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Training Log Archive: Nathan

In the 7 days ending Nov 20, 2016:

activity	#	time	miles		km		+m	load
Running	7	5:23:50	41.63	(7:47)	66.99	(4:50)	1170	631.6
Orienteering	3	3:45:02	15.94	(14:07)	25.66	(8:46)	400	635.1
Strength and conditioning	3	2:27:40	2.57		4.13		39	395.3
Total	11	11:36:32	60.14		96.78		1609	1662.1

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Sunday Nov 20, 2016 #

11 AM

Running 29:34 [1] 6.47 km (4:34 / km) +150m 4:06 / km
shoes: Nike Zoom Pegasus 31

With olly in Porter.

Saturday Nov 19, 2016 #

10 AM

Orienteering 3:00:00 [3] 18.0 km (10:00 / km) +200m 9:28 / km
shoes: Inov-8 x-talon 212

Much more work than anticipated but hanging, checking, running, changing, collecting spook relay. Went pretty well on the whole.

Friday Nov 18, 2016 #

8 AM

Strength and conditioning 47:40 [2] 4.13 km (11:32 / km) +39m 11:01 / km
shoes: Nike Zoom Pegasus 31

Horrible weather and hammy's a bit tight but everything felt better than the last few weeks.

2 PM

Running 53:33 [2] 10.7 km (5:00 / km) +156m 4:40 / km
shoes: Inov-8 Race Ultra 270

Easy up and down porter with Matt and Adam, bit chilly out.

Thursday Nov 17, 2016 #

5 PM

Running 39:03 [3] 8.31 km (4:42 / km) +285m 4:01 / km
shoes: Inov-8 x-talon 212

Up Porter to the mines, thought I was late so pushed on a touch trying to catch up with Matt who was actually behind me.

Orienteering 20:00 [1] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Inov-8 x-talon 212

Satarted the long but only got round the short before my headtorch died and it wasn't worth the injury risk to carry on.

6 PM

Running 40:07 [1] 7.61 km (5:16 / km) +48m 5:07 / km
shoes: Inov-8 x-talon 212

Tired plod home with Joe and Matt.

Wednesday Nov 16, 2016 #

8 AM

Strength and conditioning (SI Vardy session ) 55:00 [3]

3 PM

Running 13:53 [1] 3.03 km (4:35 / km) +42m 4:17 / km
shoes: Inov-8 Race Ultra 270

Orienteering 25:02 [3] 5.66 km (4:25 / km) +150m 3:54 / km
shoes: Inov-8 Race Ultra 270

Nice sprint training on Endcliffe planned by Dane. Obviously know it quite well but took the opportunity to really plan ahead on legs and focus on my running lines in sprint. Went well other than a few cut throughs being blocked.

Running (Warm down) 21:41 [1] 4.39 km (4:56 / km) +92m 4:28 / km
shoes: Inov-8 Race Ultra 270

WD including accidentally getting some sports passes...oops.

Tuesday Nov 15, 2016 #

6 PM

Running (Warm up) 20:11 [1] 4.0 km (5:03 / km) +19m 4:56 / km
shoes: Nike Zoom Pegasus 31

Running intervals 41:00 [4] 9.42 km (4:21 / km) +128m 4:05 / km
shoes: Icebug Accelaritas 3

SHUOC Intervals on the grass, mainly with Matt. First time it's been a bit boggy. Session: 10mins (4), 10x1min(1), 5min tempo. Felt pretty good tonight but tough in the mud.
Splits:
10 min tempo: 2.96km (3:23's)
10x1min:
320, 300, 330, 320, 310, 330, 320, 310, 300, 360 (finished strongly).
5min tempo: 1.45k. (3:27's).
Nae bad for mud and hills.

Running (Warm down) 11:39 [1] 2.02 km (5:46 / km) +70m 4:55 / km
shoes: Nike Zoom Pegasus 31

Monday Nov 14, 2016 #

4 PM

Running 53:09 [2] 11.04 km (4:49 / km) +180m 4:27 / km
shoes: Nike Zoom Pegasus 31

Easy pre circuits with Potter.

5 PM

Strength and conditioning (Circuits) 45:00 [3]

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