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Training Log Archive: Nathan

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m				load
Cross Training	11	12:47:11									2030.9
Running	17	9:40:31	74.74	(7:46)	120.29	(4:50)	1422				1323.4
Strength and conditioning	9	5:15:00									670.0
Orienteering	4	4:04:59	24.62	(9:57)	39.63	(6:11)	706	36 /	46c	78%	710.4
Total	32	31:47:41	99.37		159.92		2128	36 /	46c	78%	4734.8

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Saturday Apr 30, 2016 #

3 PM

Running (Warm up/down) 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov-8 x-talon 212

Orienteering 1:20:43 [3] 12.04 km (6:42 / km) +400m 5:45 / km
shoes: Inov-8 x-talon 212

No real expectations for this. Was nervous about my ankle and the first section reaffirmed this, with constant little twists and niggles already taking place. Led to a very cautious race, alongside some silly mistakes and general feeling of fatigue. Legs just weren't used to running this sort of physical stuff whilst going straight on to 1:15 meant I just felt generally rusty and disconnected. Got round basically sums it up, always cautious and slow because of the ankle and a lack of contact at times. No real howlers, a lot of bananas.

Friday Apr 29, 2016 #

Note
(rest day)

Thursday Apr 28, 2016 #

11 AM

Running 54:43 [2] 10.77 km (5:05 / km) +271m 4:31 / km
ahr:162 max:179 (injured) shoes: Inov-8 x-talon 212

Easy up to the top of Porter and back, testing out an ActiveAnkle that Tamsin dropped round for me, worked very well. Running felt very alien, quite hard work but shook out some cobwebs. No adverse reaction after but icing and compression when lying in bed seems sensible.

Wednesday Apr 27, 2016 #

Strength and conditioning 30:00 [2]

Bit of S&C through the day and ankle stuff.

11 AM

Cross Training 1:00:00 [3]
(injured)

34 lengths racing the biddies

Tuesday Apr 26, 2016 #

3 PM

Strength and conditioning 30:00 [2]

Some easy free weight work and then a pretty comprehensive set of ankle stuff.

Cross Training 1:00:00 [3]
(injured)

32 lengths with a floar belt, hard work but strangely enjoyed it.

6 PM

Running 35:24 [1] 5.93 km (5:58 / km) +80m 5:36 / km
ahr:139 max:171 shoes: Salomon Sense Link

Very easy cruising with Jules up to Forge Dam and home. Nice evening and company. Ankle a little sore after, but nothing unexpected.

Monday Apr 25, 2016 #

5 PM

Running (To and from the gym) 15:42 [1] 3.37 km (4:40 / km) +58m 4:17 / km
ahr:158 max:177 (injured) shoes: New Balance m1080 v5 (green)

Bit of a shock to the system, but loved it, so happy. Ankle swelled a bit but doesn't seem to be any knock on consequences.

Cross Training 25:00 [2]

Easy spin with Matt and Will.

Strength and conditioning 50:00 [3]

With the SENS boys, working the ankle strength and some power work too, very good.

Sunday Apr 24, 2016 #

3 PM

Cross Training 1:45:18 [2]
ahr:138 max:177 (injured)

Pretty nice relaxed ride in the Peaks with James, OJW and a couple of tri club girls. Out along Rivelin to Lady Bower, then wiggled past bamford to Hope Valley and back up Hathersage then over Burbage, finishing down Porter. felt good physically, put a couple of efforts in, concerning jolts and jarring of my ankle twice when I change gears and they jumped suddenly, swelled a bit but not too bad.
38.10km +709m

C • OJ 4

Saturday Apr 23, 2016 #

9 AM

Cross Training 2:15:11 [3]
ahr:151 max:188 (injured)

Really good ride out with Adam in the Strines. Pushing hard on some sections and felt good, need to find me some cycling hill legs though, good HR today, felt good to put some work in. Good company and weather made this very pleasant.
48.05km +1022m

Friday Apr 22, 2016 #

4 PM

Cross Training intervals 30:00 [4]
(injured)

On the spin bike before getting kicked off. 5wu, 10x1(1), 5wd.

Cross Training 30:00 [4]

Same on the cross trainer to make it up. Bored of this now.

Strength and conditioning 10:00 [1]

Ankle stuff and roll.

Thursday Apr 21, 2016 #

5 PM

Cross Training 1:36:24 [3]
ahr:143 max:178 (injured)

Lovely evening's ride out in the Peaks. Out up Ringlow then across Burbage Moor, dropped down towards Bamford, then curled back at Lady Bower. Wound back through Rivelin and climbed Lodge Lane back over to Fulwood. Hills felt hard in the second half but loved it.
34.35 km +752m

Wednesday Apr 20, 2016 #

8 AM

Strength and conditioning 50:00 [2]
(injured)

11 AM

Cross Training 35:18 [2]

Easy on around the Porter Valley. Not been much happier in a while than up there.

11.83km +298m

Tuesday Apr 19, 2016 #

2 PM

Cross Training 20:00 [2]

Easy waiting for the spinning class to finish.

Cross Training 1:00:00 [3]
(injured)

Hour on the spinning bike, arse is now very sore. Threw in roughly 10 mins of 1 min efforts and felt pretty good.

Cross Training 10:00 [2]

10 lengths after.

Monday Apr 18, 2016 #

Note
(injured)

Attempt at circuits later, only core stuff, no legs etc, static bike trial too.

5 PM

Cross Training 35:00 [1]

Little tester, sat on the spin bike with very low resistance and just turned the legs over. Ankle a little sore still so likely no sessions until the weekend, but it was nice just to get out. Chatting with TT he said that swimming was ideal for this but unfortunately the pool was closed so give that a go soon. Encouragin though.

Sunday Apr 17, 2016 #

Note
(injured)

Bored now

C • bored enough to spin bike? 4

Saturday Apr 16, 2016 #

Note
(injured)

So close

Friday Apr 15, 2016 #

Note
(injured)

Thursday Apr 14, 2016 #

Note
(injured)

Wednesday Apr 13, 2016 #

8 AM

Running 8:09 [1] 1.81 km (4:30 / km) +24m 4:13 / km
shoes: Inov8 Road-x 255

Running a bit late for the gym.

Strength and conditioning 45:00 [2]

A lot of mincing just ticking over for the weekend.

1 PM

Running 9:33 [1] 2.18 km (4:23 / km) +24m 4:09 / km
ahr:151 max:163 shoes: New Balance m1080 v5 (green)

Easy jog down to Joe's.

2 PM

Orienteering 24:32 [2] *** 2.72 km (9:01 / km) +56m 8:11 / km
ahr:157 max:17 spiked:22/24c (injured) shoes: VJ Supra V2 (2)

Training on Beeley with Joe and Dane. Moving ok through the grot and navigation was all there today, very encouraging. Went over on my ankle badly on a path of all things, straight to A&E. No break thankfully but some soft tissue damage. Definitely out for this weekend, uncertain when back. Gutted.

C • Have you ever considered.. 12

Tuesday Apr 12, 2016 #

4 PM

Running (Warm up) 12:04 [1] 2.7 km (4:28 / km) +22m 4:18 / km
ahr:147 max:163 shoes: Inov8 Road-x 255

Easy trying to find Joe in the park, he told me the wrong one...

Running 12:46 [4] 2.7 km (4:44 / km) +1m 4:43 / km
ahr:160 max:181 shoes: Inov8 Road-x 255

Nice little sharpener with Joe, got the legs turning over well and felt grand at the end. 800(1:30~), 400(1), 200(1) then 3x300 (45). Average pace 2:40-3~.

Running (Warm down) 11:30 [1] 2.33 km (4:56 / km) +50m 4:27 / km
ahr:147 max:163 shoes: Inov8 Road-x 255

Grind back up the hill having stopped at joe's for a bit.

Monday Apr 11, 2016 #

5 PM

Running 43:15 [4] 10.63 km (4:04 / km) +257m 3:38 / km
shoes: Inov8 Road-x 255

Reverse Razelin with Dane and OJ. Good tempo but hurting on the climb.

6 PM

Strength and conditioning (SHUOC Circuits) 40:00 [2]

Sunday Apr 10, 2016 #

11 AM

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov-8 x-talon 212

WU/D.

Orienteering 1:03:25 [3] 11.75 km (5:24 / km) +100m 5:11 / km
shoes: Inov-8 x-talon 212

Spring Cottage brown. Didn't enjoy it, messed up one by just not paying attention then was sporadically good but heart was never in it. Very uninspiring area and a little tired from other days.

Saturday Apr 9, 2016 #

5 PM

Running 35:32 [4] 8.79 km (4:03 / km) +100m 3:49 / km
ahr:163 max:192

Another nice steady tempo. Very skeptical about the max HR as it spiked one and sat under 175 for the rest. Pretty sure max was 174. Well maintained again.

Friday Apr 8, 2016 #

Note
(rest day)

Listening to the body and especially the legs after yesterday. Starting to taper again really

Thursday Apr 7, 2016 #

3 PM

Running (Warm up) 17:31 [1] 3.62 km (4:50 / km) +24m 4:41 / km
ahr:145 max:168 shoes: Salomon Sense Link

Running hills (Kenyan) 15:00 [4] 3.1 km (4:50 / km) +120m 4:03 / km
ahr:171 max:182 shoes: Salomon Sense Link

4x3mins(45) Kenyan Hills. Started a bit hard but then settled in. Felt a big sluggish on the hills but generally a consistent tempo and HR.

Running intervals 4:34 [5] 0.92 km (4:58 / km) +4m 4:51 / km
ahr:163 max:176 shoes: Salomon Sense Link

Skeptical about Garmin distances, recoveries were standing?
4x200m(30). Felt a bit tired and was quite slippy.

Running (Warm down) 10:52 [1] 2.08 km (5:13 / km) +28m 4:54 / km
ahr:152 max:164 shoes: Salomon Sense Link

Tired trundle home, pretty tired but a good session ticked off.

Wednesday Apr 6, 2016 #

1 PM

Running tempo 45:19 [4] 11.7 km (3:52 / km) +116m 3:41 / km
ahr:166 max:177 shoes: New Balance m1080 v5

Steady tempo on the roads, maintained pace well.

C • smiley miles 1

7 PM

Strength and conditioning 40:00 [2]

Tuesday Apr 5, 2016 #

1 PM

Running (Warm up) 12:44 [1] 2.72 km (4:41 / km) +14m 4:34 / km
ahr:143 max:165

Running intervals 20:20 [4] 4.63 km (4:23 / km) +18m 4:18 / km
ahr:160 max:187

Wheels back turning today, 10x400 (45), felt good.

Running (Warm down) 12:00 [1] 2.5 km (4:48 / km) +10m 4:42 / km

Monday Apr 4, 2016 #

4 PM

Running 25:17 [2] 5.43 km (4:39 / km) +36m 4:30 / km
ahr:141 max:155 shoes: Inov-8 Road x-233

Easy trundling around, recovery.

9 PM

Strength and conditioning (Core) 20:00 [2]

Sunday Apr 3, 2016 #

12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 x-talon 212

Orienteering 1:16:19 [3] *** 13.12 km (5:49 / km) +150m 5:30 / km
ahr:159 max:174 spiked:14/22c shoes: Inov-8 x-talon 212

Shoddy run at Sherwood pines. Fine on 1, map wrong on 2/3, messed up a few after including running straight through 7. The got bored of running on paths and plodded in, debating retiring. Poor and couldn't have cared much less.

Saturday Apr 2, 2016 #

9 AM

Running (Warm up) 25:00 [1] 3.5 km (7:09 / km)
shoes: Inov-8 Road x-233

Easy cruise round a lap then drills.

Running 16:36 [5] 5.0 km (3:19 / km) +51m 3:10 / km
shoes: Inov-8 Road x-233

Braunston Parkrun-1st.

Really grim day, very wet and windy. Off the front on my own from the start and didn't see anyone else. Not good conditions and a lonely run but still held a consistent pace. Just want a nice day and a pack.
Won by 1:18-v lonely.

Cross Training 1:05:00 [2]

Cycled home, took a bit longer than I thought. About 22k.

Friday Apr 1, 2016 #

12 PM

Running 1:01:40 [2] 12.88 km (4:47 / km) +114m 4:35 / km
ahr:152 max:168 shoes: Salomon Sense Link

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