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Training Log Archive: Nathan

In the 7 days ending Aug 13, 2017:

activity # timemileskm+mload
  Running12 6:51:22 56.48(7:17) 90.9(4:32) 9131062.3
  Orienteering1 40:20 6.12(6:35) 9.85(4:06) 4410 /12c83%141.5
  Total12 7:31:42 62.61(7:13) 100.76(4:29) 95710 /12c83%1203.8

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MoTuWeThFrSaSu

Sunday Aug 13, 2017 #

10 AM

Running 18:20 [2] 3.22 km (5:41 / km) +33m 5:25 / km
shoes: Nike Air Zoom Streak 5

Running 34:49 [5] 10.0 km (3:29 / km) +153m 3:14 / km
shoes: Nike Air Zoom Streak 5

Carl Rutt 10k. 4th.

Looking forward to this but was always going to be a tough course. Set off and felt pretty good especially through the town. Out on the hilly first half and settled in behind the Owls guy and a Coritanians runner and felt alright until the top, was blowing but expected it after the tough climb. Turn at 5k and I was on the pace I wanted, not feeling too bad but then just began suffering and wasn't sure why. Breathing was really tight for the next 4k but legs still felt good which was annoying! Only lost 1 place to the end along the old railway but just felt like I was treading water, crawled in and hung on to 4th. Not the best run then but felt good on the hills, annoyingly didn't realise it was the county 10k champs so should have probably pushed more at the end and would have medalled! Still you live and learn. This week was a mock up of how winter training will look and it felt sustainable so that's nice. Still not sure about 10k as a distance, could do with doing a few more to crack it I think.
C • The Secret to the 10km 6

Running 14:19 [1] 2.72 km (5:16 / km) +25m 5:02 / km
shoes: NB Vazee Rush V2

Saturday Aug 12, 2017 #

8 AM

Running 20:00 intensity: (3:42 @1) + (13:42 @2) + (2:36 @3) 4.01 km (4:59 / km) +26m 4:50 / km
ahr:138 max:151 shoes: Adidas Supernova Glide Boost 6

PB 20, trudging.
5 PM

Running 25:00 intensity: (47 @1) + (15:17 @2) + (8:56 @3) 5.71 km (4:23 / km) +52m 4:11 / km
ahr:145 max:155 shoes: NB Vazee Rush V2

Just easy on the village roads, couple of bursts, muggy!

Friday Aug 11, 2017 #

3 PM

Running 39:15 intensity: (40 @1) + (13:10 @2) + (22:11 @3) + (1:22 @4) + (1:52 @5) 9.31 km (4:13 / km) +83m 4:02 / km
ahr:153 max:181 shoes: NB Vazee Rush V2

Easy for 5k or so, then 1k @10k pace then steady home. Feeling good, nearly beat Olly's 10k pb with this one.
C • Mystically Confused 3

Thursday Aug 10, 2017 #

10 AM

Running 24:54 intensity: (1:11 @1) + (15:37 @2) + (8:06 @3) 5.69 km (4:22 / km) +50m 4:11 / km
ahr:145 max:158 shoes: Adidas Supernova Glide Boost 6

Keeping it light and breezy. But later because of MOT.
4 PM

Running 59:05 intensity: (5:13 @1) + (23:46 @2) + (30:06 @3) 11.89 km (4:58 / km) +102m 4:46 / km
ahr:147 max:165 shoes: Inov-8 Race Ultra 270

Cruise on the fields. HR high because of the pollen I think. Footpaths are a disgrace, non existent in places, slow frustrating going.
C • :( 3

Wednesday Aug 9, 2017 #

8 AM

Running 20:00 intensity: (7:09 @1) + (11:28 @2) + (1:23 @3) 4.0 km (5:00 / km) +26m 4:51 / km
ahr:135 max:147 shoes: Adidas Supernova Glide Boost 6

PB20. Bit groggier after training last night but felt ok.
6 PM

Running 9:04 intensity: (19 @1) + (7:49 @2) + (56 @3) 2.05 km (4:26 / km) +2m 4:25 / km
ahr:142 max:150 shoes: Adidas Supernova Glide Boost 6

Orienteering 40:20 intensity: (11 @1) + (1:31 @2) + (16:17 @3) + (22:21 @4) 9.85 km (4:06 / km) +44m 4:00 / km
ahr:164 max:175 spiked:10/12c shoes: Adidas Supernova Glide Boost 6

Rugby urban. Legs a little tired after yesterday and missed some routes through being scrappy. One mistake just standing on a tucked away control but other than that just a steady trot round.

Running 7:42 intensity: (32 @1) + (6:32 @2) + (38 @3) 1.63 km (4:44 / km)
ahr:141 max:151 shoes: Adidas Supernova Glide Boost 6

Tuesday Aug 8, 2017 #

8 AM

Running 20:00 intensity: (5:56 @1) + (12:46 @2) + (1:18 @3) 4.03 km (4:58 / km) +38m 4:44 / km
ahr:138 max:157 shoes: Adidas Supernova Glide Boost 6

Morning jog in the rain, better route.
7 PM

Running 15:11 intensity: (1:24 @1) + (3:29 @2) + (9:10 @3) + (1:08 @4) 2.95 km (5:09 / km) +27m 4:55 / km
ahr:147 max:173 shoes: Adidas Supernova Glide Boost 6

Running 22:29 intensity: (53 @1) + (2:14 @2) + (11:16 @3) + (6:25 @4) + (1:41 @5) 4.97 km (4:31 / km) +155m 3:55 / km
ahr:158 max:182 shoes: Adidas Supernova Glide Boost 6

Good hill session with the harriers. 4xbridge to the top, 3xfarm to the top, 4 short, then 2 more from the bridge. Solo on all and felt quite good on the climbs. Hopefully holds me in good stead for Sunday.
C • Sunday? 4

Running 13:37 intensity: (3:00 @1) + (9:14 @2) + (1:23 @3) 2.57 km (5:19 / km) +24m 5:04 / km
ahr:141 max:153 shoes: Adidas Supernova Glide Boost 6

Monday Aug 7, 2017 #

7 AM

Running 20:33 intensity: (8:28 @1) + (9:51 @2) + (2:14 @3) 3.95 km (5:12 / km) +20m 5:04 / km
ahr:133 max:150 shoes: Adidas Supernova Glide Boost 6

Morning trundle, crap route. New season, new aims, better attitude. Let's go.
4 PM

Running 47:04 intensity: (26 @1) + (3:57 @2) + (24:55 @3) + (17:46 @4) 12.21 km (3:51 / km) +99m 3:42 / km
ahr:161 max:173 shoes: Adidas Supernova Glide Boost 6

Controlled raz on the roads. Clock watching a bit and muggy made it feel tougher than it actually was. Felt good apart from stomach issues towards the end.

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