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Training Log Archive: Nathan

In the 7 days ending Jan 19, 2014:

activity	#	time	miles		km		+m	load
Running	7	4:41:18	39.03	(7:12)	62.81	(4:29)	502	912.3
Cross Training	1	40:00						120.0
Total	8	5:21:18	39.03		62.81		502	1032.3

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Sunday Jan 19, 2014 #

3 PM

Running (Road) 39:55 [4] 10.32 km (3:52 / km) +104m 3:41 / km
shoes: Adidas Response Cushion 19

Wasn't quite sure what I was going to do, but as I headed out and saw how nice a dayw as, knew i had to do something with it. Decided on a continuous interval session, always going to be tough, but new route which was nice. Didn't have a set distance for each, so used natural markers, no stops, just a drop in pace. A lot more climb than i thought, but very pleased with how i managed it. I was keeping my form well on the roads, as oppose to when I've been running on the fields. Route was frolesworth, ullesthorpe court (work), ullesthorpe, palmers garden centre, ashby parva, home. Really nice route, enjoyed it hugely. Good session.

Saturday Jan 18, 2014 #

11 AM

Running (Warm up/down) 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 x-talon 212

15 minute warm up then 5 minutes warm down after cross country.

Running race (County Schools) 18:39 [5] 4.46 km (4:11 / km) +82m 3:50 / km
shoes: Inov-8 x-talon 212

County schools race at market harborough.
Probably the toughest cross country I'd done this year. Headed out well, getting in with the front pack, then steadily dropping back, main reason: poor shoe choice. Mud just clogged in the grooves on my inov8's, could have done with my spikes. Held out in abotu 5th for the majority of the first lap, slip on the corner coming off one of the hills, then struggling to just place my feet and keep pushing on the second lap, annoying because with spikes i could have settled in and held my form a bit better. Could/should have been a better race, finished 7th.

C • Jan 18th 4

4 PM

Running (Dunton Long) 43:26 [3] 9.86 km (4:24 / km) +92m 4:13 / km
shoes: Inov-8 x-talon 190

Went for a run to figure out what went on earlier. few short efforts. Also know I'm not doing anywhere near enough speed work, so that starts again now.

Thursday Jan 16, 2014 #

4 PM

Running (60 minute moderate) 1:01:03 [3] 13.72 km (4:27 / km) +91m 4:18 / km
shoes: Inov-8 x-talon 190

Moderately paced run, kept the pace maybe a tad lower than it could have been, extended ullesthorpe run, conditions again were terrible to keep going. Half road half field, just switched off and ran it, enjoyed it in the end.

Wednesday Jan 15, 2014 #

4 PM

Running (Cross Country) 45:00 [3] 9.0 km (5:00 / km) +50m 4:52 / km
shoes: Inov-8 x-talon 212

Bit of a guess in truth, forgot garmin but is mroe or less accurate. From school around the fields then the country park. Good work in truth.

Tuesday Jan 14, 2014 #

12 PM

Running (Home) 22:03 [3] 5.21 km (4:14 / km) +14m 4:11 / km
shoes: Adidas Response Cushion 19

Steady trot home from school along the roads because of football later on, decided not to do the extended run.

6 PM

Cross Training (5-a-side) 40:00 [3]
shoes: Pele Redeemer 1962

Decent game with the lads, won 12-3. Finished 3rd in our first season in mens league.

Monday Jan 13, 2014 #

4 PM

Running (Dunton Short) 31:12 [4] 7.24 km (4:19 / km) +69m 4:07 / km
shoes: Inov-8 x-talon 212

Went for the short dunton run as couldn't do too much due to work. Negative pyramid intervals 3 minute, 2 minute, 1 minute, 1 minute, 2 minute, 3 minute. Recovery was 2/3 of the interval time. Noticed something I should have weeks ago. It is ridiculously hard to do intervals on fields around here because of how the soil is, heavy and sticky, hard to maintain form and speed so going to stick to roads for these from now on. Still in good shape i think but growing a bit more tired through the day.

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