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Training Log Archive: Nathan

In the 7 days ending May 19:

activity # timemileskm+mload
  Running8 7:23:29 55.74(7:57) 89.7(4:57) 1324697.2
  Strength and conditioning2 49:0649.1
  Sprint Orienteering 1 28:35 4.06(7:02) 6.54(4:22) 2994.4
  Total8 8:41:10 59.8 96.24 1353840.7

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Sunday May 19 #

1 PM

Running 1:12:00 intensity: (37:48 @1) + (27:59 @2) + (6:06 @3) + (7 @4) 14.41 km (5:00 / km) +267m 4:34 / km
ahr:139 max:166 shoes: Nike Terra Kiger 7

Home from the Cow and Calf. Roasting on the top but a nice cool breeze made this very enjoyable. Haven't pushed it since Sprint Scotland, gotten to the place where my knee feels good on sessions and my body is back used to more normal training, so I'm confident I'll be fine at the WCs. Just focused on quality sessions and listening to my body, feel in a good place.

Saturday May 18 #

8 AM

Running warm up/down 15:00 intensity: (9:34 @1) + (4:21 @2) + (1:05 @3) 3.03 km (4:57 / km) +68m 4:27 / km
ahr:136 max:159 shoes: Puma Velocity Nitro 2 (3)

Running 33:36 intensity: (4:30 @1) + (7:15 @2) + (6:47 @3) + (12:45 @4) + (2:19 @5) 8.13 km (4:08 / km)
ahr:159 max:182 shoes: Skechers Speed Elite Hyper

Track session at Trinity in Horsforth. Meaning to get across here for a while, gravel and dirt track but does the job.
Session was: 5mins tempo (2), 2x600m(400), 4x400m(200), 4x200m(100) and 4x100 strides. Based it roughly off of a Mona, no distance markers on the track other than some rough scuffing but it appears I gave myself a bit more work to do on most reps!
Really pleased with this, felt strong throughout and like the turnover started coming along on the 200s, good to keep the recoveries generous to allow for quality. Good place to be working from to put the last pieces together.

Running warm up/down 15:00 intensity: (7:38 @1) + (6:25 @2) + (57 @3) 2.85 km (5:16 / km) +50m 4:51 / km
ahr:137 max:156 shoes: Puma Velocity Nitro 2 (3)

Friday May 17 #

10 AM

Running 6:29 intensity: (6:24 @1) + (5 @2) 1.33 km (4:52 / km) +28m 4:24 / km
ahr:125 max:140 shoes: Puma Velocity Nitro 2 (3)

Strength and conditioning 25:19 [1]
ahr:101 max:134

Gym with run to/from. Dynamic strength and balance work, feeling quite good.

Running 6:23 intensity: (4:45 @1) + (1:33 @2) + (5 @3) 1.33 km (4:47 / km) +23m 4:24 / km
ahr:131 max:153 shoes: Puma Velocity Nitro 2 (3)

4 PM

Running 57:39 intensity: (43:13 @1) + (13:24 @2) + (1:02 @3) 11.18 km (5:10 / km) +210m 4:43 / km
ahr:133 max:159

Thursday May 16 #

3 PM

Running warm up/down 15:00 intensity: (10:06 @1) + (3:42 @2) + (1:12 @3) 3.3 km (4:33 / km) +6m 4:30 / km
ahr:135 max:160 shoes: Adidas Adizero Pro

Sprint Orienteering 14:11 intensity: (15 @1) + (11 @2) + (22 @3) + (13:11 @4) + (12 @5) 3.58 km (3:58 / km) +14m 3:53 / km
ahr:172 max:178 shoes: Adidas Adizero Pro

Junior test race sprint at York uni. Day working in Scarborough so this worked well to break up the drive home. Tempo effort, focus was on staying ahead of myself which worked quite well with the longer leg style, body feeling a bit naff after a day in the car. Mostly good, the campus was pretty busy so took it carefully on any corners or congested bits. Happy with my execution but I could have taken a bit more time assessing routes before committing. Caught out by one barrier on #2 because the printing quality wasn't amazing from work. Otherwise quite good feedback.

Sprint Orienteering 14:24 intensity: (35 @1) + (3:05 @2) + (10:44 @3) 2.96 km (4:52 / km) +15m 4:45 / km
ahr:153 max:164 shoes: Adidas Adizero Pro

Cruised the girls after. Had intended to run it at tempo as well but didn't realise it was essentially the same as the guys. Took the opportunity to test diffferent routes which was useful, I think 1/2 felt better, going left on #2 felt shorter a bit shorter but I don't think it makes a massive different on 2-3 or 6-7 as long as the execution is good. Useful session.

Running warm up/down 15:00 intensity: (12:07 @1) + (2:53 @2) 3.09 km (4:51 / km) +13m 4:45 / km
ahr:136 max:147 shoes: Adidas Adizero Pro

Wednesday May 15 #

6 PM

Running 1:22:30 intensity: (1:07:24 @1) + (14:11 @2) + (55 @3) 14.67 km (5:38 / km) +271m 5:09 / km
ahr:120 max:156 shoes: Puma Velocity Nitro 2 (3)

Easy loop with M then 40~ run around Baildon with the big sprint map keeping contact and reading the tiny detail. Good to keep the eye in.

Tuesday May 14 #

5 PM

Running 22:30 intensity: (5:40 @1) + (1:33 @2) + (3:22 @3) + (11:33 @4) + (22 @5) 5.89 km (3:49 / km) +16m 3:46 / km
ahr:156 max:180 shoes: Adidas Adizero Pro

5, 4, 3, 2, 1 (half recoveries) on the canal. First straight session without my knee support and it all felt good. Slight progression throughout and finishing fast. Positive.

Running 11:17 intensity: (3:51 @1) + (2:12 @2) + (2:43 @3) + (2:31 @4) 2.0 km (5:39 / km) +2m 5:37 / km
ahr:148 max:174

Sprint skills. Figure of 8's around the bowls pitches with 90 degree corners, accelerating out. Felt like good work.

Running warm up/down 15:01 [1] 3.3 km (4:33 / km) +22m 4:25 / km
ahr:129 max:139 shoes: Adidas Adizero Pro

Running warm up/down 15:55 intensity: (13:30 @1) + (2:25 @2) 3.28 km (4:51 / km) +42m 4:34 / km
ahr:134 max:150 shoes: Adidas Adizero Pro

Monday May 13 #

5 PM

Running 53:16 intensity: (33:12 @1) + (16:23 @2) + (3:41 @3) 10.56 km (5:03 / km) +281m 4:27 / km
ahr:136 max:163 shoes: Puma Velocity Nitro 2 (3)

Easy pre gym, feeling a little tired but moving ok.

Strength and conditioning 23:47 [1]
ahr:101 max:120

Good session, everything clicking.

Running 6:53 intensity: (5:23 @1) + (1:02 @2) + (28 @3) 1.37 km (5:03 / km) +23m 4:39 / km
ahr:133 max:157 shoes: Puma Velocity Nitro 2 (3)

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