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Training Log Archive: Nathan

In the 7 days ending Jan 26, 2019:

activity # timemileskm+mload
  Cross Training8 13:14:471247.5
  Running7 2:57:43 22.82(7:47) 36.72(4:50) 135382.2
  Orienteering2 37:56 5.16(7:21) 8.31(4:34) 200123.4
  Total15 16:50:26 27.98 45.03 3351753.2

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Saturday Jan 26, 2019 #

Event: Sprint Adelaide (Single day entry only) race 2 - Heathfield High School - A
 
8 AM

Running warm up/down 11:28 intensity: (15 @1) + (6:33 @2) + (4:40 @3) 2.29 km (5:00 / km) +6m 4:56 / km
ahr:145 max:163 shoes: inov-8 f-lite 195 v2

Running 9:18 intensity: (9 @1) + (14 @2) + (35 @3) + (5:43 @4) + (2:37 @5) 3.0 km (3:06 / km) +14m 3:02 / km
ahr:175 max:192 shoes: inov-8 f-lite 195 v2

Adelaide sprint weekend 3k TT. Gravel track. Was reluctant to do this with my heels but it counted for the overall apparently which was strange. As expected, didn't run massively well, heels hurting throughout, grumpy so not really running aggressively and felt a bit out of it. Got it done, it was fine.

Running warm up/down 8:12 intensity: (6:42 @2) + (22 @3) + (43 @4) + (25 @5) 2.38 km (3:27 / km) +3m 3:25 / km
ahr:146 max:186 shoes: Adidas Solar Glide 19

5 PM

Running warm up/down 12:44 intensity: (1:23 @1) + (6:47 @2) + (3:27 @3) + (1:07 @4) 2.56 km (4:58 / km) +13m 4:51 / km
ahr:142 max:176 shoes: Icebug Acceleritas 4 RB9X

Orienteering 19:10 intensity: (7 @1) + (5:10 @2) + (9:57 @3) + (2:30 @4) + (1:26 @5) 4.08 km (4:42 / km) +109m 4:09 / km
ahr:157 max:185 shoes: Icebug Acceleritas 4 RB9X

Adelaide sprint race 2. Heels hurting before hand from the morning. Distracted and again lack luster so a couple of early mistakes then a fairly clean trudge around the rest. Decided to listen to more sensible folk than myself to stop before I really hurt myself so not running the rest of the races. Annoying but long term aims are more important.

Running warm up/down 15:22 intensity: (17 @1) + (14:57 @2) + (8 @3) 2.65 km (5:48 / km)
ahr:135 max:145 shoes: Icebug Acceleritas 4 RB9X

Friday Jan 25, 2019 #

Event: Sprint Adelaide race 1 - Belair Golf Course - Night
 
8 AM

Cross Training 30:01 intensity: (23:00 @1) + (2:24 @2) + (4:11 @3) + (26 @4)
ahr:115 max:172

30 spin before driving to Adelaide
8 PM

Running warm up/down 12:55 intensity: (1:06 @1) + (10:44 @2) + (1:05 @3) 2.63 km (4:55 / km) +16m 4:46 / km
ahr:134 max:157 shoes: Adidas Solar Glide 19

Orienteering 18:46 intensity: (41 @1) + (6:31 @2) + (1:21 @3) + (2:55 @4) + (7:18 @5) 4.23 km (4:26 / km) +91m 4:00 / km
ahr:161 max:191 shoes: Icebug Acceleritas 4 RB9X

Sprint Adelaide night event on a golf course. Started badly rushing out the start and ballsing up number 1. Then fell on the way to 2 and my compass snapped so spent the rest trying to feature orienteer on a vague and confusingly done map. Had some young guy who caught up the 30s (too short) start gap on number one in tow for the rest of the course too. Fairly fun but a bit of an annoying start.

Running warm up/down 12:01 intensity: (15 @1) + (10:50 @2) + (56 @3) 2.04 km (5:54 / km) +1m 5:53 / km
ahr:135 max:156 shoes: Adidas Solar Glide 19

Thursday Jan 24, 2019 #

7 AM

Running 7:29 intensity: (46 @1) + (6:08 @2) + (35 @3) 1.51 km (4:58 / km) +11m 4:48 / km
ahr:127 max:138 (injured) shoes: Adidas Solar Glide 19

Got up for a pre breakfast but heel was a bit too sore so cut it and jogged back. Stiff and very sensitive to any little twists etc. Frustrating.
11 AM

Cross Training 45:00 intensity: (32:46 @1) + (29 @2) + (11:45 @3)
ahr:103 max:136

45 on the spinner, fun as ever. Will be cross training for a bit. Adelaide may be a bit risky this weekend but it's a good chance to race some competitve sprints before the JK. Then I wanna kick this niggle and find a nice rhythm before going home. Feeling frustrated but going to try and direct that towards x-training and rehab.
5 PM

Cross Training 45:00 intensity: (36:11 @1) + (1:04 @2) + (7:20 @3) + (25 @4)
ahr:108 max:173

Another 45 spin in the heat, heel a little sore even on the bike. Keeping it easy before tomorrow.

Wednesday Jan 23, 2019 #

11 AM

Cross Training 1:34:00 intensity: (1:09:06 @1) + (9:26 @2) + (15:28 @3)
ahr:112 max:146

Out with Fredo and Aston for a shorter one. Didn't enjoy too much on the roadie, no suspension was a killer on the trails and got dropped a fair bit on the gravel hills. Good to get it done though. Cannot wait to start running again.
32.948km +221m
5 PM

Running 41:38 intensity: (9:42 @1) + (27:10 @2) + (4:46 @3) 7.96 km (5:14 / km) +45m 5:05 / km
ahr:126 max:138 shoes: Adidas Solar Glide 19

Easy one out with Tash and Saara. Heel sensitive to begin with but settled to almost nothing by the end. Included some barefoot running which didn't seem so bad.

Tuesday Jan 22, 2019 #

9 AM

Cross Training 3:11:56 intensity: (1:23:12 @1) + (1:09:15 @2) + (38:37 @3) + (37 @4) + (15 @5)
ahr:118 max:188

Nice ride out with Fredo and Aston. Felt pretty tired by the end but enjoyed it nonetheless. Heel again feeling pretty good and seemingly no adverse effects from yesterdays test. Looking forward to the weekend's racing now.

72.85km +526m
5 PM

Running 25:00 intensity: (1:06 @1) + (23:00 @2) + (54 @3) 5.41 km (4:37 / km) +13m 4:34 / km
ahr:139 max:151 shoes: Adidas Solar Glide 19

Marginally longer heel test. Generally ok, bit achy and the odd pang but that may be in my head, felt alright all day and after. On another note, joined IFK Lidingö today for the coming season, really excited to have done so and looking forward to the new opportunities this opens up.

Monday Jan 21, 2019 #

10 AM

Cross Training 1:00:00 intensity: (48:12 @1) + (3:44 @2) + (6:37 @3) + (1:27 @4)
ahr:114 max:176

Hours spin
5 PM

Running 21:36 intensity: (1:08 @1) + (19:13 @2) + (1:15 @3) 4.29 km (5:02 / km) +13m 4:57 / km
ahr:133 max:160 shoes: Adidas Solar Glide 19

Jog out for a heel test along the river. Was very conscious of any pain so thing I had a few ghost pangs. Miles better though, not even really the general pain I've ran through the last couple of months. Will keep on being sensible until the weekend though.
10 PM

Cross Training 45:01 intensity: (33:37 @1) + (1:24 @2) + (9:24 @3) + (36 @4)
ahr:109 max:170

45 spin, late after dinner out.

Sunday Jan 20, 2019 #

12 PM

Cross Training 4:43:49 intensity: (2:56:17 @1) + (48:22 @2) + (59:10 @3)
ahr:112 max:158

Long ride with Aston, bit longer than expected but cool to get the hundred k in. Longest ride ever, pretty fun. Foot feeling better and better, will test on a short jog tomorrow.
100.093km +880m
C • 100km 4

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