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Training Log Archive: Nathan

In the 7 days ending Feb 14, 2016:

activity	#	time	miles		km		+m	load
Running	8	6:55:10	43.24	(9:36)	69.59	(5:58)	1089	748.0
Orienteering	4	2:26:51	11.6	(12:40)	18.67	(7:52)	545	319.9
Strength and conditioning	2	1:15:00						150.0
Total	14	10:37:01	54.84		88.26		1634	1217.9

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Sunday Feb 14, 2016 #

Running 55:00 [1] 8.0 km (6:53 / km)
shoes: VJ Supra V2

Warm up and down for middles.

11 AM

Orienteering 32:28 [2] 3.71 km (8:45 / km) +105m 7:40 / km
ahr:154 max:173 shoes: Inov-8 x-talon 212

Pathetic effort at a middle, nothing right here. Distracted and not enough contact.

12 PM

Orienteering 27:23 [3] 3.25 km (8:26 / km) +79m 7:31 / km
ahr:159 max:176 shoes: Inov-8 x-talon 212

Not much difference with effort but stayed at a steady comfortable pace and the nav just did itself, much more focused.

Saturday Feb 13, 2016 #

Running (Warm up/down) 1:00:00 [1] 8.0 km (7:30 / km)
shoes: VJ Supra V2

Through the day.

11 AM

Orienteering 58:23 [1] 6.53 km (8:56 / km) +260m 7:27 / km
ahr:149 max:170 shoes: VJ Supra V2

Pretty easy on Baluain, just getting in to the areas and maps. Good nav except for the circles.

3 PM

Orienteering 28:37 [4] 5.18 km (5:31 / km) +101m 5:02 / km
ahr:177 max:185 shoes: VJ Supra V2

Relay training on Dalnamein. Hard train with Joe and Jake, moving well, still some circle slips.

Friday Feb 12, 2016 #

7 AM

Running (Warm up/down) 18:15 [1] 3.59 km (5:05 / km) +60m 4:41 / km
shoes: New Balance m1080 v5

To and from Weston Park

Running (Drills) 44:51 [2] 2.29 km (19:35 / km) +12m 19:05 / km
shoes: New Balance m1080 v5

Drills with Joe and Rachael

Thursday Feb 11, 2016 #

2 PM

Running 50:17 [2] 9.68 km (5:12 / km) +308m 4:29 / km
ahr:147 max:167 shoes: New Balance m1080 v5

Easy miles, standard Rivelin on my own, gorgeous views but felt a touch rough. Just drills tomorrow before a pretty intense camp.

Wednesday Feb 10, 2016 #

7 AM

Running 8:37 [1] 1.73 km (4:59 / km) +22m 4:41 / km
shoes: Inov8 Road-x 255

To the gym

8 AM

Strength and conditioning 50:00 [2]

Si Vardy party

5 PM

Running 1:12:33 [2] 14.04 km (5:10 / km) +326m 4:38 / km
ahr:148 max:171 shoes: Inov8 Trailroc 235

East trot up to the top of porter, then up through the mines to Oxstones then down through the llamas and down porter. Died on the way down, felt very ill for some reason for a brief spell then legs were like lead.

Tuesday Feb 9, 2016 #

Note

Reassessing this week somewhat with the details for Pitlochry coming out. 2 technical sessions a day, likely to be intense finishing wednesday gives only limited recovery for BUCs, whilst it isn't a main focus this season, a good performance would undoubtedly benefit other races so going to play it by ear this week.

10 AM

Running (Warm up) 10:22 [1] 2.22 km (4:40 / km) +27m 4:24 / km
ahr:150 max:166 shoes: New Balance m1080 v5

Jogging around Endcliffe and Bingham.

Running 40:00 [4] 9.11 km (4:23 / km) +166m 4:01 / km
ahr:158 max:178 shoes: New Balance m1080 v5

Really good session in Endy P. Was going to head to the track but dad's coming by later so wouldn't have workd and it was such a nice day I thought I'd take advantage of it. 10 min tempo (3min), at around 3:30~'s, then 6x2min(1min), 6x1min(30sec), moving really nicely today, everything feeling good and a well disciplined session ticked off.

Running (Warm down) 10:09 [1] 2.11 km (4:49 / km) +19m 4:36 / km
ahr:149 max:160 shoes: New Balance m1080 v5

Easy loop to warm down.

Monday Feb 8, 2016 #

5 PM

Running 45:06 [2] 8.82 km (5:07 / km) +149m 4:43 / km
shoes: New Balance m1080 v5

Easy recovery with the guys, needed a dump so went home instead of circuits for S&C, wouldn't have made it.

6 PM

Strength and conditioning 25:00 [2]

half arsed semi circuits.

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