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Training Log Archive: Nathan

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m				load
Running	11	5:37:10	43.92	(7:41)	70.69	(4:46)	944				683.7
Orienteering	3	1:53:57	13.15	(8:40)	21.17	(5:23)	617	44 /	48c	91%	464.1
Strength and conditioning	2	1:45:00									260.0
Total	12	9:16:07	57.08		91.86		1561	44 /	48c	91%	1407.8

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Sunday Mar 13, 2016 #

12 PM

Running (Warm up/down) 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Supra V2 (2)

Orienteering race (CSC Quali) 53:16 [4] *** 10.07 km (5:17 / km) +289m 4:38 / km
ahr:168 max:181 spiked:15/18c shoes: VJ Supra V2 (2)

CSC Quali on Haywood Warren. Not much competition on the course so set out steady and pretty much stuck at it, only really pushing on some of the hills as it was a decent little work out. Similar feeling to yesterday really, just let my legs do the work, felt a bit tired at times but generally nice to get out. Mistakes on 1, 15 and 17 were a bit annoying, and I'm not sure on a couple of route choices but generally quite clean. Got the win, job done. Not the best day for dobs but wanted to break shoes in a bit before the JK.

End of my last harder week, final full session on Tuesday then thinking about bringing it all down.

Saturday Mar 12, 2016 #

9 AM

Running (Warm up) 20:30 [1] 3.83 km (5:21 / km) +33m 5:08 / km
shoes: New Balance m1080 v5

Easy cruising before park run with some drills.

Running tempo 16:34 [4] 5.0 km (3:19 / km) +75m 3:05 / km
shoes: New Balance m1080 v5

5K Tempo using the park run. Aim of maintaining a comfortable steady pace without ever getting carried away. Nice pace with Matt for the first lap then pulled away a bit on the last one to cruise round solo. I think it's a course pb by a second but felt easy today, never putting the foot down, just letting my legs turn over.

Running (Warm down) 20:48 [1] 3.59 km (5:48 / km) +71m 5:16 / km
shoes: New Balance m1080 v5

Trotting with Coops and Matt.

Friday Mar 11, 2016 #

5 PM

Running 54:32 [2] 10.71 km (5:06 / km) +182m 4:42 / km
shoes: Salomon Sense Link

Easy run with Paddy, Adam and Matt up Porter, swung by Tesco after to make crumble.

Thursday Mar 10, 2016 #

7 PM

Running (Warm up) 14:10 [1] 2.7 km (5:15 / km) +38m 4:54 / km
shoes: New Balance m1080 v5

Easy yog over the Joe's then Rachels with Alice.

8 PM

Orienteering 43:13 [5] **** 8.43 km (5:08 / km) +214m 4:33 / km
spiked:29/30c shoes: New Balance m1080 v5

Really though sprinterval session with Dane, Joe and Adam. Working around the Ponderosa/bottom of Crookes, Uni and Parks. Every rep began with a Hill rep at high effort, then the plan was to keep the intensity high throughout the rest of the rep. Moving reasonably well and orienteering well on sprint recently, enjoyed it. (Recoveries included).

Running 7:49 [1] 1.79 km (4:22 / km) +31m 4:01 / km
shoes: New Balance m1080 v5

Yog hom.

Wednesday Mar 9, 2016 #

7 AM

Running 8:45 [1] 1.72 km (5:05 / km) +24m 4:45 / km
shoes: Inov8 Road-x 255

8 AM

Strength and conditioning 55:00 [2]

Si Vardy Pardy.

3 PM

Running 32:20 [2] 6.63 km (4:53 / km) +79m 4:36 / km
shoes: Inov-8 x-talon 190 Orange

Cruisy with Dane and Joe up and down to Forge Dam.

Orienteering 17:28 [2] 2.67 km (6:33 / km) +114m 5:23 / km
shoes: Inov-8 x-talon 190 Orange

Easy technical training in Bingham with Dane and Joe. Shitey map and tough to see the controls and lines. Good nav though, tough to stay on my feet though.

Running 5:00 [1] 1.0 km (5:00 / km) +23m 4:29 / km
shoes: Inov-8 x-talon 190 Orange

Cruise home.

Tuesday Mar 8, 2016 #

5 PM

Running (Warm up) 32:56 [2] 7.52 km (4:23 / km) +50m 4:14 / km
shoes: New Balance m1080 v5

Skeptical about the distance but that's what maps gave me after Garmin messed up. Easy down to track with Potter, nice evening jog and chat.

6 PM

Running intervals 23:46 [4] 5.36 km (4:26 / km) +3m 4:25 / km
shoes: New Balance m1080 v5

Really good session on the track. Moving in to the last phase now so more top end work, emphasis on maintaining good form. 12x400m (45secs), short recovery made it tough work on the second half, but enjoyed it thoroughly. Times nice and consistent:

75.2, 71.8, 71.1, 71.5, 70.2, 73.0, 71.4, 71.1, 71.1, 71.3, 70.7, 68.9.
Some variations because of weaving to avoid other groups. Nice to have Joe joining me for the last 2.

C • everyone loves 2

Running (Warm down) 15:30 [1] 3.03 km (5:07 / km) +33m 4:51 / km
shoes: New Balance m1080 v5

Chilled jog to the bus then home from Broomhill.

Monday Mar 7, 2016 #

4 PM

Running 52:51 [3] 11.04 km (4:47 / km) +242m 4:19 / km
shoes: Salomon Sense Link

Steady paced Porter Summit with Paddy, good chat and a lovely day.

6 PM

Running 16:39 [1] 3.77 km (4:25 / km) +60m 4:05 / km
shoes: Inov8 Road-x 255

To and from goodwin

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

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