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Training Log Archive: Nathan

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m				load
	Running	40	27:24:32	189.33	(8:41)	304.7	(5:24)	6210				3763.9
	Orienteering	7	5:20:44	23.0	(13:57)	37.01	(8:40)	1086	33 /	78c	42%	728.5
	Strength and conditioning	6	4:30:30									531.0
	Cross Training	1	1:01:36									123.2
	Total	45	38:17:22	212.33		341.71		7296	33 /	78c	42%	5146.6
averages - weight:73.3kg

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Sunday Jan 31, 2016 #

12 PM

Running (Warm up) 18:47 [2] 3.44 km (5:28 / km) +99m 4:46 / km
ahr:149 max:171 shoes: New Balance m1080 v5

Up to Eccy woods with Joe

Orienteering 1:01:14 [2] *** 7.54 km (8:07 / km) +200m 7:10 / km
ahr:135 max:162 43c shoes: VJ Supra V2

In Eccy woods with Joe, very wet and cold day, feeling ropey after the night before which became increasingly bad about half way round (TC). Navigating badly, feeling ill, didn't get much out of it. However I do now know what my weaknesses are to work on in future, very scrappy in the circle and map contact in tough running was very bad.

Running 8:26 [1] 1.5 km (5:37 / km) +48m 4:51 / km
ahr:132 max:147 shoes: New Balance m1080 v5

Jogged a bit but Joe's leg hurt.

Saturday Jan 30, 2016 #

9 AM

Running (Warm up) 27:30 [1] 5.01 km (5:29 / km) +32m 5:19 / km
shoes: New Balance m1080 v5

Easy jogging and some drills pre parkrun.

Running race 16:48 [5] 5.0 km (3:22 / km) +77m 3:07 / km
weight:73.2kg shoes: New Balance m1080 v5

Endcliffe Park Run progress checker post base phase. Decided I'd try and go fairly hard today to see where I'm at before moving on to the next block of training (fewer miles, more speed/power), no HRM as it always feels a bit restrictive. Cold windy day so not ideal for a fast time, also manually added up the climb from my Garmin which is really quite surprising that there's that much. On my own for the first 500 then the guy who eventually won caught me and we ran together for the rest of the lap. Then it was a bit of a solo grind up to the hairpin, before having to dodge endless punters down Rustlings Road. Still, considering conditions and amount of recent training, I'm pretty happy with it and looking forward to the next block.

C • Keep it up!! 4

Running 5:00 [1] 1.0 km (5:00 / km) +25m 4:27 / km
shoes: New Balance m1080 v5

Back to the flat with james.

2 PM

Running (To Goodwin) 9:00 [1] 1.71 km (5:16 / km) +24m 4:55 / km
shoes: Inov-8 F-lite 230

Trundle down to the gym

Strength and conditioning 50:00 [1]

Easy stuff with Joe and Will in the gym.

Friday Jan 29, 2016 #

8 AM

Running (Warm up) 8:54 [1] 1.78 km (5:00 / km) +24m 4:41 / km
ahr:143 max:172 shoes: New Balance m1080 v5

Jog down to WP.

Running (Drills) 39:26 [2] 2.45 km (16:06 / km) +15m 15:37 / km
ahr:111 max:158 weight:73.4kg shoes: New Balance m1080 v5

Drills, no Rachel so was a bit hashed together. Did some of Joe's special step sprints at the end. Got them out of the way for exam.

Running (Warm down) 10:23 [1] 1.8 km (5:46 / km) +35m 5:15 / km
ahr:139 max:149 shoes: New Balance m1080 v5

Back to Endcliffe with Alice.

7 PM

Running 33:39 [3] 7.42 km (4:32 / km) +170m 4:04 / km
ahr:162 max:180 shoes: New Balance m1080 v5

Steady run post exams, bit bouncy after a couple of pints.

Thursday Jan 28, 2016 #

6 PM

Running 46:21 [4] 10.37 km (4:28 / km) +255m 3:59 / km
ahr:164 max:179 shoes: Inov8 Trailroc 235

Controlled progression tempo up and down Porter, pretty wet and wild hindering my headtorch a bit. Started out easy up to Forge Dam, then a steady pace to the top which felt harder than it should, then began turning the gas steadily as I worked back down and maintained it back home. Was a better effort than the stats make it look, first 3 slow so that screwed a bit with HR and pace but wanted to blow off some steam after my exam, moving fairly well but didn't go above a tempo with being conscious about my leg after yesterday.

Wednesday Jan 27, 2016 #

8 AM

Running 18:20 [1] 3.78 km (4:51 / km) +58m 4:30 / km
shoes: Inov-8 F-lite 230

Easy to and from Goodwin.

Strength and conditioning (SENS) 50:00 [2]

Early set, only me alice and charlotte in today so focused a lot on stretching and rolling with other general flexibility and a bit of strength. Reassessed too.

3 PM

Running 1:23:47 [2] 14.51 km (5:46 / km) +393m 5:05 / km
ahr:140 max:161 (injured) shoes: Inov8 Trailroc 235

Easy run in Rivelin with Coops, Matt, Joe, Potter and Alice. Ended up with Matt and Josh after the others split off, absolutely stacked it along the top path, landing heavily on my right side. Leg bruised up and painful when walking, hoping it's just a dead leg. Slower pace for the rest, not moving too bad today though.

Tuesday Jan 26, 2016 #

1 PM

Running 29:08 [2] 5.96 km (4:53 / km) +106m 4:29 / km
ahr:144 max:161 shoes: New Balance m1080 v5

Lunch break from revision, just switched off, felt pretty good, Forge Dam.

6 PM

Running (Warm up) 20:24 [1] 4.18 km (4:53 / km) +40m 4:39 / km
ahr:147 max:160 shoes: Inov-8 x-talon 190 Orange

Running (SHUOC Intervals) 36:08 [3] 7.57 km (4:46 / km) +46m 4:38 / km
ahr:161 max:179 shoes: Inov-8 x-talon 190 Orange

Body just said no today so cut the pace and cruised. 4x3(1) then 3x5(2). Only me, katrina and ed tonight so running solo for the majority. No motivation, body feeling in bits, stomach all over the place. Poor session, likely a combination of poor food/sleep/stress from revision. Pace around 4min/km after the first 3.

Monday Jan 25, 2016 #

5 PM

Running 1:02:14 [2] 12.55 km (4:58 / km) +242m 4:31 / km
ahr:155 max:180 shoes: New Balance m1080 v5

Just missed Adam at the gates so set off for an easy on up to FD. Adam caught me as I was suffering with calves after yesterday but then trotted with him for the rest which was a nice distraction and was moving well by the end.

6 PM

Strength and conditioning (SHUOC Circuits) 40:00 [3]

Getting back on it, bit tough.

Running 7:41 [2] 1.64 km (4:41 / km) +24m 4:22 / km
ahr:149 max:161 shoes: New Balance m1080 v5

Back with James.

Sunday Jan 24, 2016 #

9 AM

Running (Warm up) 8:15 [1] 1.79 km (4:37 / km) +24m 4:19 / km
shoes: New Balance m1080 v5

Trundle down to goodwin.

10 AM

Running 24:38 [2] 4.11 km (6:00 / km) +106m 5:19 / km
shoes: Inov-8 x-talon 212

Warm up mainly with Dane checking out bits of the route.

Running race 27:08 [5] 5.34 km (5:05 / km) +305m 3:57 / km
shoes: Inov-8 x-talon 212

Lamb's Longer Leg fell race.

Looking forward to this as my first proper fell race. Had no idea what to do regarding pacing or attacks or anything really so just went and had some fun. Started a bit hard but was descending ok, 2nd climb I found brutal despite catching Dane to some extent before Jack passed me and them two went off from the top. Began reeling Jack back in on the descent but it wasn't long enough so settled in to 4th. Pleased with the run, really enjoyed it. About 40 secs or so off Dane and maybe 20 off jack.

11 AM

Running 24:22 [2] 3.95 km (6:10 / km) +125m 5:20 / km
shoes: Inov-8 x-talon 212

Up Chilney Churn with anna dane and jack.

Saturday Jan 23, 2016 #

11 AM

Running (Warm up) 21:28 [2] 4.32 km (4:58 / km) +96m 4:28 / km
ahr:142 max:167 shoes: New Balance m1080 v5

Easy in crookes then down to ponderosa.

Orienteering (Sprintervals) 21:35 [4] 4.66 km (4:38 / km) +85m 4:15 / km
ahr:166 max:181 shoes: New Balance m1080 v5

Sprintervals with Dane and Joe at Kelham Island. Good session with the boys, some quite scrappy O at times and kept missing the odd bit on the map. Bits of rec included.

Running 16:44 [1] 3.23 km (5:11 / km) +71m 4:40 / km
shoes: New Balance m1080 v5

Jogged home, a bit with Joe.

Friday Jan 22, 2016 #

Strength and conditioning 55:14 [2]
ahr:99 max:121

Spin, gym and swim.

8 AM

Running (Warm up) 8:20 [1] 1.75 km (4:46 / km) +25m 4:27 / km
ahr:152 max:178 shoes: New Balance m1080 v5

Running (Drills) 41:41 [2] 2.41 km (17:18 / km) +1m 17:16 / km
ahr:116 max:151 shoes: New Balance m1080 v5

Not done these since last term, co ordination was off a bit.

Running (Warm down) 13:48 [1] 2.86 km (4:50 / km) +43m 4:29 / km
ahr:144 max:162 shoes: New Balance m1080 v5

Extended jog home failing to pick up an essay.

4 PM

Running 16:16 [1] 3.55 km (4:35 / km) +58m 4:14 / km
ahr:153 max:178 shoes: New Balance m1080 v5

To and from the gym.

Thursday Jan 21, 2016 #

5 PM

Running (Warm up) 23:30 [2] 5.07 km (4:38 / km) +68m 4:21 / km
ahr:151 max:173 shoes: New Balance m1080 v5

Easy cruising along fulwood then down through Bingham and Endcliffe to meet the guys.

HR a bit high?

Running hills 48:58 [4] 9.67 km (5:04 / km) +331m 4:19 / km
ahr:160 max:183 shoes: New Balance m1080 v5

Cracking session on the hill by Endcliffe with Paddy and Dane.
6x80, 6x60 and 6x40. Tough work but felt good, closer to Daneo than expected.

Running 8:00 [1] 1.6 km (5:00 / km) +10m 4:51 / km
shoes: New Balance m1080 v5

Cruise in Endcliffe.

Wednesday Jan 20, 2016 #

3 PM

Running 1:19:35 [2] 16.39 km (4:51 / km) +103m 4:42 / km
ahr:151 max:168 shoes: Walsh PB Elite

Decided to throw caution to the wind with it being my last day home. Bit of a tired plod, reverse medieval village/fosse route, lovely day, bit tired plodding along but the weather made up for it. Ease down to sunday I think now.

Tuesday Jan 19, 2016 #

Note

Foot still painful, occasional stabs of pain when walking at the top to the right just next to my ankle. Haven't done anything to it so I reckon it'll just work itself out, had the odd thing like it before.
RHR: 48bpm

1 PM

Running (Warm up) 17:58 [1] 3.73 km (4:49 / km) +18m 4:42 / km
ahr:151 max:168 shoes: Inov8 Trailroc 235

Easy jogging round the village. HR seems high

Running 10:00 [4] 2.53 km (3:57 / km) +21m 3:48 / km
ahr:173 max:178 shoes: Inov8 Trailroc 235

10 min tempo pre reps. Very muddy and slippery because of the melted ice. Along the old railway.

Running 18:00 [4] 3.55 km (5:04 / km) +36m 4:50 / km
ahr:160 max:179 shoes: Inov8 Trailroc 235

6x 2(1) on the old railway. Still crazy slippy and foot suddenly went really painful on the 5th rep then settled down.

Running 4:00 [5] 0.63 km (6:21 / km) +2m 6:15 / km
ahr:163 max:172 shoes: Inov8 Trailroc 235

Finished with 6x20(20)

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov8 Trailroc 235

Monday Jan 18, 2016 #

3 PM

Running 51:27 [2] 10.72 km (4:48 / km) +74m 4:38 / km
ahr:142 max:155 shoes: New Balance m1080 v5

Easy active recovery on the roads. Frol-Clay-Ull-Ash-Home. Enjoyed it, feeling good.

9 PM

Strength and conditioning 45:16 [2]

Forced myself in to a modified circuits and roll.

Sunday Jan 17, 2016 #

7 AM

Running (Blencathra) 1:01:02 [3] 5.07 km (12:02 / km) +536m 7:53 / km
shoes: inov8 oroc 280

Savage fell run/walk with the boys (+fiona) up most of Blencathra in knee deep steep as hell snow. Very sketchy at times but an excellent way to start the day.

11 AM

Running (Warm up) 19:16 [1] 2.36 km (8:10 / km) +116m 6:33 / km
ahr:132 max:170 shoes: Inov-8 x-talon 212

Jogging with the guys and solo drills.

Orienteering 25:25 [4] *** 3.68 km (6:54 / km) +151m 5:44 / km
ahr:170 max:179 spiked:11/12c shoes: Inov-8 x-talon 212

Middleish 'race' on High Rigg. Knew it'd be tough running with snow and climb so pace wasn't as much of a concern so much as being dragged by the snow. Navigating consistently well today aside from a slight slip on 3, very focused on my own race. Lost 3 seconds on the run in to Bash...and lost by 3 secs, damn!

C • SNAKE 2

Running (Warm down) 12:41 [1] 2.01 km (6:19 / km) +39m 5:45 / km
ahr:125 max:142 shoes: Inov-8 x-talon 212

Easy jogging with Mr Masson, very useful weekend and looking forward to turning it up a bit in the coming weeks.

Saturday Jan 16, 2016 #

10 AM

Running (Warm up) 12:58 [1] 1.67 km (7:46 / km) +59m 6:36 / km
ahr:133 max:149 shoes: inov8 oroc 280

Warm up with William

Orienteering 36:55 [3] *** 4.16 km (8:52 / km) +135m 7:38 / km
ahr:161 max:176 spiked:14/15c shoes: inov8 oroc 280

Picture course on Low and High Hows. Began cautiously at an easy pace for the first couple then moved in to a steady trot for the rest. Navigated well other than falling in the river and losing time there. Poor route to 13 but was only trying it and wouldn't use it in a race.

Running (Warm down) 11:08 [1] 1.45 km (7:41 / km) +56m 6:26 / km
ahr:137 max:148

2 PM

Running (Warm up) 11:49 [1] 1.85 km (6:23 / km) +42m 5:44 / km
ahr:145 max:165 shoes: inov8 oroc 280

Orienteering 34:34 [3] *** 4.39 km (7:52 / km) +114m 6:58 / km
ahr:165 max:178 spiked:8/8c shoes: inov8 oroc 280

Map Memory exercise with Bash on Hog's Earth. Cracking area and heavy snow. Both moving well at a comfortable pace and good nav. Excellent little area.

Running (Warm down) 12:12 [1] 1.69 km (7:13 / km) +42m 6:25 / km
ahr:140 max:154 shoes: inov8 oroc 280

Warm down with a snowball fight with the guys.

Friday Jan 15, 2016 #

10 AM

Running 1:07:25 [2] 14.21 km (4:45 / km) +101m 4:35 / km
ahr:152 max:165 shoes: Walsh PB Elite

Easy morning miles, out to the scout camp then Fosse Meadows. Cut up to Claybrooke and Bitteswell. Hit the scout camp and got spooked by some manic scotty terrier and so lost my footing, slipping on ice and skinning/cutting the side of my leg. Hobbled home the rest of the way along the old railway with no sympathy from golfers who my shout of pain had apparently interrupted their game...arseholes.

C • golfers 6

Thursday Jan 14, 2016 #

11 AM

Orienteering 1:18:26 [1] 5.27 km (14:53 / km) +161m 12:55 / km
ahr:116 max:161 shoes: Inov-8 x-talon 212

Taggin Hartshill Hayes with Dad, did the North half of the map, very easy, quite enjoyed it, good nav.

12 PM

Running 27:58 [4] 3.9 km (7:10 / km) +292m 5:13 / km
ahr:149 max:176 shoes: Inov-8 x-talon 212

Followed by hill reps. Bottom of the north forest section to the top (roughly 1min reps with jog down recovery), 8 reps. Then 5 by 100 (+10m). Felt progressively better after a couple of dead ones at the start.

Wednesday Jan 13, 2016 #

Cross Training 1:01:36 [2]
ahr:130 max:158

24.88km (to hinckley and back for dentist).

4 PM

Running 1:04:13 [2] 13.06 km (4:55 / km) +86m 4:46 / km
ahr:156 max:171 shoes: Walsh PB Elite

Shorter long run with cycling in mind earlier and my calf. Didn't hear a peep out of my calf which I think just means it was skiing DOMs. Out to the scout camp, then claybrooke, medieval village, Ullesthorpe, Ashby, home. Felt a bit cold and light headed for a while in the middle and a bit tired overall.

Tuesday Jan 12, 2016 #

2 PM

Running (Warm up) 10:05 [2] 2.32 km (4:21 / km) +4m 4:19 / km
shoes: New Balance m1080 v5

Easy down to the junction

Running (Intervals) 36:05 [5] 7.51 km (4:48 / km) +97m 4:31 / km
shoes: New Balance m1080 v5

Road intervals. In hindsight, may have been to sharp a session for just getting in to these but felt good after it. Went off a bit too hard as well.
Session:
200m, 400m, 600m, 800m, 1k, 800m, 600m, 400m, 200m (all with half distance recovery, split in half again to half walk then half jog).
Times:

31, 1:10, 1:49, 2:14, 3:07, 2:12, 1:57, 1:15, 31

Not the consistency I wanted but a good session to get done, some hills involved too which was encouraging. Calf became increasingly uncomfortably throughout.

Running 6:52 [1] 1.47 km (4:40 / km) +23m 4:20 / km
shoes: New Balance m1080 v5

Crawl home

Monday Jan 11, 2016 #

11 AM

Running 34:42 [2] 7.0 km (4:57 / km) +69m 4:43 / km

Some easy miles getting back in to a normal routine now. Dunton route, very wet and muddy but enjoyed it as a revision break.

Feeling good, already showing the effects of some lifestyle changes I've made.

4 PM

Running 27:19 [2] 6.28 km (4:21 / km) +55m 4:10 / km
shoes: New Balance m1080 v5

Nice breezy run on the road from home, chilly. Right calf grumbling at the start.

6 PM

Strength and conditioning 30:00 [2]

20 mins core, 10 mins rolling, painful.

Sunday Jan 10, 2016 #

11 AM

Running (Warm up/down) 20:00 [1] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Inov-8 x-talon 212

Warm up and down.

Orienteering 1:02:35 [2] 7.31 km (8:34 / km) +240m 7:21 / km
shoes: Inov-8 x-talon 212

COBOC event at Lickey Hills- rtd

Started out ok, moving well through 1 and 2 but then 3 was about 100m in the wrong place in the green patch. Spent 5 mins bashing about before just leaving it because it wasn't worth it. Fine then through to 10 where the mapping was rubbish losing 10 mins. Got to 13 and sacked it in and went back as across the road was simply pointless running legs and wasn't any technical value. Very annoying that the control was in the wrong place and the map was inadequate but did some work.

12 PM

Running 15:31 [4] 2.08 km (7:28 / km) +144m 5:33 / km
shoes: Inov-8 x-talon 212

Did a bit of a session instead, did 5 min tempo then 8x30 seconds hills (1rec). Annoyed and very cold.

Saturday Jan 9, 2016 #

Note

Horrendous travel home from skking, no energy left at all this evening. Just chilling at home celbrating birthday. Training starts again properly tomorrow, get the mileage back to normal next week leading up to Blencathra. Disappointing not to run but I'll get my 19k in tomorrow.

7 PM

Running 37:18 [3] 9.07 km (4:07 / km) +150m 3:48 / km
shoes: New Balance m1080 v5

Aaaaaaannd i couldn't resist. Wanted to get out for a bday run so headed to Dunton, then on to Broughton and home, all roads. Felt like a breeze today, just trotting along, got a bit spooked by the wind and strangely lonely roads despite them normally being busy. Good to get some faster stuff going today, felt great. Well up for a bit of map bashing tomorrow.

Friday Jan 8, 2016 #

4 PM

Running 1:10:00 [2] 13.33 km (5:15 / km) +250m 4:48 / km
shoes: inov8 oroc 280

Nice run to finish a good weeks skiing off. Done some savage skiing and decent runs but time to get back to real training and start tuning for bucs and then on to JK. Down to the river in the valley. High loop on the mountain side, low one on the cross country ski trail then another high one and back up. Felt awesome today, nice run as my last one as an 18 year old. Looking forward to hitting the training at home.

skied 45k

Thursday Jan 7, 2016 #

Note

Weather was pretty awful all day, only got 4K of skiing in before having to turn around. No run as it wasn't safe.

Wednesday Jan 6, 2016 #

4 PM

Running 35:17 [3] 5.73 km (6:09 / km) +300m 4:53 / km
shoes: inov8 oroc 280

Pretty savage run in the snow. Snowing as I ran which was nice but droppped to the river at the bottom of the valley then worked my way up towards Val Thorens before hitting the blue run on the way back and the zig zagged the road. Hills were crazy at times and knee deep snow in places didn't help. Excellent work out.

Skied 50k

Tuesday Jan 5, 2016 #

Note

Skied 50k

Monday Jan 4, 2016 #

5 PM

Running 30:50 [2] 5.67 km (5:26 / km) +200m 4:37 / km
shoes: inov8 oroc 280

Another tough alpine run. Got in a bit later from skiing so less time but I'll probably get a few more miles in tomorrow or Wednesday. Same route as yesterday but a bit longer, climb was brutal especially as the ground just gives and there's nothing to push off.

Skiied 50k(lifts choked this morning)

Sunday Jan 3, 2016 #

4 PM

Running 29:32 [2] 5.22 km (5:39 / km) +200m 4:45 / km
shoes: inov8 oroc 280

Nice evening run out. But if a shock to the system with the altitude (around 1800m~) so everything felt like a bit more effort. Down to the river in the valley and around the snow trails that hadn't been bashed so I was powder plodding a lot of it. Good work out, I'll try and get some more distance this week but today was a bit of a tester.

Skied bang on 65km

Saturday Jan 2, 2016 #

Note

Now in France for the week, I'll run when im here but unsure how much, skiing is really the priority.

C • god of quads 2

Friday Jan 1, 2016 #

4 PM

Running (Dying ) 34:15 [2] 6.88 km (4:59 / km) +69m 4:44 / km
shoes: Inov8 Trailroc 235

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