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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 8:

activity # timemileskm+mload
  Running8 6:07:07 46.12(7:58) 74.22(4:57) 1594866.6
  Strength and conditioning1 45:0045.0
  Sprint Orienteering 1 31:17 4.56(6:52) 7.34(4:16) 11925 /25c100%93.8
  Total9 7:23:24 50.68 81.55 171325 /25c100%1005.5

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MoTuWeThFrSaSu

Sunday Nov 8 #

Note
(injured)

Went to the walk in centre this morning as right quad swelled up on the outside last night and was painful to touch and uncomfortable to walk on. The same happened last Saturday after orienteering to the point where standing on it and walking were really painful. Settled down a bit overnight but is still noticeable and has been present throughout the week. Doctor things I may have a haematoma, likely from an impact trauma (think I did fall on the Warrior middle and hit it hard on a fallen branch, but also got fully submerged in a puddle at the same time so maybe didn't clock it). Been told to rest for a couple of days to see if the swelling subsides and if not then go for a scan. Bit annoying at the start of winter training but working away with long hours this week so not bad to transition into it with an easier start.

Saturday Nov 7 #

Note

Nice sunset walk on Stanage with M and Lova in the evening.
7 AM

Running warm up/down 16:34 intensity: (15:55 @1) + (39 @2) 3.27 km (5:04 / km) +40m 4:47 / km
ahr:131 max:144 shoes: Inov-8 x-talon 225 Pink

Running 22:43 [5] 5.0 km (4:33 / km) +95m 4:09 / km
ahr:155 max:184 shoes: Inov-8 x-talon 225 Pink

Start of winter terrain timetrial up at Redmires. Convoluted route to include a good variety of terrain. Felt good aerobically and on the good running stuff, strong through the tussocky stuff and ok in the marsh but a little flat on the hills and sections requiring a bit more agility. Good place to be working from.

Running 7:30 intensity: (2:30 @1) + (5:00 @5) 1.86 km (4:02 / km) +4m 4:00 / km
ahr:156 max:169 shoes: Altra Torin 4.0 Plush

5x1min(30s) on the road after to keep things turning.

Running warm up/down 16:18 [1] 3.34 km (4:52 / km) +28m 4:41 / km
ahr:159 max:165 shoes: Altra Torin 4.0 Plush

Friday Nov 6 #

6 PM

Running warm up/down 15:00 intensity: (14:27 @1) + (11 @2) + (22 @3) 2.97 km (5:03 / km) +39m 4:44 / km
ahr:127 max:164 shoes: Altra Torin 4.0 Plush

Sprint Orienteering 23:03 [3] *** 5.46 km (4:13 / km) +105m 3:51 / km
ahr:145 max:165 spiked:15/15c shoes: Altra Torin 4.0 Plush

Night-o sprint training around Weston Park and Uni. Ran the ShUOC maprun course, good fun with some nice route choices. Kept pretty good contact and took my time where needed, definitely helped by knowing the area. Enjoyed it though.

Sprint Orienteering 8:14 [3] ** 1.88 km (4:23 / km) +14m 4:14 / km
ahr:145 max:153 spiked:10/10c shoes: Altra Torin 4.0 Plush

Ran a second shorter sprint from a GIAG a couple of years ago. Contact a little less disciplined but still going well.

Running warm up/down 15:00 intensity: (25 @1) + (14:29 @2) + (6 @3) 2.95 km (5:05 / km) +100m 4:20 / km
ahr:146 max:153 shoes: Altra Torin 4.0 Plush

Thursday Nov 5 #

6 PM

Running 30:00 intensity: (17:02 @1) + (3:09 @2) + (3:52 @3) + (5:57 @4) 6.66 km (4:30 / km) +104m 4:11 / km
ahr:143 max:175 shoes: Altra Torin 4.0 Plush

Pre-circuits.
7 PM

Strength and conditioning 45:00 [1]

SYO circuits.

Wednesday Nov 4 #

5 AM

Running 45:41 intensity: (11:24 @1) + (18:03 @2) + (16:14 @3) 9.49 km (4:49 / km) +171m 4:25 / km
ahr:146 max:161 shoes: Saucony Peregrine 10

Early Porter.
4 PM

Running 49:32 intensity: (16:55 @1) + (21:33 @2) + (11:04 @3) 9.38 km (5:17 / km) +332m 4:29 / km
ahr:144 max:160 shoes: Saucony Peregrine 10

Stannington and four fields. Nice new link up with a bit more climb than standard. Bumped in to Alice and Hoog which was nice.

Tuesday Nov 3 #

4 PM

Running 1:08:00 intensity: (1 @1) + (3:09 @2) + (29:18 @3) + (32:04 @4) + (3:28 @5) 13.22 km (5:09 / km) +259m 4:41 / km
ahr:166 max:186 shoes: Nvii Terra TT

Terrain session on Stanage. 15wu, 10min(2) and 3min(1) on the Edge path (rocky and boggy) then 3x5mins and 3x1min max effort(30s) in the rough stuff to the west (heather, tussock and bog). Windy, wet, dark and cold which added to the training benefit. Good session.

Monday Nov 2 #

6 AM

Running 20:49 intensity: (14:31 @1) + (6:15 @2) + (3 @3) 4.43 km (4:42 / km) +65m 4:23 / km
ahr:136 max:154 shoes: Altra Torin 4.0 Plush

Pre-breakfast Fulwood.
4 PM

Running 1:00:00 intensity: (13:44 @1) + (24:57 @2) + (17:36 @3) + (3:43 @4) 11.65 km (5:09 / km) +356m 4:28 / km
ahr:149 max:171 shoes: Saucony Peregrine 10

Rivelin with Stannington extension, nice but sloppy.

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