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Training Log Archive: Nathan

In the 7 days ending Jan 24, 2016:

activity	#	time	miles		km		+m	load
Running	10	7:54:08	55.43	(8:33)	89.2	(5:19)	1517	1096.3
Strength and conditioning	2	1:40:30						201.0
Orienteering	1	21:35	2.9	(7:27)	4.66	(4:38)	85	86.3
Total	12	9:56:13	58.32		93.86		1602	1383.6

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Sunday Jan 24, 2016 #

9 AM

Running (Warm up) 8:15 [1] 1.79 km (4:37 / km) +24m 4:19 / km
shoes: New Balance m1080 v5

Trundle down to goodwin.

10 AM

Running 24:38 [2] 4.11 km (6:00 / km) +106m 5:19 / km
shoes: Inov-8 x-talon 212

Warm up mainly with Dane checking out bits of the route.

Running race 27:08 [5] 5.34 km (5:05 / km) +305m 3:57 / km
shoes: Inov-8 x-talon 212

Lamb's Longer Leg fell race.

Looking forward to this as my first proper fell race. Had no idea what to do regarding pacing or attacks or anything really so just went and had some fun. Started a bit hard but was descending ok, 2nd climb I found brutal despite catching Dane to some extent before Jack passed me and them two went off from the top. Began reeling Jack back in on the descent but it wasn't long enough so settled in to 4th. Pleased with the run, really enjoyed it. About 40 secs or so off Dane and maybe 20 off jack.

11 AM

Running 24:22 [2] 3.95 km (6:10 / km) +125m 5:20 / km
shoes: Inov-8 x-talon 212

Up Chilney Churn with anna dane and jack.

Saturday Jan 23, 2016 #

11 AM

Running (Warm up) 21:28 [2] 4.32 km (4:58 / km) +96m 4:28 / km
ahr:142 max:167 shoes: New Balance m1080 v5

Easy in crookes then down to ponderosa.

Orienteering (Sprintervals) 21:35 [4] 4.66 km (4:38 / km) +85m 4:15 / km
ahr:166 max:181 shoes: New Balance m1080 v5

Sprintervals with Dane and Joe at Kelham Island. Good session with the boys, some quite scrappy O at times and kept missing the odd bit on the map. Bits of rec included.

Running 16:44 [1] 3.23 km (5:11 / km) +71m 4:40 / km
shoes: New Balance m1080 v5

Jogged home, a bit with Joe.

Friday Jan 22, 2016 #

Strength and conditioning 55:14 [2]
ahr:99 max:121

Spin, gym and swim.

8 AM

Running (Warm up) 8:20 [1] 1.75 km (4:46 / km) +25m 4:27 / km
ahr:152 max:178 shoes: New Balance m1080 v5

Running (Drills) 41:41 [2] 2.41 km (17:18 / km) +1m 17:16 / km
ahr:116 max:151 shoes: New Balance m1080 v5

Not done these since last term, co ordination was off a bit.

Running (Warm down) 13:48 [1] 2.86 km (4:50 / km) +43m 4:29 / km
ahr:144 max:162 shoes: New Balance m1080 v5

Extended jog home failing to pick up an essay.

4 PM

Running 16:16 [1] 3.55 km (4:35 / km) +58m 4:14 / km
ahr:153 max:178 shoes: New Balance m1080 v5

To and from the gym.

Thursday Jan 21, 2016 #

5 PM

Running (Warm up) 23:30 [2] 5.07 km (4:38 / km) +68m 4:21 / km
ahr:151 max:173 shoes: New Balance m1080 v5

Easy cruising along fulwood then down through Bingham and Endcliffe to meet the guys.

HR a bit high?

Running hills 48:58 [4] 9.67 km (5:04 / km) +331m 4:19 / km
ahr:160 max:183 shoes: New Balance m1080 v5

Cracking session on the hill by Endcliffe with Paddy and Dane.
6x80, 6x60 and 6x40. Tough work but felt good, closer to Daneo than expected.

Running 8:00 [1] 1.6 km (5:00 / km) +10m 4:51 / km
shoes: New Balance m1080 v5

Cruise in Endcliffe.

Wednesday Jan 20, 2016 #

3 PM

Running 1:19:35 [2] 16.39 km (4:51 / km) +103m 4:42 / km
ahr:151 max:168 shoes: Walsh PB Elite

Decided to throw caution to the wind with it being my last day home. Bit of a tired plod, reverse medieval village/fosse route, lovely day, bit tired plodding along but the weather made up for it. Ease down to sunday I think now.

Tuesday Jan 19, 2016 #

Note

Foot still painful, occasional stabs of pain when walking at the top to the right just next to my ankle. Haven't done anything to it so I reckon it'll just work itself out, had the odd thing like it before.
RHR: 48bpm

1 PM

Running (Warm up) 17:58 [1] 3.73 km (4:49 / km) +18m 4:42 / km
ahr:151 max:168 shoes: Inov8 Trailroc 235

Easy jogging round the village. HR seems high

Running 10:00 [4] 2.53 km (3:57 / km) +21m 3:48 / km
ahr:173 max:178 shoes: Inov8 Trailroc 235

10 min tempo pre reps. Very muddy and slippery because of the melted ice. Along the old railway.

Running 18:00 [4] 3.55 km (5:04 / km) +36m 4:50 / km
ahr:160 max:179 shoes: Inov8 Trailroc 235

6x 2(1) on the old railway. Still crazy slippy and foot suddenly went really painful on the 5th rep then settled down.

Running 4:00 [5] 0.63 km (6:21 / km) +2m 6:15 / km
ahr:163 max:172 shoes: Inov8 Trailroc 235

Finished with 6x20(20)

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov8 Trailroc 235

Monday Jan 18, 2016 #

3 PM

Running 51:27 [2] 10.72 km (4:48 / km) +74m 4:38 / km
ahr:142 max:155 shoes: New Balance m1080 v5

Easy active recovery on the roads. Frol-Clay-Ull-Ash-Home. Enjoyed it, feeling good.

9 PM

Strength and conditioning 45:16 [2]

Forced myself in to a modified circuits and roll.

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