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Training Log Archive: Nathan

In the 7 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m		load
	Running	12	8:01:56	56.96	(8:28)	91.67	(5:15)	1713		1068.8
	Strength and conditioning	3	2:20:00							270.0
	Orienteering	1	1:01:14	4.69	(13:04)	7.54	(8:07)	200	43c	122.5
	Total	12	11:23:10	61.65		99.21		1913	43c	1461.3
averages - weight:73.3kg

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Sunday Jan 31, 2016 #

12 PM

Running (Warm up) 18:47 [2] 3.44 km (5:28 / km) +99m 4:46 / km
ahr:149 max:171 shoes: New Balance m1080 v5

Up to Eccy woods with Joe

Orienteering 1:01:14 [2] *** 7.54 km (8:07 / km) +200m 7:10 / km
ahr:135 max:162 43c shoes: VJ Supra V2

In Eccy woods with Joe, very wet and cold day, feeling ropey after the night before which became increasingly bad about half way round (TC). Navigating badly, feeling ill, didn't get much out of it. However I do now know what my weaknesses are to work on in future, very scrappy in the circle and map contact in tough running was very bad.

Running 8:26 [1] 1.5 km (5:37 / km) +48m 4:51 / km
ahr:132 max:147 shoes: New Balance m1080 v5

Jogged a bit but Joe's leg hurt.

Saturday Jan 30, 2016 #

9 AM

Running (Warm up) 27:30 [1] 5.01 km (5:29 / km) +32m 5:19 / km
shoes: New Balance m1080 v5

Easy jogging and some drills pre parkrun.

Running race 16:48 [5] 5.0 km (3:22 / km) +77m 3:07 / km
weight:73.2kg shoes: New Balance m1080 v5

Endcliffe Park Run progress checker post base phase. Decided I'd try and go fairly hard today to see where I'm at before moving on to the next block of training (fewer miles, more speed/power), no HRM as it always feels a bit restrictive. Cold windy day so not ideal for a fast time, also manually added up the climb from my Garmin which is really quite surprising that there's that much. On my own for the first 500 then the guy who eventually won caught me and we ran together for the rest of the lap. Then it was a bit of a solo grind up to the hairpin, before having to dodge endless punters down Rustlings Road. Still, considering conditions and amount of recent training, I'm pretty happy with it and looking forward to the next block.

C • Keep it up!! 4

Running 5:00 [1] 1.0 km (5:00 / km) +25m 4:27 / km
shoes: New Balance m1080 v5

Back to the flat with james.

2 PM

Running (To Goodwin) 9:00 [1] 1.71 km (5:16 / km) +24m 4:55 / km
shoes: Inov-8 F-lite 230

Trundle down to the gym

Strength and conditioning 50:00 [1]

Easy stuff with Joe and Will in the gym.

Friday Jan 29, 2016 #

8 AM

Running (Warm up) 8:54 [1] 1.78 km (5:00 / km) +24m 4:41 / km
ahr:143 max:172 shoes: New Balance m1080 v5

Jog down to WP.

Running (Drills) 39:26 [2] 2.45 km (16:06 / km) +15m 15:37 / km
ahr:111 max:158 weight:73.4kg shoes: New Balance m1080 v5

Drills, no Rachel so was a bit hashed together. Did some of Joe's special step sprints at the end. Got them out of the way for exam.

Running (Warm down) 10:23 [1] 1.8 km (5:46 / km) +35m 5:15 / km
ahr:139 max:149 shoes: New Balance m1080 v5

Back to Endcliffe with Alice.

7 PM

Running 33:39 [3] 7.42 km (4:32 / km) +170m 4:04 / km
ahr:162 max:180 shoes: New Balance m1080 v5

Steady run post exams, bit bouncy after a couple of pints.

Thursday Jan 28, 2016 #

6 PM

Running 46:21 [4] 10.37 km (4:28 / km) +255m 3:59 / km
ahr:164 max:179 shoes: Inov8 Trailroc 235

Controlled progression tempo up and down Porter, pretty wet and wild hindering my headtorch a bit. Started out easy up to Forge Dam, then a steady pace to the top which felt harder than it should, then began turning the gas steadily as I worked back down and maintained it back home. Was a better effort than the stats make it look, first 3 slow so that screwed a bit with HR and pace but wanted to blow off some steam after my exam, moving fairly well but didn't go above a tempo with being conscious about my leg after yesterday.

Wednesday Jan 27, 2016 #

8 AM

Running 18:20 [1] 3.78 km (4:51 / km) +58m 4:30 / km
shoes: Inov-8 F-lite 230

Easy to and from Goodwin.

Strength and conditioning (SENS) 50:00 [2]

Early set, only me alice and charlotte in today so focused a lot on stretching and rolling with other general flexibility and a bit of strength. Reassessed too.

3 PM

Running 1:23:47 [2] 14.51 km (5:46 / km) +393m 5:05 / km
ahr:140 max:161 (injured) shoes: Inov8 Trailroc 235

Easy run in Rivelin with Coops, Matt, Joe, Potter and Alice. Ended up with Matt and Josh after the others split off, absolutely stacked it along the top path, landing heavily on my right side. Leg bruised up and painful when walking, hoping it's just a dead leg. Slower pace for the rest, not moving too bad today though.

Tuesday Jan 26, 2016 #

1 PM

Running 29:08 [2] 5.96 km (4:53 / km) +106m 4:29 / km
ahr:144 max:161 shoes: New Balance m1080 v5

Lunch break from revision, just switched off, felt pretty good, Forge Dam.

6 PM

Running (Warm up) 20:24 [1] 4.18 km (4:53 / km) +40m 4:39 / km
ahr:147 max:160 shoes: Inov-8 x-talon 190 Orange

Running (SHUOC Intervals) 36:08 [3] 7.57 km (4:46 / km) +46m 4:38 / km
ahr:161 max:179 shoes: Inov-8 x-talon 190 Orange

Body just said no today so cut the pace and cruised. 4x3(1) then 3x5(2). Only me, katrina and ed tonight so running solo for the majority. No motivation, body feeling in bits, stomach all over the place. Poor session, likely a combination of poor food/sleep/stress from revision. Pace around 4min/km after the first 3.

Monday Jan 25, 2016 #

5 PM

Running 1:02:14 [2] 12.55 km (4:58 / km) +242m 4:31 / km
ahr:155 max:180 shoes: New Balance m1080 v5

Just missed Adam at the gates so set off for an easy on up to FD. Adam caught me as I was suffering with calves after yesterday but then trotted with him for the rest which was a nice distraction and was moving well by the end.

6 PM

Strength and conditioning (SHUOC Circuits) 40:00 [3]

Getting back on it, bit tough.

Running 7:41 [2] 1.64 km (4:41 / km) +24m 4:22 / km
ahr:149 max:161 shoes: New Balance m1080 v5

Back with James.

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