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Training Log Archive: Nathan

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m				load
Running	7	4:50:02	36.46	(7:57)	58.67	(4:57)	534				507.0
Orienteering	6	2:15:35	20.14	(6:44)	32.42	(4:11)	480	139 /	149c	93%	484.5
Strength and conditioning	2	1:15:00									150.0
Total	12	8:20:37	56.6		91.09		1014	139 /	149c	93%	1141.5

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Sunday Feb 19, 2017 #

10 AM

Orienteering 32:28 [3] *** 7.33 km (4:26 / km) +120m 4:06 / km
spiked:20/20c shoes: Nike Zoom Pegasus 31

Urban. Just chilled out and didn't push, suffering a bit.

Saturday Feb 18, 2017 #

Running warm up/down 1:00:00 [1] 9.65 km (6:13 / km) +50m 6:04 / km
ahr:142 max:187 shoes: Nike Zoom Pegasus 31

Various through the day.

12 PM

Orienteering 18:50 [4] 4.68 km (4:01 / km) +85m 3:41 / km
ahr:173 max:185 spiked:19/20c shoes: Inov-8 x-talon 190

Sprint quali, all good barring one control. Mving a bit sluggishly though.

3 PM

Orienteering 17:00 [4] 4.3 km (3:57 / km) +75m 3:38 / km
spiked:16/17c shoes: Mizuno Wave Musha 4

Sprint final, same story, messed up no.2 and then just started tiring.

Friday Feb 17, 2017 #

11 AM

Running 20:09 [2] 4.33 km (4:39 / km) +20m 4:33 / km
ahr:142 max:155 shoes: Nike Zoom Pegasus 31

Lap of the lake then off to the start.

Orienteering 25:23 [3] *** 6.26 km (4:03 / km) +10m 4:01 / km
ahr:165 max:177 spiked:32/34c shoes: Nike Zoom Pegasus 31

Sprint training. Moving smoothly and a good focus on the nav. Couple of slips near the end because of walls being there but not on the map but generally very good.

Running warm up/down 9:22 [1] 2.09 km (4:29 / km) +4m 4:26 / km
ahr:145 max:159 shoes: Nike Zoom Pegasus 31

7 PM

Running warm up/down 22:07 [1] 4.04 km (5:28 / km) +25m 5:19 / km
ahr:143 max:177 shoes: Nike Zoom Pegasus 31

Orienteering 17:00 [4] *** 3.97 km (4:17 / km) +70m 3:56 / km
ahr:180 max:196 spiked:27/32c shoes: Inov-8 x-talon 190

HR seems very high. Armagh Night sprint, running well with Tim and Will until ballsing up the running loop. Chasing for the rest but seemed to lose 2/3 seconds on each on average. So was solo from the first butterfly. Great format though, really enjoyed it just need to tighten up a bit tomorrow.

Running warm up/down 11:24 [1] 1.87 km (6:06 / km) +34m 5:35 / km
ahr:139 max:160 shoes: Inov-8 x-talon 190

Thursday Feb 16, 2017 #

8 AM

Running 19:28 [1] 4.17 km (4:40 / km) +40m 4:27 / km
ahr:146 max:166 shoes: Nike Zoom Pegasus 31

Chilled.

8 PM

Running warm up/down 25:54 [2] 5.29 km (4:54 / km) +43m 4:42 / km
shoes: Nike Zoom Pegasus 31

Running 15:58 [5] 5.0 km (3:12 / km) +4m 3:11 / km
shoes: Mizuno Wave Musha 4

Armagh 5k. Managed to get in the 5k which I was happy about because I think it suits my ability more. Started steadily as planned and tried not to get dragged on my the obviously quick start. Did this well and was moving well for the first 2 laps and felt pretty good at the pace. Got on Olly's shoulder on the 3rd and eased past him by halfway but heard the shout for splits and it had got slower. Damn. I think I must have switched off here because it didn't feel like I ran slower but through the 4th I was down a bit again. Finished strongly on the last though reclaiming some time and just managing to sneak the sub 16. Not the worst race but by no means the best and there's more to come over this distance this season. Ended up stranded from the 3rd onwards so maybe this is what made me switch off a bit.
Splits:
3:06, 3:09, 3:19, 3:20, 3:03
Clearly had more in the tank but I guess it's a nice marker given recent injuries and having not done the really top end speed stuff needed for racing.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno Wave Musha 4

Wednesday Feb 15, 2017 #

8 AM

Strength and conditioning 45:00 [2]

Tuesday Feb 14, 2017 #

9 AM

Running 26:25 [3] 6.58 km (4:01 / km) +91m 3:45 / km
ahr:161 max:183 shoes: Nike Zoom Pegasus 31

Warm up inc. 2 miles tempo to test out the rib. Moving pretty well, generally rib was quiet other than the off jolt, good boost before thursday and the weekend. Not pushing too much but felt good to turn the legs over.

Orienteering 24:54 [4] *** 5.88 km (4:14 / km) +120m 3:51 / km
ahr:166 max:178 spiked:25/26c shoes: Nike Zoom Pegasus 31

Sprint training on the Edge. Ran 3 courses from Spook last year. Know the area well so didn't allow myself huge recoveries so I was working on the edge a lot of the time, which was good and made me focus. Legs felt sluggish still and are lacking that zip but I'm not surprised given the weekend. Rib felt alright, not perfect but first time it's been just a bit irritating instead of debilitating. Lottle bit slippy out bit a successful session.

Running warm up/down 10:00 [1] 2.08 km (4:48 / km) +46m 4:20 / km
ahr:147 max:158 shoes: Nike Zoom Pegasus 31

7 PM

Strength and conditioning 30:00 [2]

Easy in the gym working some stuff out for armagh.

Monday Feb 13, 2017 #

4 PM

Running 54:15 [2] 11.07 km (4:54 / km) +177m 4:32 / km
ahr:140 max:170

Easy Porter with Matt. Felt terrible, legs and stomach. Rib niggling a lot. Sacked off circuits because to play it safe.

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