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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending May 30, 2021:

activity # timemileskm+mload
  Off-road Running5 3:29:31 23.41(8:57) 37.67(5:34) 1325338.5
  Road Running3 1:29:42 11.55(7:46) 18.59(4:49) 217153.4
  Sprint Orienteering 3 47:35 7.6(6:16) 12.23(3:53) 24954 /58c93%210.4
  Strength and conditioning1 25:0025.0
  Total8 6:11:48 42.56 68.5 179154 /58c93%727.3

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Sunday May 30, 2021 #

7 AM

Off-road Running 1:10:26 intensity: (31:26 @1) + (21:53 @2) + (17:07 @3) 10.51 km (6:42 / km) +800m 4:51 / km
ahr:140 max:162 shoes: NVii Crazy Lite F2

Pre-breakfast up The Law and Ben Cleuch. Awesome cloud inversion, shame not to have a camera. Bit tired climbing initially but just kept everything easy. Enjoyed it.

Saturday May 29, 2021 #

9 AM

Off-road Running warm up/down 12:55 intensity: (9:35 @1) + (3:20 @2) 2.49 km (5:11 / km) +6m 5:07 / km
ahr:132 max:147 shoes: NVii Crazy Lite F2

Sprint Orienteering 12:21 [5] 3.32 km (3:43 / km) +77m 3:20 / km
ahr:136 max:158 spiked:23/24c shoes: NVii Crazy Lite F2

Sprint Scotland race 1 (Crieff) - 2nd.
Felt good going in to this, happy with how the last weeks have been going and felt as though I was in a good place. Ran really well, had good conviction in the decisions I was making and committed to routes from the control which led to a good feeling through the race.
One or two minor blips, 5s~ on 14 and possibly sub-optimal routes on 3 losing a couple of seconds but really couldn't have done a huge amount more today. Really pleased with the result, felt confident in my technique and aggressive in my running where needed. Good stuff.

Off-road Running warm up/down 11:38 intensity: (3:12 @1) + (7:23 @2) + (1:03 @3) 2.32 km (5:01 / km) +15m 4:52 / km
ahr:143 max:156 shoes: NVii Crazy Lite F2

4 PM

Road Running warm up/down 24:15 intensity: (4:42 @1) + (11:17 @2) + (6:00 @3) + (2:16 @4) 4.43 km (5:28 / km) +26m 5:19 / km
ahr:149 max:175 shoes: NVii Crazy Lite XXC

Sprint Orienteering 14:21 [5] 3.9 km (3:41 / km) +32m 3:32 / km
ahr:150 max:163 spiked:14/15c shoes: NVii Crazy Lite XXC

Sprint Scotland race 2 (Bannockburn) - 3rd (2nd overall).
Really this was another pretty good run. A little more nervous after this morning's good result, but got on top of this well and felt calm and settled once I started. Good through the first section, committing to routes, second fastest on the long leg is some good feedback. Went ok through the housing estate, lost time on 6 wiggling through the cars (5s~) but no real issues. Made sure to push hard to 9 as the course opened up a bit but lost a bit of time on 11 picking the left route. Kept pushing through the final loop without any errors really.
Similar to this morning, not a huge amount I can pick holes in on this. Execution was again pretty spot on, good commitments to my routes and confident in my decisions. Perhaps tactically I could have focused more on flow with the fast running and "let go" a bit more at times, but I'm still pleased to have felt like I had full ownership over my technique.
Really happy with these 2 races. Physically I feel good and like I just have a little more to add at the top end. I felt confident and in control with my orienteering and it's great that this could produce some good results.

Off-road Running warm up/down 13:23 intensity: (2:52 @1) + (9:43 @2) + (48 @3) 2.4 km (5:35 / km) +8m 5:29 / km
ahr:141 max:159 shoes: NVii Crazy Lite XXC

Friday May 28, 2021 #

7 PM

Road Running 30:38 intensity: (22:40 @1) + (6:39 @2) + (1:19 @3) 6.93 km (4:25 / km) +47m 4:16 / km
ahr:135 max:160 shoes: Altra Torin 4.0

Easing out from the house after driving up.

Thursday May 27, 2021 #

Note
(rest day)

Wednesday May 26, 2021 #

6 AM

Off-road Running 50:19 intensity: (24:03 @1) + (20:20 @2) + (5:56 @3) 9.95 km (5:03 / km) +247m 4:30 / km
ahr:136 max:156 shoes: Nike Wildhorse 4

Nice pre-breakfast Riv with Jonny, feeling good.

Tuesday May 25, 2021 #

5 PM

Road Running warm up/down 16:26 intensity: (15:00 @1) + (1:07 @2) + (19 @3) 3.59 km (4:35 / km) +16m 4:29 / km
ahr:105 max:154 shoes: Altra Torin 4.0

Sprint Orienteering 20:53 intensity: (12 @1) + (31 @2) + (5:12 @3) + (14:49 @4) + (9 @5) 5.01 km (4:10 / km) +140m 3:39 / km
ahr:167 max:178 spiked:17/19c shoes: Altra Torin 4.0

Sprint course on Ponderosa. 4.1km course from 2019 so was a bit long for a "sprint" but still treated it the same. Pushed hard throughout, right on the limit. Only 1 mistake of 15s~, switching off at the top of a hill in oxygen debt and another 5s hesitation losing contact at the end of a leg. Pretty pleased with this and will run with a bit more control on the weekend which should iron out those small misses.

Road Running warm up/down 18:23 intensity: (1:16 @1) + (11:40 @2) + (5:27 @3) 3.64 km (5:03 / km) +128m 4:18 / km
ahr:149 max:163 shoes: Altra Torin 4.0

Monday May 24, 2021 #

6 AM

Off-road Running 50:50 intensity: (34:35 @1) + (15:56 @2) + (19 @3) 10.0 km (5:05 / km) +249m 4:31 / km
ahr:134 max:154 shoes: NVii Terra TT

Riv before breakfast, little bleary so kept it easy. Nice morning.
6 PM

Strength and conditioning 25:00 [1]

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