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Training Log Archive: Nathan

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m				load
	Cross Training	10	13:34:00									2876.0
	Running	19	8:03:59	65.44	(7:24)	105.31	(4:36)	236				1464.8
	Orienteering	5	3:44:44	22.46	(10:00)	36.15	(6:13)	484	108 /	121c	89%	904.8
	Strength and conditioning	12	1:55:00									235.0
	Total	40	27:17:43	87.9		141.46		720	108 /	121c	89%	5480.6
averages - sleep:8.3

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Wednesday Oct 31, 2012 #

10 AM

Running (Treadmill) 35:00 [3] 8.7 km (4:01 / km)
shoes: Adidas Response Cushion 19

Went for a run in pe, not much effort, a bit of recovery from yesterday and because i couldn't make x country because of parents evening. Still, feeling quite strong

Tuesday Oct 30, 2012 #

4 PM

Running (Long/Hill intervals) 50:16 [4] 10.64 km (4:43 / km) +71m 4:34 / km
shoes: Adidas Response Cushion 19

Long run with hills after school. Comfortable pace up until the hill reps which i pushed pretty hardon
Times for hill reps (200m each) :
0:42.8
0:37.7
0:39.7
0:40.7
0:40.4
One minute recovery after each interval. Fairly consistent times except the second where i overcompensated slightly but no worries.
Bit of recovery after that, took it easy just cruised back along the trails.

C • So you did sub 40s for 400m... 6

Running (Warm down) 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Response Cushion 19

Short run, just too ease it up really gently in to the end

Monday Oct 29, 2012 #

Note
slept:7.5 (rest day)

Rest day after the last few days, don't want to overdo it

Sunday Oct 28, 2012 #

11 AM

Running (Warm up) 6:00 [2] 1.0 km (6:00 / km)
shoes: inov8 oroc 280

Running along the road to the start for a warm up

Orienteering race (West mids champs) 45:27 [3] *** 6.16 km (7:23 / km) +134m 6:39 / km
spiked:12/16c slept:6.0 shoes: inov8 oroc 280

First race without a knee support today, so was a little nervous to start. Messed up number one with a stupid mistake with not checking compass and rushing off. Got there eventually but not after wasting 2 and a half minutes or so. The next two were a bit gritty to get there but navigation was good. Un-timed control after this so took this easy, recovery. Then the next two again were grotty and messed up number 8 with just having no plan and rushing head long in to the area, the same goes for number 9 with a series of pits but just had no plan at all. Because of the accumulated mistakes i pushed hard along the track to no10 to try and make up time, then after another road crossing so time to recollect thoughts and get my head straight. Number 12 was easy, just a run along the path. Got a stitch after this to add to a great run (sarcasm). But 13&14 were clean if a little slow but then messed up massively on number 15 with having no plan and no visualisation and just messed up, ended up in the wrong bit of green and just messed around a bit. 16 and the finish were fine just angry at the mistakes and such a sluggish gritty, grotty area. It was one of the worst places i've run in recently, did not enjoy it at all and not pleased with the result, expecting to finish overall low 10's.

C • Knee 3

Running (Warm down) 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 oroc 280

Just a slow jog back, annoyed wet and cold.

Saturday Oct 27, 2012 #

Note
slept:9.0

Does anyone know how long inov-8 bare x lites last?

C • Not sure 2

12 PM

Running (Warm up) 5:04 [2] 1.2 km (4:13 / km)
shoes: Adidas Response Cushion 19

Warm up before 3k road trial, still felt very tight so wasn't very optimistic

Running (3k road time trial) 10:48 [5] 3.0 km (3:36 / km)
shoes: Adidas Response Cushion 19

Really nice morning fir it, very bright but quite cold which was perfect. First 100m when i upped the speed my hamstrings were screaming then after that it was just a dull ache but surprisingly very manageable. 1st k flew by with no problems except the rather large gruelling hill that just hurt. Think that i maybe eased up a little and maybe could have pushed harder. Then put it all in on the last k to get the time.
1st km: 3:34
2nd km: 3:42
3rd km:3:32
I was happy with the times as they were all fairly close to each other. I'm going to repeat this at the end of every month to check progress.

Running (Warm down) 10 [1] 2.3 km (4 / km)
shoes: Adidas Response Cushion 19

Extended the warm down a bit because i felt very stiff after i'd stopped running. But just took it easy and cruised back home along the roads

1 PM

Strength and conditioning (Post run) 5:00 [2]
shoes: Adidas Response Cushion 19

Just a few stretches, particularly right hamstring because that is feeling pretty tight

Friday Oct 26, 2012 #

11 AM

Running (Trail Intervals) 49:52 [4] 12.17 km (4:06 / km) +165m 3:50 / km
shoes: Adidas swoops

Went for some intervals, a tough session for the morning. Felt strong to start with first 2km have no intervals so steady through this. Did 10x200-450. Recovery was half of what the intervak was, only walk recovery on the one 450 which was made harder because it was across a freshly plowed field which just hurt to be honest. Then got lost as i went through the back end of broughton astley, took a wrong turn so that added on about another k. Still, wasn't a bad run overall, a couple of niggles from my knee but the main problem was how tight my hamstrings and calves were. Going to do some core later so will update again later.

Running (Road warm up) 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas swoops

Warm up along the road

12 PM

Running (road warm down) 12:00 [1] 2.0 km (6:00 / km)

Really easy at the end, feeling tight and achy

5 PM

Strength and conditioning (S&C sesh) 20:00 [3]
shoes: Adidas Response Cushion 19

Did some general core work but then worked on strengthening knees and ankles, still feeling a little sore

Thursday Oct 25, 2012 #

7 PM

Cross Training (town training) 1:30:00 [4]
shoes: Nike CTR360

Town training pushed hard because i'm not happy that i've had a lazy week, but felt excellent

Running (Warm up) 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike CTR360

Was frustrated because i haven't done anything, so burned around the pitch for a few laps

Wednesday Oct 24, 2012 #

Note
slept:9.5 (sick) (rest day)

Not feeling very well again, so not going to even attempt anything at the minute

Tuesday Oct 23, 2012 #

9 AM

Running (Easy) 44:36 [3] 9.36 km (4:46 / km)
shoes: Adidas Response Cushion 19

Easy run out today, just gentle along trails and a bit on road. Feeling pretty strong

Monday Oct 22, 2012 #

Note
slept:8.0 (rest day)

Don't want to over do itafter yesterday and my face is still pretty painful

Sunday Oct 21, 2012 #

10 AM

Running (Warm up/down) 20:00 [2] 5.0 km (4:00 / km)
shoes: inov8 oroc 280

2.5 km warm up and down before and after oing

11 AM

Orienteering race (OD (YBT)) 45:28 [4] *** 8.35 km (5:27 / km) +45m 5:18 / km
spiked:27/28c shoes: inov8 oroc 280

Really nice morning for it. Had football at two so had an early start. Brisk morning, spiked number one easily. Messed up number two by perhaps a minute because i was confused by the path network and also didn't use my compass. Then the rest was fine to be honest no real mistakes just a little slow from 24-the end but apart from that it was fine. Had a 4 minute lead when i left so that was a good boost :)

1 PM

Strength and conditioning (Warm up) 10:00 [2]
shoes: Nike CTR360

Stretching before football

4 PM

Cross Training (County cup) 1:14:00 [4]
shoes: Nike CTR360

Started badly, went 3-0 down but came back to win it 8-3, had a solid game but felt the run from earlier. 6 minutes before the end, i took a huge blow to the face from an elbow and ended up on the floor even though i can't really remember it :/ but got taken off and now the right side from top of my eye to middle of my cheek has swollen up. Still happy with the result

Saturday Oct 20, 2012 #

Note
slept:12.0 (rest day)

Race and football match tomorrow and it's the first day of the holidays so am relaxing, hasn't been a very good training week, i've had 3 exams/assessments so no time for it really. Will put more effort in next week

Friday Oct 19, 2012 #

Note
(rest day)

Not feeling training, today, went to the oark and played football with friends, but not worth logging

Thursday Oct 18, 2012 #

4 PM

Cross Training (School match) 1:30:00 [4]
shoes: Nike CTR360

warm up included
Played beauchamp and drew 2-2, played both RW and LW and played well to be honest
Feeling the knee again a bit more today, taking it easy tonight

7 PM

Cross Training (town training) 1:30:00 [2]
shoes: Nike CTR360

Just couldn't be arsed, hardly did anything.
need to start getting a bit more motivated in all honesty, just don't feel up for anything at the moment.

Wednesday Oct 17, 2012 #

Note
slept:7.0 (sick) (rest day)

Too much school work and am feeing a bit ill

Tuesday Oct 16, 2012 #

Note
(rest day)

Physio's orders, plus am going to see newton faulkner with a couple of friends tonight

Monday Oct 15, 2012 #

3 PM

Running race (warm up) 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike CTR360

Running with alex before the game, just basically went for a run and did some drills

4 PM

Cross Training (School Match) 1:20:00 [4]
shoes: Nike CTR360

Warm up included in this. National cup game with school, didn't even know we had a game but played well, felt strong even though we lost 2-1, so that's a shame but am beginning to feel a lot fitter and stronger and faster which i'm pleased about, still on this physio regime but am running on wednesday so that's good.
knee is feeling far better than it has done for weeks however i'm not jumping to conclusions
Will head out on a recovery run tomorrow just to stay fresh.

Sunday Oct 14, 2012 #

2 PM

Cross Training (Town match) 1:20:00 [4]
shoes: Nike CTR360

First town match in a while and was against top of the league. Played well and bossed in mid field but we lost 2-0. Tired and achy now but got congratulated by there manager on my game. Rest day tomorrow but may go for a light jog somewhere, and am going to post my new training schedule in a couple of hours.

4 PM

Strength and conditioning (Warm down) 5:00 [2]
shoes: Nike CTR360

Stretching after football

9 PM

Note
slept:12.0

Training programme (end of october-january)
Monday-Rest or steady run
Tuesday-Football or intervals
Wednesday-Steady/tempo cross country run(school)
Thursday-1/2 sets of 1 hour 30 football
Friday-recovery run/rest day
Saturday-Theres a 5km run every saturday that i'm thinkning of heading to every weekend
Sunday- O-race or football match

Saturday Oct 13, 2012 #

12 PM

Orienteering race (BSSC) 47:31 [4] *** 10.0 km (4:45 / km)
spiked:28/32c slept:3.0 shoes: inov8 oroc 280

Started badly from the off really. Spiked the first 4 then made a 1 min error on the next, the next 9 controls were fine but took the wrong path which cost me 3 minutes and completely screwed up my race plan. Then it was a mess of 30 secs-1min mistakes after this. I should have had 300 points overall because i missed two controls due to all the time i lost but ended up with 290 because one wasn't there. Also had a 15 point penalty for being 3 mins over which i was really annoyed about so it was just a terrible race and one that i want to put behind me and forget about. Was just a flipping cross country course with no real detail which i thought was quite boring and annoying because it wasn't proper orienteering which just ruined it to be honest wasn't the area was terrible as there was basically no navigation, i was genuinely fuming at this . Should have got all the controls comfortably but just had a poor race

Running race (Warm up/down) 20:00 [2] 4.0 km (5:00 / km)
shoes: inov8 oroc 280

2km before and after the race

1 PM

Strength and conditioning (Warm up/down) 10:00 [2]
shoes: inov8 oroc 280

5 mins before and after race

Friday Oct 12, 2012 #

11 AM

Running (Cooper 12 minute run) 12:00 [5] 3.2 km (3:45 / km)
shoes: Adidas Response Cushion 19

really tough to be honest, feeling stiff from the start but loosened up going in to it. Pushed at a hard pace all the way through but kept slipping on the astroturf. At the end though, i had real trouble breathing and this carried on until the end of the day but it felt like my chest just simply closed up so i need to see if this will keep happening and if it does then sort it out

Thursday Oct 11, 2012 #

4 PM

Cross Training (School match) 1:00:00 [4]
shoes: Nike CTR360

didn't play well today, was rushing everything, positioning was all wrong but i gave it a good go, came off after a bit and then left but just didn't seem to fit today

7 PM

Cross Training (town training) 1:30:00 [3]
shoes: Nike CTR360

felt better in this, playing cm fitted me far better (natural position) calves still aching but cooper test tomorrow should loosen me up ;)

9 PM

Strength and conditioning (Warm down) 10:00 [2]
shoes: Nike CTR360

Bit of a stretch at the end or else i'll feel tight tomorrow and this weekend

Wednesday Oct 10, 2012 #

Note
slept:7.0 (rest day)

didn't sleep very well, for some reason was very thirsty :/ but rest day today so misse cross country on dr orders

Tuesday Oct 9, 2012 #

5 PM

Running (Road) 25:44 [3] 6.1 km (4:13 / km)
slept:9.0 shoes: Adidas Response Cushion 19

Bit of a recovery run because football match was cancelled. Found it quite tough though, haven't run on roads in a while (a few months) and found it strange, my legs felt very heavy and wasn't great. Still a bit iffy from yesterday and sunday so took it slow and went at a steady pace. No run tomorrow, still following physios orders but 2 sets of football on thursday to make up for it -_- feeling fairly healthy though today, not too many niggles

Strength and conditioning (After run) 5:00 [1]
shoes: Adidas Response Cushion 19

Just feeling that this is necessary after everything i do and it helps in all honesty, not feeling as bad the evening after or the day after sport

Monday Oct 8, 2012 #

Note
slept:8.0 (sick)

Still ill, am off school today, just not feeling up for it at all

Note

Hopefully should be ok for football tomorrow, school match against longslade

Sunday Oct 7, 2012 #

Running (Warm up) 10:00 [2] 2.0 km (5:00 / km)
slept:9.0 shoes: inov8 oroc 280

jogged up and down the road for warm up before the race, hamstrings and calves still quite tight

12 PM

Strength and conditioning (Warm up) 10:00 [2]
shoes: inov8 oroc 280

Felt a little looser after these so that was good

1 PM

Orienteering race (Hameldon (selection)) 51:22 [5] *** 7.34 km (7:00 / km) +305m 5:48 / km
spiked:23/25c (sick) shoes: inov8 oroc 280

Felt very up for this race if truth be told, but was still a little stiff for some reason. Number one was good, just got straight there but was feeling sluggish, signs of illness. Then through 2-4 up the massive ridge was fun and a good physical challenge. Found 5 with no problems but then i think number 6 was in the wrong place and Adam agrees with me on this, it was too far along, therefore not in the right place so lost at least a minute if not more looking for this. Through 7-9 was all fine, but then began to feel ill in number 10-11. It was a long leg up and over the hill and was quite draining but some great views from up there. Then it was steady through 12-13 which were practically both on paths. Then made another minute or so mistake on number 14 by which time i had to go slower as well because i wasn't feeling well. Was solid through 15-20 which was fun because they were in intricate quarry workings where you really had to concentrate and it was a great morale boost when i spiked them all and headed off to the woodlands. Was really wet and muddy by the time i got in there but there were tracks to every control so again found these with no problems. But was not able to run fast through here because wasn't feeling great so again lost time which i was very annoyed about. Finished in 3rd place, 7 seconds behind adam and 49 seconds off harrison. I feel that i could have got a time sub 49 but wasn't able to on the day. Still, this was a good start in my bid for selection and was a nice area and run.

Route gadget (blue course): http://www.pfo.routegadget.co.uk/pfo/reitti.cgi?ac...

C • Good race x2 1

C • Good race 5

2 PM

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km)
(sick) shoes: inov8 oroc 280

still feeling rotten but had to do it

Strength and conditioning (Warm down) 10:00 [1]
shoes: inov8 oroc 280

Just so am not too stiff for school tomorrow

Saturday Oct 6, 2012 #

Strength and conditioning (Warm up/down) 20:00 [2]
shoes: inov8 oroc 280

Was feeling very stiff so a lot of stretching before and after so am not feeling too bad for tomorrow

1 PM

Running (Warm up) 15:00 [2] 2.0 km (7:30 / km)
shoes: inov8 oroc 280

jogged from the car park as we got held up by traffic and then continued through to the start. Felt pretty stiff and sore still from football on thursay

2 PM

Orienteering race (Pendle Middle Race) 34:56 [4] *** 4.3 km (8:07 / km)
spiked:18/20c slept:10.0 shoes: inov8 oroc 280

middle race that i was using as prep for tomorrow. Didn't feel fast and still felt very stiff from the weekend. Spiked most controls and was flowing and navigating very well. Feeling very prepared for tomorrow, and was surprised that when i left i was 6 minutes up on second place

Running (Warm down) 15:00 [2] 2.0 km (7:30 / km)
shoes: inov8 oroc 280

jogged back to the car park after the race feeling pretty good after the run

Friday Oct 5, 2012 #

Note
slept:7.5 (rest day)

rest day in preparation for the races this weekend

Thursday Oct 4, 2012 #

4 PM

Cross Training (School match) 1:10:00 [5]
shoes: Nike CTR360

School match against robert smyth, the toughest game in our league we got beaten 2-1 with a late goal for them, but was a good work out and even better to get back on a pitch playing for school because it is far more advanced which i prefer because it gives me more of a chance to play comfortably and am able to rely more on other people.

7 PM

Cross Training (town training) 1:30:00 [2]
shoes: Nike CTR360

Took it easy ready for the weekend

Wednesday Oct 3, 2012 #

Strength and conditioning (After run) 5:00 [2]
shoes: Adidas swoops

Stretches after run, felt much looser after

4 PM

Running (Cross Country) 31:29 [4] 7.21 km (4:22 / km)
shoes: Adidas swoops

Felt pretty sore earlier from yesterdays intervals. Was a good route though, finally did it with a garmin so got a distance. It was a steady pace and relatively fast but now am pretty tired and i have a pretty full on day tomorrow so oh well :/

Tuesday Oct 2, 2012 #

6 PM

Running (Intervals) 46:00 [4] 9.93 km (4:38 / km)
shoes: Adidas swoops

Went for a run with dad and we just about avoided the dark. Felt reall strong running today especially in the intervals (8-9x350-400) they varied in lenght depending on where we were. But it was really fun, a new route to run in future.

7 PM

Strength and conditioning (Warm down) 5:00 [2]
shoes: Adidas swoops

Stretches after so not too stiff for x country tomorrow

Monday Oct 1, 2012 #

Note
slept:8.0 (rest day)

Another rest day on the road to recovery :/

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