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Training Log Archive: Nathan

In the 7 days ending Sep 6, 2015:

	activity	#	time	miles		km		+m				load
	Running	6	3:47:38	27.28	(8:21)	43.9	(5:11)	278				488.7
	Orienteering	2	1:39:31	14.65	(6:48)	23.57	(4:13)	190	57 /	62c	91%	398.1
	Cross Training	4	1:35:28	26.64	(3:35)	42.88	(2:14)	290				205.3
	Strength and conditioning	2	1:20:00									200.0
	Total	11	8:22:37	68.57		110.35		758	57 /	62c	91%	1292.0
averages - sleep:8.4

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Sunday Sep 6, 2015 #

10 AM

Running (Warm up/down) 25:00 [1] 4.0 km (6:15 / km)
shoes: New Balance 1080v3

Orienteering 49:10 [4] 11.49 km (4:17 / km) +110m 4:05 / km
spiked:26/30c shoes: New Balance 1080v3

LEI Loughborough Urban

Started out quite well, but was pretty tight on my warm up. Easy off in the early section through the woods and I was moving quite well on the way to 5. Missed the cut through so went all the way round on the road, losing about a minute, but not seeing the cut through I didn't realise. Flowed nicely through the park section, then on the longer leg to 11, really tried to push on the hill. Cruised the next bit, but a slip on 12 trying to bash through lost me another 30 secs. Smashed the next long leg, winning it by around 15-20sec, then messed up the next one by not keeping contact, missed my cut through again and dropped another minute or so. Pushed on well though from there, losing a bit of time on access to the moved control, then grinding up the hill to 24 and back in to the school. Moving ok, but slow on corners (still paranoid about my knee), and finish. Technically good except for 3/4 controls, which scuppered it a bit. Finished 2:20 odd off Harrison to claim 2nd but could easily have been a win today. Just need to crack this one or two control thing I have going that undermines my good runs.

Saturday Sep 5, 2015 #

9 AM

Running (Warm up/down) 35:00 [1] 5.0 km (7:00 / km)
shoes: Inov-8 Road x-233

Easy jogging and drills, feeling pretty rubbish.

Running (Braunstone Park Run) 16:57 [4] 5.0 km (3:23 / km) +45m 3:15 / km
slept:6.0 shoes: Inov-8 Road x-233

Pretty poor nights sleep taxiing friends to a party and home, so was a bit bleary eyed when starting. Bit more tactical, starting a little slower and holding with the pack. Didn't materialise because of the lack of pack, first 5 of us got strung out so sat in 3rd, then dropped to 4th with the intention of sitting on the guys shoulder. For some reason couldn't push on, just didn't feel like I could. Got over the hill, feeling better than normal, then decided to push a bit more on the downhill but with no one to run with it was still a bit meh. Ended up being my first time under 17 this year, which is a positive but it's been too long coming, still more to do. Not running at full potential, could knock a chunk of this which is nice, but a shame I didn't today.

Friday Sep 4, 2015 #

10 AM

Strength and conditioning 1:00:00 [3]
slept:9.0 shoes: Inov-8 F-lite 230

Standard session, 2km row, 30mins machine circuit, 20mins free work. Bit tired, hadn't woken up.

6 PM

Cross Training 38:28 [3] 18.36 km (2:06 / km) +150m 2:01 / km

With dad, legs a bit tired.

Thursday Sep 3, 2015 #

1 PM

Cross Training 9:54 [2] 4.26 km (2:19 / km) +30m 2:15 / km

Cycle down to Fosse Meadows

Running 10:14 [1] 1.7 km (6:01 / km) +10m 5:51 / km
shoes: Inov8 Trailroc 235

Warm up with some drills, felt pretty naff.

Running 18:52 [4] 4.0 km (4:43 / km) +40m 4:30 / km
shoes: Inov8 Trailroc 235

4x800m, felt rubbish, quite muddy, 200m recovery.

Running 9:59 [5] 2.0 km (5:00 / km) +20m 4:45 / km
shoes: Inov8 Trailroc 235

4x400m, 100m recovery, feeling abit better but not tip top.

Running 5:00 [1] 1.0 km (5:00 / km)

Jog back to the bike.

Cross Training 10:32 [1] 4.22 km (2:30 / km) +30m 2:25 / km

Cycle home.

6 PM

Running 32:06 [3] 7.21 km (4:27 / km) +71m 4:15 / km
slept:7.5 shoes: Inov8 Trailroc 235

Chilled out run, relaxed pace, felt better than this morning. Dunton route, not checking watch just letting my legs turn over.

Wednesday Sep 2, 2015 #

3 PM

Cross Training 22:57 [2] 9.98 km (2:18 / km) +50m 2:15 / km
slept:9.0

ITW

5 PM

Cross Training 13:37 [1] 6.06 km (2:15 / km) +30m 2:12 / km

HFW- Moved easy day to today, bigger/session tomorrow.

C • ITW at 15:00 and HFW at 17:... 4

6 PM

Strength and conditioning 20:00 [1]

Tuesday Sep 1, 2015 #

5 PM

Running 49:30 [2] 10.49 km (4:43 / km) +92m 4:31 / km
slept:10.0 shoes: Inov8 Trailroc 235

Standard run, in fill. Up to ashby parva, then sand pits (all this was pretty horrible), then a nice cruise around the Dunton loop. Enjoyed this one.

Monday Aug 31, 2015 #

12 PM

Running (Warm up) 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 F-lite 230

Running (Warm down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 F-lite 230

Back with dad

Orienteering (RAL Urban) 50:21 [4] *** 12.08 km (4:10 / km) +80m 4:02 / km
spiked:31/32c slept:9.0 shoes: Inov-8 F-lite 230

Really fun course at RAL. First part I took at a cruisy kind of tempo pace, easy nav before the map change over. Then some tricky route choice and execution in the labs proper. Orienteering well until 28 (at this point there was 1 second between me and Harrison), where I proceeded to bin about 4 minutes on a route choice not realising a gate was compulsory. In my defense, it was compulsory and the line should have gone through it in that case, but then busted my gut on the last section around the housing estate to come in 5th. Annoying mistake to make but happy with the rest. Probably lost another 30secs to a minute on the rest, mainly route choice, especially 19 but a better performance than in recent weeks.

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