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Training Log Archive: Nathan

In the 7 days ending Dec 9, 2018:

activity # timemileskm+mload
  Running9 9:42:35 70.39(8:17) 113.28(5:09) 19741808.7
  Orienteering2 1:55:06 12.7(9:04) 20.44(5:38) 491231.7
  Total11 11:37:41 83.09(8:24) 133.73(5:13) 24652040.3

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Sunday Dec 9, 2018 #

7 AM

Running 2:51:51 [5] 24.1 km (7:08 / km) +1280m 5:38 / km
shoes: Inov-8 x-talon 225 (red)

Cathedrals Challenge - 2nd.

Won entry for this for winning Bright so thought I may as well pop along. Not fussed about it really so no taper or prep. Felt alright despite the 4am start but knew it was going to be a bit grindy on the first flatter run out. Settled nicely at the front with Nicholas (some other UK guy who had apparently also studied in Sheffield). Got to the first top with a healthy lead between us but felt I was working harder than I should have been. Awesome ridgetop run to the descent point, insanely gnarly with ropes and ladders in places! Worked well through the technical section and gapped to get back to half way with a 2-3min lead on my own. Set off on the track and the took a wrong turn about a mile later! Pink tape used to mark the course was visible but the sign with a big X was covered by a tree and folded up so took in an extra hill and lost 3mins or so, allowing Nicholas to get ahead. Didn't find this out until the next aid station so then worked hard up the next steeper climb to catch him, did so but had expended a lot of energy. Once it kicked on to the top, my legs had pretty much had enough and just trudged back up to the ridge. Much rougher section on the top than the first half, very rugged. Was closing Nicholas again for a while but was grinding myself down more and more, never seeming to recover. Realised the gap had grown to about 2mins just before the descent and knew I was in no condition to claw this back to cruised the final descent in.

Bit disappointed not to win because of the markings but this was just a bit of fun and it was a good opportunity for a hard long run in the hills. Probably a bit far for me to be racing, especially off of no rest, haven't trained for it or got the experience over the time really but this will add to it. Pretty sure this is the most brutal race I've ever ran though because of the properly rugged terrain throughout.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Inov-8 x-talon 225 (red)

Saturday Dec 8, 2018 #

9 AM

Orienteering 21:46 intensity: (6:50 @1) + (6:39 @2) + (8:17 @3) 4.01 km (5:26 / km) +80m 4:56 / km
ahr:122 max:160 shoes: Inov-8 x-talon 225 (red)

Hanging controls.

Orienteering 52:36 intensity: (3:05 @1) + (11:16 @2) + (32:40 @3) + (5:35 @4) 8.37 km (6:17 / km) +274m 5:24 / km
ahr:150 max:171 shoes: Inov-8 x-talon 225 (red)

Held some training at Chewton Diggings so ran the long/hard course. Generally very good, made sure to get my head up and focus on my exit direction which went well. Long race tomorrow so switched off a little at the end leading to some small mistakes.
C • Switching Off 2

Friday Dec 7, 2018 #

7 AM

Running 1:00:00 intensity: (2:17 @1) + (37:44 @2) + (19:59 @3) 13.42 km (4:28 / km) +145m 4:15 / km
ahr:137 max:160 shoes: New Balance Vazee Rush v2

Easy pre breakfast. Already unpleasantly hot.
5 PM

Running 43:17 intensity: (2:40 @1) + (24:54 @2) + (15:43 @3) 9.33 km (4:38 / km) +87m 4:26 / km
ahr:139 max:157 shoes: New Balance Vazee Rush v2

Ran to watch Jensen play cricket then ran home. Heat was disgusting.

Thursday Dec 6, 2018 #

Note

Was going to run this morning but slept poorly with a bad headache and feeling really cold all night. Took the morning easy.
6 PM

Running warm up/down 15:49 intensity: (52 @1) + (8:03 @2) + (6:54 @3) 3.54 km (4:28 / km) +43m 4:13 / km
ahr:141 max:159 shoes: New Balance Vazee Rush v2

Running 22:30 intensity: (50 @1) + (2:44 @2) + (10:13 @3) + (8:43 @4) 4.3 km (5:14 / km) +8m 5:11 / km
ahr:158 max:180 shoes: New Balance Vazee Rush v2

Sprint running session with some of the guys on Fairfield. No maps, just 10x90s(45) of accelerating, cornering, in and out of 'control sites'. Good stuff and some interesting feedback to consider, hot.

Running 6:11 intensity: (2:13 @1) + (3:09 @2) + (46 @3) + (3 @4) 1.25 km (4:57 / km) +100m 3:32 / km
ahr:128 max:166 shoes: New Balance Vazee Rush v2

Stair and banked hill reps focusing on a similar thing.

Running warm up/down 10:32 intensity: (13 @1) + (7:36 @2) + (2:43 @3) 2.0 km (5:16 / km) +15m 5:05 / km
ahr:140 max:150 shoes: New Balance Vazee Rush v2

Wednesday Dec 5, 2018 #

6 AM

Running 30:01 intensity: (28 @1) + (23:05 @2) + (6:28 @3) 6.56 km (4:35 / km) +32m 4:28 / km
ahr:134 max:148 shoes: New Balance Vazee Rush v2

Pre breakfast trails, early for work.
9 AM

Orienteering 40:44 [1] 8.07 km (5:03 / km) +137m 4:39 / km
shoes: Nike Air Zoom Pegasus 34

Hanging and collecting controls for schools event. That'll do for today, hot out.

Tuesday Dec 4, 2018 #

8 AM

Running 30:00 intensity: (7 @1) + (18:09 @2) + (11:44 @3) 6.64 km (4:31 / km) +47m 4:22 / km
ahr:137 max:153 shoes: New Balance Vazee Rush v2

Easy pipebridge pb. Switched off time and enjoyed it.
5 PM

Running warm up/down 25:37 intensity: (2:04 @1) + (9:55 @2) + (13:38 @3) 5.69 km (4:30 / km) +41m 4:21 / km
ahr:122 max:155 shoes: New Balance Vazee Rush v2

Running 32:30 intensity: (3:02 @1) + (3:38 @2) + (9:33 @3) + (15:04 @4) + (1:13 @5) 7.75 km (4:12 / km)
ahr:161 max:183 shoes: New Balance Vazee Rush v2

Intervals on the grass as the track was in use. Good to get the legs turning after an easier week last week, felt alright ticking along at a nice tempo pace. 5x5mins (90s), solo throughout. Did the reps with technical sprint maps, developing speed reading and trying to get to grips with a magnifier, good feedback.

Running warm up/down 29:17 intensity: (2:32 @1) + (13:16 @2) + (13:29 @3) 6.01 km (4:52 / km) +28m 4:45 / km
ahr:140 max:153 shoes: New Balance Vazee Rush v2

Monday Dec 3, 2018 #

8 AM

Running 30:00 intensity: (1:07 @1) + (26:22 @2) + (2:31 @3) 6.59 km (4:33 / km) +46m 4:24 / km
ahr:136 max:148 shoes: New Balance Vazee Rush v2

Easy pipebridge pre breakfast. Latest blog post now up:
https://nathanlawsonblog.blogspot.com/2018/12/vict...
6 PM

Running 1:00:00 intensity: (9:03 @1) + (45:33 @2) + (5:24 @3) 13.11 km (4:35 / km) +103m 4:24 / km
ahr:129 max:150 shoes: New Balance Vazee Rush v2

Easy hour, went to watch Warren and Tash play hockey then back and another loop. Felt good.

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