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Training Log: Nathan

In the last 7 days:

activity # timemileskm+mload
  Running9 8:53:37 71.84(7:26) 115.62(4:37) 2466943.1
  Strength and conditioning2 45:4247.2
  Total9 9:39:19 71.84 115.62 2466990.3
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SaSuMoTuWeThFr

Friday Jun 14 #

11 AM

Running 1:12:11 intensity: (43:17 @1) + (7:00 @2) + (6:51 @3) + (15:03 @4) 15.86 km (4:33 / km) +438m 4:00 / km
ahr:140 max:173

Thursday Jun 13 #

4 PM

Running 1:01:25 intensity: (29:01 @1) + (7:25 @2) + (16:40 @3) + (8:19 @4) 14.63 km (4:12 / km) +153m 3:59 / km
ahr:145 max:169 shoes: Adidas Takumi Sen 8 (1)

WU, 5x5mins (1), WD. Grim weather but only a little slippy so not too bad. Nothing crazy with a poor nights sleep and still not feeling 100% this morning so kept things strong and controlled which worked well and felt better than expected in the session. Switching double threshold to tomorrow morning, morning/afternoon = the same as afternoon/morning I think.

Wednesday Jun 12 #

8 PM

Running 34:36 [1] 6.91 km (5:00 / km) +67m 4:46 / km
ahr:125 max:138 shoes: Puma Magnify Nitro

Stressful day with work, car window smashed by a stone off the road about 2hrs away from home so had a fun time getting myself back. Generally tired, not much in the tank so just trotted along the river.

Strength and conditioning 20:00 intensity: (18:29 @1) + (1:31 @2)
ahr:115 max:147

Tuesday Jun 11 #

6 AM

Running 58:34 intensity: (35:42 @1) + (2:46 @2) + (7:24 @3) + (12:42 @4) 13.71 km (4:16 / km) +129m 4:05 / km
ahr:145 max:176 shoes: Hoka Rocket X

WU, 3, 4, 5, 4, 3 (90s recoveries) then 2x30s/30s to flush the legs out. Bit tired waking up but got moving quite well and felt strong. GPS doesn't particularly like the canal, but HR shows good consistency and effort level. Added warm down manually because I accidentally stopped the activity.
6 PM

Running 1:10:57 intensity: (40:57 @1) + (8:55 @2) + (5:55 @3) + (15:10 @4) 15.09 km (4:42 / km) +515m 4:01 / km
ahr:142 max:177 shoes: Hoka Rocket X

Wu, 10 x 2min hills (jog down), WD.
Not super motivated for this but got moving well. Hill was 480m +40m. Probably started a bit hard so rolled it back on the last 5 to keep the consistency which was good and worked well meaning it was at the right level. Felt tired in the afternoon but perked up after a short nap and some more food. Good day in the books.

Monday Jun 10 #

Note

Solid week, sessions felt good. Would have liked 1 more s&c session but did a lot of moving boxes and stuff in the garden on the weekend so not overly concerned.
6 PM

Running 40:00 intensity: (33:05 @1) + (6:55 @2) 8.15 km (4:54 / km) +118m 4:35 / km
ahr:131 max:152

Strength and conditioning 25:42 [1]
ahr:101 max:122

Running 6:52 intensity: (5:14 @1) + (1:38 @2) 1.34 km (5:07 / km) +23m 4:43 / km
ahr:130 max:148

Sunday Jun 9 #

8 AM

Running 1:08:39 intensity: (39:26 @1) + (8:12 @2) + (4:13 @3) + (15:02 @4) + (1:46 @5) 14.16 km (4:51 / km) +566m 4:02 / km
ahr:142 max:180 shoes: Hoka Rocket X

WU, 5x4min hills, WD. Didn't sleep so well and with it being windy and rainy this was quite tough. Hill was 820m~ with 90m climb, possibly a bit too steep in the middle so maybe need to find a more runnable gradient. Felt quite strong though, worked hard to be consistent on each effort and I think I kept the intensity in the right zones based on HR. Good stuff.
4 PM

Running 58:49 intensity: (29:22 @1) + (5:59 @2) + (9:53 @3) + (13:35 @4) 13.82 km (4:15 / km) +174m 4:00 / km
ahr:146 max:174 shoes: Adidas Adizero Pro

WU, 3 x Hirst Wood loop at threshold, WD.
Loop was 2.31km~ with a 30m climb through the woods then flat on the canal and a slightly undulating path on the river, nice to get some variation. Effort felt consistent, first was a smidge slower because of dogs. Body felt good even after this morning and a busy day sorting house stuff so I think the intensities were good today.
8:00, 7:51, 7:52.

Saturday Jun 8 #

4 PM

Running 1:01:34 intensity: (49:28 @1) + (12:00 @2) + (6 @3) 11.95 km (5:09 / km) +283m 4:36 / km
ahr:131 max:154 shoes: Puma Velocity Nitro 2 (3)

Easy Thackley Woods loop. Always feel a bit crap on this, hill at the start is quite tough.

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