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Training Log Archive: Nathan

In the 7 days ending Apr 24:

activity # timemileskm+mload
  Off-road Running7 6:19:23 46.13(8:13) 74.24(5:07) 1724848.4
  Forest Orienteering 3 2:03:58 14.08(8:48) 22.66(5:28) 773476.3
  Total7 8:23:21 60.21(8:22) 96.9(5:12) 24971324.7

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Sunday Apr 24 #

10 AM

Off-road Running warm up/down 17:50 intensity: (4:47 @1) + (8:14 @2) + (4:49 @3) 2.69 km (6:38 / km) +198m 4:51 / km
ahr:143 max:160 shoes: Nvii Race F2

Forest Orienteering 54:13 intensity: (1:38 @1) + (2:38 @2) + (4:25 @3) + (19:12 @4) + (26:20 @5) 8.93 km (6:04 / km) +450m 4:51 / km
ahr:174 max:193 shoes: Nvii Race F2

Loughrigg Gallopen. Better run today, tired in the terrain but picking routes and executing quite well. Dropped 75s~ on 15 and 15s on 17 then some slopiness in a couple of other places picking crappy lines. Another fun race, good weekend but time to reset and refocus a little now.
Selected for the Sweden World Cup for the individual and KO sprints. Big goal for the spring so pleased to make a very strong team. Looking forward to the build up.

Off-road Running warm up/down 34:46 intensity: (2:43 @1) + (5:35 @2) + (10:12 @3) + (12:12 @4) + (4:04 @5) 5.93 km (5:52 / km) +149m 5:12 / km
ahr:161 max:191 shoes: Nvii Race F2

Saturday Apr 23 #

11 AM

Off-road Running warm up/down 16:28 intensity: (7:22 @1) + (5:50 @2) + (3:16 @3) 3.15 km (5:14 / km) +100m 4:31 / km
ahr:138 max:161 shoes: Nvii Race F1

Forest Orienteering 36:54 intensity: (20:00 @3) + (16:54 @4) 5.76 km (6:25 / km) +237m 5:19 / km
ahr:157 max:177 shoes: Nvii Race F1

Blakeholme Middle Distance. Good race up to 10, running confidently and aggressively. Got confused by the rock under the 0 on the map and proceeded to make a 5 minute mistake. Everything kept fitting but because I hadn't seen the rock I was convinced I couldn't be in the right place. Kept pushing in the second half but became a bit scrappy and distracted. Ahh well, some good stuff in lakes terrain and maybe a bit of mental fatigue after the last few weeks. Cracking area and course though.

Off-road Running warm up/down 18:47 intensity: (1:41 @1) + (7:05 @2) + (10:01 @3) 3.01 km (6:15 / km) +150m 5:00 / km
ahr:151 max:165 shoes: Nvii Race F1

Friday Apr 22 #

6 AM

Off-road Running 27:58 intensity: (27:15 @1) + (43 @2) 5.0 km (5:35 / km) +127m 4:58 / km
ahr:126 max:143 shoes: NVii Terra TT (2)

Proper trudge from Grinton Lodge. Easy day, off to Windermere tonight - active week!

Thursday Apr 21 #

6 AM

Off-road Running 1:22:44 intensity: (4:55 @1) + (16:00 @2) + (44:53 @3) + (16:20 @4) + (36 @5) 15.09 km (5:29 / km) +564m 4:37 / km
ahr:157 max:179 shoes: NVii Terra TT (2)

Pre-breakfast from Kettlewell YHA because M is doing some field work. First day remote working from the van, dreamy! Start of the Black Fell route then along to Buckden Pike - checking out a few bits for the champs race. Then a nice traversing descent to Starbotton and back. Gorgeous morning, crisp and sunny. Felt good.
Walked the first climb in my lunch break and around Aysgarth Falls after work. Good day.

Wednesday Apr 20 #

6 AM

Off-road Running 1:20:00 intensity: (10:00 @1) + (30:00 @2) + (35:00 @3) + (5:00 @4) 20.36 km (3:56 / km) +164m 3:47 / km
ahr:158 max:188 shoes: Hoka Clifton 8

Canal west with 2x20min MP in the middle. Felt really good, surprised to be clicking along around 3:30-35's with little effort. Nice morning for it, but some scary geese about.

Tuesday Apr 19 #

6 AM

Off-road Running 55:58 intensity: (15:58 @1) + (40:00 @2) 10.99 km (5:06 / km) +247m 4:35 / km
ahr:152 max:174 shoes: Icebug Outrun RB9X

Up the glen and halfway up the moor before dropping down. Nice morning, felt good - nice to come off a JK not feeling totally wrecked!

Monday Apr 18 #

9 AM

Off-road Running warm up/down 16:20 intensity: (13:10 @1) + (3:09 @2) + (1 @3) 3.05 km (5:21 / km)
ahr:131 max:149 shoes: NVii Crazy Lite F2

Forest Orienteering 32:51 intensity: (27 @1) + (7:05 @2) + (6:35 @3) + (7:55 @4) + (10:49 @5) 7.98 km (4:07 / km) +87m 3:54 / km
ahr:165 max:191 shoes: NVii Crazy Lite F2

JK Relay - 1st (1st on leg).
Really up for this with Matt and Will, been going after it for so long with so many cock-ups, but we were all fired up after the long covid break. Bit of discussion around leg orders but I think we were all happy with our usual running order.
Bit nervous before the start but got my head in gear and built some confidence from the last few days. Started hard as expected but with little splitting, chasing Pete H. Hit my gaffle well and Phil and I worked out we were on the same. Worked really well together through the woods and got back to the open with a lead. Felt good so decided to start working on the longer legs across and moved confidently through, creating a gap. Just one small slip on 13 (10-15s) heading up a bank a little early. All good back through to spectator and round the last loop but let the group of Phil, Pete B and Ben close when making a mistake on 23 (brain fading a little after pushing hard) - around 30s but it felt like less! Pushed on to come in 1st just ahead of the others but more importantly 2mins up on EUOC and 2:30 on FVO.
Matt and Will both did their jobs brilliantly holding the other teams off. Felt awesome to run down the run-in with them, feels like it's been a long time coming and it's really cool to have finally put it all together! Hopefully we can just keep doing it now!
3 medals from 3 races, probably my most consistent JK to date. Pleased with the weekend and feel I'm in a good place to build on this.

Off-road Running warm up/down 28:32 intensity: (12:15 @1) + (15:50 @2) + (27 @3) 4.97 km (5:45 / km) +26m 5:36 / km
ahr:138 max:155 shoes: Reebok Floatride Energy 3.0

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