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Training Log Archive: Nathan

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m				load
Running	11	7:11:42	52.17	(8:16)	83.96	(5:09)	828				1120.8
Strength and conditioning	6	3:45:00									590.0
Cross Training	3	1:20:02	20.35	(3:56)	32.75	(2:27)					180.1
Orienteering	2	1:11:46	5.9	(12:10)	9.49	(7:34)	110	21 /	22c	95%	215.3
Total	19	13:28:30	78.42		126.2		938	21 /	22c	95%	2106.2

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Monday Sep 29, 2014 #

Strength and conditioning (General ) 30:00 [3]

Easy week before JEC because my knee was poor again at JIRCs

Friday Sep 26, 2014 #

Note
(injured) (rest day)

Looks like a poor week but I don't mind too much. I know I can train now, so after JEC I'll get back in to it. Knee still a bit funny so nothing too risky yet.

Thursday Sep 25, 2014 #

8 PM

Strength and conditioning (General) 1:00:00 [2]

Giving my legs a rest before the weekend, still not 100% so not going to push it these last couple of days. Probably nothing tomorrow to make sure I'm fresh for saturday.

Wednesday Sep 24, 2014 #

5 PM

Running (Dunton) 36:32 [3] 7.96 km (4:35 / km) +100m 4:19 / km
shoes: Inov-8 x-talon 190 (2)

Fairly decent run around the trails and fields. Feeling comfortable but a ittle tired towards the end. Nice night.

Tuesday Sep 23, 2014 #

8 PM

Running (Warm up) 10:00 [2] 1.78 km (5:37 / km)
shoes: Mizuno Wave Musha 4

Easy jogging, feeling goof (treadmill).

Running (Treadmill Intervals) 24:00 [5] 4.67 km (5:08 / km)
shoes: Mizuno Wave Musha 4

Bit of an interesting one, had a mare, forgot my socks which was nice and the screen had almost no response so changing speed was fun. Bashed out 12 1 minute intervals at 3 minute k's, with 1 minute rest at the lowest pace it went to. Had a surprisingly good time.

Running (Warm down) 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Musha 4

Very easy jog.

Strength and conditioning 50:00 [3]

After intervals, spent 25 on arms and chest, then 10 on core. Finished off with an all inclusive free circuit. Felt a bit tough, but good to get it done.

Sunday Sep 21, 2014 #

Note
(injured) (rest day)

Taking a day off, being safe with JEC just around the corner. Feeling ok even after yesterday, legs a little stiff but knee generally ok.

Saturday Sep 20, 2014 #

9 AM

Running (Warm up) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 Road x-233

Easy jogging, sprints and drills.

Running (Braunstone Park Run) 18:00 [4] 5.01 km (3:36 / km) +50m 3:25 / km
shoes: Inov-8 Road x-233

Ran the park run, started well then faded. Felt from the start that I wasn't 100% so decided not to try and hurt myself but stuck at a decent pace to come in 6th.

Running (Warm down) 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 Road x-233

Easy jog.

Thursday Sep 18, 2014 #

6 PM

Running (Dunton steady) 43:30 [3] 9.34 km (4:39 / km) +120m 4:23 / km
shoes: Inov-8 x-talon 190 (2)

Decent enough run out, bit of effort to actually force myself to go for this but really enjoyed it from the start. Hit the fields in good pace and stuck it out all the way. Just a really nice run with one or two efforts bashed in.

Wednesday Sep 17, 2014 #

11 AM

Cross Training (In and Out) 30:00 [2] 12.0 km (2:30 / km)

6 in and out, harder on the way there than back.

8 PM

Strength and conditioning (Paula exercises ) 20:00 [3]

Tuesday Sep 16, 2014 #

5 PM

Strength and conditioning (Upper body/core) 40:00 [3]

Monday Sep 15, 2014 #

5 PM

Running (Long/Steady) 58:28 [3] 13.21 km (4:26 / km) +250m 4:03 / km
shoes: Inov-8 x-talon 190 (2)

Headed out on the start of the normal Ullesthorpe run, then cut across the hills and fields to Dunton, before heading down to Fosse Meadows for a lap. Back up to Frolesworth via the lake and then home on the road. Felt good at the times that I pushed, happy I snuck under an hour as well.

Sunday Sep 14, 2014 #

7 AM

Running (Warm up) 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov-8 x-talon 212

Mostly jogging and making sure my knee was ok.

Orienteering (Peter Palmers Leg 6) 35:53 [5] *** 6.99 km (5:08 / km) +60m 4:55 / km
spiked:21/22c shoes: Inov-8 x-talon 212

Sent out in first and knew my job was going to be tricky with some dropped time on a couple of other legs and with my knee and level of fitness it was going to be tough.
Started pretty well, no mistakes and running ok, but maybe running a little carefully. Slowed a bit in the top forest cautious because of my knee. Scrappy through 14-18 but no big misses. Felt god awful from spectator, nearly being sick I think due to the shock to the system of pushing hard when running after my time off, and with Ali closing in on me had to give it my all in order to hold on.
OD win by 2 seconds, if I'd been fitter I'd like to think I wouldn't have seen Ali but to be honest I'm just happy to be able to run a course like this at some level on intensity and it also means I'm able to get back to training a bit now.

Running (Warm down) 7:11 [1] 1.03 km (6:58 / km)
shoes: Inov-8 x-talon 212

Jog with Mikey.

Saturday Sep 13, 2014 #

10 AM

Cross Training (In and Out) 40:00 [2] 15.0 km (2:40 / km)

In to and back home from Misterton for a Geography investigation. Nice enough.

Thursday Sep 11, 2014 #

7 PM

Strength and conditioning (Core) 25:00 [2]

Knee quite painful today to stuck to core and quite enjoyed it.

Wednesday Sep 10, 2014 #

Note
(injured) (rest day)

Knee a little poppy, having the worst of weeks, open evening at school meaning nothing today.

Tuesday Sep 9, 2014 #

7 PM

Running (Dunton short) 34:52 [3] 7.44 km (4:41 / km) +69m 4:29 / km
shoes: Inov-8 x-talon 212

Bit of a faster run out tonight, headed through the fields to dunton then home. Pushed a little harder on some bits, I think my knee is going to hold up come sunday morning.

Monday Sep 8, 2014 #

6 PM

Running (Ullesthorpe) 45:18 [3] 9.37 km (4:50 / km) +100m 4:35 / km
shoes: Inov-8 x-talon 212

First run out going at a somewhat normal pace. Felt like hard work to me after my time off, still being a little conservative with my knee and breathing was a pile of poo for the latter half. Good signs though, looping through the fields through Frolesworth, Claybrookes, then up to Ullesthorpe and home via the golf course and meadows.

Saturday Sep 6, 2014 #

Note
(injured) (rest day)

Going to the sprint but not doing anything, easy day, then home again tomorrow finishing off this personal statement

11 AM

Orienteering (British Sprint Heat) 35:53 [1] 2.5 km (14:21 / km) +50m 13:03 / km

British sprint heat 1.3. Started ok, and technically very clean throughout, probably my cleanest run this year, speed was just lacking a bti today, not really sure why :/ still, decent outing.

Friday Sep 5, 2014 #

Note
(injured) (rest day)

Knee a little shaky so easy day before sprint tomorrow.

Thursday Sep 4, 2014 #

5 PM

Running (Dunton short) 36:52 [2] 7.24 km (5:06 / km) +69m 4:52 / km

Decided to go again, this time on the fields so it was mainly on grass with little impact. Tried dad's new shoes (brookes puregrit something), seemed pretty good. Knee was pretty good, one or two niggles, but a better pace without my Garmin. May not run the middle after a chat to Jackie.

Wednesday Sep 3, 2014 #

4 PM

Running (Villages short ) 29:52 [2] 5.46 km (5:28 / km) +70m 5:08 / km
shoes: Inov-8 Road x-233

First time out. Very easy shuffle around, knee support And not full turn overs. Felt ok, bit sluggish, knee a little stiff at the end but generally ok. Jogging the middle at the weekend I think, the sprint, I'm not so sure .

Tuesday Sep 2, 2014 #

Note
(injured) (rest day)

Knee feeling alright but need to keep reminding myself that I'm still injured. Rest day.

Monday Sep 1, 2014 #

7 PM

Cross Training (Varied intervals) 10:02 [4] 5.75 km (1:45 / km)

Jumped on a bike for something more intense, set myself random intervals and felt ok.

Running (Treadmill) 52:07 [1] 7.15 km (7:17 / km)
shoes: Inov-8 Road x-233

Moment of truth really. Knee had felt pretty good the last few days, walking round school hasn't even been a problem. I thought I'd test this out, I know it wasn't much intensity wise, but best pace I got up to was a steady 5:17's without really feeling much of a niggle. Was aware of my knee for the whole time, but not in terms of pain, more just a nagging feeling. Some of this run was intersected with a few minutes walk, or a lighter jog, but I felt ok, health and fitness wise.
Brings me on to the next point really about this weekend. I'm in two minds about the sprint, but think I may jog the middle, there's no way I can race yet, but I feel confident I could get out for a steady trot on cannock and just take it dead easy. I guess we'll see.
On the mend though, home straight really and hopefully get back to proper training in about 2 weeks.

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