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Training Log Archive: Nathan

In the 7 days ending Feb 2, 2014:

activity	#	time	miles		km		+m				load
Running	5	3:49:58	27.68	(8:18)	44.55	(5:10)	315				565.4
Strength and conditioning	3	1:45:00									315.0
Orienteering	1	1:05:50	5.84	(11:16)	9.4	(7:00)	263	18 /	24c	75%	197.5
Cross Training	1	40:00									160.0
Total	9	7:20:48	33.52		53.95		578	18 /	24c	75%	1237.9

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Sunday Feb 2, 2014 #

12 PM

Running (Warm up) 21:01 [1] 3.12 km (6:44 / km)
shoes: Inov-8 x-talon 212

Extended warm up, jogging up and down car parking up to enquiries and then back then to the start and back a bit then drills, feeling good despite yesterday.

Orienteering (WCH Beaudesert) 1:05:50 [3] 9.4 km (7:00 / km) +263m 6:09 / km
spiked:18/24c shoes: Inov-8 x-talon 212

West midlands league. Brown 8.4 280m 24c
Went out with better intentions i think than the southern champs, went for navigation rather than running. Flowed quite well through the first 5, slight slip on 5 heading too far north. Another slip on 7, didn't really get my head in gear but got there well in the end. Tough section through 9-13 but navigated well and knew this was more about getting it than pace so good through that. Decent route using the road well through 14-15. Fast through 16-19 racing Chris M (Harri's dad) but he lost me on the climb to 20 (feeling it in my leg a lot from yesterdays race), but he made a mistake so cuaght him up, got caught up by Dave Schorah (he isn't half quick), decent navigation through the rest of the race but tired from yesterday so didn't push on and race chris, wasn't going to be worth it.
3rd behind A.Lewellyn and Dave Schorah and beat Harri which was an aim. Good run but didn't push on, was comfortable throughout really. Good navigation but still lost apparently 4mins on winsplits so need to be cleaner, especially coming in to the control I think.

C • 1 2

Running (Warm down) 4:56 [1] 0.89 km (5:33 / km)
shoes: Inov-8 x-talon 212

Jog to the car.

Saturday Feb 1, 2014 #

11 AM

Running (Warm up) 24:32 [1] 3.41 km (7:12 / km)
shoes: New balance 220 XC

Warm up before cross country, jogging and drills. Felt heavy.

Running race (County Championships) 25:51 [5] 6.2 km (4:10 / km) +64m 3:58 / km
shoes: New balance 220 XC

County Cross Country Championships

Really tough race, field was maybe 2/2.5x bigger than all the other races this season. Had a different plan, headed out at a slower pace than before and went for picking people off because I always seem to run on my own and end up being the one who gets picked off. Got round the first field, steadily picking off as i said i would and running fairly strongly. Got in to the turnip field through the woods and moved to the front of the second pack and lead round to the finish. Then in to the second lap, running with a strong runner from Oakham, held with him for the far field then crossing the road i pulled off and pushed a bit more on the turnip field before picking up another runner. Shortened lap (bottom of the hill round the turnip field), really tough up the hill again and lost the other guy as he pushed on and got pipped by one in the final bit of woods. Finished 12th which is pretty decent as a bottom year but would have liked top 10.
Struggled with the wind (blowing strongly throughout) which was head on for half of the course. Felt i ran intelligently and enjoyed it. Conditions were poor (wet and muddy from other races).

Running (Warm down) 9:56 [1] 2.01 km (4:57 / km)
shoes: New balance 220 XC

Steady jog, hard to do but had to be done.

Friday Jan 31, 2014 #

7 PM

Strength and conditioning (general ) 55:00 [3]

Full body but giving the legs a rest because of county championships tomorrow, feeling apprehensive as I don't feel I'm racing fast enough at the minute.

Thursday Jan 30, 2014 #

4 PM

Running (Warm up) 11:32 [2] 2.32 km (4:58 / km) +21m 4:45 / km
shoes: Adidas Response Cushion 19

Jog down to frolesworth, the turned down road to ullesthorpe before intervals. A little fast for a warm up.

Running (Road Intervals) 22:30 [5] 5.16 km (4:22 / km) +62m 4:07 / km
shoes: Adidas Response Cushion 19

SS1:
2:30x5, 2 minute recovery after each. Averaging around 3:20's for each so not flat out, but working well enough. 30 seconds walk recovery after each then back to a steady trot. Felt good throughout and didn't find it too tough to move at this pace, good signs.
(reocvery time included)

Running (Warm down) 14:10 [2] 2.83 km (5:00 / km) +14m 4:53 / km
shoes: Adidas Response Cushion 19

Steady warm down after intervals. Steady, slight twinge still in right upper calf. Good session though.

Wednesday Jan 29, 2014 #

10 AM

Strength and conditioning (Core+upper body) 25:00 [3]

Same set as Monday. Free circuit including sit ups, crunches, press pjs, planks and "prone cobras", very exotic. Felt stronger but struggling slightly on planks

4 PM

Running (Cross Country) 55:01 [2] 10.32 km (5:20 / km) +91m 5:06 / km
shoes: Inov-8 f-lite 195 (BR)

Good run with the guys from school, headed over to rye hills, over to misterton, up to the farm, through the woods then back across the "hills" and home. Left billy for dead on the sprint back along the road.

Tuesday Jan 28, 2014 #

3 PM

Running (Warm up) 10:40 [2] 2.29 km (4:39 / km) +29m 4:23 / km
shoes: Adidas Response Cushion 19

War, up along the road before intervals. Headed down to Frolesworth then off the hill on the the flat 500-600 or so stretch (ideal for intervals). Bit cold in truth. Perhaps a little quick for a warm up.

Running (Road Intervals) 12:40 [5] 2.51 km (5:03 / km) +13m 4:55 / km
shoes: Adidas Response Cushion 19

SS2

really good session, 20x20secs with 20secs still recovery, actually found this incredibly fun, really went out to challenge myself. Idea was to max out on each rep, which i think i did on most but maybe not all. Average pace on intervals was around 2:30's, so moving well on roads at least.
(recovery time included)

Running (Warm down) 17:09 [1] 3.49 km (4:55 / km) +21m 4:46 / km
shoes: Adidas Response Cushion 19

Extended warm down, nipping down to Broughton and then down the winding road and up the hill to home. I won't lie, i found this tough, hard to keep the legs turning over, but still feeling good from intervals.

7 PM

Cross Training (5-a-side) 40:00 [4]
shoes: Pele Redeemer 1962

5-a-side with the boys, tough match we lost 8-9, couldn't have been closer.

Monday Jan 27, 2014 #

Note
(rest day)

Full rest Day, hamstrings twinging, not feeling great, bit ill as well I think. Also no time with a shift at the hotel tonight

10 PM

Strength and conditioning (Core) 25:00 [3]

Core session after work, tired, but needed doing.

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