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Training Log Archive: Nathan

In the 7 days ending Nov 6, 2016:

activity	#	time	miles		km		+m				load
Running	7	5:35:29	44.89	(7:28)	72.24	(4:39)	1189				775.6
Strength and conditioning	3	2:43:12	2.49		4.0		37				386.4
Orienteering	2	2:16:40	12.74	(10:44)	20.5	(6:40)	542	29 /	35c	82%	410.0
Cross Training	1	1:32:50									185.7
Total	12	12:08:11	60.11		96.74		1768	29 /	35c	82%	1757.7

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Sunday Nov 6, 2016 #

12 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Inov-8 x-talon 212

Orienteering 1:21:23 [3] 10.98 km (7:25 / km) +350m 6:24 / km
shoes: Inov-8 x-talon 212

SYO Burbage (Black) - 1st.

Weather was looking really quite foul but was weirdly looking forward to it as I haven't orienteered on the map yet. Legs a bit tired throughout but began steadily because I knew the first section out of surprise view would be technical and tricky. Got through it but still a couple of slips, then hit the long leg where I surprisingly began reeling Olly in. Picked some good lines through the next section and it was tough but managed to keep plugging away (brief toilet stop on the way to 8). Over to the boulders was a bit of a grind but I was technically clean before messing up the first 2 in there. Checked myself and made sure I used my compass and got my head together on the controls dropping in to the valley. Slogged up to 17 and had another slight slip because of fatigue on the way to 18. More grinding over to 21 before dropping in to the sketchy slope before the finish. Took the last section very easily and was clean, but I think it's the first time I've thought that part of a course was genuinely dangerous and so just got the controls and didn't try and be a hero.
It was a tough course but it was a good mental test today and one I tackled well, knowing it would be tough and just getting on with it. Generally very clean but mentally a touch tired and a few little mistakes crept in but on the whole it was a pretty good technical performance.

RG: http://www.syo.routegadget.co.uk/rg2/#133&cour...

Saturday Nov 5, 2016 #

9 AM

Running 13:20 [1] 2.59 km (5:09 / km) +20m 4:57 / km
shoes: Mizuno Wave Musha 4

Jog down with James then a bit with Matt.

Running 42:30 [4] 11.09 km (3:50 / km) +152m 3:35 / km
shoes: Mizuno Wave Musha 4

2xParkrun (4mins~ in between), recoveries included. Went down with Matt to do my session of 2xPR, unsure on what to do with them and thought I'd see when I got there. Start was pretty quick so decided to go with it and sat in a 3 with Matt and another guy, reeling in the 2 hallam guys who had gone off too hard. Moving well throughout, never feeling out of control and held off for the 'win'. Bit of a chat and wander with Matt (a little longer than my stated 4 mins in order to get my barcode), then jogged about a bit and did the second. Felt massively easier, just cruising around and felt dead comfortable, went on the other side of Rustlings to let myself keep going. Some confused people but held my pace well and just ticked through. Then 4 mins after jogging around.
Splits:
1st PR: 16:23 [3:17's] (new endcliffe PB).
2nd: 17:30 [3:30] (felt nice and easy).
Good session and nice to have felt good today. On a side note, Jess Ennis was there but thought she'd left at the end so didn't manage to get a snap, damn!

10 AM

Running 11:57 [1] 2.02 km (5:55 / km) +72m 5:01 / km
shoes: Mizuno Wave Musha 4

Jog home after some soccer.

Friday Nov 4, 2016 #

8 AM

Strength and conditioning 58:12 [2] 4.0 km (14:33 / km) +37m 13:54 / km
shoes: Nike Zoom Pegasus 31

To and from and inc drills. Felt a bit heavy and legs not really awake so took it easy on the strides.

2 PM

Running 56:21 [1] 10.0 km (5:38 / km) +213m 5:06 / km
shoes: Inov-8 Race Ultra 270

Very easy trundle in Rivelin with a decent group out. Opted against the gym because it was sunny.

Thursday Nov 3, 2016 #

12 PM

Running 9:51 [1] 2.24 km (4:24 / km) +10m 4:18 / km
shoes: Nike Zoom Pegasus 31

Trundle to endcliffe.

Running 49:07 [4] 12.09 km (4:04 / km) +216m 3:44 / km
shoes: Nike Zoom Pegasus 31

Pretty tough session in the park on my own. 3 mile tempo (3mins), 4x30s hills (30s), 3 mile tempo (3mins), recoveries included in time. Aim was to be consistent on the 3 miles and try and work hard through the hills. The drag up was a bit of a suffer but kept my rhythm nice and easy to maintain form well.
Splits:
3 miles: 17:25 (3:38's)
4x30s: 130m (+15m), 110m (+12m), 100m (+11m), 110m (+13m). Surfaced varied.
3 miles: 17:17 (3:36's)

Nice negative split on the second 3 miles, felt strong throughout and the tempo's were controlled.

Running 11:23 [1] 2.34 km (4:52 / km) +64m 4:17 / km
shoes: Nike Zoom Pegasus 31

Plod back up the hill.

Wednesday Nov 2, 2016 #

7 AM

Strength and conditioning 1:00:00 [3]

ESPS.

2 PM

Cross Training 1:32:50 [2]

Cycling to and from Tankersley. Around 30k, 400m~.

3 PM

Orienteering 55:17 [3] **** 9.52 km (5:48 / km) +192m 5:17 / km
spiked:29/35c shoes: Inov-8 x-talon 212

Return to the big O. Had some time so decided to cycle Tankersley to run the CSC course from a few weeks ago. Full focus on technique and it went well. Never pushed the pace at all just let the forest dictate and was flowing well throughout. Few slips and a couple of hesitations but nothing majorly bad. Enjoyed it.

Tuesday Nov 1, 2016 #

6 PM

Running 20:00 [1] 4.42 km (4:31 / km) +66m 4:13 / km
shoes: Nike Zoom Pegasus 31

Easy loop with Paddy before intervals.

Running intervals 38:00 [4] 9.04 km (4:12 / km) +92m 4:00 / km
shoes: Inov-8 x-talon 212

ShUOC intervals on the grass in Endcliffe. First session that felt a bit wintry, gloves and a thermal were needed. Session of 10min tempo then 12x1min (1min), which I thought was a little short for this time of year. Felt pretty good throughout but guts turning a little on the last one. Splits:

10 mins: 2.91k - 3:27's.

12x1min:

320m, 300m, 310m, 340m, 320m, 320m, 320m, 320m, 310m, 330m, 320m, 320m. Pretty consistent, the 300 and 310's had more climb on them dragging up to the monument, but considering the grass I was pretty happy hovering around 3min/km's.

Running 11:42 [1] 2.03 km (5:46 / km) +65m 4:58 / km
shoes: Nike Zoom Pegasus 31

Home with Paddy and Matt.

Monday Oct 31, 2016 #

4 PM

Running 51:18 [2] 10.38 km (4:57 / km) +219m 4:28 / km
shoes: Nike Zoom Pegasus 31

Cruisey standard rivelin with paddy.

5 PM

Strength and conditioning 45:00 [2]

Circuits.

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