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Training Log Archive: Nathan

In the 7 days ending May 1:

activity # timemileskm+mload
  Off-road Running5 5:34:51 40.51(8:16) 65.2(5:08) 1806842.8
  Road Running3 1:57:28 16.02(7:20) 25.79(4:33) 308170.5
  Forest Orienteering 1 21:19 2.28(9:21) 3.67(5:49) 19642.0
  Total8 7:53:38 58.82(8:03) 94.66(5:00) 23101055.2

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Sunday May 1 #

10 AM

Off-road Running 58:20 intensity: (30:51 @1) + (8:51 @2) + (18:19 @3) + (19 @4) 11.49 km (5:05 / km) +75m 4:55 / km
ahr:141 max:168 shoes: Reebok Floatride Energy 3.0

Recovery whilst M did some mapping.
Noticed I am not recovering nearly as well from races and hard efforts as I was through the winter. Feelings of lethargy and general fatigue for 2-3days after. Possibly a combination of the effects from Trigger and covid happening in a relatively short amount of time. Planning to call the doctor to get my levels checked as it's about the right time to do so since being vegetarian since 2019~ anyway, just to make sure there are no adverse effects. Trying to be a bit more on it sleep, food recovery wise.

Saturday Apr 30 #

12 PM

Off-road Running warm up/down 34:17 intensity: (12:05 @1) + (14:24 @2) + (7:41 @3) + (7 @4) 5.23 km (6:33 / km) +207m 5:28 / km
ahr:142 max:166 shoes: Nvii Race F2

Off-road Running 1:11:46 intensity: (46 @1) + (4:52 @2) + (14:11 @3) + (16:24 @4) + (35:33 @5) 15.33 km (4:41 / km) +705m 3:48 / km
ahr:173 max:195 shoes: Nvii Race F2

Guisborough 3 Tops, English Champs - 9th.
Looking forward to being back at a champs race (first since 2019!). Set off hard but not uncontrollably with the others and settled back with Elk for the first climb. Dropped well through the woods to be 1/2 with him as we headed to the second but then somehow my dibber fell out of the lanyard loop and away behind! Annoyingly had to stop and turn back losing maybe 10-15s but more importantly contact with the group. Had a decision to make between trying to close the gap on that climb or dropping back with the next pack. Chose the former but in hindsight, chasing 7 good runners up the hill in the heat on my own meant I burnt quite a few matches getting back on pace - and spent the first 2km of the more runnable stuff on top closing it further. Got back in touch over through Roseberry and was in a nice pack of Lamby, Elk and a couple of others who I figured would drop off inc. Kieran and Nathan. Gel up Roseberry, working but not feeling too bad but lost a little time up Roseberry Low. In my head I wanted to be pushing and turning the screw on the way back to CP5 from here and felt in an ok place to do so. As we reached the gradual climb back my chest suddenly got really tight making it difficult to keep going. Spent the rest of the climb trying to get it under control with intermittent walking and jogging but just couldn't get my breathing back. Quickly started going backwards, losing around 2 mins and 10 places! Moving steadily off the top for the final descent and saved a bit of dignity by taking a sneaky line to the finish.
A little disappointed with the end result but on the whole not an awful place to get back in to it. Tactically got it wrong on the 2nd climb, should have held back and trusted myself to push on later in the race. Pushing earlier made me work harder than I realised and I never fully got it back under control given the speed of the race. I think it's the longest and hardest I've pushed since having covid and past the hour mark it seems like this was still a smidge too much. Encouraging that my legs felt good to keep going and it's just getting that final bit of chesty stuff gone to be able to be back racing fully where I feel I should be. Looking forward to the other races this season, feel like I'm getting closer to being able to push 100% again which is exciting. Nice to be disappointed with 9th in a champs race though!
Shame to have effectively dropped some points. Bit too traily really to be a fell race, very little interesting running. It will be interesting to see what happens on the proper fell races!

Off-road Running warm up/down 20:49 intensity: (1:32 @1) + (3:19 @2) + (10:14 @3) + (4:31 @4) + (1:13 @5) 3.15 km (6:37 / km) +15m 6:28 / km
ahr:159 max:189 shoes: Nvii Race F2

Friday Apr 29 #

4 PM

Off-road Running 47:57 intensity: (14:04 @1) + (16:03 @2) + (11:07 @3) + (6:39 @4) + (4 @5) 9.94 km (4:49 / km) +237m 4:19 / km
ahr:149 max:178 shoes: Reebok Floatride Energy 3.0

Hirst Wood and back along the bank. Feeling pretty full from a big lunch but put in some easy strides and hill bounds. Feeling ok.

Thursday Apr 28 #

4 PM

Off-road Running 1:19:21 [2] 15.77 km (5:02 / km) +473m 4:23 / km
ahr:160 max:189

Wednesday Apr 27 #

6 PM

Off-road Running 10:21 intensity: (9:01 @1) + (1:14 @2) + (6 @3) 2.18 km (4:45 / km) +44m 4:19 / km
ahr:130 max:154

Forest Orienteering 21:19 intensity: (5:40 @1) + (10:39 @2) + (5:00 @3) 3.67 km (5:49 / km) +196m 4:35 / km
ahr:145 max:162

Off-road Running 12:00 intensity: (7 @1) + (1:19 @2) + (7:47 @3) + (2:47 @4) 2.12 km (5:40 / km) +50m 5:04 / km
ahr:159 max:172

Tuesday Apr 26 #

6 AM

Road Running 20:00 [1] 4.04 km (4:57 / km) +53m 4:39 / km
ahr:123 max:137 shoes: Reebok Floatride Energy 3.0

7 PM

Road Running warm up/down 14:52 intensity: (4:24 @1) + (8:44 @2) + (1:44 @3) 3.32 km (4:29 / km) +67m 4:04 / km
ahr:141 max:159 shoes: Adidas SL20

Road Running warm up/down 5:34 intensity: (4:27 @1) + (1:07 @2) 1.18 km (4:43 / km)
ahr:130 max:146 shoes: Adidas SL20

Strides.

Road Running 18:46 intensity: (10:01 @2) + (6:15 @4) + (2:30 @5) 4.91 km (3:49 / km)
ahr:144 max:155 shoes: Adidas SL20

Track session in Keighley. Tom Adams and Jack Wood had told me before a group of fell runners ran a track session here on a Tuesday. Haven't managed to get down yet but now is good timing before Sweden to get a few in and turn the legs over. Didn't know so many by name, only really Ian Holmes, but it's a nice group and good of them to let me join.
Session of 5x 400m(100), 200m(300). 400s were to be controlled and the 200s hard. Aimed for roughly 5k pace for the 4s and off feel for the 2s. Running quite well but just off the front of the other guys.
Splits:
400s: 73, 72, 71, 69, 70
200s: 30, 30, 30, 30, 29

Road Running warm up/down 16:01 [1] 3.46 km (4:38 / km) +117m 3:58 / km
ahr:150 max:169 shoes: Adidas SL20

Monday Apr 25 #

6 AM

Road Running 42:15 intensity: (41:19 @1) + (55 @2) + (1 @3) 8.88 km (4:45 / km) +72m 4:34 / km
ahr:126 max:147 shoes: Hoka Clifton 8

Tired over the weekend and still tired this morning so just an easy day today. Saw a woman get attacked by a goose, what a morning.

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