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Training Log Archive: Nathan

In the 7 days ending Feb 15, 2015:

activity	#	time	miles		km		+m	load
Running	6	3:23:15	22.41	(9:04)	36.06	(5:38)	260	507.5
Orienteering	3	2:25:31	11.15	(13:03)	17.94	(8:07)	730	438.5
Strength and conditioning	3	1:00:00						105.0
Total	9	6:48:46	33.55		54.0		990	1051.0

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Sunday Feb 15, 2015 #

10 AM

Orienteering (Middle Training ) 38:04 [2] 4.72 km (8:04 / km) +235m 6:27 / km
shoes: Inov-8 x-talon 212

Middle training at the top of Craig a' Barns. Orienteering well for the most part, concentrated on control circle and flow out of it. 2 exercises out of 3 in anticipation of the relay.

Running (Warm up/down) 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov-8 x-talon 212

3 PM

Running (Warm yp) 30:00 [2] 3.0 km (10:00 / km)
shoes: Inov-8 x-talon 212

Warm up for the middle, going through actually race preparation so did my full normal one I would for a big race. Easy jogging both on the track and in terrain, then drills and strides. Moving alright despite a rough morning.

Orienteering (Relay Training ) 40:01 [4] 5.99 km (6:41 / km) +240m 5:34 / km
shoes: Inov-8 x-talon 212

Good really training mass start. Went out well, spiked one then raced on my own through my first loop, aware of others on it behind me but my paying attention to them. Went through the transition with apparently a minute lead but didn't actaully know. Lost time on 11 and 12 after the change then worked hard to catch back up with some of the guys. After that just settled back in, feeling comfortable but lacking the extra gear. Dan and Alex nipped in ahead saying they were pretty knackered and it wasn't like I was fresh but felt I could have kept that pace up for a good while longer. Really good session.

Saturday Feb 14, 2015 #

1 PM

Running (Warm up/down) 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Supra V2

All before and after exercises.

Orienteering (Long training ) 1:07:26 [3] 7.23 km (9:20 / km) +255m 7:56 / km
shoes: VJ Supra V2

Long-o training on Linn of Tummel. Started a bit cautious as I'm not used to this kind of technical area. Then got a bit more in to it and flowed nicely for the most part. Still, work to do in some height jugement but overall quite successful. Worked out a solid plan before each leg and for the most part stuck to it well.

Friday Feb 13, 2015 #

Note

Travel to Pitlochry.

Thursday Feb 12, 2015 #

6 PM

Running (Intervals ) 22:08 [5] 4.12 km (5:22 / km)
shoes: Inov-8 Road x-233

Standard and what is now my regular Thursday session. 20x200m on the road outside, feeling pretty good, not much else to say.

Running (Warm up/down) 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 Road x-233

Around the village.

Wednesday Feb 11, 2015 #

Strength and conditioning (Core) 25:00 [2]

Through the day

5 PM

Running (Easy Fields) 45:39 [2] 9.41 km (4:51 / km) +86m 4:38 / km
shoes: Inov-8 x-talon 212

Spent the day finishing off my coursework for history, which is still pretty bad and has work to do but got what I needed to get done for tomorrow. Went out for an easy one, down to stenburgh then up to dunton on the nice path, back down the field and up through the meadow. Then headed up to the the creepy house and the sandpits, which got weird when a herd of black cows chased me out of their field, including rather a hairy dash across a cattle grid. The rest of the run proceeded to be sticky crappy fields to Ashby then home on the road. Felt alright, a little tired towards the end. Short session tomorrow before Scotland.

Tuesday Feb 10, 2015 #

Strength and conditioning 20:00 [2]

Through the day.

7 PM

Running (Warm up) 14:55 [1] 2.72 km (5:29 / km) +26m 5:14 / km
shoes: New Balance 1080v3

Easy jogging to aspects.

Running (Intervals) 30:01 [5] 7.48 km (4:01 / km) +128m 3:42 / km
shoes: New Balance 1080v3

HHAC Intervals down at Aspects.
8 continuous loops of up the hill hard, along the hill recovery and then down hard with the bottom recovery. Each lap roughly 950m.
First ascent=260m roughly 45-50 seconds. Distance recovery=220m
Descent=210m 35seconds average distance recovery=1:15=1:20
Felt pretty good, did this session last as I was just coming out of injury last summer, I was a way behind Mark and Karl then. Now I was leading each rep at a good pace, feeling comfortable if a little ill on the last few. Mark but no Karl today. Good session.

Running (Warm down) 15:32 [1] 2.83 km (5:29 / km) +20m 5:18 / km
shoes: New Balance 1080v3

Jogging back to leisure centre.

Monday Feb 9, 2015 #

Strength and conditioning (Core) 15:00 [1]

Through the day, letting my legs recover from yesterday although would have liked to go out for a run. decided against it because I don't want to do too much before the weekend.

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