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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Running7 7:55:57 58.99(8:04) 94.93(5:01) 2116781.3
  Cross Training4 1:35:0095.0
  Strength and conditioning1 45:0045.0
  Forest Orienteering 1 33:30 2.91(11:31) 4.68(7:10) 1059 /9c100%84.8
  Total12 10:49:27 61.89 99.61 22219 /9c100%1006.1

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MoTuWeThFrSaSu

Sunday Jan 31 #

11 AM

Running warm up/down 15:00 intensity: (14:13 @1) + (47 @2) 2.82 km (5:19 / km) +54m 4:51 / km
ahr:132 max:150 shoes: Nvii Terra TT

Forest Orienteering 33:30 intensity: (2:39 @1) + (13:09 @2) + (14:55 @3) + (2:47 @4) 4.68 km (7:10 / km) +105m 6:26 / km
ahr:153 max:172 spiked:9/9c shoes: Nvii Terra TT

Short O course on Burbage. Quite a lot of time in heavy terrain and pretty cold in the snow. Hit everything clean though.

Running warm up/down 15:12 [1] 2.75 km (5:32 / km) +69m 4:55 / km
ahr:168 max:181 shoes: Nvii Terra TT

Saturday Jan 30 #

6 AM

Running 2:38:08 [2] 30.03 km (5:16 / km) +629m 4:46 / km
ahr:156 max:190 shoes: Nvii Terra TT

Early long run. Porter-Oxstones-Stanage-Haunted House-Headstone-Top path home. Felt good throughout, just slightly tight hamstrings at the end. Tried out some nutrition (otherwise pre-breakfast):
- Mountain Fuel Morning Fuel : ✓
- Dried dates : ✓
- Chia Charge bar : ~ ok once eating but a bit faffy to get out.
- Mountain Fuel Xtreme Energy: ✓
Main part of pack was packed well but food could have been easier to access. Good run though.

Friday Jan 29 #

7 AM

Cross Training 20:00 [1]

5 PM

Running 40:08 [1] 7.03 km (5:43 / km) +190m 5:02 / km
ahr:160 max:174 shoes: Nvii Terra TT

Easy with M, tired after work so good to keep things chilled out.

Thursday Jan 28 #

7 AM

Cross Training 25:00 [1]

6 PM

Running 47:53 [1] 10.53 km (4:33 / km) +161m 4:13 / km
ahr:158 max:178 shoes: Altra Torin 4.0 Plush

Easy in Porter with Joe. Drizzly but good to chat.
7 PM

Strength and conditioning 45:00 [1]

SYO circuits.

Wednesday Jan 27 #

7 AM

Cross Training 25:00 [1]

5 PM

Running 1:17:45 [2] 16.12 km (4:49 / km) +359m 4:20 / km
ahr:154 max:169 shoes: Nvii Terra TT

Missed Tom at Beres but still got a nice loop round the Rough and Fox Hagg in. Felt good tonight.

Tuesday Jan 26 #

6 PM

Running 51:13 intensity: (7:53 @1) + (22:13 @2) + (16:55 @3) + (4:12 @4) 13.05 km (3:55 / km) +244m 3:35 / km
ahr:151 max:174 shoes: Hoka Rincon

Steady Fulwood and Lodge Moor road loop. Going ok.

Monday Jan 25 #

7 AM

Cross Training 25:00 [1]

5 PM

Running 1:10:38 [1] 12.61 km (5:36 / km) +409m 4:49 / km
ahr:161 max:183 shoes: Nvii Terra TT

Riv with Stannington and Lover's Seat, with Joe, lovely.

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