32 / km) +58m 5:30 / km
ahr:152 max:162 shoes: Nvii Forest 1 Blue

Saturday Oct 31 #

12 PM

Running warm up/down 12:52 intensity: (1:04 @1) + (6:23 @2) + (5:16 @3) + (9 @4) 2.46 km (5:14 / km) +35m 4:53 / km
ahr:150 max:168 shoes: Nvii Forest 1 Blue

Forest Orienteering 31:18 [4] **** 4.96 km (6:19 / km) +164m 5:25 / km
ahr:166 max:187 spiked:21/24c shoes: Nvii Forest 1 Blue

Lakeland Warrior middle race. Started quite well and felt in control but became sloppy through 8-10 (30s-1), back ok through the spectator look but lost contact on 14 (1-1:30). The settled ok again and was clean enough through the last stuff. Didn't feel as though I had that extra gear today but mostly good with just a couple of annoying mistakes letting it down.

Running warm up/down2.77 km ( / km) +33m / km
ahr:167 max:177 shoes: Nvii Forest 1 Blue

6 PM

Running warm up/down 12:16 intensity: (3:19 @1) + (8:00 @2) + (55 @3) + (2 @4) 2.47 km (4:58 / km)
ahr:143 max:168 shoes: Nvii Forest 1 Blue

Forest Orienteering 36:09 intensity: (1:31 @1) + (1:25 @2) + (21:45 @3) + (9:55 @4) + (1:33 @5) **** 5.72 km (6:19 / km) +155m 5:34 / km
ahr:162 max:180 spiked:10/16c shoes: Nvii Forest 1 Blue

Lakeland Warrior night race. Started scrappily, too far right on 1 and hit the hill to the left of 2. Then got my head in gear and moved through to 4 well, catching Shminty. Then horirbly messed up 5 with a parallel error allowing Will to catch me. Raced the rest of the course with him, quite a few circle slips from both of us though but good to push. Need to work on focusing on my own race when there's people in the forest, could definitely have saved time tonight by focusing more on my own process. Good fun though and was moving well.

Running warm up/down 9:59 intensity: (4:41 @1) + (4:48 @2) + (30 @3) 1.97 km (5:04 / km) +24m 4:46 / km
ahr:140 max:157 shoes: Nvii Forest 1 Blue

Friday Oct 30 #

6 AM

Running 31:43 intensity: (8:44 @1) + (20:02 @2) + (2:57 @3) 6.53 km (4:52 / km) +99m 4:31 / km
ahr:143 max:154 shoes: Saucony Peregrine 10

Easy shake out PB.

Thursday Oct 29 #

7 PM

Strength and conditioning 1:00:00 [1]

SYO circuits.

Wednesday Oct 28 #

5 PM

Running warm up/down 15:00 intensity: (13:19 @1) + (1:29 @2) + (12 @3) 3.15 km (4:46 / km) +44m 4:27 / km
ahr:133 max:158 shoes: Inov-8 x-talon 225 Pink

Running intervals 30:13 intensity: (41 @1) + (4:09 @2) + (5:18 @3) + (18:27 @4) + (1:38 @5) 8.15 km (3:43 / km) +136m 3:25 / km
ahr:166 max:182 shoes: Inov-8 x-talon 225 Pink

Grass session on Tapton School field. 10x2mins(1), nothing too big before the weekend. First intervals with a headtorch. Quite boggy and a bit breezy but happy with feeling strong and keeping the pace and efforts consistent.

Running warm up/down 15:21 intensity: (1:00 @1) + (6:30 @2) + (5:44 @3) + (2:07 @4) 3.17 km (4:51 / km) +40m 4:33 / km
ahr:153 max:174 shoes: Inov-8 x-talon 225 Pink

Tuesday Oct 27 #

6 AM

Running 20:00 intensity: (15:16 @1) + (4:26 @2) + (18 @3) 4.16 km (4:48 / km) +73m 4:25 / km
ahr:131 max:157 shoes: Altra Torin 4.0 Plush

6 PM

Running warm up/down 10:00 [1] 1.94 km (5:10 / km) +48m 4:35 / km
ahr:126 max:137 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 29:03 intensity: (8:48 @1) + (10:20 @2) + (9:42 @3) + (13 @4) *** 4.82 km (6:01 / km) +86m 5:32 / km
ahr:145 max:168 spiked:15/19c shoes: Inov-8 Oroc 280 v2

Night-o on Redmires with Mary. Kept good contact and direction. One or two minor misses (5-10m) and missed the depression in the nice woodland that I've never once hit cleanly in 5 years twice. Good session, process felt like it was coming smoothly.

Forest Orienteering warm up/down 10:04 intensity: (11 @1) + (2:45 @2) + (7:08 @3) 1.65 km (6:05 / km) +53m 5:15 / km
ahr:153 max:160 shoes: Inov-8 Oroc 280 v2

Monday Oct 26 #

6 AM

Running 20:00 intensity: (15:33 @1) + (3:59 @2) + (28 @3) 4.24 km (4:43 / km) +68m 4:22 / km
ahr:134 max:156 shoes: Altra Torin 4.0 Plush

4 PM

Running 1:02:04 intensity: (19:47 @1) + (41:02 @2) + (1:15 @3) 11.17 km (5:34 / km) +354m 4:48 / km
ahr:141 max:156 shoes: Saucony Peregrine 10

Nice chatty run with Joe.

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