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Training Log Archive: Nathan

In the 7 days ending Feb 25, 2018:

activity # timemileskm+mload
  Running10 7:49:08 59.99(7:49) 96.55(4:52) 1930927.2
  Orienteering3 2:52:05 18.45(9:20) 29.69(5:48) 721454.4
  Strength and conditioning3 2:25:00290.0
  Total15 13:06:13 78.44 126.24 26501671.5

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MoTuWeThFrSaSu

Sunday Feb 25, 2018 #

11 AM

Orienteering 59:27 intensity: (22 @1) + (11:05 @2) + (27:03 @3) + (20:57 @4) 10.15 km (5:51 / km) +235m 5:15 / km
ahr:160 max:176 shoes: Inov-8 Oroc 280 (R)

Orienteering at Cademan. Map was pretty poor and a number of early controls were in the wrong place so not the best mood out the blocks. Swimming through brambles and general laziness made this pretty unenjoyable. Felt pretty sluggish as well so time to bring it down a touxh bwfore the next two weekends races. Hopefully bucs is a lot better.

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: Adidas Supernova Glide Boost 8

Saturday Feb 24, 2018 #

10 AM

Orienteering 1:14:37 intensity: (17:51 @1) + (40:56 @2) + (15:08 @3) + (42 @4) 13.07 km (5:43 / km) +312m 5:06 / km
ahr:141 max:167 shoes: Inov-8 Oroc 280 (R)

Chilled JK relevant training with Jose. Good stuff this morning, good confidence in technique.
2 PM

Orienteering 38:01 intensity: (1:32 @1) + (6:32 @2) + (15:27 @3) + (14:30 @4) 6.48 km (5:52 / km) +174m 5:11 / km
ahr:159 max:177 shoes: Inov-8 Oroc 280 (R)

More effort in the afternoon course but need to be careful to maintain contact and planning.

Friday Feb 23, 2018 #

3 PM

Running 49:26 intensity: (10:04 @1) + (31:02 @2) + (6:28 @3) + (1:52 @4) 10.42 km (4:45 / km) +241m 4:15 / km
ahr:143 max:172 shoes: Salming Trail T2

Easy standard before circuits.
4 PM

Strength and conditioning 50:00 [2]

Thursday Feb 22, 2018 #

8 AM

Running 41:01 intensity: (5:55 @1) + (34:25 @2) + (41 @3) 9.64 km (4:15 / km) +115m 4:01 / km
ahr:142 max:152 shoes: Adidas Supernova Glide Boost 8

Chilled around Dam Flask with Dane and Tom. Nice little loop.
5 PM

Running warm up/down 13:00 intensity: (8:15 @1) + (3:15 @2) + (1:30 @3) 2.39 km (5:26 / km) +61m 4:49 / km
ahr:125 max:159 shoes: Adidas Supernova Glide Boost 8

Running 19:54 intensity: (31 @1) + (7:23 @2) + (4:29 @3) + (7:24 @4) + (7 @5) 3.42 km (5:49 / km) +345m 3:52 / km
ahr:159 max:181 shoes: Adidas Supernova Glide Boost 8

15x30s hills with some of ShUOC. Basically working with Waino. Good hard session focused on power which is what I need now. Felt better than expected.

Running warm up/down 13:42 intensity: (58 @1) + (12:10 @2) + (34 @3) 2.74 km (5:00 / km) +25m 4:46 / km
ahr:145 max:155 shoes: Adidas Supernova Glide Boost 8

Wednesday Feb 21, 2018 #

10 AM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Air Zoom Streak 5

Running 23:24 [5] 6.44 km (3:38 / km) +8m 3:37 / km
shoes: Nike Air Zoom Streak 5

Phys testing. Got further than before but maybe could have finished 20kph. Felt good for the most part though. Need to wait for results to make a real judgement though. To have done it properly I should have chilled out a lot more the last couple of days but I did that a couple of weeks ago when I thought I was going to be tested and didn't really want to break up training for it so there might have been some residual tiredness in me for this.

Running 17:30 [1] 3.36 km (5:13 / km) +94m 4:34 / km
shoes: Adidas Supernova Glide Boost 8

To and from Collegiate.
5 PM

Running 41:31 intensity: (9:08 @1) + (25:43 @2) + (6:36 @3) + (4 @4) 9.35 km (4:26 / km) +115m 4:11 / km
ahr:136 max:166 shoes: NB Vazee Rush V2

Easy Forge Dam before gym.
7 PM

Strength and conditioning 45:00 [2]

Tuesday Feb 20, 2018 #

7 AM

Running 30:00 intensity: (3:31 @1) + (17:58 @2) + (8:31 @3) 6.64 km (4:31 / km) +99m 4:12 / km
ahr:146 max:165 shoes: Adidas Supernova Glide Boost 8

Easy el classico. No intervals tonight with testing tomorrow.
4 PM

Running 54:59 intensity: (15:45 @1) + (25:29 @2) + (13:45 @3) 11.19 km (4:55 / km) +375m 4:12 / km
ahr:143 max:165 shoes: Salming Trail T2

Nice and easy in Rivelin with Stannington extension. Felt sluggish out the door but much better by the end, thinking this will perk me up a bit for tomorrow.

Monday Feb 19, 2018 #

7 AM

Running 34:54 intensity: (5:33 @1) + (20:43 @2) + (8:30 @3) + (8 @4) 7.47 km (4:40 / km) +136m 4:17 / km
ahr:144 max:167 shoes: Adidas Supernova Glide Boost 8

Easy one with Tom and Dane. Little longer as I was chatting with Halloway.
1 PM

Running 1:24:47 intensity: (35:00 @1) + (44:16 @2) + (5:31 @3) 14.48 km (5:51 / km) +315m 5:17 / km
ahr:135 max:162 shoes: Salming Trail T2

Chilled one out on Stannage, Redmires and Burbage with Pat and Skids. Little tired in the legs because there was a lot of bog trotting. Nice once it cleared up though. Tried out the fresh kicks, much like and also carried the kit requirement for Edale which didn't make a difference so that was a nice test.
6 PM

Strength and conditioning 50:00 [2]

Good session. Stayed off the legs after yesterday so worked through mobility then an upper body set.

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