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Training Log Archive: Nathan

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Running31 18:26:10 148.32(7:27) 238.7(4:38) 27252704.3
  Orienteering7 5:39:36 37.59(9:02) 60.49(5:37) 100910 /12c83%1132.6
  Total35 24:05:46 185.91(7:47) 299.19(4:50) 373410 /12c83%3836.8

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Thursday Aug 31, 2017 #

7 AM

Running 25:24 intensity: (36 @1) + (11:12 @2) + (13:36 @3) 5.7 km (4:27 / km) +52m 4:16 / km
ahr:148 max:162 shoes: NB Vazee Rush V2

Easy then strided out a touch at the end. Felt better but not sure how I'll stand up to the skog. Quite looking forward to getting back in to nice terrain.

Wednesday Aug 30, 2017 #

7 AM

Running 20:17 intensity: (7:04 @1) + (8:12 @2) + (4:34 @3) + (27 @4) 3.98 km (5:06 / km) +26m 4:56 / km
ahr:140 max:167 shoes: Adidas Supernova Glide Boost 6

Morning around the stables. Need to get my hr down
3 PM

Running 59:50 intensity: (7:11 @1) + (30:29 @2) + (22:10 @3) 12.19 km (4:55 / km) +87m 4:44 / km
ahr:143 max:162 shoes: Inov-8 Race Ultra 270

Started out feeling ok but on the turn around just felt empty. Footpaths in a bad way probably put me in a bad mood but just don't think I ate enough. Ahh well, got it done. Stoppages are due to the footpaths.

Tuesday Aug 29, 2017 #

7 AM

Running 19:10 intensity: (1:59 @1) + (13:37 @2) + (3:34 @3) 4.07 km (4:43 / km) +19m 4:36 / km
ahr:142 max:154 shoes: NB Vazee Rush V2

Standard morning. Still just feeling generally a bit crap running, hopefully will ease out before Norway.
6 PM

Running 16:19 intensity: (7:17 @1) + (3:23 @2) + (5:39 @3) 3.23 km (5:03 / km) +24m 4:52 / km
ahr:125 max:152

Running 30:12 intensity: (5 @1) + (26 @2) + (7:29 @3) + (9:07 @4) + (13:05 @5) 6.37 km (4:44 / km) +261m 3:56 / km
ahr:172 max:187 shoes: NB Vazee Rush V2

Huncote reps up croft hill. Cracking session tonight, a real long busting leg burner, massive mental battle as well. Loved it, real good drive tonight and just the sort of session I want to be hitting next season. 3xtop, 4xhalf (x2). Off the front on my own but the loops meant I could chase people. Good shit, still not 100% there but this did wonders for my motivation.

Running 11:01 intensity: (29 @1) + (4:07 @2) + (6:25 @3) 1.97 km (5:36 / km) +23m 5:18 / km
ahr:150 max:163

Monday Aug 28, 2017 #

11 AM

Running 10:13 intensity: (40 @1) + (5:09 @2) + (4:24 @3) 2.21 km (4:38 / km) +2m 4:36 / km
ahr:144 max:157

Orienteering 46:09 intensity: (9 @1) + (7 @2) + (1:36 @3) + (2:37 @4) + (41:40 @5) 11.02 km (4:11 / km) +14m 4:10 / km
ahr:180 max:188 shoes: NB Vazee Rush V2

Definitely something up today judging by the crash after about 5k and the obvious heart attack. Maybe haven't recovered fully from illness or maybe it was the heat. Led to slow running and a catalogue of basic errors. Still a really fun course.

Running 9:47 intensity: (31 @1) + (8:40 @2) + (36 @3) 1.7 km (5:46 / km)
ahr:141 max:152

Sunday Aug 27, 2017 #

5 PM

Running 40:54 intensity: (1:44 @1) + (24:34 @2) + (14:03 @3) + (33 @4) 8.84 km (4:38 / km) +54m 4:29 / km
ahr:146 max:171 shoes: NB Vazee Rush V2

Got bored so a nice easy one to get back to it. Calves stupidly tight so hopefully ease them out. Hr and gps a touch off but enjoyed it, nice evening. Had a bit of a break just to reset and take a step back and I feel much better for it, looking forward to the next few races and months of training.

Wednesday Aug 23, 2017 #

Note
(sick)

Really quite ill today. Spent it in bed in a bad state, hopefully just a passing thing

Tuesday Aug 22, 2017 #

7 PM

Running 14:27 [1] 2.85 km (5:04 / km) +8m 4:59 / km

Running 35:11 [4] 10.0 km (3:31 / km) +79m 3:23 / km
shoes: Nike Air Zoom Streak 5

Club Handicap 10k. Started last, 30s behind Carl and miles behind everyone else so once I passed him on 3k I was solo for the next 5/6. Felt tired and trudgy, no real motivation to push today. Chest tight again and stomach felt a bit rough. Got the win by a few minutes which was nice but it's time for a rest.
8 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: NB Vazee Rush V2

Monday Aug 21, 2017 #

Note

Day off post festival, no time for training yesterday either. Feeling very tired and worn down so other than club 10k tomorrow I don't think I'll do much training. Time for a proper well earned rest.

Saturday Aug 19, 2017 #

8 AM

Running 9:34 intensity: (2:03 @1) + (5:13 @2) + (2:18 @3) 1.82 km (5:16 / km) +32m 4:51 / km
ahr:137 max:155 shoes: Adidas Supernova Glide Boost 6

Running 17:08 intensity: (9 @1) + (3 @2) + (1:22 @3) + (4:10 @4) + (11:24 @5) 5.0 km (3:26 / km) +44m 3:17 / km
ahr:175 max:182 shoes: Adidas Supernova Glide Boost 6

Headed across to sewerby parkrun like last year. Felt a bit ropey after the late shift on the bar last night. Went out with 2 other guys but knew they weren't going to stick with the pace. Nice course but slow with a headwind along the coast then some climbs and a wooded trail for the last 2k with steps. Eased up a lot in the last 2k which felt cruisey. Enjoyed this
C • 3.17k 1

Running 10:25 intensity: (6:11 @1) + (2:51 @2) + (1:23 @3) 1.91 km (5:27 / km) +34m 5:01 / km
ahr:131 max:142 shoes: Adidas Supernova Glide Boost 6

Friday Aug 18, 2017 #

1 PM

Running 38:41 intensity: (2:48 @1) + (26:24 @2) + (9:29 @3) 8.15 km (4:45 / km) +99m 4:28 / km
ahr:144 max:158 shoes: Adidas Supernova Glide Boost 6

Snuck out from the festival for a bit of a run.

Thursday Aug 17, 2017 #

6 PM

Running 15:22 intensity: (3:17 @1) + (9:41 @2) + (2:24 @3) 3.19 km (4:49 / km) +53m 4:27 / km
ahr:138 max:156 shoes: Inov-8 x-talon 212

Orienteering 24:16 intensity: (5 @1) + (21 @2) + (16:13 @3) + (7:37 @4) 4.81 km (5:03 / km) +66m 4:43 / km
ahr:162 max:172 shoes: Inov-8 x-talon 212

Evening event up on Redmires. Good navigation but a couple of slips. Great evening for it.

Running 48:01 intensity: (23:54 @1) + (17:22 @2) + (6:45 @3) 8.91 km (5:23 / km) +92m 5:08 / km
ahr:135 max:153 shoes: Adidas Supernova Glide Boost 6

Run home along top path with Coombesy, much needed company, nice job.

Wednesday Aug 16, 2017 #

8 AM

Running 20:21 intensity: (12:15 @1) + (6:13 @2) + (1:53 @3) 4.01 km (5:05 / km) +19m 4:58 / km
ahr:131 max:144 shoes: Adidas Supernova Glide Boost 6

Meh grind.
6 PM

Running 51:59 intensity: (9:24 @1) + (26:29 @2) + (16:06 @3) 9.9 km (5:15 / km) +248m 4:40 / km
ahr:142 max:156 shoes: Brooks Puregrit 3

Nice to be back for a standard rivelin with olly and Adam.

Tuesday Aug 15, 2017 #

8 AM

Running 19:48 intensity: (3:53 @1) + (11:29 @2) + (4:26 @3) 4.0 km (4:57 / km) +25m 4:48 / km
ahr:141 max:154 shoes: Adidas Supernova Glide Boost 6

7 PM

Running 58:50 intensity: (13:44 @1) + (21:15 @2) + (14:16 @3) + (6:58 @4) + (2:37 @5) 13.16 km (4:28 / km) +123m 4:16 / km
ahr:146 max:181 shoes: NB Vazee Rush V2

Fartlek on the roads with the harriers. Off the front solo again but enjoyed it. Not max effort as still feeling Sunday a bit but moving at a fair tilt.

Monday Aug 14, 2017 #

11 AM

Running 19:07 [1] 4.03 km (4:44 / km) +19m 4:38 / km
shoes: Adidas Supernova Glide Boost 6

Dragged myself out to keep the consistency. Felt good though.
5 PM

Running 47:31 intensity: (35 @1) + (3:06 @2) + (26:59 @3) + (16:51 @4) 12.29 km (3:52 / km) +96m 3:43 / km
ahr:159 max:173 shoes: NB Vazee Rush V2

Raz around the villages. Felt pretty good but calves were pretty right and stomach was turning at the end.

Sunday Aug 13, 2017 #

10 AM

Running 18:20 [2] 3.22 km (5:41 / km) +33m 5:25 / km
shoes: Nike Air Zoom Streak 5

Running 34:49 [5] 10.0 km (3:29 / km) +153m 3:14 / km
shoes: Nike Air Zoom Streak 5

Carl Rutt 10k. 4th.

Looking forward to this but was always going to be a tough course. Set off and felt pretty good especially through the town. Out on the hilly first half and settled in behind the Owls guy and a Coritanians runner and felt alright until the top, was blowing but expected it after the tough climb. Turn at 5k and I was on the pace I wanted, not feeling too bad but then just began suffering and wasn't sure why. Breathing was really tight for the next 4k but legs still felt good which was annoying! Only lost 1 place to the end along the old railway but just felt like I was treading water, crawled in and hung on to 4th. Not the best run then but felt good on the hills, annoyingly didn't realise it was the county 10k champs so should have probably pushed more at the end and would have medalled! Still you live and learn. This week was a mock up of how winter training will look and it felt sustainable so that's nice. Still not sure about 10k as a distance, could do with doing a few more to crack it I think.
C • The Secret to the 10km 6

Running 14:19 [1] 2.72 km (5:16 / km) +25m 5:02 / km
shoes: NB Vazee Rush V2

Saturday Aug 12, 2017 #

8 AM

Running 20:00 intensity: (3:42 @1) + (13:42 @2) + (2:36 @3) 4.01 km (4:59 / km) +26m 4:50 / km
ahr:138 max:151 shoes: Adidas Supernova Glide Boost 6

PB 20, trudging.
5 PM

Running 25:00 intensity: (47 @1) + (15:17 @2) + (8:56 @3) 5.71 km (4:23 / km) +52m 4:11 / km
ahr:145 max:155 shoes: NB Vazee Rush V2

Just easy on the village roads, couple of bursts, muggy!

Friday Aug 11, 2017 #

3 PM

Running 39:15 intensity: (40 @1) + (13:10 @2) + (22:11 @3) + (1:22 @4) + (1:52 @5) 9.31 km (4:13 / km) +83m 4:02 / km
ahr:153 max:181 shoes: NB Vazee Rush V2

Easy for 5k or so, then 1k @10k pace then steady home. Feeling good, nearly beat Olly's 10k pb with this one.
C • Mystically Confused 3

Thursday Aug 10, 2017 #

10 AM

Running 24:54 intensity: (1:11 @1) + (15:37 @2) + (8:06 @3) 5.69 km (4:22 / km) +50m 4:11 / km
ahr:145 max:158 shoes: Adidas Supernova Glide Boost 6

Keeping it light and breezy. But later because of MOT.
4 PM

Running 59:05 intensity: (5:13 @1) + (23:46 @2) + (30:06 @3) 11.89 km (4:58 / km) +102m 4:46 / km
ahr:147 max:165 shoes: Inov-8 Race Ultra 270

Cruise on the fields. HR high because of the pollen I think. Footpaths are a disgrace, non existent in places, slow frustrating going.
C • :( 3

Wednesday Aug 9, 2017 #

8 AM

Running 20:00 intensity: (7:09 @1) + (11:28 @2) + (1:23 @3) 4.0 km (5:00 / km) +26m 4:51 / km
ahr:135 max:147 shoes: Adidas Supernova Glide Boost 6

PB20. Bit groggier after training last night but felt ok.
6 PM

Running 9:04 intensity: (19 @1) + (7:49 @2) + (56 @3) 2.05 km (4:26 / km) +2m 4:25 / km
ahr:142 max:150 shoes: Adidas Supernova Glide Boost 6

Orienteering 40:20 intensity: (11 @1) + (1:31 @2) + (16:17 @3) + (22:21 @4) 9.85 km (4:06 / km) +44m 4:00 / km
ahr:164 max:175 spiked:10/12c shoes: Adidas Supernova Glide Boost 6

Rugby urban. Legs a little tired after yesterday and missed some routes through being scrappy. One mistake just standing on a tucked away control but other than that just a steady trot round.

Running 7:42 intensity: (32 @1) + (6:32 @2) + (38 @3) 1.63 km (4:44 / km)
ahr:141 max:151 shoes: Adidas Supernova Glide Boost 6

Tuesday Aug 8, 2017 #

8 AM

Running 20:00 intensity: (5:56 @1) + (12:46 @2) + (1:18 @3) 4.03 km (4:58 / km) +38m 4:44 / km
ahr:138 max:157 shoes: Adidas Supernova Glide Boost 6

Morning jog in the rain, better route.
7 PM

Running 15:11 intensity: (1:24 @1) + (3:29 @2) + (9:10 @3) + (1:08 @4) 2.95 km (5:09 / km) +27m 4:55 / km
ahr:147 max:173 shoes: Adidas Supernova Glide Boost 6

Running 22:29 intensity: (53 @1) + (2:14 @2) + (11:16 @3) + (6:25 @4) + (1:41 @5) 4.97 km (4:31 / km) +155m 3:55 / km
ahr:158 max:182 shoes: Adidas Supernova Glide Boost 6

Good hill session with the harriers. 4xbridge to the top, 3xfarm to the top, 4 short, then 2 more from the bridge. Solo on all and felt quite good on the climbs. Hopefully holds me in good stead for Sunday.
C • Sunday? 4

Running 13:37 intensity: (3:00 @1) + (9:14 @2) + (1:23 @3) 2.57 km (5:19 / km) +24m 5:04 / km
ahr:141 max:153 shoes: Adidas Supernova Glide Boost 6

Monday Aug 7, 2017 #

7 AM

Running 20:33 intensity: (8:28 @1) + (9:51 @2) + (2:14 @3) 3.95 km (5:12 / km) +20m 5:04 / km
ahr:133 max:150 shoes: Adidas Supernova Glide Boost 6

Morning trundle, crap route. New season, new aims, better attitude. Let's go.
4 PM

Running 47:04 intensity: (26 @1) + (3:57 @2) + (24:55 @3) + (17:46 @4) 12.21 km (3:51 / km) +99m 3:42 / km
ahr:161 max:173 shoes: Adidas Supernova Glide Boost 6

Controlled raz on the roads. Clock watching a bit and muggy made it feel tougher than it actually was. Felt good apart from stomach issues towards the end.

Sunday Aug 6, 2017 #

Note

Rest day after the 6 days. Big planning week next week and finding that direction again. Vacation over, back to work.
C • Addicted 1

Saturday Aug 5, 2017 #

Note

Today I went full retard
10 AM

Orienteering 1:03:29 intensity: (6 @1) + (9 @2) + (1:02:14 @3) + (1:00 @4) 9.5 km (6:41 / km)
ahr:165 max:175

Friday Aug 4, 2017 #

12 PM

Orienteering 52:42 [3] 8.99 km (5:52 / km) +313m 5:00 / km
shoes: VJ Bold 2

Thursday Aug 3, 2017 #

11 AM

Orienteering 52:02 [3] 7.09 km (7:20 / km) +349m 5:53 / km

Wednesday Aug 2, 2017 #

3 PM

Running 35:16 intensity: (8:07 @1) + (15:03 @2) + (12:06 @3) 6.33 km (5:34 / km) +296m 4:31 / km
ahr:142 max:161 shoes: Inov-8 x-talon 212 (s17)

Just cocking around. Disappointing 6 days so far but I think the hump has gone and it's time to get to work.

Tuesday Aug 1, 2017 #

12 PM

Orienteering 1:00:38 [3] 9.23 km (6:34 / km) +224m 5:52 / km

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