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Training Log Archive: Nathan

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Running33 35:08:25 249.18(8:28) 401.02(5:15) 128505919.9
  Orienteering4 3:19:34 24.82(8:03) 39.94(5:00) 1164547.4
  Total33 38:27:59 274.0(8:25) 440.95(5:14) 140146467.3

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Thursday May 30, 2019 #

7 AM

Running warm up/down 19:13 intensity: (41 @1) + (18:08 @2) + (24 @3) 4.01 km (4:48 / km) +38m 4:35 / km
ahr:139 max:151 shoes: Nike Zoom Pegasus 35

Running 33:03 intensity: (1:53 @2) + (10:49 @3) + (19:58 @4) + (23 @5) 8.19 km (4:02 / km) +21m 3:59 / km
ahr:166 max:186 shoes: Nike Zoom Pegasus 35

Flat session. 2 mile tempo (2), 6x400(1), 6x200(30s). Feeling better than last week. Super greasy out so struggling with traction throughout.

Running warm up/down 19:21 intensity: (5:16 @2) + (8:52 @3) + (4:22 @4) + (51 @5) 4.06 km (4:46 / km) +39m 4:33 / km
ahr:158 max:187 shoes: Nike Zoom Pegasus 35

Wednesday May 29, 2019 #

12 PM

Running 2:00:44 intensity: (24 @1) + (14:03 @2) + (59:43 @3) + (45:26 @4) + (1:08 @5) 21.01 km (5:45 / km) +1012m 4:38 / km
ahr:161 max:198 shoes: Walsh PB Elite (2)

Blencathra between shifts. Feeling the best I have for the last 2 weeks, hopefully getting over it.

Tuesday May 28, 2019 #

8 AM

Running 1:18:49 intensity: (11 @1) + (13:36 @2) + (11:27 @3) + (53:06 @4) + (29 @5) 16.01 km (4:55 / km) +155m 4:42 / km
ahr:164 max:185 shoes: Hoka Clifton 5

Lake lap.

Monday May 27, 2019 #

11 AM

Running 1:40:31 intensity: (1:26 @1) + (20:44 @2) + (26:45 @3) + (46:55 @4) + (4:41 @5) 15.62 km (6:26 / km) +618m 5:22 / km
ahr:162 max:198 shoes: Walsh PB Elite

Walla, Bleaberry and High Seat with M, dead happy for her to be able to run a bit longer and stronger and a nice route. Felt tired and low on energy, everything feeling like a lot of effort.

Sunday May 26, 2019 #

9 AM

Running 40:00 [2] 7.49 km (5:20 / km) +327m 4:23 / km
shoes: Walsh PB Elite

Latrigg pre breakfast
5 PM

Running 53:12 intensity: (2:14 @1) + (29:25 @2) + (21:13 @3) + (20 @4) 9.44 km (5:38 / km) +314m 4:50 / km
ahr:143 max:170 shoes: Walsh PB Elite

Up Latrigg with Mary. Been fighting a losing battle with a cold all week, generally feeling pretty weak and rotten. Seemingly tired and feeling forced when running.

Saturday May 25, 2019 #

2 PM

Running 24:52 intensity: (16 @1) + (3:34 @2) + (3:01 @3) + (13:53 @4) + (4:08 @5) 5.97 km (4:10 / km) +187m 3:36 / km
ahr:167 max:200 shoes: Walsh PB Racer

Hutton Roof FR - DNF!
Sent the wrong way by a sign, ended up back at finish and jogged it in. Bummer, wanted a good race today.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km) +50m 4:48 / km
shoes: Walsh PB Racer

Friday May 24, 2019 #

6 PM

Running 31:08 [2] 6.67 km (4:40 / km) +143m 4:13 / km
ahr:174 max:185 shoes: Hoka Clifton 5

Much needed recovery. Enjoyed it once out but pretty tired from work.

Thursday May 23, 2019 #

8 AM

Running warm up/down 19:22 [1] 4.0 km (4:50 / km) +37m 4:37 / km
ahr:158 max:183 shoes: Nike Zoom Pegasus 35

Running 33:48 intensity: (3 @2) + (4:52 @3) + (25:55 @4) + (2:58 @5) 8.21 km (4:07 / km)
ahr:175 max:186 shoes: Nike Zoom Pegasus 35

Solo interval session in Fitz Park. 4x1km(2mins), 4x400m(1min), 4x200m(30s).
Generally tired from a tough few days but good to grind this out. Ran off feel, don't actually care about the times, just good to keep some faster stuff going. Felt like hard work though!

Running warm up/down 19:38 [1] 4.04 km (4:52 / km) +39m 4:38 / km
ahr:170 max:189 shoes: Nike Zoom Pegasus 35

Wednesday May 22, 2019 #

11 AM

Running 2:00:46 intensity: (12 @1) + (1:02 @2) + (28:21 @3) + (1:30:40 @4) + (31 @5) 19.13 km (6:19 / km) +1199m 4:48 / km
ahr:168 max:188 shoes: Walsh PB Elite (2)

Newland's Horseshoe in the split between shifts. Bit tired on the climbs but enjoying the sun.

Tuesday May 21, 2019 #

8 AM

Running 37:42 intensity: (12 @1) + (4:12 @2) + (12:58 @3) + (19:37 @4) + (43 @5) 7.6 km (4:58 / km) +130m 4:34 / km
ahr:164 max:190 shoes: Hoka Clifton 5

Great Wood loop pre breakfast.
2 PM

Running 1:28:45 intensity: (10 @1) + (7:47 @2) + (35:16 @3) + (44:58 @4) + (34 @5) 15.08 km (5:53 / km) +922m 4:30 / km
ahr:165 max:192 shoes: Walsh PB Elite

Easy up to Underskiddaw carpark then a tempo effort up Little Man (24:00~) and Skiddaw (33:30~) before rolling back home. Something I'd been wanting to do for a bit and something I'd like to build more on (uphill tempos). Feeling a bit flogged by the top but pleased enough with it.

Monday May 20, 2019 #

5 PM

Running 1:16:06 intensity: (15:14 @2) + (24:04 @3) + (36:05 @4) + (43 @5) 16.32 km (4:40 / km) +518m 4:01 / km
ahr:162 max:188 shoes: Hoka Clifton 5

Easy to Blencathra Centre then a steady loop round Glendaterra, easy over Latrigg home. Good to be back out, heel ok, bit tender going downhill. Hrm has just gone whacky recently!

Friday May 17, 2019 #

6 AM

Running 20:00 intensity: (23 @1) + (18:23 @2) + (1:06 @3) + (8 @4) 4.2 km (4:46 / km) +36m 4:34 / km
ahr:139 max:175 shoes: Hoka Clifton 5

20 PB, think I can sneak this in before work, seems manageable.
3 PM

Running 2:24:43 intensity: (1:25 @1) + (11:30 @2) + (38:41 @3) + (1:32:45 @4) + (22 @5) 19.53 km (7:24 / km) +1358m 5:30 / km
ahr:164 max:186 shoes: Walsh PB Elite (2)

Friday long run from Seatoller to Scafell Pike and back, checking out some stuff on Glaramara as well. Blister really painful, worse throughout, not helped by the rough ground. May not be able to race Sunday and might have to just stop running to let it heal. Otherwise a nice run.
C • Stop Running? 3

Thursday May 16, 2019 #

Note
(injured)

Unable to train because of a mammoth blister on my heal, no way to cross train and not sensible to try after hobbling round work. Very frustrating but a bit of an easier week after some intense racing weeks won't be too bad. 2 days off in a week is no fun though.
C • Walsh 6

Wednesday May 15, 2019 #

6 AM

Running 32:34 intensity: (20 @1) + (29:52 @2) + (1:43 @3) + (39 @4) 7.08 km (4:36 / km) +94m 4:19 / km
ahr:141 max:172 shoes: Nike Zoom Pegasus 35

Forge Dam pre breakfast
7 PM

Running 18:08 intensity: (1:05 @1) + (4:00 @2) + (2:31 @3) + (1:18 @4) + (9:14 @5) 3.82 km (4:45 / km) +291m 3:26 / km
ahr:163 max:190 shoes: Walsh PB Racer

Latrigg FR - 2nd.

Nice evening for it and a good turnout which was good for pushing each other. Settled at the start and tried not to get too strung out with Lamby and John, then closed on them as we hit the steep bit, moving reasonably strongly. Good pack of 5 at the top but had maybe lost just a little contact, recovering as it levelled rather than pushing but this let me drop well. 5th to 2nd by the bottom then managed to stay ahead of Rhys and John at the end with Lamby a bit ahead.
Another step in the right direction, moving strongly and descending well. Again, it's just that flat speed at the start and end which lost me a bit, but it'll come. Good fun evening.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km) +150m 4:27 / km
shoes: Walsh PB Racer

Tuesday May 14, 2019 #

8 AM

Running 46:05 intensity: (2:27 @1) + (19:57 @2) + (16:19 @3) + (7:22 @4) 10.01 km (4:36 / km) +170m 4:15 / km
ahr:150 max:174 shoes: Nike Zoom Pegasus 35

Pre breakfast up Porter.
3 PM

Running 1:07:30 intensity: (1:42 @1) + (24:37 @2) + (25:43 @3) + (15:28 @4) 13.6 km (4:58 / km) +396m 4:20 / km
ahr:151 max:177 shoes: Nike Zoom Pegasus 35

Lovely cruise in the sun with Max and Tom in Rivelin.

Monday May 13, 2019 #

Note
(rest day)

Drove to Sheffield straight after work then looking after M so no time.

Sunday May 12, 2019 #

4 PM

Running 1:42:27 intensity: (4:28 @1) + (36:10 @2) + (1:01:49 @3) 16.04 km (6:23 / km) +971m 4:54 / km
ahr:146 max:152 shoes: Walsh PB Elite

Lovely evening bimble round the Fairfield Horseshoe after work. Shame not to be able to race it next week.

Saturday May 11, 2019 #

10 AM

Running 56:01 intensity: (20 @1) + (19 @2) + (22:07 @3) + (31:30 @4) + (1:45 @5) 13.24 km (4:14 / km) +660m 3:23 / km
ahr:169 max:191 shoes: Inov-8 x-talon 225 Pink

Inter-Counties FR 14th, 2nd u23.

Nervous and excited for this one. Have felt reasonably fit in recent weeks but this was the first real test of fitness against a properly stacked field. Made sure not to go too hard on the climb, lot of folk blowing up and was able to move up nicely (did get a bit caught in some bottlenecks though). Hit the flatter sections off the top and worked hard, moving up but not getting much in terms of raw speed. Descending ok but they were too runnable so was getting a lot of my time on the climbs today which is positive. Closing on Timmy through the last section but couldn't quite get to him when it got fast again. Cool to be in the mix and felt strong, as good a result as I could have hoped for and got ahead of a few fast lads which was nice. As I kinda thought before, need to get that turnover going with some proper fast work but quite pleased with where I'm at after a lay-off. Nice point to be building from for the season.

Running warm up/down 30:00 [1] 5.5 km (5:27 / km)
shoes: Inov-8 x-talon 225 Pink

4 PM

Running 41:18 intensity: (5 @1) + (15:23 @2) + (24:46 @3) + (1:04 @4) 8.01 km (5:10 / km) +215m 4:33 / km
ahr:151 max:173 shoes: Hoka Clifton 5

Shake out on the lower Latrigg trails when we got back. Bit tired but just meandered, legs will thank me tomorrow!

Friday May 10, 2019 #

5 PM

Running 38:55 intensity: (23 @1) + (10:36 @2) + (14:07 @3) + (13:00 @4) + (49 @5) 8.1 km (4:48 / km) +139m 4:25 / km
ahr:157 max:188 shoes: Hoka Clifton 5

Easy Great Wood loop, couple of strides thrown in. HRM is naff atm.

Thursday May 9, 2019 #

4 PM

Running warm up/down 17:20 intensity: (11 @1) + (17:06 @2) + (3 @3) 3.62 km (4:47 / km) +36m 4:34 / km
ahr:143 max:148 shoes: Nike Zoom Pegasus 35

Running 34:01 [4] 9.52 km (3:34 / km) +44m 3:30 / km
ahr:147 max:167 shoes: Nike Zoom Pegasus 35

First session since Boxing Day. 2x10mins tempo (2), 5x1min(1). Good to get out and work a bit harder, want to try and claw back some flat speed in the coming months whilst working primarily on the hills still. Felt nice and relaxed on the 10's but lacking a little zip on the 1's. Good starting point though.

Running warm up/down 16:55 intensity: (9 @1) + (16:41 @2) + (5 @3) 3.59 km (4:43 / km) +39m 4:28 / km
ahr:143 max:150 shoes: Nike Zoom Pegasus 35

Wednesday May 8, 2019 #

1 PM

Running 1:11:31 intensity: (44 @1) + (1:08:18 @2) + (2:29 @3) 15.07 km (4:45 / km) +143m 4:32 / km
ahr:138 max:164 shoes: Hoka Clifton 5

Easy lake lap between shifts, wet and cold.

Tuesday May 7, 2019 #

4 PM

Running 2:01:52 intensity: (1:21 @1) + (43:00 @2) + (1:00:43 @3) + (16:48 @4) 20.68 km (5:54 / km) +1010m 4:44 / km
ahr:153 max:179 shoes: Walsh PB Elite

Blencathra for a bit of alone time. Snowy up top.

Monday May 6, 2019 #

10 AM

Orienteering 38:36 intensity: (21:01 @1) + (15:21 @2) + (2:14 @3) 8.19 km (4:43 / km) +158m 4:18 / km
ahr:120 max:143 shoes: NVii Forest 1

Relay. Very disappointed, incredibly sorry to the boys who still did a great job of racing. Good run until spectator getting a lead but poor relay discipline, ran too hard and didn;t focus on the navigation which should be the only job. Ashamed by the mistake, can't let this happen again.

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: NVii Forest 1

8 PM

Running 26:00 intensity: (13 @1) + (22:17 @2) + (3:30 @3) 6.0 km (4:20 / km) +41m 4:11 / km
ahr:136 max:163 shoes: Hoka Clifton 5

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
12 PM

Orienteering 1:30:50 intensity: (18 @1) + (1:44 @2) + (20:24 @3) + (1:06:11 @4) + (2:13 @5) 18.68 km (4:52 / km) +568m 4:13 / km
ahr:167 max:192 shoes: Inov-8 x-talon 225 Pink

BOC.
Probably focused a bit too much on running. Lazy in to circles and no discipline in the technical section. Shape seemingly is there enough to race so need to make myself be more focused on the nav. Some good signs though.

Running warm up/down 30:00 [1] 6.0 km (5:00 / km) +150m 4:27 / km
shoes: Inov-8 x-talon 225 Pink

Saturday May 4, 2019 #

1 PM

Orienteering 14:31 [4] 3.86 km (3:46 / km) +69m 3:27 / km
ahr:137 max:146 shoes: inov-8 f-lite 195 v2

British MSR leg 3. Good runs from Kirsten and Duncan but was out on my own with Matt and Ali chasing. Had a good run, some hesitations and not quite on the preplanning and was done over by the bullshit control on the wall. Also, stacked it at the spectator and broke my compass, 2nd in 3 months! Enjoyed it though and actually felt pretty happy with this.

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: inov-8 f-lite 195 v2

Running 15:00 [1] 3.0 km (5:00 / km) +10m 4:55 / km
shoes: Nike Zoom Pegasus 35

Friday May 3, 2019 #

7 AM

Running 51:06 intensity: (11:49 @2) + (38:24 @3) + (53 @4) 10.01 km (5:06 / km) +325m 4:24 / km
ahr:155 max:170 shoes: Hoka Clifton 5

Easy loop over Latrigg.

Thursday May 2, 2019 #

4 PM

Running warm up/down 16:43 intensity: (31 @1) + (15:46 @2) + (26 @3) 3.18 km (5:15 / km) +124m 4:24 / km
ahr:131 max:147 shoes: Walsh PB Elite

Orienteering 55:37 intensity: (25:39 @1) + (25:25 @2) + (4:33 @3) 9.2 km (6:03 / km) +369m 5:02 / km
ahr:124 max:158 shoes: Walsh PB Elite

Ran the WCOC galloppen on High Rigg. Pretty BOC relevant training. Orienteering well, just need to watch the exit direction.

Running warm up/down 15:35 intensity: (14:33 @1) + (40 @2) + (22 @3) 3.02 km (5:10 / km) +63m 4:41 / km
ahr:119 max:133 shoes: Walsh PB Elite

Wednesday May 1, 2019 #

6 PM

Running 21:38 intensity: (1:11 @1) + (16:15 @2) + (3:54 @3) + (18 @4) 4.03 km (5:22 / km) +162m 4:29 / km
ahr:141 max:167 shoes: Inov-8 x-talon 225 Pink

Running 32:03 intensity: (32 @2) + (18:28 @3) + (12:39 @4) + (24 @5) 7.77 km (4:08 / km) +368m 3:20 / km
ahr:164 max:185 shoes: Inov-8 x-talon 225 Pink

Lord's Seat FR - 3rd

So much better than recent weeks. Took the climb at my own pace trailing Ricky and John/Joe(?), closing to 5s~ at the top. Lost time to them both On the runnable descent but got some back on any more technical sections. Couldn't quite close for a win though! Fun evening, some more turnover/speed work needed but happier with how this went.

Running warm up/down 19:00 intensity: (1:03 @2) + (9:01 @3) + (8:56 @4) 3.06 km (6:12 / km) +88m 5:25 / km
ahr:162 max:173 shoes: Nike Zoom Pegasus 35

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