Attackpoint AR - performance and training tools for adventure athletes

Training Log: Nathan

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	10	6:43:11	50.33	(8:01)	81.0	(4:59)	1293	1070.0
Forest Orienteering	2	2:17:38	14.03	(9:48)	22.58	(6:06)	558	501.9
Sprint Orienteering	2	1:06:37	9.24	(7:13)	14.86	(4:29)	349	232.4
Strength and conditioning	2	50:34						63.0
Total	12	10:58:00	73.6		118.44		2200	1867.2

2:16

0:00

Friday Apr 19 #

9 AM

Strength and conditioning 21:21
ahr:122 max:173

Running 40:11 8.4 km (4:47 / km) +82m 4:34 / km
ahr:173 max:190

Running 6:39 1.3 km (5:07 / km) +23m 4:42 / km
ahr:163 max:191

5 PM

Running 34:36 6.58 km (5:16 / km) +161m 4:41 / km
ahr:170 max:193

Thursday Apr 18 #

7 PM

Running 1:15:00 16.22 km (4:37 / km) +184m 4:22 / km
ahr:181 max:205

Wednesday Apr 17 #

6 PM

Running 15:00 3.18 km (4:43 / km) +54m 4:21 / km
ahr:170 max:184

Sprint Orienteering 18:11 4.58 km (3:58 / km) +98m 3:35 / km
ahr:172 max:193

Sprint Orienteering 11:49 3.17 km (3:43 / km) +74m 3:20 / km
ahr:168 max:191

Running 15:19 3.06 km (5:00 / km) +48m 4:38 / km
ahr:167 max:187

Tuesday Apr 16 #

6 AM

Running 30:09 [1] 6.43 km (4:41 / km) +65m 4:28 / km
ahr:173 max:189 shoes: Puma Velocity Nitro 2 (3)

Dropping Ms car at the garage.

3 PM

Strength and conditioning 29:13
ahr:108 max:175

Sprint focused exercises.

7 PM

Running 1:01:29 [2] 12.13 km (5:04 / km) +232m 4:38 / km
ahr:173 max:197 shoes: Nike Terra Kiger 7

Easy round the Glen and Bank. Felt a bit heavy after dinner. Nice evening other than the last 10 minutes being a hailstorm.

Monday Apr 15 #

6 AM

Running 31:12 [1] 6.43 km (4:51 / km) +66m 4:37 / km
ahr:171 max:189 shoes: Puma Magnify Nitro

Dropping the car off at the garage.

1 PM

Running 31:00 [1] 6.44 km (4:49 / km) +145m 4:19 / km
ahr:170 max:187 shoes: Puma Magnify Nitro

Collecting, keeping it easy today after the weekend.

Sunday Apr 14 #

10 AM

Running warm up/down 16:43 [1] 3.28 km (5:06 / km) +50m 4:44 / km
ahr:162 max:190 shoes: NVii Forest 1 (2024)

Forest Orienteering 33:15 5.67 km (5:52 / km) +102m 5:23 / km
ahr:166 max:189 shoes: NVii Forest 1 (2024)

BOC Relay - 3rd leg, 2nd to FVO.
Hmm, hard not to be disappointed with this one. Set out around 2+mins down on FVO and EUOC and was surprised to see both Thomas and James leaving number 1 as I came in to it after a small miss myself. I wasn't great through the first section up to 7, wasn't sure what the map was saying on 2 and 3 but got going again through the next few barring a small miss on 5, feeling relatively settled. Bit of a duff route on 8 spending more time in the green than necessary. 9 was the real kicker though, poor exit from 8 but readjusted on and felt good crossing the open. Saw James coming across from lower down and we hit the path on the far side at the same time. Potentially a bit tired from yesterday but I got dragged on to his line and ended up way higher in the woods than expected and none of the vegetation made sense from what the map said. Zig-zagged down and eventually found the thickets but had lost approx 2 mins and really the race. I was pretty good and steady from here, no major issues through the last section but it's definitely the most frustrated I've been coming in for a silver in a relay.
Sounds as though me, Will and Phil all had similar opportunities to take the lead and all had difficulties today. The potential was definitely there and maybe we were all feeling yesterday a bit. Body definitely felt quite tired and like I didn't have much pop. I think I could have done a bit more work getting in the right mindset to run a calm relay leg but the temptation to push hard and try to chase overrode those sensible thoughts. Definitely frustrating and hopefully next year we can set it right.

Running warm up/down 13:29 [1] 2.16 km (6:15 / km) +2m 6:13 / km
ahr:160 max:191 shoes: NVii Forest 1 (2024)

2 PM

Sprint Orienteering 36:37 [3] 7.11 km (5:09 / km) +177m 4:35 / km
ahr:172 max:203 shoes: Adidas Adizero Pro

Saturday Apr 13 #

12 PM

Running warm up/down 10:50 [1] 2.21 km (4:53 / km) +76m 4:10 / km
ahr:166 max:185 shoes: NVii Forest 1 (2024)

To bus.

Running warm up/down 8:49 [1] 1.4 km (6:17 / km) +51m 5:19 / km
ahr:161 max:190 shoes: NVii Forest 1 (2024)

Forest Orienteering 1:44:23 16.91 km (6:10 / km) +456m 5:26 / km
ahr:167 max:193 shoes: NVii Forest 1 (2024)

BOC Long - 4th +3:06 to Willy.
Quite looking forward to this but no expectation or pressure as this sort of race really isn't the focus this season. Planned to be steady and clean through the first bit in Skelder as I felt this would be trickier and mostly this went well with just some hesitations and little inefficiencies, though it never felt fast or aggressive. Moved well through the open running bits to 13 but still didn't feel I had much aggression in the terrain. Caught Joe here and ran quite well through to 16 but unfortunately my map had rubbed off over 16-18 so was hesitant on 17 and made a big banana to 18. I was 1min down to Will on 16 and moving steadily but after taking probably a bit of a slow route to 19 (left past 26 better?) and getting caught in the river he caught at 21.
We had a good race for the last 30mins or so, caught in the (potentially unfair?) trap on 24 with the crossing points losing over 1min but otherwise we were mostly clean and kept each other honest, though both flagging in the last 10-15 and consequently losing another minute on 29 with a tired route past 26, missing the tunnel and adding too much distance. Played my team mate role well by telling him to suck it up on the last couple of hills as it felt like I hadn't blown the race and he was probably in with a good shot at the win.
On the whole a similar feeling to the JK. I didn't go in with this as a goal this year and it was a bit of a case of seeing how it goes with the focus still on the sprint. Fairly pleasing to see that I am still competitive in the forest and that the fitness is good enough for a hard long distance (just). It is a little frustrating to run these races without being conditioned though and I would have loved to have run this course after a winter on the hills/fells. Nice not to have blown it and minimised mistakes, but there are too many small ones to be really satisfied. Mostly this is just a lack of long distance discipline and focus which I feel I had more last year in terms of not throwing away cheap time on easy mistake like 18, 24 and 29. It's been fun to race in the forest the last few weekends and I know it wouldn't take much to be in a good place for it (especially in a long distance) which is pleasing. That said with the exception of the British Middles/Northerns, focus will be mostly just on sprint from now, looking forward to starting to get faster and get some more racing in over the next couple of months.

Running warm up/down 12:45 [1] 1.76 km (7:14 / km) +52m 6:18 / km
ahr:166 max:198 shoes: NVii Forest 1 (2024)

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