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Training Log Archive: Nathan

In the 7 days ending Feb 7, 2016:

	activity	#	time	miles		km		+m				load
	Running	9	4:59:47	37.1	(8:05)	59.7	(5:01)	1264				591.4
	Orienteering	4	3:47:31	21.48	(10:35)	34.57	(6:35)	1020	23 /	28c	82%	688.8
	Strength and conditioning	4	2:55:00									370.0
	Total	12	11:42:18	58.58		94.27		2284	23 /	28c	82%	1650.3
averages - weight:73.3kg

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Sunday Feb 7, 2016 #

11 AM

Running (Warm up/down) 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Supra V2

Orienteering 1:14:18 [3] *** 11.15 km (6:40 / km) +468m 5:30 / km
ahr:166 max:183 spiked:23/28c shoes: VJ Supra V2

BOK Trot-Brierley: Black

Wanted a decent run today, new it'd be tough with the climb. Started well, moving cleanly through 1 and 2 befre a bit of a slip on 3. 4 was fine then screwed 5 stupidly, navigated well to the control but was too high, map was slightly off imo so ran right back to the open and followed a path down. Binned about 4 mins which was more than I thought. I think I had that in the back of my mind for the rest of the run as I began to push the pace harder and subsequently felt more like I was dying. However, good nav through to probably 14, where I was a little too left. As it turns out, I hadn't checked my codes and mp'd no.8, being about 50m and 1 number too far south in the crags. 16 Felt a grind along the path but a kind word from Jose encouraged me to at least try and push but felt a bit beaten for some reason. Good nav through the rest of the course, catching and dropping some of the boys who had started earlier but never feeling happy with my performance and never really reaching a suitable gear, probably having seen Matt go through me by 13. Nav was pretty good though, think I just need to focus a lot more on my own race and not on what others are doing. Quite a few circle slips as well so picture needs some work.

Saturday Feb 6, 2016 #

1 PM

Running 15:00 [2] 3.0 km (5:00 / km) +100m 4:17 / km
shoes: Inov-8 x-talon 212

Easy jogging before training and a bit after.

Orienteering 1:38:46 [3] 14.25 km (6:56 / km) +317m 6:14 / km
ahr:144 max:181 shoes: Inov-8 x-talon 212

Training with SHUOC First train steady, second two harder, then a lot of collecting. Good work, bit shaky at the start.

Friday Feb 5, 2016 #

5 PM

Running 1:09:02 [2] 12.79 km (5:24 / km) +376m 4:42 / km
ahr:142 max:168 shoes: New Balance m1080 v5

Rivelin with Matt, nice chatty pace, easy cruise with him a bit ropey. Moving well, a little down to his and to the gym after.

Strength and conditioning 45:00 [2]

Gym with the guys, easy session, working through Si's second sheet.

Thursday Feb 4, 2016 #

5 PM

Running (Warm up) 18:04 [2] 3.86 km (4:41 / km) +44m 4:26 / km
ahr:141 max:204 shoes: New Balance m1080 v5

Started off by attempting to get Malley's "run of shame" segment, which I think I got in 34/35 secs but Strava didn't give it to me because the trace was slightly off, bit annoying. HR up at 204 so went in to cardiac arrest apparently. Then a nice cruise and chat with Will before my session.

Running hills 33:15 [4] 6.8 km (4:53 / km) +264m 4:06 / km
ahr:157 max:181 shoes: New Balance m1080 v5

Really tough session on my own tonight. Tempted to do the same as before with Dane and Paddy but kept it sensible with this weeks plan and just did 4x80s, 4x60s, 6x40s to get some more power work going. Moving well and nice to have Will for support for the first 80's. Then really tried to push myself on the 40s with good results. Average paces:
80's- 3:50-3:55
60's- 3:40-50
40's- 3:30-40

Running (Warm down) 10:00 [1] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: New Balance m1080 v5

Forgot to start my watch.

Wednesday Feb 3, 2016 #

8 AM

Running (Warm up/down) 17:02 [1] 3.77 km (4:31 / km) +58m 4:12 / km
shoes: Inov-8 F-lite 230

Jog to and from Goodwin, didn't want to get up at all, moving sluggishly to start.

Strength and conditioning 50:00 [2]
weight:73.5kg

Perked up a little when at the gym and moved well through Si Vardy's pardy. Enjoyed it and liking the new progressions.

1 PM

Running 27:38 [2] 5.07 km (5:27 / km) +103m 4:57 / km
ahr:143 max:167 shoes: New Balance m1080 v5

Easy up to Eccy Woods with Ben, moving quite well, nice to have a catch up, then through the woods to the start with Barbie, Paddy and Ben.

2 PM

Orienteering 48:10 [3] 7.82 km (6:10 / km) +200m 5:28 / km
ahr:153 max:177 shoes: VJ Supra V2

Nice bit of training in Eccy woods with SHUOC. I think I did 3 courses, first an easy 4k with a techical direction changing bit at the end. Then some very fast trains with Nic, Matt, Olly and Paddy, probably too quick for sensibility, then some more trains with Olly, Ben and Matt. Moving well today, navigation vastly improved from Sunday, good contact, still a little work in the circle to do.

3 PM

Running 30:27 [1] 5.81 km (5:14 / km) +109m 4:47 / km
ahr:142 max:166 shoes: New Balance m1080 v5

Easy back down towards Hunter Bar with Matt, then a quick trip to tesco for some horribly unhealthy treats.

Tuesday Feb 2, 2016 #

11 AM

Running 7:53 [1] 1.79 km (4:24 / km) +1m 4:24 / km
ahr:150 max:171 shoes: New Balance m1080 v5

Possibly my flatest run in Sheffield on stats, over to Collegiate.

Orienteering 6:17 [4] *** 1.35 km (4:39 / km) +35m 4:07 / km
ahr:170 max:179 shoes: New Balance m1080 v5

Sprint course around Collegiate. Plan is to maybe incorporate these in to my Tuesday session, but if not run one wednesday. Moving fairly well but felt a bit stunted on short climbs (may have been from wearing 3/4's. Other than that some hesitations and difficulty with map scale but generally pleased with how it all went. One map correction meant a slight pause.
Think distance was further but garmin didn't like buildings.

Running 7:27 [1] 1.52 km (4:54 / km) +19m 4:37 / km
ahr:138 max:158 shoes: New Balance m1080 v5

Down to Endy P.

Running 20:43 [4] 4.55 km (4:33 / km) +63m 4:15 / km
ahr:163 max:182 shoes: New Balance m1080 v5

Keeping my easier week going with a shorter interval session. Stuck to 4x2min, 4x1min, 4x20s. All with half recovery, 1/2's were at 3:20ish, 20's were at 3:05~.

Running 5:00 [1] 0.97 km (5:09 / km) +39m 4:18 / km
ahr:156 max:164 shoes: New Balance m1080 v5

Home

4 PM

Strength and conditioning 30:00 [1]
weight:72.8kg

Easy, then steam/sauna.

Monday Feb 1, 2016 #

5 PM

Running 18:16 [1] 3.77 km (4:51 / km) +58m 4:30 / km
shoes: Inov-8 F-lite 230

To and from Goodwin

6 PM

Strength and conditioning (SHUOC Circuits) 50:00 [3]
weight:73.6kg

Nice start to my easy week. 3 good weekks of training in the bank and now exams are out of the way, time to take a slightly easier time until about friday, then put the effort back in in Bristol next week and continue this through. Standard stuff tonight, good chat.

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