Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig Nolan

In the 7 days ending Jun 16, 2016:

activity

time

miles

Running

2:34:32

17.83

(8:40)

28.7

(5:23)

560

Track

2:05:34

10.66

(11:47)

17.15

(7:19)

Orienteering

1:36:44

9.78

(9:53)

15.74

(6:09)

Swimming

1:00:00

0.75

(1:20:28)

1.2

(50:00)

Total

7:16:50

39.02

(11:12)

62.79

(6:57)

560

2:15

0:00

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Thursday Jun 16, 2016 #

7 PM

Track 55:34 [3] 8.15 km (6:49 / km)
ahr:160 max:193 (injured) shoes: Mizuno 4ic

Session - 8x(300m) fast
Recovery - Jog 100m
Times - 32, 31, 32, 34, 31, 32, 34, 36

I think I may have overcooked it with the training yesterday. I was really really struggling today, not only for speed but also consistency, I was all over the place and really tailed off at the end. Very hard week starts next week so hopefully I can get through it.
Also, I was a bit keen on the warm up and twinged my hamstring doing strides. It didn't stop me running but it is a bit uncomfortable so will need to watch it.

C • 300m??? 1

Wednesday Jun 15, 2016 #

11 AM

Running (longish run) 1:15:18 [3] 12.5 km (6:01 / km) +407m 5:11 / km
ahr:170 max:193 shoes: Adidas Swoop

Run in the pentlands with handsome Andy. I think we were both feeling the pain after hard sessions the night before so the pace was very slow all the way out. Ran from Bonaly up to Capelaw and along to Harbor hill and home. Very stop starty on the climbs though, that was my fault. Still struggle to pace myself when climbing.

8 PM

Swimming 1:00:00 [4] 1.2 km (50:00 / km)

So ive decided I need to do a few double sessions over the summer but don't want to add too much running so I though swimming instead. It was really really tough on my upper body. I was ok doing the crawl but as soon as I had to use a pool buoy I was dying. Should help with my strength though :)

Tuesday Jun 14, 2016 #

7 PM

Track 1:10:00 [3] 9.0 km (7:47 / km)
ahr:155 max:195 shoes: Mizuno 4ic

Session - 2x(400,400,800,300)
Recovery - 45s, 45s, 90s 6mins between sets
Times - 71,70,1:34,53 - 73,71,1:32,50

Such a brutal session. It was all meant to be done at 1500m pace but the lack of recovery made to 800 really really tough. I couldn't keep pace with the boys at the front but I think my times were ok.

Monday Jun 13, 2016 #

8 PM

Running (easy run) 49:04 [2] 10.2 km (4:49 / km) +153m 4:28 / km
ahr:163 max:180 shoes: Mizuno 4ic

After a frustrating weekend where I kind of felt I didn't perform to my best ability, I decided a long easy recovery run would be the right way to start the week. Just went up into the pentlands for a bit. My right knee was a bit sore at first but soon settled.

Sunday Jun 12, 2016 #

10 AM

Running (warm up) 10 [1] 2.0 km (5 / km)
ahr:133 shoes: VJ Falcon

11 AM

Orienteering race (British Middle Champs) 1:01:00 [4] 7.8 km (7:49 / km)
ahr:169 max:190 shoes: Mizuno 4ic

I was so bad today, found the nav really really tough. I was scrappy through the first 10 controls before I managed to string a couple together and get into a rhythm. I did feel like I was moving well between each control pick but whenever I got close, despite slowing to just above a walk at best, I just couldn't find anything. It was a fantastic area though so really enjoyed it, would love to go back and try it again to see if I can gt it right.

Saturday Jun 11, 2016 #

11 AM

Running (warm up) 15:00 [1] 2.0 km (7:30 / km)
ahr:130 shoes: Mizuno 4ic

12 PM

Orienteering race (British Sprint Champs Q2) 18:30 [5] 4.03 km (4:35 / km)
ahr:186 max:196 shoes: Mizuno 4ic

Had an ok run, nothing magnificent. Went over it with Alex after and realised I had tonnes of route choice which was pretty interesting because at the time I had thought my route choice had been pretty good. The course was deceptively easy so I took my eye off the ball and made a few silly mistakes. Still made the B final for the first time ever and had no chance of making the A so was good enough.

2 PM

Running (warm up) 15:00 [1] 2.0 km (7:30 / km)
ahr:140 shoes: Mizuno 4ic

Heart rate seems a bit high during this warm up... Obviously keen

3 PM

Orienteering race (British Sprint Champs B) 17:14 [5] 3.91 km (4:24 / km)
ahr:184 max:192 shoes: Mizuno 4ic

Had a much cleaner run this time, only a couple of wobbles but realistically could have saved somewhere between 30-40s. I had a few issues with my map sticking together but yeah, much happier.

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