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Training Log Archive: Nathan

In the 7 days ending Feb 24, 2013:

activity	#	time	miles		km		+m				load
Running	5	2:31:47	18.09		29.11		186				447.5
Orienteering	1	49:29	3.5	(14:09)	5.63	(8:47)	256	22 /	22c	100%	197.9
Total	5	3:21:16	21.59		34.74		442	22 /	22c	100%	645.5

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Sunday Feb 24, 2013 #

Note

Going to stop logging football, it's not relevant training to my goals or what i'm trying to achieve

11 AM

Running (Warm up) 12:00 [3] 2.0 km (6:00 / km) +50m 5:20 / km
ahr:147 shoes: inov8 oroc 280

Nice jog to the start was tough up hill, sign of things to come

Orienteering (DVO Crich Chase) 49:29 [4] *** 5.63 km (8:47 / km) +256m 7:10 / km
ahr:173 max:190 spiked:22/22c shoes: inov8 oroc 280

Felt really good going to it, spiking number on and two that were both straight up hill, cruise to 3 along a track for part of it then another climb up to number 4, through 5 to 10 was just steady, both pace and navigation then heading back towards through the start from 10-21 was tough running through undergrowth and bracken. Along a track again for number 22 then a grueling climb to the finish. Knee didn't bother me too much which i was happy about and managed to keep concentration and a steady pace throughout. A few hesitations and near misses but other than that was a good run. Wasn't racing but won by 4 minutes which i guess means fitness is getting much better as felt fine afterwards. Route gadget to follow...
http://www.dvo.org.uk/cgi-bin/reitti.pl?act=map&am... Blue

Running (Warm down) 15:00 [2] 2.43 km (6:10 / km)
ahr:154 shoes: inov8 oroc 280

Jog back down the hill to the car park across the road

Saturday Feb 23, 2013 #

Note

5 week till the jk, feeling more and more ready every week

C • Really? 6

9 AM

Running (Warm up) 15:00 [3] 2.0 km (7:30 / km)
(injured) shoes: Karrimor Swift Run

Jogging with drills and some stretching

Running race (Park Run) 17:35 [5] 5.0 km (3:31 / km) +36m 3:24 / km
(injured) shoes: Karrimor Swift Run

First park run, was really up for it because i haven't really ran a 5km before. Was aiming for about 17:30 so was happy with the time as obviously still injured but us pretty close to my target, started well, hitting about 3:20 k's but dropped off a little to about 3:35 3:40 or so so may need to pace it better in future, felt a little ill before hand but that went away as soon as i started. Finished 5th and was all on concrete but knee didn't trouble me at all really, which is a nice bonus. Turns out my time was 17:35 so better than I thought.

Running (Warm down) 8:00 [2] 1.5 km (5:20 / km)
(injured) shoes: Karrimor Swift Run

Jog back to the car and a few stretches.

Friday Feb 22, 2013 #

Note
(injured) (rest day)

Park run tomorrow and still resting and on painkillers, getting out again next week as knee seems to be getting a bit better

Wednesday Feb 20, 2013 #

Note
(injured) (rest day)

Don't want to over do it before the jk

Tuesday Feb 19, 2013 #

Note
(injured)

First park run on Saturday

4 PM

Running (Grass) 15:00 [4] 4.0 km (3:45 / km) +20m 3:40 / km
ahr:175 max:198 (injured) shoes: New balance 220 XC

Went down to the park and did laps around football pitch sprinting the long and jogging the short, hard work but felt quite good running. Rest tomorrow as knee feeling a tad off

Running (warm up/down) 10:00 [1] 2.0 km (5:00 / km)
(injured) shoes: New balance 220 XC

Jogging to and from the park

Monday Feb 18, 2013 #

Note
(injured)

things are looking up with the knee might head out tomorrow shorter and still steady

4 PM

Running (Fields/Tracks) 44:12 [3] 10.18 km (4:21 / km) +80m 4:11 / km
(injured) shoes: Adidas swoops

Was a lovely evening and just wanted to run. Enjoyed it immensely knee held up surprisingly well but still can't push it too much. Nice run out

5 PM

Running (Drills) 15:00 [2]
(injured) shoes: Adidas swoops

Drills after my run. Was really trying to work on technique during my run, and then backed it up with drills which I'm going to try and get in more. My thinking is that if I can keep my knees in line more and stops my legs moving about it will prevent my knee moving of place as it seems to be now.

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