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Training Log Archive: Nathan

In the 7 days ending May 26:

activity # timemileskm+mload
  Running9 4:13:16 30.42(8:20) 48.96(5:10) 500261.9
  Sprint Orienteering 6 1:52:54 14.88(7:35) 23.94(4:43) 265303.1
  Total10 6:06:10 45.3(8:05) 72.9(5:01) 765565.0

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Sunday May 26 #

8 AM

Running 15:02 [1] 3.06 km (4:55 / km) +41m 4:36 / km
ahr:128 max:147 shoes: Puma Velocity Nitro 2 (3)

12 PM

Running warm up/down 25:46 [1] 4.89 km (5:16 / km) +73m 4:54 / km
ahr:159 max:185 shoes: Puma Deviate Nitro Elite

Sprint Orienteering 15:30 [5] 3.9 km (3:58 / km) +28m 3:50 / km
ahr:181 max:199 shoes: Puma Deviate Nitro Elite

WC Sprint - 50th.
A surprisingly straightforward start but I felt like I was running quite defensively waiting for the traps which never came. No technical issues other than a longer route on 2 but should have pushed harder from the start. Caught Cornelius at 8 but never really saw him again. Got moving on the long leg and ran a good split. Fine through the underpasses and ran well through to 23, only 20s down on Ralph here. Then I just couldn't work out what was happening with the rooftop garden even with 10-15s with my magnifier on. Ended up running the long way round on both legs and lost around 20s~, fine to the finish.
Bit frustrating to lose quite a few places on something which felt so unnecessary, some had prepared for it and some had not and this is reflected in the splits. I think it's a shame that preparation rather than execution seems to have a bigger weighting on results but it's not entirely unexpected. On the whole, not a particularly bad run, 5-10s on number 2, maybe 5s on 17, 15-20s with the rooftop stuff and some more time to be gained from starting aggressively. It's just tight margins and I need to be more clinical to get the right result, fitness is there but I didn't use it well enough today.

Running 14:21 [1] 3.0 km (4:47 / km) +42m 4:29 / km
ahr:167 max:183 shoes: Puma Deviate Nitro Elite

Saturday May 25 #

6 AM

Running 10:00 intensity: (7:55 @1) + (2:05 @2) 1.82 km (5:29 / km) +57m 4:44 / km
ahr:132 max:152 shoes: Puma Velocity Nitro 2 (3)

8 AM

Running warm up/down 23:40 [1] 4.52 km (5:14 / km) +12m 5:10 / km
ahr:162 max:196 shoes: Puma Deviate Nitro Elite

Sprint Orienteering 6:34 [5] 1.9 km (3:27 / km) +20m 3:17 / km
ahr:176 max:206 shoes: Puma Deviate Nitro Elite

WC KO Sprint QF - 4th (19th overall)
Fastest heat of the day by 10-15s. Stuck to my plan well, settled in to the pack and had all of the routes planned on the way to 1. Should have been more aggressive at this point but was moving well and in a good position, so decided to wait and kick on later. Got boxed in behind Krivda on the stairs a couple of times which he was very slow on so, lost contact with the Norwegians. Back on with them at number 8 and took a good route but just got run out if it in the end. Bit disappointing not to get through but encouraging to be more competitive and pick up a World Cup pb.

Running warm up/down 15:08 [1] 1.67 km (9:03 / km)
ahr:169 max:193 shoes: Puma Velocity Nitro 2 (3)

Friday May 24 #

8 AM

Running 11:51 [1] 2.42 km (4:54 / km) +36m 4:34 / km
ahr:173 max:199 shoes: Puma Velocity Nitro 2 (3)

Shake.
1 PM

Running warm up/down 30:01 [1] 5.43 km (5:31 / km)
ahr:153 max:203 shoes: Puma Liberate Nitro

Sprint Orienteering 11:07 [5] 3.2 km (3:28 / km) +19m 3:22 / km
ahr:182 max:205 shoes: Puma Liberate Nitro

WC KO Sprint Qualifier - 11th, job done.
Good start and got the good route to the 2nd. Maybe took a longer route on 4 but not by too much. Moved well through the shorter loop in the northern bit of the town but missed the short route to 6. Then was solid for the rest and pushed well. Could have started faster today and been a bit more aggressive but a solid enough technical performance and felt it was more important to stay in control, 10s dropped across route choices on 4 and 6 but otherwise job done.

Running warm up/down 12:40 [1] 2.2 km (5:45 / km) +21m 5:30 / km
ahr:173 max:191 shoes: Puma Velocity Nitro 2 (3)

Thursday May 23 #

11 AM

Sprint Orienteering 43:30 intensity: (36:46 @1) + (3:59 @2) + (1:00 @3) + (1:45 @4) 7.5 km (5:48 / km) +106m 5:25 / km
ahr:127 max:169 shoes: Puma Velocity Nitro 2 (3)

Model map.

Wednesday May 22 #

2 PM

Running warm up/down 14:23 intensity: (12:12 @1) + (2:11 @2) 2.93 km (4:54 / km) +37m 4:37 / km
ahr:131 max:148 shoes: Puma Deviate Nitro Elite

Aarau WC course from a few years back. Generally ran well.

Sprint Orienteering 18:11 intensity: (1:21 @1) + (4:40 @2) + (10:26 @3) + (1:44 @4) 3.67 km (4:57 / km) +59m 4:35 / km
ahr:155 max:175

Running warm up/down 9:09 intensity: (7:16 @1) + (1:53 @2) 1.92 km (4:46 / km) +7m 4:41 / km
ahr:132 max:143 shoes: Puma Deviate Nitro Elite

Tuesday May 21 #

6 PM

Running 41:13 [1] 8.8 km (4:41 / km) +99m 4:26 / km
ahr:170 max:194 shoes: Puma Magnify Nitro

Monday May 20 #

3 PM

Sprint Orienteering 18:02 intensity: (7:03 @1) + (6:29 @2) + (4:30 @3) 3.77 km (4:47 / km) +33m 4:35 / km
ahr:141 max:160 shoes: Salomon Phantasm

Attempted o-intervals in Leeds City Centre on the way home from working in Sheffield. Bit of a disaster, far too busy, lots of people and traffic, map quality was almost unusable. Real shame as David B had planned some fun looking courses. Cut it off at the end of the second to avoid practicing bad technique. Shoes are also a bit narrow for me so they're for the vinted I'm afraid! Sometimes these days happen.

Running warm up/down 15:02 intensity: (12:31 @1) + (2:31 @2) 3.11 km (4:50 / km) +53m 4:27 / km
ahr:131 max:150 shoes: Salomon Phantasm

Running warm up/down 15:00 [1] 3.16 km (4:44 / km) +23m 4:35 / km
ahr:126 max:135 shoes: Salomon Phantasm

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