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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Jun 30, 2018:

activity # timemileskm+mload
  Running50 32:54:34 274.5(7:12) 441.77(4:28) 52474265.9
  Orienteering8 4:43:06 36.76(7:42) 59.15(4:47) 816838.7
  Cross Training2 1:58:52177.2
  Strength and conditioning1 25:0050.0
  Total53 40:01:32 311.26 500.92 60635331.7

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Saturday Jun 30, 2018 #

8 AM

Running 30:00 intensity: (4:47 @1) + (23:42 @2) + (1:31 @3) 6.98 km (4:18 / km) +73m 4:05 / km
ahr:140 max:152 shoes: Nike Air Zoom Pegasus 32

Pre breakfast, had to drag myself out a bit but felt better once I had.
5 PM

Running 50:00 intensity: (45 @1) + (13:55 @2) + (30:34 @3) + (4:46 @4) 13.28 km (3:46 / km) +114m 3:37 / km
ahr:157 max:170 shoes: Nike Air Zoom Pegasus 32

50 raz in the hot sun. Went out to Fosse Meadows and took the Fosse Way which I've never done before, awesome footpath straight line to the A5, nice little find. Feeling good despite the heat, ticking along nicely.

Friday Jun 29, 2018 #

7 AM

Running 30:00 intensity: (9:36 @1) + (20:24 @2) 6.9 km (4:21 / km) +62m 4:10 / km
ahr:136 max:149 shoes: Nike Air Zoom Pegasus 32

Plod on the roads pre breakfast. Garmin activites aren't showing up on the desktop app so can't sync, anyone had this issue?
C • Syncing 2
4 PM

Running 49:14 intensity: (20:34 @1) + (26:00 @2) + (2:40 @3) 10.34 km (4:46 / km) +73m 4:36 / km
ahr:134 max:149 shoes: Salming Trail T2

On the fields, hating life. Dreadful allergic reactions to running through crops, going to have to stay off them during this weather, body is being absolutely ruined by it.

Thursday Jun 28, 2018 #

10 AM

Cross Training 53:49 intensity: (37:18 @1) + (14:48 @2) + (1:43 @3)
ahr:128 max:151

Felt shattered last night so went for a ride after breakfast instead of running to try and get my legs moving. Nice morning for it, HR never gets going on the bike.
5 PM

Running warm up/down 19:13 intensity: (9:49 @1) + (9:24 @2) 3.73 km (5:09 / km) +2m 5:08 / km
ahr:127 max:151 shoes: Nike Air Zoom Pegasus 32

Running intervals 21:25 intensity: (1:35 @1) + (1:54 @2) + (5:07 @3) + (12:49 @4) 5.66 km (3:47 / km) +25m 3:42 / km
ahr:166 max:177 shoes: Nike Air Zoom Pegasus 32

Grass session on my own in Broughton. Felt very off on the WU, tired and sluggish which wasn't helped by the oppressive heat.
Session was 200,300,400,300,200 x 3 with 100m jog between each. Pretty grindy but HR again didn't get going and legs were heavy so it's nice to be able to churn out these paces under these conditions. Hoping this will have sorted me out a bit.

Running warm up/down 15:29 intensity: (42 @1) + (14:47 @2) 3.33 km (4:39 / km) +34m 4:26 / km
ahr:146 max:155 shoes: Nike Air Zoom Pegasus 32

Wednesday Jun 27, 2018 #

8 AM

Running 30:01 intensity: (3:09 @1) + (25:06 @2) + (1:46 @3) 6.89 km (4:22 / km) +63m 4:10 / km
ahr:142 max:156 shoes: Nike Air Zoom Pegasus 32

Pre breakfast, muggy and a bit trudgy to start.
6 PM

Running warm up/down 14:41 intensity: (6:48 @1) + (6:35 @2) + (1:18 @3) 3.17 km (4:37 / km) +20m 4:29 / km
ahr:132 max:143 shoes: Nike Air Zoom Pegasus 32

Orienteering 24:08 intensity: (1:14 @1) + (14:47 @2) + (8:02 @3) + (5 @4) 5.11 km (4:43 / km) +85m 4:21 / km
ahr:150 max:166 shoes: Icebug Acceleritas 4 RB9X

Sutton Park orienteering. Bit of a waste of time, basically an orange, map was way out of date leading to one small mistake and I felt dreadful.

Running 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Nike Air Zoom Pegasus 32

Pitiful. Didn't use my watch so just a guess.

Tuesday Jun 26, 2018 #

8 AM

Running 30:00 intensity: (3:50 @1) + (24:08 @2) + (2:02 @3) 6.93 km (4:20 / km) +73m 4:07 / km
ahr:142 max:158 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast with Daneo, hot one, before sending him on his way, can't wait to see what he's going to do in the States, been a pleasure living and training with him, good luck bud.
7 PM

Running warm up/down 18:06 [1] 3.84 km (4:43 / km) +28m 4:33 / km
shoes: Nike Air Zoom Pegasus 32

Running 33:37 [5] 10.0 km (3:22 / km) +162m 3:07 / km
shoes: Nike Air Zoom Streak 5

East Mids GP, Weedon 10k - 2nd.
Ran this back in 2013 and died horribly but was quite looking forward to it. Hot evening and a hilly course was always going to make it tough but had a reasonable idea of sensible pacing. Sat in at the start with Will, a Godiva and an MK runner and felt pretty cruisey until the hill, just sitting on pace. Me and Will seemed to work together well up the hill and pulled ahead a bit. Felt a bit rough after the water point but ticked nicely along before the Godiva guy came hurtling past at 6/7k, he was either going to blow up or hold it so fair play to him for doing the latter. The last double kicker was pretty tough but again me and Will worked well and I managed to sneak a bit of a gap rolling off the top. Legs didn't give me as much as I wanted on the drop back to the village which was annoying but just about ground out the last couple of k to hold on to 2nd.
Generally pacing was reasonably good but calves and hamstrings felt horribly tight on the last couple of k. Tough one but a good one to have done and it's given me a bit of a confidence boost before WUOC. 2 PBs in 3 days, pretty pleased having not stopped training for them either.

Running warm up/down 16:44 [1] 3.24 km (5:10 / km) +19m 5:01 / km
shoes: Nike Air Zoom Pegasus 32

WD with Will.

Monday Jun 25, 2018 #

7 AM

Running 30:00 intensity: (4:57 @1) + (23:37 @2) + (1:26 @3) 7.1 km (4:14 / km) +62m 4:03 / km
ahr:141 max:154 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast, slightly tight calves but nothing to report.
6 PM

Running 50:00 intensity: (19 @1) + (11:51 @2) + (30:43 @3) + (7:07 @4) 13.3 km (3:46 / km) +108m 3:37 / km
ahr:158 max:172 shoes: Nike Air Zoom Pegasus 32

Steady Raz with Daneo from home, great to see the lad before we both head off on our travels, both a happy and sad time...

Sunday Jun 24, 2018 #

9 AM

Running warm up/down 13:25 intensity: (2:46 @1) + (9:39 @2) + (1:00 @3) 3.0 km (4:28 / km) +1m 4:27 / km
ahr:136 max:147 shoes: Nike Air Zoom Pegasus 32

Orienteering 31:10 intensity: (1:23 @1) + (20:14 @2) + (9:33 @3) 7.25 km (4:18 / km) +19m 4:15 / km
ahr:149 max:161 shoes: Nike Air Zoom Pegasus 32

Asked dad to plan me some sprintervals in Rugby. Some really good technical sections and was orienteering well. Annoyingly planned it on an A3 ocad file so the map was a bit of an eye test for large sections, but this was good and made me slow down and really read the map. Did feel a little tired though and slightly off in new shoes.

Running warm up/down 14:09 intensity: (2:35 @1) + (10:42 @2) + (52 @3) 3.16 km (4:29 / km) +6m 4:26 / km
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 32

3 PM

Cross Training 1:05:03 intensity: (30:00 @1) + (30:00 @2) + (5:03 @3)

Nice afternoon but no need to run anymore this week so went for an easy spin instead. Enjoyed it but the best part is probably the HRM trace, absolute madness.

Saturday Jun 23, 2018 #

8 AM

Running warm up/down 19:00 [2] 3.92 km (4:51 / km) +15m 4:45 / km
shoes: Salming Distance D1

Running 15:39 [5] 5.0 km (3:08 / km) +49m 2:59 / km
shoes: Nike Air Zoom Streak 5

Went across to parkrun as a bit of a TT/progress check. 10s~ up on pre JK so something must be going right and both solo so a good indicator. Muggy day and very breezy, probably set off too hard and suffered a bit in the last k. Didn't realise I had a guy following me until the last corner but would have been nice to have shared the load. Still want to try and get to a proper one for a time but off some good mileage and legs feeling shoddy in the WU, I'm reasonably pleased.
C • Made the list 2

Running 20:19 [1] 4.0 km (5:05 / km) +34m 4:52 / km
shoes: Salming Distance D1

WD, mostly with Tim Hartley.
4 PM

Running 33:39 intensity: (12:30 @1) + (19:59 @2) + (1:10 @3) 7.21 km (4:40 / km) +51m 4:31 / km
ahr:136 max:149 shoes: Salming Trail T2

Nice enough jog on the fields other than a couple of blocked paths and flies.

Friday Jun 22, 2018 #

7 AM

Running 29:57 intensity: (26 @1) + (8:16 @2) + (19:57 @3) + (1:18 @4) 8.0 km (3:45 / km) +57m 3:37 / km
ahr:156 max:168 shoes: Salming Distance D1

Steady 5 miles before breakfast. Felt a bit slow and tough for a minute or two then settled down and felt good. Shoes have pretty much had it.
5 PM

Running 37:07 intensity: (5:20 @1) + (30:16 @2) + (1:31 @3) 8.06 km (4:36 / km) +85m 4:22 / km
ahr:143 max:155 shoes: Salming Trail T2

Jog on the fields, paths pretty bad and body reacted badly to bashing through various plants and undergrowth.

Thursday Jun 21, 2018 #

4 PM

Running warm up/down 17:03 intensity: (7:18 @1) + (8:32 @2) + (1:13 @3) 3.77 km (4:31 / km) +57m 4:12 / km
ahr:134 max:154 shoes: Salming Distance D1

Orienteering 38:56 intensity: (7:13 @1) + (26:08 @2) + (5:35 @3) 6.17 km (6:19 / km) +168m 5:33 / km
ahr:143 max:162 shoes: Salming Distance D1

Middle style course on Hartshill. Bit of a nightmare, took my new orocs but for some reason they're massive, ordered an 11 like all my other inov8s but I have about a thumbs width of room between the end and my toe, anyone else had this? Stuck my road shoes back on anyway. Nice evening for it, taking more aggressive lines to try and break the Midlands trap of pathing/going round and it went well, couple of wobbles near the circles but other than that a positive session. Tired but trotting nicely despite the undergrowth.

Running warm up/down 14:19 intensity: (8:16 @1) + (5:54 @2) + (9 @3) 3.0 km (4:46 / km) +44m 4:27 / km
ahr:132 max:146 shoes: Salming Distance D1

Wednesday Jun 20, 2018 #

8 AM

Running 30:00 intensity: (4:03 @1) + (23:13 @2) + (2:44 @3) 7.01 km (4:17 / km) +63m 4:06 / km
ahr:142 max:157 shoes: Salming Distance D1

Standard pre breakfast.
4 PM

Running 1:13:28 intensity: (11:10 @1) + (59:04 @2) + (3:14 @3) 16.0 km (4:35 / km) +130m 4:25 / km
ahr:141 max:156 shoes: Salming Trail T2

Easy on the fields. Felt leggy and it was pretty hot but enjoyed it with some podcasts.

Tuesday Jun 19, 2018 #

8 AM

Running 30:00 intensity: (1:58 @1) + (25:47 @2) + (2:15 @3) 7.04 km (4:16 / km) +41m 4:08 / km
ahr:144 max:159 shoes: Salming Distance D1

Easy pre breakfast. Not enjoying the mugginess or flies.
6 PM

Running warm up/down 15:10 intensity: (11:32 @1) + (3:02 @2) + (36 @3) 2.83 km (5:21 / km) +25m 5:08 / km
ahr:123 max:147 shoes: Salming Distance D1

Running hills 33:59 intensity: (7 @1) + (8 @2) + (6:18 @3) + (26:03 @4) + (1:23 @5) 7.77 km (4:22 / km) +329m 3:37 / km
ahr:170 max:182 shoes: Salming Distance D1

First Huncote session back for summer. Over on Croft Hill, session I haven't done before of the 'double dips'. Hash route but a right turn at the end. Tom Corby (guy I used to race from school) has joined the club, he's gotten a bit slower but it's good to see him out. Pretty normal order, out the front on my own grafting but I quite enjoy hurting myself and working hard. Times got a bit slower but that's expected, always go too hard on Croft. Legs a little tired but glad to be able to push through this session well. Uphill recovery was not appreciated...

Running warm up/down 17:28 intensity: (12:15 @1) + (3:27 @2) + (1:46 @3) 3.0 km (5:49 / km) +27m 5:34 / km
ahr:130 max:140 shoes: Salming Distance D1

Monday Jun 18, 2018 #

7 AM

Running 30:00 intensity: (2:28 @1) + (26:45 @2) + (47 @3) 7.06 km (4:15 / km) +62m 4:04 / km
ahr:143 max:155 shoes: Salming Distance D1

Easy pre breakfast, legs a little creaky to begin but felt good after a minute or two.
4 PM

Running 1:00:00 intensity: (47 @1) + (6:44 @2) + (35:43 @3) + (16:46 @4) 16.0 km (3:45 / km) +152m 3:35 / km
ahr:160 max:173 shoes: Salming Distance D1

Steady hour on the roads. Feeling good but stomach a little off at the end and slightly harder work than normal in the humidity. Just ticked away and enjoyed it.

Sunday Jun 17, 2018 #

10 AM

Running warm up/down 15:52 intensity: (14:09 @1) + (54 @2) + (49 @3) 3.08 km (5:09 / km) +2m 5:08 / km
ahr:127 max:142 shoes: Inov-8 x-talon 190 Orange

Orienteering 14:20 intensity: (27 @1) + (9 @2) + (2:09 @3) + (5:15 @4) + (6:20 @5) 3.74 km (3:50 / km) +23m 3:43 / km
ahr:176 max:185 shoes: Inov-8 x-talon 190 Orange

Morning sprint at Birmingham uni. Initial mistake on 1 not counting the underpasses then settled down and planned well throughout. Couple of poor exits lost a little time but generally a good run out and nice to take a good win.

Running 13:18 intensity: (11:02 @1) + (2:00 @2) + (16 @3) 2.31 km (5:46 / km) +24m 5:29 / km
ahr:128 max:144 shoes: Inov-8 x-talon 190 Orange

Running 15:47 intensity: (4:19 @1) + (4:13 @2) + (4:37 @3) + (2:38 @4) 3.0 km (5:16 / km) +17m 5:07 / km
ahr:148 max:172 shoes: Inov-8 x-talon 190 Orange

Orienteering 18:24 intensity: (20 @1) + (7 @2) + (1:42 @3) + (5:43 @4) + (10:32 @5) 4.6 km (4:00 / km) +28m 3:53 / km
ahr:179 max:187 shoes: Inov-8 x-talon 190 Orange

Afternoon sprint race. More technical area and some odd mapping/control positioning and control descriptions led to a somewhat nervy run throughout. Good generally though but scrappier and less planning than this morning. Only real mistake of the day was on 12, no plan at all and exited wrong, one dead end, long way out then the inaccessible end so another fanny about totalling maybe a minute. Still managed to hold on to the win by a few seconds. In some ways I'm happy to have made the big mistake now, despite being annoyed about it (haven't made such a big mistake in a sprint for a long time) so good to identify what to work on in the coming sessions.
1 PM

Running 15:59 intensity: (3:36 @1) + (11:22 @2) + (1:01 @3) 3.01 km (5:19 / km) +20m 5:09 / km
ahr:136 max:149 shoes: Inov-8 x-talon 190 Orange

Saturday Jun 16, 2018 #

10 AM

Running warm up/down 15:36 intensity: (1:27 @1) + (13:18 @2) + (51 @3) 3.53 km (4:25 / km) +4m 4:24 / km
ahr:143 max:156 shoes: Salming Distance D1

Orienteering tempo 41:02 intensity: (6 @1) + (26 @2) + (1:21 @3) + (39:02 @4) + (7 @5) 11.11 km (3:42 / km) +4m 3:41 / km
ahr:172 max:184 shoes: Salming Distance D1

Castle Vale Urban. Hadn't seen the map or area and was really pleasantly surprised with how tricky it was. Lot's of dead ends and technical blocks which made for a really fun course and no boring bits which urbans sometimes suffer with. Tempoed around, never going out of my comfort zone really and orienteered well apart from navigating on the wrong line around the busy section at 3. Small slip but other than that all good.

Running 26:03 intensity: (4:07 @1) + (20:39 @2) + (1:17 @3) 5.01 km (5:12 / km) +3m 5:11 / km
ahr:139 max:157 shoes: Salming Distance D1

Nice jog with Matthew.

Friday Jun 15, 2018 #

9 AM

Running 43:01 intensity: (4:37 @1) + (36:33 @2) + (1:51 @3) 9.04 km (4:46 / km) +75m 4:34 / km
ahr:142 max:163 shoes: Salming Trail T2

Trot on the fields before breakfast. Pretty overgrown everywhere.

Thursday Jun 14, 2018 #

8 AM

Running 28:15 intensity: (16:35 @1) + (9:30 @2) + (2:10 @3) 5.58 km (5:04 / km) +135m 4:31 / km
ahr:129 max:145 shoes: Salming Distance D1

Easy pre breakfast and moving out with paddy. Reverse standard then back on Manchester road. Sad day.
6 PM

Running 30:00 intensity: (38 @1) + (3:52 @2) + (19:40 @3) + (5:50 @4) 8.04 km (3:44 / km) +59m 3:36 / km
ahr:159 max:171 shoes: Salming Distance D1

Steady 5 on the roads felt good. HR a little higher because of coffee but it was needed.

Wednesday Jun 13, 2018 #

8 AM

Running 30:00 intensity: (2:31 @1) + (14:13 @2) + (9:32 @3) + (3:44 @4) 7.11 km (4:13 / km) +100m 3:56 / km
ahr:151 max:171 shoes: Salming Distance D1

Easy pre breakfast 30. Hrm again going funny because this was chilled, might invest in a new one.
4 PM

Running 1:12:44 intensity: (22:59 @1) + (47:12 @2) + (2:33 @3) 13.72 km (5:18 / km) +355m 4:42 / km
ahr:137 max:154 shoes: Salming Distance D1

Just in Riv with Joe. Potentially my last time round it for a long time so a little bit sad.

Tuesday Jun 12, 2018 #

8 AM

Running 30:00 intensity: (6:55 @1) + (16:30 @2) + (6:29 @3) + (6 @4) 6.98 km (4:18 / km) +105m 4:00 / km
ahr:143 max:167 shoes: Salming Distance D1

Fulwood pre breakfast.
2 PM

Strength and conditioning 25:00 [2]

6 PM

Running warm up/down 16:55 intensity: (9:49 @1) + (4:09 @2) + (2:57 @3) 3.88 km (4:21 / km) +53m 4:05 / km
ahr:133 max:159 shoes: Salming Distance D1

Orienteering 12:07 intensity: (5 @1) + (2:17 @2) + (5:48 @3) + (3:57 @4) 3.04 km (3:59 / km) +46m 3:43 / km
ahr:162 max:177 shoes: Salming Distance D1

1st sprint over near the station. Annoyingly the technical bit of the map is now a building site but still got on ok. Good planning. Second one was a bit quicker. Felt flat though, not enough water today.

Orienteering 13:08 intensity: (36 @1) + (2:10 @2) + (5:38 @3) + (4:44 @4) 3.47 km (3:47 / km) +43m 3:34 / km
ahr:160 max:175 shoes: Salming Distance D1

Sprint 2.

Running warm up/down 14:13 intensity: (46 @1) + (4:31 @2) + (8:26 @3) + (30 @4) 3.08 km (4:37 / km) +124m 3:51 / km
ahr:154 max:169 shoes: Salming Distance D1

Monday Jun 11, 2018 #

11 AM

Running 30:00 intensity: (2:53 @1) + (18:29 @2) + (8:29 @3) + (9 @4) 7.03 km (4:16 / km) +85m 4:01 / km
ahr:148 max:166 shoes: Salming Distance D1

Easy pre breakfast 30, late after a good sleep, still not feeling 100%. HRM strap needs a clean.
4 PM

Running warm up/down 10:35 intensity: (3:10 @1) + (5:38 @2) + (1:47 @3) 2.19 km (4:50 / km) +47m 4:22 / km
ahr:139 max:157 shoes: VJ Supra V2 (2)

Orienteering 1:03:13 intensity: (2:33 @1) + (24:10 @2) + (31:04 @3) + (5:26 @4) 9.26 km (6:50 / km) +246m 6:02 / km
ahr:155 max:172 shoes: VJ Supra V2 (2)

Dug out an old course from Burbage. Map faded a bit which made compass essential and it generally went well. Some new felling caused an issue but other than that it was just a nice plod round. Month of more intense O now, time to get down to serious business. Undoubtedly feel physically stronger than ever running and had no problems with the physical veg today, nodes well for Finland.
Interestingly, raced this in 2016 and won in 81~, had to cut off the last loop today as my map faded but clearly shows some improvement, around 70 would have been the full thing.

Running warm up/down 10:13 intensity: (2:45 @1) + (7:14 @2) + (14 @3) 2.02 km (5:03 / km) +38m 4:37 / km
ahr:138 max:151 shoes: VJ Supra V2 (2)

Sunday Jun 10, 2018 #

7 PM

Running 50:59 [1] 9.79 km (5:12 / km) +229m 4:40 / km
shoes: Salming Distance D1

Easy around Rivelin with the work crew after out last shift.

Saturday Jun 9, 2018 #

2 PM

Running 15:07 [1] 2.71 km (5:35 / km) +106m 4:40 / km
shoes: Salming Distance D1

Dead easy lunch break with Pat and Max, nice.
7 PM

Running 32:47 [1] 6.12 km (5:21 / km) +184m 4:39 / km
shoes: Salming Distance D1

buggy buds trotting round blacka, tired.

Friday Jun 8, 2018 #

6 AM

Running 20:00 intensity: (2:16 @1) + (16:32 @2) + (59 @3) + (13 @4) 4.63 km (4:19 / km) +26m 4:12 / km
ahr:142 max:171 shoes: Salming Distance D1

Pre breakfast and work, zonked.
7 PM

Running 43:18 [5] 10.14 km (4:16 / km) +446m 3:30 / km
shoes: Icebug Acceleritas 4 RB9X

Castleton FR - 1st.
Tough day out today. Long shifts all day at Chatsworth has led to limited running, terrible sleep and a relatively poor diet so even getting across to this was tough. Felt sleepy and pretty out of it even on the line and set off at a comfortable trot but quickly found myself on my own at the front. Fully expected OJ, Barbie, Bond and Alex to come with me but had developed half a gap and thought I may as well chug away. Think I've gotten pretty good at stubborn racing recently and had pulled out a healthy lead by the top of Lose Hill. Over to Back Tor I just used as a chance to stretch my legs and recover then hit the bottom of Mam and felt dead rough. Back of my mind I thought if I can churn it out and summit 1st then I'd hold the others off and I did, but lost around half a minute at the end as there was no marshall so came in the wrong way, despite shouting at people asking where to go. Led to stopping and waiting for the others to catch up before just jogging across to the finish, so actually got the win by closer to a minute rather than the 8s the results say, but happy to hang on.
Did feel really rough today and didn't enjoy myself despite the win, may well be getting ill from Chatsworth and need a massive sleep to recover on monday.

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Icebug Acceleritas 4 RB9X

Minimal WU because of getting there late, reasonable WD.
C • Cracker! 2

Thursday Jun 7, 2018 #

3 PM

Running 30:00 [3] 7.66 km (3:55 / km) +40m 3:49 / km
shoes: Salming Distance D1

Quick raz in my lunch break at Chatsworth. 11 hour days plus ShUOC leavers meal last night has left me a bit broken. Mostly on grass with some rolls today but suffered in the heat. No run yesterday because there was just no time. Won't do me any harm to have some easier running days.

Tuesday Jun 5, 2018 #

6 AM

Running 30:00 intensity: (6:35 @1) + (21:15 @2) + (2:10 @3) 7.01 km (4:17 / km) +48m 4:08 / km
ahr:138 max:153 shoes: Salming Distance D1

Easy pb 30. Legs tired to start. Training might take a hit with working at Chatsworth.
4 PM

Running warm up/down 12:47 intensity: (2:41 @1) + (8:48 @2) + (1:18 @3) 3.01 km (4:15 / km) +34m 4:01 / km
ahr:140 max:159 shoes: Salming Distance D1

Running 10:01 intensity: (16 @1) + (15 @2) + (2:02 @3) + (7:28 @4) 3.13 km (3:12 / km) +6m 3:10 / km
ahr:168 max:177 shoes: Salming Distance D1

10 min tempo, felt good, shifting comfortably.

Running 16:00 intensity: (27 @1) + (3:08 @2) + (3:42 @3) + (8:43 @4) 3.94 km (4:04 / km) +22m 3:57 / km
ahr:163 max:178 shoes: Salming Distance D1

10x1min(40s). This felt a bit grindy but kept the recoveries deliberately short to make myself work harder. Felt alright but lacking a little zip. Getting alright at pulling sessions out of no where.

Running warm up/down 12:34 intensity: (5 @1) + (9:35 @2) + (2:49 @3) + (5 @4) 3.06 km (4:07 / km) +17m 4:00 / km
ahr:151 max:166 shoes: Salming Distance D1

Monday Jun 4, 2018 #

9 AM

Running 30:00 intensity: (5:06 @1) + (22:16 @2) + (2:38 @3) 7.01 km (4:17 / km) +62m 4:06 / km
ahr:142 max:159 shoes: Salming Distance D1

Easy round the villages before breakfast but had a lie in to catch up. Bit of a bingey/indulgent time since finishing Wednesday but back on it a bit lifestyle wise now. Realised I'm actually a bit disappointed not to be jukola-ing but I reckon next year I'll look for a Scandi team and give it a proper go.
6 PM

Running warm up/down 12:57 intensity: (45 @1) + (5:56 @2) + (3:53 @3) + (2:23 @4) 3.01 km (4:18 / km) +30m 4:06 / km
ahr:149 max:178 shoes: Inov-8 x-talon 212 (s17)

HRM a bit crap

Orienteering 26:38 intensity: (21 @1) + (2:16 @2) + (11:29 @3) + (12:32 @4) 5.42 km (4:55 / km) +155m 4:18 / km
ahr:164 max:175 shoes: Inov-8 x-talon 212 (s17)

LEI evening event on Bradgate. Treated it as a middle and it went well, just one overshoot and a few hesitations, enjoyed it. LEI do a really good job of using areas and putting on quality events.
C • LEI 6

Running warm up/down 12:55 intensity: (57 @1) + (9:55 @2) + (2:03 @3) 3.0 km (4:18 / km) +31m 4:05 / km
ahr:147 max:158 shoes: Salming Distance D1

Sunday Jun 3, 2018 #

4 PM

Running 1:03:53 intensity: (9:41 @1) + (46:20 @2) + (6:43 @3) + (1:09 @4) 14.35 km (4:27 / km) +107m 4:18 / km
ahr:144 max:163 shoes: Salming Trail T2

Easy one to end another good week. Just jogging. Shitey mood though, footpaths are an absolute joke, wading through head high nettles and being charged by various herds of cows is not my idea of a pleasant Sunday afternoon.

Saturday Jun 2, 2018 #

7 AM

Running 50:00 intensity: (21 @1) + (6:21 @2) + (26:36 @3) + (16:42 @4) 13.43 km (3:43 / km) +94m 3:36 / km
ahr:162 max:175 shoes: Salming Distance D1

Steady pre breakfast raz. Bit of a shock to the system to begin with but felt fine otherwise, definitely more effort in the humidity. Running some adventure race with H today for her birthday so got this done early.
1 PM

Running 1:20:00 [1] 10.0 km (8:00 / km) +100m 7:37 / km
shoes: Inov-8 x-talon 190

WOLF run.

Friday Jun 1, 2018 #

7 AM

Running 30:00 [2] 7.15 km (4:12 / km) +139m 3:49 / km
shoes: Salming Distance D1

Chilled pre breakfast 30. Stomach felt very full and was still a bit grumbly/tired. Really happy to have been selected for World Uni's, selection race performances weren't my finest but I'll be going in to it as fit as I've ever been and am looking forward to making amends for JWOC last year.
3 PM

Running 34:33 [3] 8.45 km (4:05 / km) +129m 3:48 / km
shoes: Salming Distance D1

Steady to Forge Dam and back before travelling, humid out!

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