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Training Log Archive: Nathan

In the 30 days ending Nov 30, 2016:

	activity	#	time	miles		km		+m				load
	Running	29	24:24:57	190.1	(7:42)	305.93	(4:47)	5476				3207.9
	Orienteering	12	11:23:34	58.64	(11:39)	94.37	(7:15)	2264	29 /	35c	82%	1976.8
	Strength and conditioning	11	8:55:52	5.05		8.13		76				1396.7
	Cross Training	2	1:52:50									205.7
	Total	44	46:37:13	253.79		408.43		7816	29 /	35c	82%	6787.1
averages - sleep:8.6

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Wednesday Nov 30, 2016 #

8 AM

Strength and conditioning 55:00 [3]
slept:7.5

7 PM

Orienteering 1:06:12 [3] 10.67 km (6:12 / km) +200m 5:40 / km
shoes: VJ Supra V2 (2)

Redmires training with Joe and Matt, compass generally good but was quite scrappy in the circle. Loved it.

Tuesday Nov 29, 2016 #

6 PM

Running warm up/down 21:34 [1] 4.78 km (4:31 / km) +18m 4:26 / km
shoes: Nike Zoom Pegasus 31

Easy breezing along fulwood and bingham.

Running intervals 30:00 [4] 8.03 km (3:44 / km) +117m 3:29 / km
slept:8.5 shoes: Adidas Distancestar

SHUOC Intervals. Tried out my new spikes from Up and Running, the guy said they're 'all rounders' so got a bit of a bargain in that I can run track and xc in them. Session was 6x4mins (1min). All with Matt off the front, dark, cold and quite icy out so was a bit of a mental challenge as well and legs felt heavy at the end (maybe not used to spike running yet). Splits:

1.24 (3:13's), 1.19 (3:18's), 1.19 (3:18's), 1.19 (3:18's), 1.18 (3:22's), 1.17 (3:25's), flagged at the end but both of us did, ground it out. Recs included.

Running 6:00 [4] 1.25 km (4:48 / km) +17m 4:30 / km
shoes: Adidas Distancestar

Strides 6x30(30).

Running warm up/down 11:59 [1] 2.05 km (5:51 / km) +71m 4:59 / km
shoes: Nike Zoom Pegasus 31

Chilled run back with Matt and Cizza.

Monday Nov 28, 2016 #

4 PM

Running 1:25:21 [2] 18.02 km (4:44 / km) +312m 4:22 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Nice easy miles with Matt for the first 40, then OJ, Potter and Joe for the rest. First on Rivelin side then the second over in Porter. Feeling good today but could have eaten more. Little jog at the end inc.

5 PM

Strength and conditioning (Circuits) 45:00 [3]

Sunday Nov 27, 2016 #

10 AM

Running 1:44:41 [3] 21.19 km (4:56 / km) +550m 4:22 / km
slept:8.0 shoes: Inov-8 x-talon 212

Cracking long run out in the Peaks with Dane, Olly and Joe. Explored some new bits and felt pretty strong throughout.

Saturday Nov 26, 2016 #

12 PM

Running (Warm up) 14:08 [1] 3.17 km (4:28 / km) +17m 4:21 / km
shoes: New Balance m1080 v5 (green)

Orienteering 24:20 [4] 5.62 km (4:20 / km) +120m 3:55 / km
slept:9.5 shoes: New Balance m1080 v5 (green)

Botanical Gardens sprint training out on by SYO. 4x1-1.3k loops. All pretty good, know it fairly well but had 2 dire mistakes on one loop which just meant time-wise it was a write off. 4:00 min/km's has seemingly become my average 'cruising' sprint pace where eveything feels smooth which I'm quite happy with for the end of november. Good workout if a bit slippy and grindy up the hill.

Running 16:24 [1] 3.13 km (5:14 / km) +80m 4:39 / km
shoes: New Balance m1080 v5 (green)

Friday Nov 25, 2016 #

2 PM

Running 1:31:36 [2] 17.71 km (5:10 / km) +396m 4:39 / km
slept:10.5 shoes: Inov-8 Race Ultra 270

Kept it nice and easy with Adam and Matt in Porter, past the Alpacas then Oxstones, Mines and back down. Niggles largely subsided and a little more natural movement.

Thursday Nov 24, 2016 #

12 PM

Running 1:26:43 [2] 16.52 km (5:15 / km) +406m 4:40 / km
shoes: Inov-8 Race Ultra 270

Decided against my session because legs were still grumbling so settled for a nice easy long run in Rivelin. Started with Potter, Matt, Adam and Joe then me and Joe went longer to Wyming whilst the others cut back. Nice and legs didn't get worse.

Wednesday Nov 23, 2016 #

8 AM

Strength and conditioning 45:00 [2]

Si's session, legs tired so ignored them, mainly upper body.

3 PM

Running 10:02 [1] 2.05 km (4:54 / km) +8m 4:48 / km
shoes: Nike Zoom Pegasus 31

Orienteering 24:17 [3] 5.29 km (4:35 / km) +129m 4:05 / km
shoes: Nike Zoom Pegasus 31

Relaxed sprint training around Crookes, Western, the hospital and Broomhall (recoveries inc.). Kept the running very easy, nav generally good but the odd bit of planning slipped. Legs still feel pretty spanked.

Running 11:51 [1] 2.37 km (5:00 / km) +43m 4:35 / km
shoes: Nike Zoom Pegasus 31

Tuesday Nov 22, 2016 #

7 PM

Running 13:10 [1] 2.18 km (6:02 / km) +60m 5:19 / km
shoes: Nike Zoom Pegasus 31

Crawl up, wasn't sure whether to run.

Running 30:34 [4] 7.24 km (4:13 / km) +326m 3:27 / km
shoes: Nike Zoom Pegasus 31

Sprinvale Spirals. Legs feel spanked from the weekend, worst they've ever felt post exercise, which is very annoying. Was unsure whether to run but chatting with Eddy meant I was just going to take it as it came. Started ok and felt alright for the first couple of hills but had no drive and a lot of niggles. Once on the spirals my legs had had enough and just ground out the rest of it, including the Elk going through me just off the course record. 4mins better than last year having gotten lost but want to run this one when I feel good for once.

Running 6:20 [1] 1.04 km (6:05 / km) +33m 5:15 / km
shoes: Nike Zoom Pegasus 31

Monday Nov 21, 2016 #

4 PM

Running 49:36 [2] 10.16 km (4:53 / km) +173m 4:30 / km
shoes: Nike Zoom Pegasus 31

Slow plod on my own, legs felt buggered. Worst rain I've ever seen, very miserable and cold.

5 PM

Strength and conditioning 30:00 [1]

I'll pretend I circuited.

Cross Training 20:00 [1]

Sunday Nov 20, 2016 #

11 AM

Running 29:34 [1] 6.47 km (4:34 / km) +150m 4:06 / km
shoes: Nike Zoom Pegasus 31

With olly in Porter.

Saturday Nov 19, 2016 #

10 AM

Orienteering 3:00:00 [3] 18.0 km (10:00 / km) +200m 9:28 / km
shoes: Inov-8 x-talon 212

Much more work than anticipated but hanging, checking, running, changing, collecting spook relay. Went pretty well on the whole.

Friday Nov 18, 2016 #

8 AM

Strength and conditioning 47:40 [2] 4.13 km (11:32 / km) +39m 11:01 / km
shoes: Nike Zoom Pegasus 31

Horrible weather and hammy's a bit tight but everything felt better than the last few weeks.

2 PM

Running 53:33 [2] 10.7 km (5:00 / km) +156m 4:40 / km
shoes: Inov-8 Race Ultra 270

Easy up and down porter with Matt and Adam, bit chilly out.

Thursday Nov 17, 2016 #

5 PM

Running 39:03 [3] 8.31 km (4:42 / km) +285m 4:01 / km
shoes: Inov-8 x-talon 212

Up Porter to the mines, thought I was late so pushed on a touch trying to catch up with Matt who was actually behind me.

Orienteering 20:00 [1] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Inov-8 x-talon 212

Satarted the long but only got round the short before my headtorch died and it wasn't worth the injury risk to carry on.

6 PM

Running 40:07 [1] 7.61 km (5:16 / km) +48m 5:07 / km
shoes: Inov-8 x-talon 212

Tired plod home with Joe and Matt.

Wednesday Nov 16, 2016 #

8 AM

Strength and conditioning (SI Vardy session ) 55:00 [3]

3 PM

Running 13:53 [1] 3.03 km (4:35 / km) +42m 4:17 / km
shoes: Inov-8 Race Ultra 270

Orienteering 25:02 [3] 5.66 km (4:25 / km) +150m 3:54 / km
shoes: Inov-8 Race Ultra 270

Nice sprint training on Endcliffe planned by Dane. Obviously know it quite well but took the opportunity to really plan ahead on legs and focus on my running lines in sprint. Went well other than a few cut throughs being blocked.

Running (Warm down) 21:41 [1] 4.39 km (4:56 / km) +92m 4:28 / km
shoes: Inov-8 Race Ultra 270

WD including accidentally getting some sports passes...oops.

Tuesday Nov 15, 2016 #

6 PM

Running (Warm up) 20:11 [1] 4.0 km (5:03 / km) +19m 4:56 / km
shoes: Nike Zoom Pegasus 31

Running intervals 41:00 [4] 9.42 km (4:21 / km) +128m 4:05 / km
shoes: Icebug Accelaritas 3

SHUOC Intervals on the grass, mainly with Matt. First time it's been a bit boggy. Session: 10mins (4), 10x1min(1), 5min tempo. Felt pretty good tonight but tough in the mud.
Splits:
10 min tempo: 2.96km (3:23's)
10x1min:
320, 300, 330, 320, 310, 330, 320, 310, 300, 360 (finished strongly).
5min tempo: 1.45k. (3:27's).
Nae bad for mud and hills.

Running (Warm down) 11:39 [1] 2.02 km (5:46 / km) +70m 4:55 / km
shoes: Nike Zoom Pegasus 31

Monday Nov 14, 2016 #

4 PM

Running 53:09 [2] 11.04 km (4:49 / km) +180m 4:27 / km
shoes: Nike Zoom Pegasus 31

Easy pre circuits with Potter.

5 PM

Strength and conditioning (Circuits) 45:00 [3]

Sunday Nov 13, 2016 #

11 AM

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

Orienteering 1:12:45 [4] 12.01 km (6:03 / km) +480m 5:03 / km
shoes: Inov-8 x-talon 212

Torver Common Classic Race. Same about analysis, but much happier with this, settled from the start and just flowed through, never pushed the running but just because of the length it has to be a 4. Still a few slips in the later parts of legs and 1 control in the wrong place.

Saturday Nov 12, 2016 #

12 PM

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

Orienteering 36:39 [4] 6.47 km (5:40 / km) +220m 4:50 / km
shoes: Inov-8 x-talon 212

Roanhead middle distance. Done my own analysis so no need for it here. Scrappy from the start and was erratic throughout, never settled, running ok though.

Friday Nov 11, 2016 #

Note
(rest day)

Glutes quite tight from Si's session still and with 2 races I'd rather not feel crap in terrain.

Thursday Nov 10, 2016 #

3 PM

Running 45:43 [3] 11.57 km (3:57 / km) +79m 3:49 / km
shoes: Nike Zoom Pegasus 31

Nice controlled steady state run on the roads from home. All felt very relaxed an just ticked along.

Wednesday Nov 9, 2016 #

8 AM

Running 8:00 [1] 1.6 km (5:00 / km) +20m 4:42 / km
shoes: Nike Zoom Pegasus 31

Strength and conditioning 50:00 [3]

Si's session.

11 AM

Orienteering 1:10:00 [1] 4.0 km (17:30 / km) +100m 15:33 / km
shoes: Inov-8 x-talon 212

Checking controls for SPOOK with Nic.

12 PM

Orienteering 27:39 [2] 4.15 km (6:40 / km) +73m 6:07 / km
shoes: Inov-8 x-talon 212

Breezing around a course from last year on Loxley. Very clean O, ara in a bit of a state with bracken and brambles so some controls inaccessible. Not the most technical but maintained focus very well.

Running 44:54 [2] 8.29 km (5:25 / km) +235m 4:45 / km
shoes: Inov-8 x-talon 212

Back home over Stannington and Crookes. Knackered on the hills and didn't really know where I was going. Quite cold out and it was just 2 massive hills which I was a bit tired on.

Tuesday Nov 8, 2016 #

9 AM

Running (Warm up) 9:16 [1] 2.09 km (4:26 / km) +5m 4:23 / km
shoes: Nike Zoom Pegasus 31

Running intervals 45:00 [4] 11.27 km (4:00 / km) +189m 3:41 / km
shoes: Nike Zoom Pegasus 31

ESPS awards tonight so can't make intervals. Tough solo session on my own instead on the park, pyramid of 1,2,3,4,5,5,4,3,2,1 (half recoveries [inc. time]). Little bit leggy, box jumps I think. Moving steadily though, but turned out my 5,5,4 and a couple of others basically just took in the long drag up so that felt harder than it should.
Splits:
290m, 610m, 910m, 1.18k, 1.42k, 1.39k, 1.12k, 910m, 560m, 320m.
Good session and the stats show I kept working throughout despite the climbs. Also garmin cutting all sorts of corners so distances should be a bit longer.

Running (Warm down) 11:26 [1] 2.3 km (4:58 / km) +56m 4:26 / km
shoes: Nike Zoom Pegasus 31

Monday Nov 7, 2016 #

4 PM

Running 52:38 [2] 11.07 km (4:45 / km) +125m 4:30 / km
shoes: Nike Zoom Pegasus 31

Easy with Joe in Porter, everything ticking nicely.

5 PM

Strength and conditioning (Circuits) 45:00 [3]

Sunday Nov 6, 2016 #

12 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Inov-8 x-talon 212

Orienteering 1:21:23 [3] 10.98 km (7:25 / km) +350m 6:24 / km
shoes: Inov-8 x-talon 212

SYO Burbage (Black) - 1st.

Weather was looking really quite foul but was weirdly looking forward to it as I haven't orienteered on the map yet. Legs a bit tired throughout but began steadily because I knew the first section out of surprise view would be technical and tricky. Got through it but still a couple of slips, then hit the long leg where I surprisingly began reeling Olly in. Picked some good lines through the next section and it was tough but managed to keep plugging away (brief toilet stop on the way to 8). Over to the boulders was a bit of a grind but I was technically clean before messing up the first 2 in there. Checked myself and made sure I used my compass and got my head together on the controls dropping in to the valley. Slogged up to 17 and had another slight slip because of fatigue on the way to 18. More grinding over to 21 before dropping in to the sketchy slope before the finish. Took the last section very easily and was clean, but I think it's the first time I've thought that part of a course was genuinely dangerous and so just got the controls and didn't try and be a hero.
It was a tough course but it was a good mental test today and one I tackled well, knowing it would be tough and just getting on with it. Generally very clean but mentally a touch tired and a few little mistakes crept in but on the whole it was a pretty good technical performance.

RG: http://www.syo.routegadget.co.uk/rg2/#133&cour...

Saturday Nov 5, 2016 #

9 AM

Running 13:20 [1] 2.59 km (5:09 / km) +20m 4:57 / km
shoes: Mizuno Wave Musha 4

Jog down with James then a bit with Matt.

Running 42:30 [4] 11.09 km (3:50 / km) +152m 3:35 / km
shoes: Mizuno Wave Musha 4

2xParkrun (4mins~ in between), recoveries included. Went down with Matt to do my session of 2xPR, unsure on what to do with them and thought I'd see when I got there. Start was pretty quick so decided to go with it and sat in a 3 with Matt and another guy, reeling in the 2 hallam guys who had gone off too hard. Moving well throughout, never feeling out of control and held off for the 'win'. Bit of a chat and wander with Matt (a little longer than my stated 4 mins in order to get my barcode), then jogged about a bit and did the second. Felt massively easier, just cruising around and felt dead comfortable, went on the other side of Rustlings to let myself keep going. Some confused people but held my pace well and just ticked through. Then 4 mins after jogging around.
Splits:
1st PR: 16:23 [3:17's] (new endcliffe PB).
2nd: 17:30 [3:30] (felt nice and easy).
Good session and nice to have felt good today. On a side note, Jess Ennis was there but thought she'd left at the end so didn't manage to get a snap, damn!

10 AM

Running 11:57 [1] 2.02 km (5:55 / km) +72m 5:01 / km
shoes: Mizuno Wave Musha 4

Jog home after some soccer.

Friday Nov 4, 2016 #

8 AM

Strength and conditioning 58:12 [2] 4.0 km (14:33 / km) +37m 13:54 / km
shoes: Nike Zoom Pegasus 31

To and from and inc drills. Felt a bit heavy and legs not really awake so took it easy on the strides.

2 PM

Running 56:21 [1] 10.0 km (5:38 / km) +213m 5:06 / km
shoes: Inov-8 Race Ultra 270

Very easy trundle in Rivelin with a decent group out. Opted against the gym because it was sunny.

Thursday Nov 3, 2016 #

12 PM

Running 9:51 [1] 2.24 km (4:24 / km) +10m 4:18 / km
shoes: Nike Zoom Pegasus 31

Trundle to endcliffe.

Running 49:07 [4] 12.09 km (4:04 / km) +216m 3:44 / km
shoes: Nike Zoom Pegasus 31

Pretty tough session in the park on my own. 3 mile tempo (3mins), 4x30s hills (30s), 3 mile tempo (3mins), recoveries included in time. Aim was to be consistent on the 3 miles and try and work hard through the hills. The drag up was a bit of a suffer but kept my rhythm nice and easy to maintain form well.
Splits:
3 miles: 17:25 (3:38's)
4x30s: 130m (+15m), 110m (+12m), 100m (+11m), 110m (+13m). Surfaced varied.
3 miles: 17:17 (3:36's)

Nice negative split on the second 3 miles, felt strong throughout and the tempo's were controlled.

Running 11:23 [1] 2.34 km (4:52 / km) +64m 4:17 / km
shoes: Nike Zoom Pegasus 31

Plod back up the hill.

Wednesday Nov 2, 2016 #

7 AM

Strength and conditioning 1:00:00 [3]

ESPS.

2 PM

Cross Training 1:32:50 [2]

Cycling to and from Tankersley. Around 30k, 400m~.

3 PM

Orienteering 55:17 [3] **** 9.52 km (5:48 / km) +192m 5:17 / km
spiked:29/35c shoes: Inov-8 x-talon 212

Return to the big O. Had some time so decided to cycle Tankersley to run the CSC course from a few weeks ago. Full focus on technique and it went well. Never pushed the pace at all just let the forest dictate and was flowing well throughout. Few slips and a couple of hesitations but nothing majorly bad. Enjoyed it.

Tuesday Nov 1, 2016 #

6 PM

Running 20:00 [1] 4.42 km (4:31 / km) +66m 4:13 / km
shoes: Nike Zoom Pegasus 31

Easy loop with Paddy before intervals.

Running intervals 38:00 [4] 9.04 km (4:12 / km) +92m 4:00 / km
shoes: Inov-8 x-talon 212

ShUOC intervals on the grass in Endcliffe. First session that felt a bit wintry, gloves and a thermal were needed. Session of 10min tempo then 12x1min (1min), which I thought was a little short for this time of year. Felt pretty good throughout but guts turning a little on the last one. Splits:

10 mins: 2.91k - 3:27's.

12x1min:

320m, 300m, 310m, 340m, 320m, 320m, 320m, 320m, 310m, 330m, 320m, 320m. Pretty consistent, the 300 and 310's had more climb on them dragging up to the monument, but considering the grass I was pretty happy hovering around 3min/km's.

Running 11:42 [1] 2.03 km (5:46 / km) +65m 4:58 / km
shoes: Nike Zoom Pegasus 31

Home with Paddy and Matt.

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