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Training Log Archive: Nathan

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m				load
	Running	40	25:28:33	191.35	(7:59)	307.95	(4:58)	4125				3604.1
	Strength and conditioning	9	8:35:00									1180.0
	Orienteering	7	5:32:03	30.5	(10:53)	49.08	(6:46)	1073	52 /	57c	91%	937.6
	Cross Training	1	50:00									200.0
	Total	47	40:25:36	221.85		357.03		5198	52 /	57c	91%	5921.7
averages - sleep:6.7 weight:72.8kg

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Thursday Dec 31, 2015 #

11 AM

Running 37:16 [2] 8.52 km (4:22 / km) +80m 4:11 / km
shoes: New Balance m1080 v5

Wednesday Dec 30, 2015 #

10 AM

Running 1:34:54 [3] 20.08 km (4:44 / km) +189m 4:31 / km
shoes: Inov8 Trailroc 235

Long run out, aim of 90 mins or so. Out to scout camp, then frolesworth then a lap of fosse meadows which was appallingly muddy and slippy etc. Then cut across the field to claybrooke, to Ullesthorpe. Then back across to ashby and then down along the fields and a loop of stenborough and backlane for home. Solo so was a bit lonely and the wind made some bits a non starter, essentially walking pace but generally enjoyed it.

Tuesday Dec 29, 2015 #

11 AM

Orienteering 53:24 [1] 4.28 km (12:29 / km) +100m 11:10 / km
shoes: Inov-8 x-talon 212

Just checking over Hartshill Hayes with Dad before the event he's planning in a few weeks, nice morning for it.

12 PM

Running (Terrain Tempo) 8:01 [4] 1.89 km (4:14 / km) +60m 3:40 / km
shoes: Inov-8 x-talon 212

Terrain tempo before intervals.

Running 30:00 [4] 5.05 km (5:56 / km) +125m 5:17 / km
shoes: Inov-8 x-talon 212

Terrain intervals of 2(1)x10. Stayed mostly in terrain when I could, bit tired in the legs but ok, nice views at time on the hill, I'll change the climbs when I analyse a bit tomorrow

Monday Dec 28, 2015 #

3 PM

Running 40:00 [2] 8.0 km (5:00 / km) +75m 4:47 / km
shoes: New Balance m1080 v5

Tired, dead garmin.

Sunday Dec 27, 2015 #

12 PM

Orienteering 59:49 [4] 12.07 km (4:57 / km) +200m 4:35 / km
spiked:23/26c shoes: Inov-8 x-talon 212

LEI event at Castle Hill, Brown, 11k, 110m, 26c

Moving fairly well today despite being out with cousins and Harriet last night, wasn't enjoying it but stayed focused. Not full gear but a nice steady pace, 2 mins down on Ben Windsor. Bit of a boring area and just a lot of path running but good to get out.

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

Saturday Dec 26, 2015 #

11 AM

Strength and conditioning 1:00:00 [3]

With my cousins and harriet in the gym, rowed then worked through standard circutis and played badminton. Bit of a family day so no run.

Friday Dec 25, 2015 #

12 PM

Running 47:17 [4] 12.0 km (3:56 / km) +140m 3:43 / km
shoes: New Balance m1080 v5

12kmof Christmas,moving well.

Thursday Dec 24, 2015 #

3 PM

Running 1:00:40 [3] 14.45 km (4:12 / km) +150m 3:59 / km
shoes: New Balance m1080 v5

Wednesday Dec 23, 2015 #

4 PM

Running 50:25 [2] 10.4 km (4:51 / km) +100m 4:38 / km
shoes: New Balance m1080 v5

Tuesday Dec 22, 2015 #

9 AM

Running 24:10 [2] 5.61 km (4:18 / km) +39m 4:10 / km
shoes: New Balance m1080 v5

Boring, windy, groggy run from home, got it done, not comfortable.

3 PM

Running 20:00 [1] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: New Balance m1080 v5

Warm up and down, down stenborough then along Broughton lane for a bit.

Running (Intervals) 38:33 [4] 9.76 km (3:57 / km) +30m 3:53 / km
shoes: New Balance m1080 v5

Garmin had died annoyingly so plan of 8x1km(250m) was off, decided to hit out a pyramid session using the old casio instead.
Session of 1(1), 2(1), 3(1:30), 4(2), 5(2:30) and back down. Enjoyed the first few but then it began to drag a bloody lot. Moving well regardless, head just wasn't with it. Good pace, good work.

Monday Dec 21, 2015 #

4 PM

Running (Steady) 41:46 [3] 10.11 km (4:08 / km) +88m 3:58 / km
shoes: New Balance m1080 v5

First part of my mid winter progress checking. Aim was consistent pace and form and to run without thinking (i.e: no checking pace in my head or with my watcg). Pleased that this was the pace I came out with, felt effortlessly cruisy today, very enjoyable.

5 PM

Strength and conditioning 45:00 [2]

Circuit equiv

Sunday Dec 20, 2015 #

Note

Ok weeks training, probably good to have a full rest on friday. Kick some mileage the next few days before xmas.

11 AM

Running (Warm up/down) 25:00 [2] 5.5 km (4:33 / km) +20m 4:28 / km
shoes: Inov-8 x-talon 212

Before and after, Garmin satellites silly for both.

Orienteering 43:17 [4] *** 7.82 km (5:32 / km) +294m 4:40 / km
spiked:29/31c shoes: Inov-8 x-talon 212

Bramcote Hills event-Brown
7.5km, +340m, c31

Really quite a fun event on Bramcote Hills. Decided I was bored of just plodding around events as training so thought I'd push the running a bit more. Generally quite pleased, slips around 18/19 where I raced and dropped dad (just having some fun, should have concentrated), odd bit of scrappy running and hesitation but other than that fine. About a minute or so down on Rich so fairly happy.

Saturday Dec 19, 2015 #

9 AM

Strength and conditioning 55:00 [3]

A lot of circuit like work on the matts, chucked in more weights though and some more secret training.

10 AM

Running (Progression) 47:59 [4] 11.14 km (4:18 / km) +40m 4:14 / km
shoes: New Balance m1080 v5

Ran home from the gym with a progression, very nice to run on flat ground. Bit stop start on the way back from cosby, quite heavy traffic. Moving well though, enjoyed it. (took off 2 minutes for traffic stops, think it was more but I'll be conservative).

Friday Dec 18, 2015 #

Note
(rest day)

Travelled home so just having a day catching up with everyone, not as many miles as I wanted this week but I've still got some work done, probably session tomorrow.

Thursday Dec 17, 2015 #

4 PM

Running (Rivelin Adventure ) 1:30:32 [3] 16.71 km (5:25 / km) +547m 4:39 / km
shoes: Inov8 Trailroc 235

Nice solo in rivelin, losing myself having finished uni for the year now normal route then along to the Dam then back home on the top path, nice, tired by the end, brain dead.

Wednesday Dec 16, 2015 #

7 AM

Running (To Goodwin) 10:00 [1] 2.0 km (5:00 / km)
shoes: New Balance m1080 v5

Strength and conditioning (SENS) 50:00 [3]

8 AM

Running 40:00 [2] 8.0 km (5:00 / km) +50m 4:51 / km
shoes: New Balance m1080 v5

With will after, tired and groggy.

Tuesday Dec 15, 2015 #

6 PM

Running 27:50 [2] 6.14 km (4:32 / km) +66m 4:18 / km
shoes: New Balance m1080 v5

Pre intervals, not feeling grand. inc drills

Running (SHUOC Intervals) 25:00 [3] 5.63 km (4:26 / km) +37m 4:18 / km
(sick) shoes: Inov8 Trailroc 235

Session was supposed to be 10min tempo, 3x4mins then 6x40 or something.
Felt like utter crap in the tempo, only did 8. Did one 4, felt dire, then did 2x3mins and then a 1min. I think essay and work got on top of me.

Monday Dec 14, 2015 #

5 PM

Running 37:24 [3] 8.41 km (4:27 / km) +201m 3:58 / km
shoes: New Balance m1080 v5

Steady run pre circuits, got a bit lost.

6 PM

Strength and conditioning (SHUOC Circuits) 35:00 [3]

Surprisingly tough set.

Running 7:27 [1] 1.64 km (4:33 / km) +26m 4:13 / km
shoes: New Balance m1080 v5

Quick dash home before christmas meal.

Sunday Dec 13, 2015 #

4 PM

Running 33:18 [2] 7.21 km (4:37 / km) +100m 4:19 / km
shoes: New Balance m1080 v5

Feeling very rough, but the world doesn't stop for a hang over.
Happy with how my easy week has gone, hit the intended mileage and body needed it I think. Working until wednesday but going to try and get the miles back up now.

Saturday Dec 12, 2015 #

3 PM

Running 55:26 [2] 10.59 km (5:14 / km) +278m 4:38 / km
shoes: Inov8 Trailroc 235

Up Porter with Matt and Will, bailed for a dump at one point then struggled home.

Friday Dec 11, 2015 #

8 AM

Running 18:22 [1] 3.62 km (5:04 / km) +46m 4:46 / km
shoes: New Balance m1080 v5

Running (Drills) 42:44 [2] 2.23 km (19:10 / km) +1m 19:07 / km
slept:4.0 shoes: New Balance m1080 v5

Hungover drills, not moving well.

4 PM

Running 1:10:22 [2] 13.64 km (5:10 / km) +337m 4:35 / km
shoes: Inov8 Trailroc 235

Wasn't feeling gym tonight so instead got some actual miles in this week. Not that fussed about the miles, feel better for having a week 'off' to some extent, working out some niggles so that's good. Porter summit, burbage mines then just caught the sunset at oxstones before dropping past the llamas and home. Felt very weak and tired at the end.

Thursday Dec 10, 2015 #

7 PM

Orienteering 43:19 [3] 4.3 km (10:04 / km) +106m 8:58 / km
slept:7.0 (injured) shoes: Inov-8 x-talon 212

Night training on Loxley Common. Very poor orienteering, distracted by essay me thinks, then cut it half short when I smashed my shin on a rock and then twisted my ankle, not ideal. Jogged back and picked off a few controls on the paths.

Wednesday Dec 9, 2015 #

Note

No long run, feeling very tired, not risking. Played 5 a side instead, see how tomorrow goes (think I may long run friday).

8 AM

Running (To an from Goodwin) 16:53 [1] 3.78 km (4:28 / km) +48m 4:12 / km
shoes: New Balance m1080 v5

Strength and conditioning (SENS) 1:20:00 [2]
slept:8.5

Began as a fairly chilled session with a bit more work in the gym. Might eb getting too big spending so much time here...

Tuesday Dec 8, 2015 #

Note
slept:8.0

Easier week for this one (well planned before SPOOK). Fairly happy with training and how it's all going, begin racing in January. Legs still pretty tired, likely from footy, so cutting the mileage back for this week, probably good thing as well with a presentation today and essay in for the 16th. Back to normal winter training next week.

5 PM

Running 30:38 [2] 6.38 km (4:48 / km) +85m 4:30 / km
shoes: New Balance m1080 v5

Jogged up to forge dam as usual before intervals. Hamstring was niggling all the way and then knee was hurting from where I banged it (forgot about this) on sunday on number 2. So was sensible and didn't run with niggles, so went to the gym.

6 PM

Running (To an from Goodwin) 16:44 [1] 3.77 km (4:26 / km) +50m 4:10 / km
shoes: New Balance m1080 v5

Cross Training (Intervals) 50:00 [4]

Did a session on the bike instead, sweating buckets. 5wu/wd then 10x2min(2min). Never really done a bike session but felt like good work.

Monday Dec 7, 2015 #

6 PM

Running 20:00 [1] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: New Balance m1080 v5

Strength and conditioning 1:00:00 [2]
slept:6.0 weight:73.6kg shoes: New Balance m1080 v5

SHUOC's premier hangover club, dying.
Very severe DOMS (hammys and HF's)

Sunday Dec 6, 2015 #

Event: YHOA superleague regional event, Wharnecliffe

11 AM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov-8 x-talon 212

Minimal warm up, trying to come back from the dead.

Orienteering 1:21:02 [2] 9.5 km (8:32 / km) +200m 7:43 / km
slept:3.0 shoes: Inov-8 x-talon 212

Saturday Dec 5, 2015 #

Event: SPOOK Relays

9 AM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: New Balance m1080 v5

Jogging warm up and down.

Running (Tempo) 17:16 [4] 5.0 km (3:27 / km) +35m 3:20 / km
shoes: New Balance m1080 v5

Used the park run as a tempo, decided early on the stick at around 3:30's and did it well, pleased with the discipline.

12 PM

Running (Warm up) 10:32 [1] 2.17 km (4:51 / km) +30m 4:32 / km
shoes: Inov-8 x-talon 190 Orange

Warm jogging in Endcliffe park with will, jonny and laura.

Orienteering (Spook Relay leg 1) 10:56 [4] 2.5 km (4:22 / km) +30m 4:08 / km
shoes: Inov-8 x-talon 190 Orange

Orienteering (Spook Relay leg 2) 9:28 [4] 2.17 km (4:22 / km) +26m 4:07 / km
shoes: Inov-8 x-talon 190 Orange

Orienteering (Spook Relay leg 3) 5:48 [4] 1.44 km (4:02 / km) +17m 3:48 / km
shoes: Inov-8 x-talon 190 Orange

1 PM

Running 30:45 [2] 5.96 km (5:10 / km) +75m 4:51 / km
shoes: Inov-8 x-talon 190 Orange

Up to Forge Dam with Dane, Paddy, Will, Kris, Jonny, Laura and Jack, nice but tiring.

Friday Dec 4, 2015 #

7 AM

Running 9:13 [1] 1.73 km (5:20 / km) +23m 5:00 / km
shoes: New Balance m1080 v5

Slow jogging to the park

8 AM

Running (Drills) 43:22 [2] 2.37 km (18:18 / km) +4m 18:09 / km
shoes: New Balance m1080 v5

Drills with SHUOC, not feeling great but got it done.

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: New Balance m1080 v5

Jogged to Decathlon, got William some footy sneaks, then jogged home.

4 PM

Running 12:34 [1] 2.56 km (4:55 / km) +43m 4:32 / km
shoes: New Balance m1080 v5

To Tesco and home for food.

6 PM

Running 15:17 [1] 3.56 km (4:18 / km) +50m 4:01 / km
shoes: New Balance m1080 v5

To and a veyr nice jog from the gym.

7 PM

Strength and conditioning 1:20:00 [2]
slept:7.5 weight:71.9kg

Good session in the gym with Dane and Joe, about 55 odd mins, fairly chatty and not hugely intense in the actual gym, then swam it out and steamed. Nice.

Also lost 1.6kg in the last month, good.

Thursday Dec 3, 2015 #

6 PM

Running 30:03 [1] 5.94 km (5:04 / km) +106m 4:39 / km
shoes: New Balance m1080 v5

Jog to Joe's, then to the event then back to Endcliffe.

Orienteering 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Inov8 Trailroc 235

Event on Bolehill, pretty crap orienteering, then head torch died on the last one so binned it off.

Wednesday Dec 2, 2015 #

7 AM

Running 18:26 [1] 3.72 km (4:57 / km) +43m 4:41 / km
shoes: New Balance m1080 v5

To and from the gym

8 AM

Strength and conditioning (SENS) 50:00 [1]

3 PM

Running 1:02:02 [2] 11.28 km (5:30 / km) +272m 4:54 / km
slept:8.5 shoes: Inov8 Trailroc 235

Easy running with Matt, Will, Saville and Joel in Rivelin, bit tired.

Tuesday Dec 1, 2015 #

5 PM

Running 50:51 [2] 10.29 km (4:57 / km) +258m 4:23 / km
shoes: Inov-8 x-talon 190 Orange

Easy cruising up and down Porter, not feeling massively great. Running away from my problems having handed in an essay.

6 PM

Running (SHUOC Intervals) 39:31 [4] 8.11 km (4:52 / km) +43m 4:45 / km
slept:8.0 shoes: Inov-8 x-talon 190 Orange

Felt pretty horrendous for most of this to be honest, Pyramid intervals of 30secs(30), 1(30), 2(1), 3(1:30), 4(2), 5(2:30), 4(2), 3(1:30), 2(1), 1(30), 30(30).
Pace not the best, 3:20's-3:30's for everything 3mins and under, 3:30's to 3:40's for the rest. Sort of session I just wanted to finish as soon as it started.

C • pace 4

Running 5:00 [1] 1.0 km (5:00 / km) +25m 4:27 / km
shoes: Inov-8 x-talon 190 Orange

Back to endcliffe.

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