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Training Log Archive: Nathan

In the 7 days ending Apr 10, 2016:

activity	#	time	miles		km		+m	load
Running	6	3:44:09	30.75	(7:17)	49.49	(4:32)	470	616.3
Orienteering	1	1:03:25	7.3	(8:41)	11.75	(5:24)	100	190.3
Strength and conditioning	2	1:00:00						120.0
Total	8	5:47:34	38.05		61.24		570	926.5

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Sunday Apr 10, 2016 #

11 AM

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov-8 x-talon 212

WU/D.

Orienteering 1:03:25 [3] 11.75 km (5:24 / km) +100m 5:11 / km
shoes: Inov-8 x-talon 212

Spring Cottage brown. Didn't enjoy it, messed up one by just not paying attention then was sporadically good but heart was never in it. Very uninspiring area and a little tired from other days.

Saturday Apr 9, 2016 #

5 PM

Running 35:32 [4] 8.79 km (4:03 / km) +100m 3:49 / km
ahr:163 max:192

Another nice steady tempo. Very skeptical about the max HR as it spiked one and sat under 175 for the rest. Pretty sure max was 174. Well maintained again.

Friday Apr 8, 2016 #

Note
(rest day)

Listening to the body and especially the legs after yesterday. Starting to taper again really

Thursday Apr 7, 2016 #

3 PM

Running (Warm up) 17:31 [1] 3.62 km (4:50 / km) +24m 4:41 / km
ahr:145 max:168 shoes: Salomon Sense Link

Running hills (Kenyan) 15:00 [4] 3.1 km (4:50 / km) +120m 4:03 / km
ahr:171 max:182 shoes: Salomon Sense Link

4x3mins(45) Kenyan Hills. Started a bit hard but then settled in. Felt a big sluggish on the hills but generally a consistent tempo and HR.

Running intervals 4:34 [5] 0.92 km (4:58 / km) +4m 4:51 / km
ahr:163 max:176 shoes: Salomon Sense Link

Skeptical about Garmin distances, recoveries were standing?
4x200m(30). Felt a bit tired and was quite slippy.

Running (Warm down) 10:52 [1] 2.08 km (5:13 / km) +28m 4:54 / km
ahr:152 max:164 shoes: Salomon Sense Link

Tired trundle home, pretty tired but a good session ticked off.

Wednesday Apr 6, 2016 #

1 PM

Running tempo 45:19 [4] 11.7 km (3:52 / km) +116m 3:41 / km
ahr:166 max:177 shoes: New Balance m1080 v5

Steady tempo on the roads, maintained pace well.

C • smiley miles 1

7 PM

Strength and conditioning 40:00 [2]

Tuesday Apr 5, 2016 #

1 PM

Running (Warm up) 12:44 [1] 2.72 km (4:41 / km) +14m 4:34 / km
ahr:143 max:165

Running intervals 20:20 [4] 4.63 km (4:23 / km) +18m 4:18 / km
ahr:160 max:187

Wheels back turning today, 10x400 (45), felt good.

Running (Warm down) 12:00 [1] 2.5 km (4:48 / km) +10m 4:42 / km

Monday Apr 4, 2016 #

4 PM

Running 25:17 [2] 5.43 km (4:39 / km) +36m 4:30 / km
ahr:141 max:155 shoes: Inov-8 Road x-233

Easy trundling around, recovery.

9 PM

Strength and conditioning (Core) 20:00 [2]

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