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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending May 23:

activity # timemileskm+mload
  Off-road running5 3:26:37 25.45(8:07) 40.96(5:03) 982322.2
  Road running4 3:24:13 28.48(7:10) 45.83(4:27) 597366.8
  Cross Training2 1:03:3763.6
  Strength and conditioning1 50:0050.0
  Sprint Orienteering 2 46:58 6.38(7:22) 10.27(4:34) 15060 /64c93%149.0
  Forest Orienteering 1 39:08 3.85(10:09) 6.2(6:19) 23213 /18c72%125.9
  Total12 10:10:33 64.16 103.26 196173 /82c89%1077.6

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MoTuWeThFrSaSu

Sunday May 23 #

6 AM

Road running 1:34:00 intensity: (1:07 @1) + (33:49 @2) + (59:03 @3) + (1 @4) 24.08 km (3:54 / km) +375m 3:37 / km
ahr:154 max:166 shoes: Altra Torin 4.0

Early long run round Lady Bower. Had the place to myself, didn't see anyone else until getting back to the car, awesome. Felt really relaxed, positive feedback.

Saturday May 22 #

9 AM

Road running warm up/down 21:12 intensity: (21:11 @1) + (1 @3) 3.98 km (5:20 / km) +19m 5:12 / km
ahr:124 max:137 shoes: Altra Torin 4.0

Sprint Orienteering 27:54 intensity: (5:58 @1) + (38 @2) + (3:20 @3) + (17:55 @4) + (3 @5) 6.19 km (4:31 / km) +52m 4:20 / km
ahr:156 max:178 spiked:23/24c shoes: Altra Torin 4.0

Sprintervals with Jonny and Laura in Attercliffe. Ran head to head with Jonny which was good to put some pressure on the technique. Found I ran well when being decisive on my own orienteering but was a bit more distracted later on from being a bit more tired and lazy. Good session though and fun to push a bit harder together.

Road running warm up/down 15:07 intensity: (11:04 @1) + (4:03 @2) 3.21 km (4:43 / km) +13m 4:37 / km
ahr:136 max:144 shoes: Altra Torin 4.0

1 PM

Cross Training 32:47 [1]

Swim with M in Hathersage.
5 PM

Off-road running 30:00 intensity: (16:59 @1) + (10:46 @2) + (2:15 @3) 6.47 km (4:38 / km) +129m 4:13 / km
ahr:139 max:157 shoes: Nike Wildhorse 4

Shake out.

Friday May 21 #

1 PM

Off-road running warm up/down 15:00 intensity: (10:15 @1) + (4:02 @2) + (43 @3) 3.24 km (4:38 / km) +28m 4:26 / km
ahr:133 max:157 shoes: Inov-8 x-talon 225 Pink

Sprint Orienteering 9:12 intensity: (17 @1) + (23 @2) + (6:08 @3) + (2:24 @4) 2.07 km (4:27 / km) +50m 3:58 / km
ahr:161 max:171 spiked:18/20c shoes: Inov-8 x-talon 225 Pink

First sprint course in the Botanical Gardens. Tricky at 1:2000 so tried to be decisive on planning and executing exit direction. Generally went well, tough in the rain.

Sprint Orienteering 9:52 intensity: (25 @1) + (11 @2) + (7:03 @3) + (2:13 @4) 2.01 km (4:54 / km) +49m 4:23 / km
ahr:160 max:168 spiked:19/20c shoes: Inov-8 x-talon 225 Pink

Second loop. Little bit tired, bit more technical so really honed in on the process with decent results. Interesting to try and be more conscious of when to push and when to hold back.

Off-road running warm up/down 15:21 intensity: (2:20 @1) + (8:54 @2) + (4:07 @3) 3.01 km (5:06 / km) +124m 4:14 / km
ahr:147 max:156 shoes: Inov-8 x-talon 225 Pink

Thursday May 20 #

6 AM

Off-road running 1:04:36 intensity: (34:44 @1) + (16:23 @2) + (13:29 @3) 12.29 km (5:15 / km) +427m 4:29 / km
ahr:137 max:161 shoes: Nike Wildhorse 4

Nice hilly route in Riv pre-breakfast. Keeping it easy but moving ok.
7 PM

Strength and conditioning 50:00 [1]

SYO circuits.

Wednesday May 19 #

7 AM

Road running 20:34 intensity: (14:40 @1) + (5:46 @2) + (8 @3) 4.5 km (4:34 / km) +82m 4:11 / km
ahr:120 max:153 shoes: Hoka Rincon

Pre-breakfast on Fulwood to get moving.
6 PM

Off-road running warm up/down 16:28 intensity: (13:43 @1) + (2:45 @2) 3.07 km (5:21 / km) +61m 4:52 / km
ahr:131 max:151 shoes: NVii Forest 1 Blue

Forest Orienteering 39:08 intensity: (1:23 @1) + (2:14 @2) + (21:58 @3) + (13:33 @4) 6.2 km (6:19 / km) +232m 5:19 / km
ahr:161 max:176 spiked:13/18c shoes: NVii Forest 1 Blue

SYO evening event at Wheata. Pretty scrappy run, started ok but switched off on 4 losing 1min~, another 20s~ on 5 and then 30s~ on 7. Better from there but still switching off a bit in the circles leading to some hesitations. Finished strongly but should have been a bit more focused on being tight on the nav and disciplined after the first mistake to switch back on.

Off-road running warm up/down 20:12 intensity: (11:52 @1) + (8:20 @2) 3.79 km (5:20 / km) +119m 4:36 / km
ahr:135 max:150 shoes: NVii Forest 1 Blue

Tuesday May 18 #

6 AM

Off-road running 45:00 intensity: (21:45 @1) + (23:15 @2) 9.09 km (4:57 / km) +94m 4:43 / km
ahr:138 max:152 shoes: Asics Fuji-Runnegade 2

Nice morning on the fields from home.
5 PM

Cross Training 30:50 [1]

Swim with M, nice evening and good to ease out.

Monday May 17 #

5 PM

Road running 53:20 intensity: (52:49 @1) + (31 @2) 10.06 km (5:18 / km) +108m 5:02 / km
ahr:122 max:145 shoes: Altra Torin 4.0

Easy plod on the roads with dad, horrible rainstorm at half way. Fixed up my HRM to try to train more sensibly. Not planning to be overly scientific about it, but keeping an eye on things whilst I'm juggling a lot at the moment. Felt very tired today so will take it easy for a couple.

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