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Training Log Archive: Nathan

In the 7 days ending Dec 18, 2016:

activity	#	time	miles		km		+m	load
Running	9	5:17:31	41.07	(7:44)	66.09	(4:48)	1373	681.7
Orienteering	1	39:16	5.29	(7:26)	8.51	(4:37)	203	117.8
Strength and conditioning	1	30:00						90.0
Total	9	6:26:47	46.35		74.6		1576	889.5

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Sunday Dec 18, 2016 #

Note
(rest day)

First full rest day in 37 days. Very good block of training the last couple of months but the odd niggle was creeping in yesterday so I've earned a day off to cap off my easier week.

Saturday Dec 17, 2016 #

10 AM

Running 46:19 [2] 10.44 km (4:26 / km) +92m 4:15 / km
shoes: Inov-8 Race Ultra 270

Nice morning cruise around the Ullesthorpe loop. Footpath over the golf course was closed so had to extend it round to Ashby. Bit muddy out but enjoyed it. Out with dad again later.

3 PM

Running 39:59 [1] 7.89 km (5:04 / km) +71m 4:51 / km
shoes: Inov-8 Race Ultra 270

Easy one out on the fields with dad, very misty.

Friday Dec 16, 2016 #

5 PM

Running 36:22 [3] 9.71 km (3:45 / km) +123m 3:31 / km
shoes: Nike Zoom Pegasus 31

Not a huge amount of time because me and adam had a horrible delay on the way home. Controlled progression run on the roads at home, very very foggy so took every precaution, stopping and coming off the road for cars, alongside headtorch and high viz. Moving well tonight though, everything feeling very easy.

Thursday Dec 15, 2016 #

7 PM

Running 32:35 [2] 6.68 km (4:53 / km) +100m 4:32 / km

Wednesday Dec 14, 2016 #

11 AM

Running 1:12:32 [2] 13.9 km (5:13 / km) +312m 4:42 / km
shoes: Inov-8 x-talon 212

Pre Christmas roar shakeout up on Burbage with the boys. Enjoyed it but felt very tired.

Tuesday Dec 13, 2016 #

6 PM

Running 22:30 [1] 4.5 km (5:00 / km) +38m 4:48 / km
shoes: Nike Zoom Pegasus 31

Warm up and down.

Orienteering 39:16 [3] 8.51 km (4:37 / km) +203m 4:07 / km
shoes: Nike Zoom Pegasus 31

Sprint training instead of intervals, wouldn't have been sensible to have done a session on the back of the last 2 days and meant I could fit in some sprint before gong home friday. Miserable weather, wet, cold, foggy and with my flu jab today I was very grumbly about doing it. Loved it once I got out, sprinting round Walkley, Ponderosa, Uni and the parks. All very controlled, good planning and working back on legs. Comfortable pace. Took a tumble down the ponderosa bank and knee is twinging a touch but not anything serious. All recs included.

Monday Dec 12, 2016 #

12 PM

Running 13:58 [1] 3.05 km (4:35 / km) +2m 4:34 / km
shoes: Nike Zoom Pegasus 31

To the station.

2 PM

Running 35:00 [5] 6.5 km (5:23 / km) +518m 3:51 / km
shoes: Mizuno Wave Musha 4

Second test for Katie's dissertation. Seriously tough work, 35mins of running with bloods and cognitive test every 10, running at 5:15's with an 8% gradient for the whole time. Surprisingly brutal and was left shattered at the end. Cracking work out though and some interesting results.

5 PM

Running 18:16 [1] 3.42 km (5:20 / km) +117m 4:34 / km
shoes: Nike Zoom Pegasus 31

Home via christmas shopping and circuits.

Strength and conditioning (Circuits) 30:00 [3]

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