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Training Log Archive: Nathan

In the 1 days ending Feb 8:

activity # timemileskm+mload
  Running2 58:00 8.37(6:56) 13.47(4:18) 90150.9
  Sprint Orienteering 1 30:02 4.24(7:05) 6.82(4:24) 15627 /30c90%83.0
  Total2 1:28:02 12.61(6:59) 20.29(4:20) 24627 /30c90%233.9

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Sa

Saturday Feb 8 #

8 AM

Running warm up/down 18:19 intensity: (3:35 @1) + (14:04 @2) + (40 @3) 3.73 km (4:54 / km) +15m 4:49 / km
ahr:142 max:163 shoes: Hoka Clifton 6

Running 15:26 [5] 5.03 km (3:04 / km) +12m 3:02 / km
ahr:143 max:155 shoes: Nike Air Zoom Streak 5

Rother Valley parkrun.
Went and ran this for a mid-winter progress checker. Been a while since I've ran anything hard on the flat so absolutely no clue on shape. Off the front solo and turned my watch off with the intention of just running hard. Happy with the result given the conditions and my lack of real speed work recently, wasn't sure how it was going throughout but felt strong. Just maybe lacking that real top end.

Running warm up/down 12:38 intensity: (1:35 @1) + (11:03 @2) 2.5 km (5:03 / km) +12m 4:56 / km
ahr:143 max:151 shoes: Hoka Clifton 6

2 PM

Running warm up/down 5:00 intensity: (2:57 @1) + (2:02 @2) + (1 @3) 1.0 km (4:59 / km) +25m 4:26 / km
ahr:130 max:156 shoes: Nike Zoom Winflo 4

Sprint Orienteering 30:02 intensity: (1:01 @1) + (10:08 @2) + (13:49 @3) + (5:04 @4) 6.82 km (4:24 / km) +156m 3:57 / km
ahr:156 max:169 spiked:27/30c shoes: Nike Zoom Winflo 4

SYO event in the Botanical Gardens and Collegiate. Felt pretty tired from earlier so just cruised around. 1 pretty mad mistake and a couple of sup-par routes but a nice enough trot out.

Running warm up/down 6:37 intensity: (4:01 @1) + (2:36 @2) 1.2 km (5:32 / km) +26m 5:00 / km
ahr:136 max:151 shoes: Nike Zoom Winflo 4

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