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Training Log Archive: Nathan

In the 7 days ending Nov 18, 2018:

activity # timemileskm+mload
  Running13 7:46:47 63.37(7:22) 101.99(4:35) 905849.5
  Orienteering1 38:49 5.76(6:44) 9.28(4:11) 41125.4
  Total13 8:25:36 69.14(7:19) 111.26(4:33) 946975.0

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

9 AM

Running 1:23:21 intensity: (40:04 @1) + (23:15 @2) + (17:10 @3) + (2:52 @4) 17.23 km (4:50 / km) +567m 4:09 / km
ahr:136 max:170 shoes: Nike Air Zoom Pegasus 34

Easy in the Dandenongs with Joe and Aston. Good chat throughout but feeling pretty knackered, especially on any climbs. Hopefully back to normal training from tomorrow, should be able to get back some consistency up to Christmas.

Saturday Nov 17, 2018 #

7 AM

Running 30:00 intensity: (4:03 @1) + (24:55 @2) + (1:02 @3) 6.72 km (4:28 / km) +31m 4:22 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 34

Usual
1 PM

Running warm up/down 13:25 intensity: (1:22 @1) + (9:13 @2) + (2:50 @3) 3.18 km (4:13 / km) +10m 4:09 / km
ahr:142 max:162 shoes: Nike Air Zoom Pegasus 34

Orienteering 12:56 intensity: (13 @2) + (58 @3) + (2:23 @4) + (9:22 @5) 3.36 km (3:51 / km) +1m 3:50 / km
ahr:182 max:189 shoes: Nike Air Zoom Streak 5

Sprint in to Spring 5 - Penola, 2nd.
Just never really clicked today. Felt really rushed all the way and never settled, mentally just very absent and not really in the mood. A number of really poor mistakes. Felt tired, should have just chilled and got the nav right, perhaps 7 races in 2 weeks is a bit much. Think I'll start adding more technical training from after next weekend, running is all well and good but whilst here I should be focusing more on O.

Orienteering 25:53 intensity: (7:53 @1) + (2:35 @2) + (9:01 @3) + (6:24 @4) 5.91 km (4:23 / km) +40m 4:14 / km
ahr:150 max:174 shoes: Nike Air Zoom Pegasus 34

Hanging tapes then running the training with the boys, generally navigating ok but a no juice.
6 PM

Running 30:00 intensity: (49 @1) + (24:48 @2) + (4:23 @3) 7.09 km (4:14 / km) +28m 4:09 / km
ahr:149 max:158 shoes: Nike Air Zoom Pegasus 34

Cruise along the coast once back. Stuck some tunes on and got on with it.

Friday Nov 16, 2018 #

7 PM

Running 22:56 [1] 4.46 km (5:08 / km) +23m 5:01 / km
shoes: Nike Air Zoom Pegasus 34

Easy with Eric to dinner. That's all for today. Bit annoyed about how crap the last 2 weeks have been training. Back on it next week.

Thursday Nov 15, 2018 #

6 AM

Running 20:00 intensity: (11:29 @1) + (6:00 @2) + (2:31 @3) 4.27 km (4:41 / km) +11m 4:38 / km
ahr:133 max:141 shoes: Nike Air Zoom Pegasus 34

Easy pb shake out.
8 PM

Running warm up/down 15:03 [1] 3.23 km (4:40 / km) +1m 4:39 / km
shoes: Nike Air Zoom Pegasus 34

Running 15:14 [5] 5.02 km (3:02 / km) +1m 3:02 / km
shoes: Adidas Distancestar 2

Vic 5000m B race.

Thought this would be a good an opportunity as any to try and put a time down. Slight breeze but conditions were pretty good. Basic plan was to sit in 3's through to 3.5k~ and then turn it up a bit. Started reasonably well but was maybe further forward than I should have been and caught in an annoying gap between the front 3 and the main pack just behind. Felt good for the first 2k and tried to keep relaxed on the pace. 3k ticked by fine as well then I began to feel myself just edge backwards a touch and lose contact a little. Didn't really go pop but just gradually slowed despite trying to maintain effort and by the last 2 laps where I should have been able to kick on I felt a bit done in so ground it out to the finish.
Disappointed with this really, despite it being a PB. Would like to think from training that I'm in better shape than this so perhaps tactically I didn't run too well today and should maybe have sat back more rather than start aggressively. Perhaps Bright is still in the legs a bit too but can't use that as an excuse. Just feels like a bit of a missed opportunity and has left me questioning whether the training needs to be changed up a bit.

Running 13:09 [2] 3.0 km (4:23 / km) +2m 4:22 / km
shoes: Nike Air Zoom Pegasus 34

Wednesday Nov 14, 2018 #

6 AM

Running 30:00 intensity: (11:30 @1) + (15:36 @2) + (2:54 @3) 6.68 km (4:30 / km) +34m 4:23 / km
ahr:134 max:149 shoes: Nike Air Zoom Pegasus 34

Easy pre breakfast, very wet.
5 PM

Running 51:19 intensity: (31:53 @1) + (14:39 @2) + (4:47 @3) 10.49 km (4:53 / km) +84m 4:42 / km
ahr:132 max:152 shoes: Nike Air Zoom Pegasus 34

Trot along the river with Joe, not feeling super but ticking along ok.

Tuesday Nov 13, 2018 #

6 AM

Running 30:00 intensity: (10:28 @1) + (18:10 @2) + (1:22 @3) 6.77 km (4:26 / km) +35m 4:19 / km
ahr:135 max:155 shoes: Nike Air Zoom Pegasus 34

Usual
5 PM

Running warm up/down 16:26 intensity: (5:20 @1) + (9:43 @2) + (1:23 @3) 3.26 km (5:02 / km)
ahr:133 max:152 shoes: Nike Air Zoom Pegasus 34

Warm up and drills.

Running 19:34 intensity: (7:14 @1) + (2:53 @2) + (4:08 @3) + (5:19 @4) 3.59 km (5:27 / km) +1m 5:27 / km
ahr:144 max:177 shoes: Adidas Distancestar 2

Track session with the group. Short and relaxed before thursday, stuck the spikes for it.
5x400(60~s), then a short break before 5x200(100 walk). Very hot and windy out but ticking along ok, feeling pretty comfortable and nice to turn the legs out.

Running warm up/down 16:20 intensity: (8:10 @1) + (6:16 @2) + (1:54 @3) 3.13 km (5:13 / km) +9m 5:08 / km
ahr:131 max:141 shoes: Nike Air Zoom Pegasus 34

Monday Nov 12, 2018 #

7 AM

Running 30:00 intensity: (25:50 @1) + (2:34 @2) + (1:36 @3) 6.32 km (4:45 / km) +26m 4:39 / km
ahr:125 max:140 shoes: Nike Air Zoom Pegasus 34

Easy usual with Joe from the Dalheim's.
5 PM

Running 30:00 intensity: (2:00 @1) + (22:31 @2) + (4:52 @3) + (37 @4) 7.56 km (3:58 / km) +41m 3:52 / km
ahr:147 max:169 shoes: Nike Air Zoom Pegasus 34

Comfortable 30 with Joe. Nice to get the legs turning over. Was going to go for more but still a bit of lingering tiredness as well as the heat and a busy week of work meant I decided to be sensible before Thursday.

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