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Training Log Archive: Nathan

In the 7 days ending Sep 16, 2018:

activity # timemileskm+mload
  Running12 8:55:29 73.84(7:15) 118.84(4:30) 7351056.4
  Orienteering2 2:10:08 14.23(9:09) 22.91(5:41) 52847 /56c83%405.4
  Total13 11:05:37 88.08(7:33) 141.74(4:42) 126347 /56c83%1461.7

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Sunday Sep 16, 2018 #

10 AM

Running warm up/down 17:01 intensity: (2:59 @1) + (4:12 @2) + (4:13 @3) + (5:37 @4) 3.33 km (5:06 / km) +83m 4:32 / km
ahr:151 max:176 shoes: Inov-8 Oroc 280 v2

Not sure what's going on here.

Orienteering 1:33:18 intensity: (15 @1) + (9:53 @2) + (41:58 @3) + (41:12 @4) *** 17.08 km (5:28 / km) +412m 4:53 / km
ahr:164 max:178 spiked:17/21c shoes: Inov-8 Oroc 280 v2

Vic long champs - 3rd.
Just not really at the races today. Started alright through the control pick aside from a poor exit to 3. Ummed and ahhed a bit on the long leg but basically went straight but was physically getting nothing on the hills so lost time just on pace. A poor route on 10 and a few wobbly lines but generally alright through to 18 where I got to the control and overrran by 200m before turning back, stupid mistake to make. Then fine through to the finish. Technically not awful today, but still too many avoidable mistakes being made. Mentally felt pretty good and was prepared to keep trying to push throughout but think the last week caught up on me a bit. Legs were giving me nothing back and just felt tired from the go. Not too bothered as I'm more keen to keep the volume high to the Aus champs but frustrated to be so far back and to still be making avoidable mistakes. Terrain felt pretty alien leading to more caution but I think fatigue was the real reason for a poor run today. (+7:45 avoidable mistakes)

Running warm up/down 10:46 intensity: (8:32 @1) + (1:35 @2) + (39 @3) 2.03 km (5:18 / km) +31m 4:55 / km
ahr:126 max:143 shoes: Nike Air Zoom Pegasus 32

Saturday Sep 15, 2018 #

7 AM

Running tempo 9:48 intensity: (2:52 @1) + (5:20 @2) + (1:36 @3) 2.0 km (4:53 / km) +4m 4:51 / km
ahr:140 max:159 shoes: Nike Air Zoom Pegasus 32

Running 17:01 intensity: (16 @1) + (3 @2) + (1:53 @3) + (10:39 @4) + (4:10 @5) 5.25 km (3:15 / km) +53m 3:05 / km
ahr:175 max:183 shoes: Nike Air Zoom Streak 5

Studley Parkrun. Pretty fun course, lots of gravel and dirt trails with some horrible lumps/hairpins. Wet/windy didn't help either. Solo TT from the start, kinda wanted to use it as a marker for the start of my time here, perhaps not max effort but a good run out. Felt pretty good but hadn't memorised the course as well as I thought so there were a couple of hesitations. At the switch back the cone was hidden by people so ran 250m too far! Pretty annoying as it cost the CR (hit 5k in 16:17) but some good showings.

Running intervals 8:25 intensity: (18 @1) + (1:14 @2) + (1:31 @3) + (5:22 @4) 2.24 km (3:46 / km)
ahr:164 max:176 shoes: Nike Air Zoom Streak 5

Few reps after on the first loop. Focus on form.

Running warm up/down 27:20 intensity: (5:11 @1) + (21:06 @2) + (1:03 @3) 6.1 km (4:29 / km) +72m 4:14 / km
ahr:140 max:153 shoes: Nike Air Zoom Pegasus 32

Back, Sats died.
4 PM

Running 27:48 intensity: (4:20 @1) + (22:52 @2) + (36 @3) 6.31 km (4:24 / km) +36m 4:17 / km
ahr:140 max:153 shoes: Nike Air Zoom Pegasus 32

Easy on the river then back on the Boulevard to ease the legs out.

Friday Sep 14, 2018 #

8 AM

Running 31:00 intensity: (4:33 @1) + (25:29 @2) + (58 @3) 7.0 km (4:26 / km) +24m 4:21 / km
ahr:141 max:156 shoes: Nike Air Zoom Pegasus 32

Easy Yarra pre breakfast. That's all for today, will roll and stretch a lot ahead of the weekend.

Thursday Sep 13, 2018 #

10 AM

Running 42:14 intensity: (12:58 @1) + (25:30 @2) + (3:46 @3) 9.59 km (4:24 / km) +132m 4:07 / km
ahr:136 max:157 shoes: Nike Air Zoom Pegasus 32

Over to Office Works for some printing then headed up to Runners World but it was closed for no obvious reason so then a disappointed jog home. Warm out!
C • Runners world is closed bec... 3
3 PM

Running 1:44:18 intensity: (52:30 @1) + (43:27 @2) + (8:21 @3) 22.02 km (4:44 / km) +89m 4:39 / km
ahr:131 max:158 shoes: Nike Air Zoom Pegasus 32

Over to the Flats Park for a session I planned. Hanging took longer than expected and then the session was a bit of a disaster from my POV. Planned on an a2 map without realising then printed on a4 so it was tiny and too small to see really. Half the map wasn't usable bit didn't realise until I tried to hang and the rest was a bit average so felt a bit bad for the guys who turned up. Everyone seemed to kind of enjoy it though, just hopefully the next one will be better. Then collected and ran home.
C • Nightmare 3

Wednesday Sep 12, 2018 #

8 AM

Running 30:00 intensity: (2:01 @1) + (26:18 @2) + (1:34 @3) + (7 @4) 6.64 km (4:31 / km) +25m 4:26 / km
ahr:139 max:151 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast 30 on the river. Legs took a bit to get going but were fine after.
2 PM

Running 17:03 intensity: (5:48 @1) + (10:18 @2) + (57 @3) 3.89 km (4:23 / km) +28m 4:14 / km
ahr:135 max:149 shoes: Nike Air Zoom Pegasus 32

Jog to the Keys.
5 PM

Orienteering 36:50 intensity: (5:33 @1) + (9:31 @2) + (17:01 @3) + (4:45 @4) **** 5.83 km (6:19 / km) +116m 5:45 / km
ahr:151 max:177 spiked:30/35c shoes: Asics Fuji-Runnegade 2

Pretty cool training with the Keys on the gold mining terrain in Castlemaine. Ran it as a head to head relay/middle simulation mass start stuff which was really interesting for concentrating and identifying when potential errors would occur. Feeling good and orienteered well after the first couple of controls.

Tuesday Sep 11, 2018 #

9 AM

Running 20:00 [1] 4.0 km (5:00 / km) +10m 4:56 / km
shoes: Nike Air Zoom Pegasus 32

Various bits of running/coaching/shadowing at schools training.
5 PM

Running 3:46 intensity: (1:02 @1) + (2:24 @2) + (20 @3) 0.77 km (4:53 / km) +2m 4:48 / km
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 32

To the station.

Running 32:24 intensity: (11:23 @1) + (15:49 @2) + (5:05 @3) + (7 @4) 6.85 km (4:44 / km) +41m 4:36 / km
ahr:137 max:166 shoes: Nike Air Zoom Pegasus 32

From Vic park to the track + warm up with an extension around some roadworks.

Running intervals 25:23 intensity: (10 @1) + (2:31 @2) + (3:18 @3) + (6:20 @4) + (13:04 @5) 7.19 km (3:32 / km) +1m 3:32 / km
ahr:175 max:188 shoes: Nike Air Zoom Streak 5

First track session at Melbourne Uni. With Max and Pat, 3x1600 then 2x800 all off of 90s. Moving surprisingly well, kept it pretty steady for the first couple of miles then had to kick on a little on the last to hold pace. Felt generally a little tired and didn't really have any spring on the 800s but that was expected a bit after the weekend. Looking forward to the track sessions and races coming up. Also good to see the HR getting up on reps, doesn't seem to happen other than on the track.
4:48, 4:47, 4:56, 2:25, 2:26

Running 25:59 intensity: (13:23 @1) + (11:04 @2) + (1:32 @3) 4.75 km (5:28 / km) +20m 5:21 / km
ahr:133 max:149 shoes: Nike Air Zoom Pegasus 32

WD and to central station with Pat.
8 PM

Running 4:05 intensity: (3:17 @1) + (35 @2) + (13 @3) 0.87 km (4:41 / km)
ahr:129 max:152 shoes: Nike Air Zoom Pegasus 32

Back from the station.

Monday Sep 10, 2018 #

5 PM

Running 1:21:08 intensity: (10:49 @1) + (1:08:14 @2) + (2:05 @3) 18.0 km (4:30 / km) +85m 4:24 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy trundle on the Yarra. Coaching at a school all morning and the early start meant no pre breakfast, tomorrow will be the same. Feeling good though, no bad response from the body after the weekend.

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