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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running12 5:39:36 36.72(9:15) 59.09(5:45) 1659494.8
  Sprint Orienteering 6 1:56:05 12.48(9:18) 20.09(5:47) 596380.4
  Strength and conditioning1 29:1829.3
  Total13 8:04:59 49.2 79.18 2255904.5

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Sunday Jun 2 #

7 AM

Running warm up/down 22:00 [1] 3.56 km (6:11 / km) +83m 5:33 / km
ahr:121 max:135 shoes: Puma Velocity Nitro 2 (3)

2 PM

Running warm up/down 22:36 [1] 2.86 km (7:54 / km) +1m 7:52 / km
ahr:153 max:182 shoes: Puma Velocity Nitro 2 (3)

Sprint Orienteering warm up/down 15:55 intensity: (22 @1) + (5 @2) + (1:44 @3) + (1:34 @4) + (12:10 @5) 3.87 km (4:07 / km) +120m 3:34 / km
ahr:182 max:206 shoes: Puma Deviate Nitro Elite

World Cup Sprint Relay - 5th!
Grace had a cracking first leg and Freddie ran a really impressive race to set me out in 8th, just back from the podium spots and with a pack chasing. Set off hard and was good through to 6, closing the Danes, Czech's and both Norwegian teams. Didn't spend enough time planning 7, or maybe prepping enough for the railway crossings, so got caught on the middle bridge, though I realised early and got my foot down to minimise the time loss (+10s). Reacted well and ran some good splits through to the arena passage and then chose good routes through the next section in to the town. No real issues from here other than a massive hesitation on 18, stopping at the first set of stairs but again I'm happy with how I responded, making the right decision rather than rushing and losing loads of time. This let the Norwegians get a small gap but raced Loic the rest of the course to come in 10th, though I think I could have closed the Norwegians if it weren't for the narrow streets and getting caught behind Loic. Then, as ever, Meg ran a great last leg to bring us up to the podium. Felt like we all did our jobs quite well today.
I could have saved 20s across number 7 and 18, one of these would have been on but both is a little frustrating, otherwise it was a really good run. Today felt like how I wanted to run the individual races, despite the relay aspect it felt like the pressure was off, I was running with a lot of confidence and getting a lot out of myself physically. More of this please!

Running 3:08 [1] 0.31 km (10:08 / km)
ahr:161 max:179 shoes: Puma Velocity Nitro 2 (3)

Saturday Jun 1 #

1 PM

Running warm up/down 25:05 [1] 3.6 km (6:58 / km) +86m 6:13 / km
ahr:151 max:182 shoes: Puma Velocity Nitro 2 (3)

Sprint Orienteering 15:55 [5] 3.02 km (5:16 / km) +86m 4:37 / km
ahr:172 max:195 shoes: NVii Crazy Lite XXC (22)

World Cup Sprint Italy - 35th.
Looking forward to this, looked a cool area and was ready for something a bit more technical than last weekend. Plan was to run steady through the gardens and then push harder in the town as the urban stuff here has felt good. Mostly worked well, I was probably overly cautious through the gardens but got the good routes. Butchered the route to 5 a bit, should have trusted my prep a bit more but some of the steps were a bit hidden with bushes and I was too cautious, lost 15s to Pete H on just not committing essentially whereas he said he just ran it from memory.
Tried to take my time on 9 but still didn't see the right route (it was closed geeking so a good point of learning there). Executed my route well and was generally happy with the rest of the course but again at times I was maybe too defensive and could have committed a bit harder.
On the whole another steady run but still left feeling I could have gotten a lot more from this race. I started too cautiously as before but executed a decent enough technical race with no major problems. Perhaps the selection element came in to play meaning I was running defensively so as not to blow it? There's definitely more to get out of myself physically, especially early in the race and I need to back my orienteering ability better rather than running cautiously. Feeling optimistic that I know I am in good shape to pull out a really good result, just need to free myself up to do so.

Running 10:18 [1] 1.83 km (5:37 / km)
ahr:158 max:178 shoes: Puma Velocity Nitro 2 (3)

5 PM

Running 14:52 intensity: (11:05 @1) + (3:47 @2) 2.78 km (5:21 / km) +124m 4:23 / km
ahr:134 max:149 shoes: Puma Velocity Nitro 2 (3)

Friday May 31 #

11 AM

Running 21:02 intensity: (13:20 @1) + (6:40 @2) + (1:02 @3) 3.65 km (5:46 / km) +65m 5:18 / km
ahr:135 max:158 shoes: Puma Velocity Nitro 2 (3)

Thursday May 30 #

8 AM

Running 30:00 intensity: (17:20 @1) + (10:47 @2) + (1:53 @3) 5.94 km (5:03 / km) +259m 4:09 / km
ahr:137 max:161 shoes: Puma Velocity Nitro 2 (3)

Bit with Charlotte.
3 PM

Running warm up/down 11:17 [1] 1.66 km (6:48 / km) +28m 6:17 / km
ahr:111 max:131 shoes: Puma Velocity Nitro 2 (3)

Sprint Orienteering 32:16 intensity: (9:57 @1) + (1:59 @2) + (5:46 @3) + (13:39 @4) + (55 @5) 4.55 km (7:05 / km) +186m 5:53 / km
ahr:149 max:180 shoes: Puma Velocity Nitro 2 (3)

3 x o-intervals in Recco with Meg and Pete M. Ran pretty well but felt tired and brain faded on the end of the last rep. Mostly positive.

Running warm up/down 10:53 [1] 1.71 km (6:22 / km) +42m 5:40 / km
ahr:125 max:134

Wednesday May 29 #

10 AM

Strength and conditioning 29:18 [1]
ahr:93 max:120

3 PM

Running warm up/down 10:00 intensity: (9:46 @1) + (14 @2) 1.84 km (5:26 / km) +41m 4:53 / km
ahr:120 max:141 shoes: Puma Velocity Nitro 2 (3)

Sprint Orienteering 16:45 intensity: (1:07 @1) + (2:59 @2) + (9:40 @3) + (2:59 @4) 3.02 km (5:33 / km) +122m 4:37 / km
ahr:157 max:173 shoes: Puma Velocity Nitro 2 (3)

Jogging the model event in Camiglino with Camilla following with a camera. All good except misreading the description on 13. Fun.

Running warm up/down 11:43 intensity: (8:48 @1) + (2:55 @2) 2.18 km (5:23 / km) +40m 4:56 / km
ahr:129 max:148 shoes: Puma Velocity Nitro 2 (3)

Tuesday May 28 #

10 AM

Running warm up/down 12:09 [1] 2.35 km (5:11 / km) +35m 4:49 / km
ahr:112 max:139 shoes: Puma Velocity Nitro 2 (3)

11 AM

Sprint Orienteering 21:50 intensity: (6:44 @1) + (32 @2) + (1:18 @3) + (7:12 @4) + (6:04 @5) 3.3 km (6:37 / km) +45m 6:12 / km
ahr:155 max:188 shoes: Puma Deviate Nitro Elite

Head to head o-intervals with Will, Freddie, Emil and Lasse. Felt good, ran well.

Running 32:50 intensity: (12:03 @1) + (9:20 @2) + (10:39 @3) + (48 @4) 6.08 km (5:24 / km) +93m 5:01 / km
ahr:144 max:169 shoes: Puma Velocity Nitro 2 (3)

Castle multi-level WD.
2 PM

Running warm up/down 12:36 intensity: (9:32 @1) + (2:10 @2) + (54 @3) 2.2 km (5:43 / km) +86m 4:47 / km
ahr:133 max:161 shoes: Puma Deviate Nitro Elite

Running 35:51 intensity: (10:55 @1) + (3:55 @2) + (1:53 @3) + (4:49 @4) + (14:19 @5) 6.43 km (5:35 / km) +366m 4:20 / km
ahr:160 max:187 shoes: Puma Deviate Nitro Elite

Hill reps in Bolzaneto with Emil. 5x3.5-4mins. first 3 on the winding road up, second 2 using the stairs. Felt good on the road but flagging a bit on the stairs, bit more practice needed to keep the effort high off the tops. Tough in the heat but good work.

Sprint Orienteering warm up/down 13:24 intensity: (8:07 @1) + (5:17 @2) 2.33 km (5:46 / km) +38m 5:20 / km
ahr:136 max:150 shoes: Puma Deviate Nitro Elite

Orienteer down.

Monday May 27 #

6 AM

Running 53:16 intensity: (44:39 @1) + (8:37 @2) 10.12 km (5:16 / km) +312m 4:34 / km
ahr:130 max:146 shoes: Puma Velocity Nitro 2 (3)

Morning run with the guys in the woods.

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