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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Nov 21, 2021:

activity # timemileskm+mload
  Off-road Running5 5:40:46 43.79(7:47) 70.48(4:50) 1488637.6
  Road Running4 3:10:46 25.79(7:24) 41.5(4:36) 780389.7
  Forest Orienteering 1 58:57 5.79(10:11) 9.32(6:20) 26109.7
  Total10 9:50:29 75.37(7:50) 121.3(4:52) 22941137.0

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MoTuWeThFrSaSu

Sunday Nov 21, 2021 #

9 AM

Off-road Running 1:14:54 intensity: (1:05:43 @1) + (8:15 @2) + (7 @3) + (49 @4) 13.01 km (5:45 / km) +388m 5:01 / km
ahr:127 max:173 shoes: Saucony Peregrine 11

Nice and easy with Joe and Toni on the Chevin. Could have done more but no need to force it as the week has been bigger than expected. Really nice morning.
Solid week, feeling good.

Saturday Nov 20, 2021 #

8 AM

Road Running warm up/down 19:35 intensity: (6:35 @1) + (8:23 @2) + (4:37 @3) 3.89 km (5:02 / km) +87m 4:32 / km
ahr:143 max:161 shoes: Adidas SL20

Road Running 15:38 intensity: (30 @1) + (15 @2) + (14 @3) + (5:39 @4) + (9:00 @5) 5.0 km (3:08 / km) +60m 2:57 / km
ahr:176 max:187 shoes: Adidas SL20

Bradford Parkrun.Quite a tough course with a long drag, then a straight then a sharp drop to the start of the lap. Probably makes it a bit slower overall but good training for this time of year. Ran hard off the front and was pleased with the time when finishing as my watch was bugging out from the go. Felt like I had a bit more to give which was nice, strong throughout, interesting to wear my HRM. Snuck under the old record by 10s~.
A crazy amount of bouncy shoes on display today!

Road Running warm up/down 14:09 intensity: (7:44 @1) + (5:08 @2) + (1:17 @3) 3.0 km (4:43 / km) +54m 4:20 / km
ahr:139 max:159 shoes: Adidas SL20

1 PM

Forest Orienteering 58:57 intensity: (29:52 @1) + (13:25 @2) + (10:17 @3) + (4:46 @4) + (37 @5) 9.32 km (6:20 / km) +26m 6:14 / km
ahr:140 max:180 shoes: NVii Terra TT (2)

CLOK couch to green coaching.

Friday Nov 19, 2021 #

3 PM

Off-road Running 1:20:12 intensity: (27:26 @1) + (39:53 @2) + (12:53 @3) 16.61 km (4:50 / km) +379m 4:20 / km
ahr:142 max:163 shoes: Saucony Peregrine 11

Realy nice loop along the canal, up through the quarry in Bingley then looping back over the moor. Felt great, maybe the extra hours sleep kicking in. Ran with a full pack.

Thursday Nov 18, 2021 #

6 AM

Road Running 50:53 intensity: (6:09 @1) + (37:15 @2) + (7:29 @3) 11.41 km (4:28 / km) +242m 4:02 / km
ahr:138 max:164 shoes: Hoka Clifton 8

Baildon road loop. 5x15s uphill strides and a mile downhill effort through Baildon. Bit of a grim morning but going ok.
7 PM

Off-road Running 28:57 intensity: (21:57 @1) + (6:19 @2) + (41 @3) 5.52 km (5:15 / km) +174m 4:32 / km
ahr:123 max:156 shoes: Saucony Peregrine 11

Easy on the trails above the house. Breezy evening.

Wednesday Nov 17, 2021 #

6 AM

Off-road Running 1:20:45 intensity: (23:39 @1) + (27:38 @2) + (29:28 @3) 16.58 km (4:52 / km) +395m 4:21 / km
ahr:138 max:161 shoes: Saucony Peregrine 11

Feeling a bit groggy to start but woke up on. Light fartlek work on the Moor, pretty sloppy in places and got in the rough stuff so some decent quality in there still.
4 PM

Road Running 25:00 intensity: (22:47 @1) + (2:13 @2) 5.29 km (4:44 / km) +76m 4:25 / km
ahr:129 max:146 shoes: Hoka Clifton 8

Road recovery.

Tuesday Nov 16, 2021 #

4 PM

Off-road Running 1:15:58 intensity: (25:58 @2) + (50:00 @3) 18.75 km (4:03 / km) +152m 3:54 / km
ahr:150 max:172 shoes: Hoka Clifton 8

On the canal, easy 15, steady 45, easy 15. Chest got tight in the cold air after the turn around so eased off for a bit and finished a bit stronger. Felt good otherwise.

Monday Nov 15, 2021 #

10 AM

Road Running 1:05:31 [2] 12.91 km (5:04 / km) +261m 4:36 / km
ahr:156 max:187

Porter catch up with the guys, awesome weekend.

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