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Training Log Archive: Nathan

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m	load
Running	12	7:23:46	58.45	(7:36)	94.07	(4:43)	865	1385.0
Cross Training	2	1:23:38	21.1	(3:58)	33.95	(2:28)	130	254.5
Strength and conditioning	2	1:05:00						195.0
Orienteering	2	40:42	5.03	(8:05)	8.1	(5:01)	75	162.8
Total	17	10:33:06	84.58		136.12		1070	1997.3

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Monday Jun 30, 2014 #

4 PM

Running (Fartlek Intervals) 54:32 [4] 11.41 km (4:47 / km) +114m 4:33 / km
shoes: Inov-8 f-lite 195 (BR)

Headed out for another speed session, hitting the small roads around the villages. Found a new route as well, hitting Frolesworth, Ashby Parva, then a gorgeous road from there to Dunton, before heading back to Leire on the footpaths for a k then back up Back Lane to the railway and home. Really enjoyed it today, breathing was still a little heavy and chest a bit tight but better than yesterday. Efforts ranged from 300m-6/700m. Felt good pushing, perhaps a little tired towards the end but I can feel myself getting more and more comfortable.

Sunday Jun 29, 2014 #

5 PM

Running (Warm up/down) 24:06 [2] 4.32 km (5:35 / km) +50m 5:16 / km
shoes: Inov-8 Road x-233

Jogging there and jogging back to the straight on the far side of Frolesworth. Felt ok, despite cousins 21st last night, wheezing heavily and struggling to breathe on the way back because of the high pollen count. Anyone have any tips for this (other than the obvious piriton)?

Running (Intervals) 17:29 [5] 3.55 km (4:55 / km) +20m 4:47 / km
shoes: Inov-8 Road x-233

Headed down to the straight for 8x400m (1 min recovery). Didn't fancy my usual set of 10, felt a little wobbly to be honest. Managed pretty well, moving quite nicely, just shortness of breath due to the pollen I mentioned really impeded me. Looking a bit more positive, so looking forward to the O-Ringen now, just need to make sure I can maintain my speed now, so lots of speed work in the next couple of weeks.
(average time was roughly 60-65 for each)

Saturday Jun 28, 2014 #

1 PM

Running (Canal Run) 35:00 [3] 7.0 km (5:00 / km) +20m 4:56 / km
shoes: Inov-8 f-lite 195 (BR)

Got to my cousins for her 21st (forgot to update this the other day). Easy one out and back on the canal (3.5 there and back), nice but nothing special.

Thursday Jun 26, 2014 #

3 PM

Running (Fartlek ) 38:09 [4] 8.23 km (4:38 / km) +89m 4:24 / km
shoes: Inov-8 x-talon 212

Decided against a rest, kind of wanted one but thought this was probably best. Headed out normal dunton run, but then jumped on to a new path that i saw that headed roughly home from one about halfway round. nice little route, seemed almost like lake district on one bit, wasn't half as nice as up there but still decent. Paths are awful still, so hard to run without drowning in flies and we need some rain. Broke up the run in to 250-500m efforts every few hundred metres. Enjoyed it in the end, which I was surprised about, and felt far better than I have done pushing recently.

Wednesday Jun 25, 2014 #

5 PM

Cross Training (Road Bike) 43:38 [4] 18.95 km (2:18 / km) +100m 2:15 / km

Headed out on my bike after finally fixing my back wheel, so thought I'd give it a spin. Not too bad for the first loop, taking the country roads from Frolesworth then back towards Lutterworth before cutting across towards Gilmorton. As I was repumping the tyre, it seemed to take ages to get there. Felt dead slow going across the main road, so stopped for a check and realised it was nearly completely flat. Turned around and headed home basically. Before this, I was throwing in sprints (about 20 in total) of about 100m each so a decent work out, hence the 4.

6 PM

Strength and conditioning (Core) 15:00 [3]

Compensated for the loss of cycling time. General core set, free circuit.

Tuesday Jun 24, 2014 #

4 PM

Cross Training (To and From) 40:00 [2] 15.0 km (2:40 / km) +30m 2:38 / km

Cycling in to broughton for a haircut then to a friends and home, bit of a rest day really.

Monday Jun 23, 2014 #

4 PM

Running (Integrated intervals ) 53:11 [4] 11.98 km (4:26 / km) +106m 4:15 / km
shoes: Inov-8 x-talon 190 (2)

Nice run out, very very hot but felt better than I have done the last week or two. Public footpaths are the worst they've ever been, all overgrown and very difficult to walk, let along run down. Broke the run up in to uneven sections and ran a more or less fartlek session. Better pushing myself, might hit the bike tomorrow.

Sunday Jun 22, 2014 #

4 PM

Strength and conditioning (General) 50:00 [3]
shoes: Inov-8 f-lite 195 (BR)

Mainly upper body, in an attempt to bash my core in to better shape for the o-ringen. Not feeling too bad, bit of rolling to finish as well.

Saturday Jun 21, 2014 #

11 AM

Running (Warm up/down) 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov-8 f-lite 195 (BR)

All jogging and stretching through the day for the Nottingham sprint weekend.

Orienteering (Nottingham Sprint 1) 19:42 [4] 4.05 km (4:52 / km) +40m 4:38 / km
shoes: Inov-8 f-lite 195 (BR)

Not a great race, running wise, poor due to lack of training. Few poor route choices because of my lack of practice but generally navigating ok. 5th.

1 PM

Orienteering (Nottingham Sprint 2) 21:00 [4] 4.05 km (5:11 / km) +35m 4:58 / km
shoes: Inov-8 f-lite 195 (BR)

oddly, the same distance for a slightly longer one. Very similar story to earlier so no need for detail, I was gone at the end which was very annoying. 4th.

Friday Jun 20, 2014 #

4 PM

Running (Dunton Short) 34:01 [3] 7.59 km (4:29 / km) +69m 4:17 / km
shoes: Inov-8 x-talon 190 (2)

Gradually getting there, felt better in my body today, but legs a little wobbly.

Thursday Jun 19, 2014 #

1 PM

Running (Easy) 23:45 [2] 5.12 km (4:38 / km) +50m 4:25 / km
shoes: Adidas Response Cushion 19

Easy one around the roads before heading to a friends, still not feeling great.

Tuesday Jun 17, 2014 #

1 PM

Running (Villages) 50:16 [3] 11.36 km (4:25 / km) +178m 4:06 / km
shoes: Adidas Response Cushion 19

Tweaked my route that goes past work to cut this out and do an extended route through the Claybrookes. Not much different to yesterday except it was on the roads. Legs ok and drank enough today I think. Still feeling really ill at around 7/8km and this reaction thing I keep getting has come back again so going to head to the doctors for it. I guess I enjoyed it, but running is a bit of a struggled after such a long gap, really after the Northern Champs.

Monday Jun 16, 2014 #

4 PM

Running (Dunton Short) 34:01 [3] 7.59 km (4:29 / km) +69m 4:17 / km
shoes: Inov-8 x-talon 190 (2)

Headed out for another easy one, bit of a leg/body tester before getting back in to this. Leg's didn't feel as bad as I thought and breathing was ok, but I did struggle with hayfever (badly), allergic reaction on my arms to some sort of plant or something. Also the trails are god awful round here now with high grass and undergrowth meaning more flies and difficult, uncomfortable, and in truth not very free flowing running. Might stick to roads for a bit until the weather gets a little less warm. Overall, not too bad really, enjoyed getting out, but glad it was over so mixed feelings really.

Sunday Jun 15, 2014 #

Note
(rest day)

Nothing today, but 3 hours of cricket, would you believe it? Sorting out my schedule and training plan for basically up to september tonight so real training starts again tomorrow

Saturday Jun 14, 2014 #

Running (Villages) 23:12 [2] 5.03 km (4:37 / km) +50m 4:24 / km
shoes: Inov-8 Road x-233

Nice easy one out on the roads, training has been pretty poor this week due to just relaxing after exams, but starting this week I'm going to get back in form for the summer.

Tuesday Jun 10, 2014 #

4 PM

Running (Frolesworth) 31:04 [2] 6.89 km (4:31 / km) +50m 4:21 / km
shoes: Inov-8 x-talon 190 (2)

Finally finished exams today, so headed out for an easy one through the fields. Legs felt dreadful, as did my body in general, after sunday's 10k. A lot of work needs to be done before I'm back in shape.

C • alive 3

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