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Training Log Archive: Nathan

In the 7 days ending Jul 8, 2018:

activity	#	time	miles		km		+m	load
Running	11	7:40:48	68.69	(6:43)	110.54	(4:10)	1065	1088.8
Orienteering	2	1:25:48	10.73	(8:00)	17.26	(4:58)	224	241.5
Total	11	9:06:36	79.41	(6:53)	127.8	(4:17)	1289	1330.3

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Sunday Jul 8, 2018 #

11 AM

Running warm up/down 13:04 3.0 km (4:21 / km) +48m 4:02 / km
ahr:142 max:157 shoes: Nike Air Zoom Pegasus 32

Orienteering 51:50 11.3 km (4:35 / km) +153m 4:18 / km
ahr:155 max:171 shoes: Nike Air Zoom Pegasus 32

Chilled out Sheffield City Race. Started with some intent but it quickly became clear that I was knackered and was struggling hard in the heat so just cut the pace and cruised around the rest making one or two rookie errors. Time to chill out now.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 32

Saturday Jul 7, 2018 #

10 AM

Running 1:16:51 20.01 km (3:50 / km) +156m 3:42 / km
ahr:156 max:167 shoes: Nike Air Zoom Pegasus 32

Friend's birthday this evening and the match this afternoon meant packing it all in this morning. Steady out on the roads, Fosse then round to Bitteswell and home. Felt really relaxed and ticking along fine but stomach wasn't great (hence a couple of stops). Clock watching a lot though, not the most fun in the heat.

Friday Jul 6, 2018 #

7 AM

Running 30:00 6.82 km (4:24 / km) +62m 4:12 / km
ahr:135 max:149 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast.

5 PM

Running 43:25 10.06 km (4:19 / km) +110m 4:06 / km
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 32

Couple of errands with Dad in Broughton then took a roundabout way home. Feeling alright just very muggy and a lot of flies.

Thursday Jul 5, 2018 #

4 PM

Running warm up/down 14:27 3.11 km (4:39 / km) +24m 4:29 / km
ahr:135 max:153 shoes: Nike Air Zoom Pegasus 32

Running tempo 29:00 7.69 km (3:46 / km) +111m 3:31 / km
ahr:166 max:180 shoes: Nike Air Zoom Pegasus 32

Pretty grim session on the rolling hill outside of Broughton. 6x4mins tempo on a rolling hill loop (1min). Felt tough, oppressively hot out and felt bodily tired, legs not giving me much, not helped by annoying dogs causing small pauses. Couple more days of this level of training then in to taper from the start of next week.

Running warm up/down 14:23 3.0 km (4:48 / km) +24m 4:37 / km
ahr:147 max:155 shoes: Nike Air Zoom Pegasus 32

Trudge home.

Wednesday Jul 4, 2018 #

8 AM

Running 34:06 7.22 km (4:44 / km) +64m 4:31 / km
ahr:139 max:154 shoes: Salming Trail T2

Easy fields pre breakfast.

6 PM

Running warm up/down 13:49 3.03 km (4:34 / km) +69m 4:06 / km
ahr:137 max:154 shoes: Nike Air Zoom Pegasus 32

Orienteering 33:58 5.97 km (5:42 / km) +71m 5:22 / km
ahr:159 max:171 shoes: Inov-8 Oroc 280 v2

Steady run out at the LEI Swithland event. Good focus on planning and contact tonight, going well. Few slips in the circle still, bit bingoey with a couple of controls slightly out of place and the map needing an update. Took my time out of conteols, marked results. Nice evening though.

Running warm up/down 14:49 3.01 km (4:56 / km) +37m 4:39 / km
ahr:143 max:159 shoes: Nike Air Zoom Pegasus 32

Tuesday Jul 3, 2018 #

8 AM

Running 30:00 6.8 km (4:25 / km) +72m 4:11 / km
ahr:139 max:155 shoes: Nike Air Zoom Pegasus 32

Pre breakfast 30, reversed to keep it interesting. Tired and a bit ploddy but kept it easy.

7 PM

Running warm up/down 19:11 [2] 4.28 km (4:29 / km) +24m 4:21 / km
shoes: Nike Air Zoom Pegasus 32

Checking out the first bit with Will.

Running race 26:12 [5] 8.08 km (3:15 / km) +69m 3:07 / km
shoes: Nike Air Zoom Streak 5

East Mids GP, Harborough 5 miles, 1st.
Similar to last week, had a good plan with Will before the race and think I stuck to it well. Both sat in on the Godiva guy at the start who was pretty annoying blasting off the surging and coming back loads. On the turn down the hill, Will went but I decided to sit in with Paul and Alistair, turning the legs over down the hill but not overcooking it. Carried on this way for the next mile or so with the gap to Will probably 30m~ then set about trying to close him on the hill. Pulled away from the other two as expected and managed to get to the top only a second or two back and got back with him with about 1k to go. Pulled past but was wary of burning out too early to settled a bit and let him go in to the field. Was unsure if I'd have any kick left but just managed to get him on the last corner to take the win (admittedly feeling bad for doing so after he'd led for so long!).
Very happy with how I ran this tactics wise, maybe could have tried to get on Will at the start of the hill but felt pretty strong throughout and nice to get a big PB even with the hill. Think this has settled some nerves that were simmering in the background for WUOC and I know that physically at least I should be in the mix with anyone out there. Really fun evening.

Running 16:31 [1] 3.17 km (5:13 / km) +32m 4:58 / km
shoes: Nike Air Zoom Pegasus 32

Very ploddy WD.

Monday Jul 2, 2018 #

8 AM

Running 30:00 6.98 km (4:18 / km) +63m 4:07 / km
ahr:139 max:155 shoes: Nike Air Zoom Pegasus 32

Standard pre brekky 30. Feeling pretty good, starting to knock it down a touch now.

5 PM

Running 50:00 13.28 km (3:46 / km) +100m 3:38 / km
ahr:159 max:171 shoes: Nike Air Zoom Pegasus 32

Steady Raz on the roads, breazy but still very hot out, suffering with it a little more than usual. Ticking along fine though, very chilled, just watching the time tick off. Probably could have done 40 but want to keep intensity/volume high until 10~ days before the first race and not knock it down too quickly.

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