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Training Log Archive: Nathan

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m				load
Running	23	14:54:42	98.76		158.94		2431				2280.7
Orienteering	7	6:11:29	34.58	(10:45)	55.65	(6:41)	963	52 /	62c	83%	1326.6
Strength and conditioning	6	4:55:00									785.0
Cross Training	1	10:00									10.0
Total	27	26:11:11	133.34		214.59		3394	52 /	62c	83%	4402.3

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Thursday Oct 30, 2014 #

6 AM

Running (Old Harry) 1:41:52 [3] 17.36 km (5:52 / km) +700m 4:53 / km

Monster run with the boys, really good fun, went for a swim in the sea at sunrise as well, but chilly. Legs a little sore towards the end but feeling good, even on hill. Never realised how hilly this place is!

Tuesday Oct 28, 2014 #

6 AM

Running (Chase the sunrise ) 1:27:19 [3] 14.02 km (6:14 / km) +500m 5:17 / km
shoes: Inov-8 x-talon 190 (2)

Incredible run with Zach along the escarpment, we wanted to get to old Harry rocks before sunrise and arrived exactly 1 minute before, ten back along the escarpment. Some brutal climbs but one of the funnest runs in a long time.

Monday Oct 27, 2014 #

10 PM

Running (Hill run ) 36:06 [3] 7.76 km (4:39 / km) +200m 4:07 / km
shoes: Inov-8 x-talon 190 (2)

Head torch run with some of the bots on geography trip. Feeling good.

Sunday Oct 26, 2014 #

12 PM

Running (Warm up/down) 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ Supra V2

Jog to start and then warm up, then warm down jogging.

Orienteering (Midlands Champs) 1:03:08 [4] *** 9.09 km (6:57 / km) +363m 5:47 / km
spiked:18/20c shoes: VJ Supra V2

Really poor race. Clearly from my spike ratio I was navigating quite well. Chest seized up again on any sort of incline or effort so was crazily restricted on pace, and fitness was crap on hills, no pace and felt like I was running on empty. Had to use inhaler on one or two occasions so need to get to the doctors as soon as. Won the Midlands title but 5th on course, so far down, didn't deserve a win today.

Saturday Oct 25, 2014 #

5 PM

Running (Easy Road) 28:15 [2] 6.19 km (4:34 / km) +51m 4:23 / km
shoes: New Balance 1080v3

Nice easy run on the roads just as the sun was setting. Nicely consistent pace and moving quite well with no real niggles, hopefully feel this comfortable racing tomorrow.

Friday Oct 24, 2014 #

3 PM

Running (Dunton Easy) 50:28 [3] 10.27 km (4:55 / km) +96m 4:42 / km
shoes: Inov-8 x-talon 212

Had to rather force myself out of the house but as soon as I did I knew I'd quite enjoy it. Looped out to Dunton then up and down to Broughton, wiggled through then on to the field and home. Felt pretty strong and comfortable today which was lovely as normally I have at least one niggle or somethings up but it was just nice run. Only just realised which area Longshaw is for Sunday and it's fantastic so should be a good race.

6 PM

Running (Warm up/down) 15:00 [1] 3.0 km (5:00 / km)
shoes: New Balance 1080v3

Easy on the treadmill checking out new winter training shoes.

Strength and conditioning 1:00:00 [3]

Headed to the gym, after warm up, went for 1 x machine circuits (15x3 on each). Then rowed 2k, skipped 100 skips? Then a lot of free stuff with medicine balls, bars and steps which was quite tough. Finished off with a roll and single leg balances on a half swiss ball.

Thursday Oct 23, 2014 #

Note
(rest day)

Full rest, chest a little off as well but need it to be ok for the weekend so avoiding risks.

Wednesday Oct 22, 2014 #

10 AM

Running (Warm up/down) 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Treadmill jogging.

Strength and conditioning 1:00:00 [3]

Good session, 3xmachie circuits, 1km row, then conditioning on legs, especially knee, core work, then another 1km row then squats. Feeling ok but chest still a bit off, need to get to the doctors.

Tuesday Oct 21, 2014 #

7 PM

Running (Warm up) 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Response Cushion 19

Jogged down to the place we were doing reps.

Running (Hill reps) 20:00 [3] 4.0 km (5:00 / km)
shoes: Adidas Response Cushion 19

Started out feeling really good on these, ran with Karl for the first 2/3 then on the fourth or fifth my chest closed up completely to the point that I couldn't run whatsoever. Stopped there and then for this session at just less than half way, bad signs.

Running (Back) 10:00 [1] 1.6 km (6:15 / km)
shoes: Adidas Response Cushion 19

Just getting back to the car, chest very painful.

Monday Oct 20, 2014 #

3 PM

Running (Easy) 52:20 [2] 10.13 km (5:10 / km) +90m 4:57 / km
shoes: Inov-8 x-talon 190 (2)

Just an easy un on the trails, just feeling a bit lack luster and conscious of not doing too much having just got my knee support off. Just about needed my thermal today unfortunately.

Sunday Oct 19, 2014 #

Event: EMOA League Event, Bradgate Park

11 AM

Running (Warm up/down) 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 x-talon 212

Part with dad part solo.

Orienteering (Bradgate Park ) 57:20 [3] 9.77 km (5:52 / km) +300m 5:05 / km
spiked:20/24c shoes: Inov-8 x-talon 212

Didn't know how to approach it so just stayed steady and consistent. Messed up a few by missing them, never seen such hiddenr controls (no pun intended). Quite enjoyed it and a decent enough pace, also first actual race without knee support. Still 10 minutes down on Ben somehow who was absolutely flying by the looks of it, 4th in course. Lost a decent amount of time looking at splits but still wasn't that close. Felt fit today, no where near fast but not completely blowing out my arse, getting there but it's coming slowly. Nice run.

Looking at pace I was moving ok but definitely could have been faster.

Saturday Oct 18, 2014 #

2 PM

Running (Croft Hill Run) 40:00 [3] 7.0 km (5:43 / km) +400m 4:27 / km
shoes: Inov-8 x-talon 212

Garmin had almost died when I got there so turned the GPS off and hoped for the best, as I descended I hit about 37 or so and then I knew it was maybe 5 back to the car so just rounded it. It's about as accurate as I could be from doing this in the past. Essentially 8xup and down at various stages of the loop. Loved it today to be honest, cracking views and a nice temperature and for once actually felt good running, not tired or ill at all. Knee support was off again and even on descents was fine so I think I might take it off tomorrow for Bradgate. Climbs were roughly 50m.

Friday Oct 17, 2014 #

Note

Work then straight to 5 a side with the boys so no time for real training. Bradgate on sunday so maybe an easy one on croft hill tomorrow.

Thursday Oct 16, 2014 #

7 PM

Strength and conditioning (General) 1:00:00 [2]
shoes: Inov-8 x-talon 212

Wednesday Oct 15, 2014 #

10 AM

Running (Home from school) 27:29 [2] 5.91 km (4:39 / km) +30m 4:32 / km
shoes: Adidas Response Cushion 19

Only had first lesson so a very easy trot home after this. Not much to say really a nice enough run, pretty tired as I didn't realise how hard lat night was going to be. I'll decide on the gym later.

Tuesday Oct 14, 2014 #

7 PM

Running (Warm up) 20:23 [2] 3.69 km (5:31 / km) +40m 5:14 / km
shoes: Adidas Response Cushion 19

Longer extended route and then a loop around the rep, wet evening for it.

Running (Hill Lap Reps (HHAC)) 37:19 [5] 8.12 km (4:36 / km) +150m 4:12 / km
shoes: Adidas Response Cushion 19

Idea was for continuous loops of a 0.9=0.95km loop including 2 harder efforts and recoveries. 8 laps of this. One was pushing hard on the hill and other over the crest and then downhill with the lop and bottom of the hill being recoveries. Felt really good for the first 6, running with Karl at the front of the groups and pulling away. Then another one of the guys came up with us and had to stop on one recovery for my lace! Damn! other than that felt good. First anything without my knee support and it's feeling ok. I was still a little cautious on the downhill but other than that a decent session.

Running (Warm down) 8:52 [1] 1.58 km (5:37 / km)
shoes: Adidas Response Cushion 19

Jogging back to the car park with the group chatting to dad. I think I need to replace my road training shoes after like 700-800km...

Monday Oct 13, 2014 #

8 PM

Running (Warm up) 15:00 [2] 2.41 km (6:13 / km)
shoes: Inov-8 Road x-233

Very easy treadmill jog.

Strength and conditioning (General) 40:00 [2]

First drive with Harriet off to the gym. Good session, a lot of leg work then some core and other conditioning stuff. Felt good.

Cross Training 10:00 [1]

Few lengths in the pool, forgot how hard this stuff is to do.

Sunday Oct 12, 2014 #

11 AM

Running (Warm up) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 212

Easy jog.

Orienteering (Byron's Walk) 1:11:33 [3] 10.1 km (7:05 / km) +300m 6:10 / km
shoes: Inov-8 x-talon 212

Crappy run at Byron's, good enough until the map change over then just fell apart. Couple of mistakes earlier on and then bigger ones later meant that I just couldn't be arsed after maybe halfway so just trundled the rest with little effort.

Saturday Oct 11, 2014 #

9 AM

Running (Warm up) 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov-8 Road x-233

Jogging and drills.

Running race (Braunstone Park Run) 17:20 [5] 5.01 km (3:28 / km) +40m 3:20 / km
shoes: Inov-8 Road x-233

Didn't know what to expect with this one but was feeling pretty good before hand. Decided to run it a different way, sticking with the front pack and forcing myself to do so rather than sit back when it got a bit tougher. Worked well and took 50 seconds off my last one which was a poor run. Still 35 secs off pb for this course and about a minute from my 5k one so a bit of work to do. But considering injury and fitness, I was quite pleased with it. 4th.

Running (Warm down) 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov-8 Road x-233

Jog back to the car.

Friday Oct 10, 2014 #

Note
(rest day)

Taken a day off before the weekend.

Thursday Oct 9, 2014 #

6 PM

Running (Warm up) 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Easy jogging on the treadmill, felt surprisingly good.

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

Started out with machine circuits, particularly bothered with leg strengthening but included everything else. 2x (3x10) on about 9-10 machines. Then did some core exercises including medicine ball work and 5x1min planks. Finished off with stretching and rolling. Good session and thought it was worth being off my feet a bit for a day.

Running (Warm down) 7:30 [2] 1.5 km (5:00 / km)
shoes: Inov-8 Road x-233

Easy jog.

Wednesday Oct 8, 2014 #

Note

Notes from JEC:
I'll keep it fairly short because there isn't much to say.
Sprint: slow slow slow, lack of fitness really showed with this. Also some poor route choices and crappy emit punching mean to lost a fair bit of time as well. Can't complain because it was the same for everyone, I'm just not used to it. Hopefully with training il be back fit soon.
Long: mainly fitness, or lack of it. Started ok, but felt sluggish then after transition leg made stupid mistakes constantly and lost any sort of drive. First one I've ever been last on a course and it hit me pretty hard. Massive wake up call for the amount of work I had to do. Bad technique and bad running.
Relay: much better run, still not say and lost 3 mins on number one, but then really pushed myself for the other guys to come in 3rd Brit team. Scrappy in the circle so really need to work on that but running was cleaner if not fast on that day.
Good experience but bad results and runs, looking forward to training now.

5 PM

Running (Long/Easy) 1:10:45 [2] 14.17 km (5:00 / km) +134m 4:46 / km
shoes: Inov-8 x-talon 212

Couple of reasons for a longer one despite yesterday. The first was curiosity to see if I could, tick. The second, a planned route for winter training, looks a good'un. Lastly, it was my favourite running weather, blustery, wet but not cold so had fun with it. Down to Ullesthorpe via the scout camp then up to the medieval village then across the fields to Ashby then the Mill and home. Loved it today. Knee ok to be honest calf still a little tight and sore but generally a nice run.

Tuesday Oct 7, 2014 #

7 PM

Running (Warm up) 17:29 [2] 3.29 km (5:19 / km)
shoes: Adidas Response Cushion 19

With harriers down to Bananas, feeling a bit tight, calf still pretty sore.

Running (HHAC Intevals ) 26:45 [4] 4.24 km (6:19 / km)
shoes: Adidas Response Cushion 19

Down near the industrial estate with the faster group. A little apprehensive for this one. Forgot to lap, so no split times but basically 6x700m turnaround. Didn't go and kill myself, went to see how I was at this pace. Surprisingly good as it turns out, not flying but coming in 1st or second on each rep with John I think. Getting down here at least once a week now more likely 2. Good session

Running (Warm down) 16:30 [2] 3.19 km (5:10 / km)
shoes: Adidas Response Cushion 19

Back with the guys to leisure centre a bit quicker. Felt ok tonight but calf's still giving me jip, likely from the sprint.

Monday Oct 6, 2014 #

Note
(injured) (sick) (rest day)

First time I've ticked all 3 boxes I think. Feeling rough today, maybe because of the long day travelling yesterday I don't know. I'm disappointed with this weekend mainly because I am not fit. Training starts tomorrow though, should be back in shape soon enough and then push on from there. Knee is alright at the moment but still not great. Looking forward to base now, just a bit of a crappy weekend.

Sunday Oct 5, 2014 #

11 AM

Running (Warm up) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 x-talon 212

Easy jog

Orienteering (JEC Relay) 44:02 [4] 6.6 km (6:40 / km)
shoes: Inov-8 x-talon 212

Update tomorrow.

Saturday Oct 4, 2014 #

Running (Warm up/down) 20:00 [2]
shoes: Inov-8 x-talon 190 (2)

Same as yesterday.

11 AM

Orienteering race ( JEC Long ) 1:36:43 [4] *** 13.1 km (7:23 / km)
(injured) shoes: Inov-8 x-talon 190 (2)

Again, full review when at some point this week. Poor race, started ok navigation wise but knew is be slow as hell. Lack of fitness really showed today, I was pretty shocked at how bad I was. Through spectator I felt so bad, bad enough for Jackie to pick up on it and ask if I was alright. I'm starting training again Monday regardless of whether I'm injured. Good to get out here for the experience but I'm so far off these guys it just put in to perspective how much work I'm going to have to put in.

C • fitness 2

Friday Oct 3, 2014 #

11 AM

Orienteering (Model event ) 23:04 [2] 3.09 km (7:28 / km)
shoes: Inov-8 x-talon 212

Pretty easy on the model event with one two efforts going round with Tim and mikey, Dan a bit as well. Nice area, fast.

6 PM

Running (Warm you/down) 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 Road x-233

Jogging and stretching, probably 15 before 5 after, easy pace.

Orienteering (JEC Sprint) 15:39 [5] *** 3.9 km (4:01 / km)
spiked:14/18c shoes: Inov-8 Road x-233

Full review when home. Mixed race, quite scrappy in the circles and hesitant but that was to be expected with how long out I have, last proper sprint being the Nottingham weekend? Knee ok, few twinges and slow on corners. Then leg speed just isn't there at the minute 7-8 weeks out of treainubg has hit me hard so back to training asap now. Good experience though, 4th Brit and 45/53 I think, so way down on results. Hopefully better result tomorrow.

Thursday Oct 2, 2014 #

Note

Travelling to JEC

Wednesday Oct 1, 2014 #

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

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