Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 29, 2020:

activity	#	time	miles		km		+m				load
Running	7	5:38:09	44.39	(7:37)	71.44	(4:44)	541				564.0
Strength and conditioning	1	35:00									35.0
Forest Orienteering	1	24:22	2.62	(9:18)	4.22	(5:47)	149	14 /	17c	82%	73.1
Total	8	6:37:31	47.01		75.66		690	14 /	17c	82%	672.1

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Sunday Nov 29, 2020 #

1 PM

Running warm up/down 15:00 [1] 2.84 km (5:17 / km) +58m 4:48 / km
ahr:115 max:131 shoes: NVii Terra TT

Forest Orienteering 24:22 [3] 4.22 km (5:47 / km) +149m 4:55 / km
ahr:120 max:132 spiked:14/17c shoes: NVii Terra TT

Nice to be back in a forest. Bit unused to terrain but found I was moving ok through it. Orienteering fairly well, tried to catch myself before mistakes but still made a couple of small errors, mostly approaching controls without enough contact.
Glad to have been able to run a bit more this week, quad still improving with just some aching and stiffness. Will continue being sensible but hopefully winter training should start rolling on now.

Running warm up/down 22:14 [1] 3.88 km (5:44 / km) +79m 5:12 / km
ahr:164 max:188 shoes: NVii Terra TT

Saturday Nov 28, 2020 #

12 PM

Running 1:00:00 12.52 km (4:48 / km) +70m 4:40 / km
ahr:142 max:162 shoes: Altra Torin 4.0 Plush

Mostly easy on the roads but a marginally harder 5k effort in the middle. Quad reacted ok but hamstring a bit tight. Feeling a bit more natural and the clunkiness from not running for 2 weeks seems to be passing.

Friday Nov 27, 2020 #

3 PM

Running 1:00:00 [2] 13.39 km (4:29 / km) +144m 4:15 / km
ahr:161 max:175 (injured) shoes: Altra Torin 4.0 Plush

Easy on the roads again, moving alright but felt a little rough at times. Quad ok but quite tight and aching on downhills.

Thursday Nov 26, 2020 #

6 PM

Running 20:00 [2] 4.39 km (4:33 / km) +15m 4:29 / km
ahr:150 max:172 (injured) shoes: Altra Torin 4.0 Plush

Easy before circuits just to keep things moving. Quad ok but still tight/aching.

7 PM

Strength and conditioning 35:00 [1]

SYO circuits.

Wednesday Nov 25, 2020 #

5 PM

Running 44:05 [2] 9.6 km (4:35 / km) +55m 4:28 / km
ahr:164 max:181 (injured) shoes: Altra Torin 4.0 Plush

Roads a little busy at the start but found a pavement after a short cut across the canal. Bit tired after work and quad aching.

Tuesday Nov 24, 2020 #

7 PM

Running 1:00:00 [2] 13.42 km (4:28 / km) +109m 4:18 / km
ahr:152 max:178 (injured) shoes: Altra Torin 4.0 Plush

Easy on the roads. Route was blocked 3/4 of the way round so had to go back the same way. Nice enough country roads. Bit longer than expected, quad felt tight and achy by the end but otherwise ticking along nicely. Nice to have run 5 days in a row but conscious of doing too much on it still. Will see how it reacts tomorrow.

Monday Nov 23, 2020 #

6 PM

Running 56:50 [1] 11.4 km (4:59 / km) +11m 4:58 / km
ahr:154 max:165 (injured) shoes: Saucony Peregrine 10

Exploring some fields and footpaths after work in the dark. Quite rough and very sticky on the fields which made my quad ache/hurt. Footpaths and canal towpath were nice so will stick to better ground whilst building up. Will see how it reacts tomorrow. Very flat and a bit samey round here but will just have to make the best of it until the end of January...

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