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Training Log Archive: Nathan

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m	load
Running	5	4:22:43	37.98	(6:55)	61.13	(4:18)	370	600.0
Strength and conditioning	1	1:00:00						180.0
Orienteering	1	44:21	6.67	(6:39)	10.73	(4:08)	247	177.4
Total	6	6:07:04	44.65		71.86		617	957.4

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Sunday Jan 8, 2017 #

Note

Good first day, 60k skied and 4 and a half hours on the slopes. No time for a run, got in on one of the last lifts. I'll head out tomorrow.

Saturday Jan 7, 2017 #

Note

Off skiing with Harriet and the cousins. I'll head out for a couple of runs but it'll be nice to have a bit of time off halfway through winter training, been very positive so far.

Friday Jan 6, 2017 #

2 PM

Running 13:59 [1] 3.17 km (4:25 / km) +4m 4:23 / km
shoes: Nike Zoom Pegasus 31

Jog down to Broughton.

Running 32:00 [4] 8.35 km (3:50 / km) +22m 3:47 / km
shoes: Inov-8 x-talon 212

Pretty tough session on my own in the freezing wind and rain, bit muddy out too. Very miserable out and I couldn't really be arsed but these are the sessions that count more I think. 10min tempo (2mins) then Mona Fartlek so 2x90(90), 4x60(60), 4x30(30), 4x15(15). Settled in well on the 10 and felt good then legs were a bit tight and stomach wasn't great for the rest of it but ground it out.
Splits:

2.96k, 470, 480, 330, 320, 310, 320, 160, 160, 160, 150, 70, 80, 80, 80.

Cold and a bit miserable by the end.

Running 15:38 [1] 3.12 km (5:01 / km) +28m 4:48 / km
shoes: Inov-8 x-talon 212

Home, very cold.

Thursday Jan 5, 2017 #

3 PM

Running 37:43 [2] 8.71 km (4:20 / km) +84m 4:08 / km
shoes: Nike Zoom Pegasus 31

Easy on the roads from home, not a massive amount of time as I'm trying to put a good work shift in before going away next week.

Wednesday Jan 4, 2017 #

1 PM

Running warm up/down 14:17 [1] 3.2 km (4:28 / km) +6m 4:25 / km
shoes: Nike Zoom Pegasus 31

To Broughton.

Running intervals 45:00 [4] 11.72 km (3:50 / km) +41m 3:46 / km
shoes: Inov-8 x-talon 212

Quite a tough solo pyramid session on the grass on the Broughton playing fields. Very blustery out and up one side had a slight drag in to the wind so was a bit of a grind. Session was 1,2,3,4,5,5,4,3,2,1 all off of half recoveries. Legs felt pretty heavy from the get go but still managed to churn out some pretty respectable paces.
Splits:

320, 630, 940, 1.25, 1.55, 1.53, 1.21, 900, 610, 310.

The second 5 and 4 did feel tougher and it shows but the second half also took in more of the headwind so not too bothered about that. Distances more consistent than expected so that's encouraging. Good bit of work done. (recs inc.).

Running warm up/down 15:30 [1] 3.24 km (4:47 / km) +31m 4:34 / km
shoes: Nike Zoom Pegasus 31

Jog home.

5 PM

Strength and conditioning 1:00:00 [3]

Working through some Si stuff in the gym.

Tuesday Jan 3, 2017 #

3 PM

Running 1:08:36 [2] 15.62 km (4:24 / km) +124m 4:13 / km
shoes: Nike Zoom Pegasus 31

Easy out on the roads from home. Cold and blowy out but moving ok, stomach turning a bit towards the end.

Monday Jan 2, 2017 #

11 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Late arriving.

Orienteering 44:21 [4] 10.73 km (4:08 / km) +247m 3:42 / km
shoes: Nike Zoom Pegasus 31

Belper Urban.

Good first half, moving well with Willy off the front from 3 and battling well through to the gardens when he pulled a bit but recaught him at 16. Then took a poor route on the long leg, losing a lot of time and treading water a bit on my own through the park section. Messed up 22 pretty bad at the end, fatigue maybe, but just couldn't get my head around it, very disappointing before finishing 2nd but 3rd behind rich with the crossing.
Some positives with this like sticking with Willy for that long and my planning ahead was very good barring the long leg to 17. Annoyed at this one and not focusing until the end. Legs felt a bit shot from the start on the climbs and ;ack of inhaler meant blowing a bit at times but not bad considering.

Running 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Nike Zoom Pegasus 31

Warm down with will, josh, ben and rich.

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