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Training Log: Nathan

In the last 7 days:

activity # timemileskm+m
  Running6 5:46:47 45.24(7:40) 72.8(4:46) 976
  Strength and conditoning2 1:45:00
  Orienteering1 1:06:12 6.63(9:59) 10.67(6:12) 200
  Total9 8:37:59 51.87 83.47 1176
averages - sleep:8.1
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TuWeThFrSaSuMo

Monday Dec 5 #

4 PM

Running 47:37 [2] 10.04 km (4:45 / km) +115m 4:29 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Keeping it easy pre circuits. Felt a bit more springy today, cold has subsided somewhat.
5 PM

Strength and conditoning (Circuits) 50:00 [2]

Sunday Dec 4 #

11 AM

Running 1:00:00 [2] 11.98 km (5:01 / km) +250m 4:32 / km
slept:7.0 shoes: Inov-8 Race Ultra 270

Easy hour with Joe. Began to feel tired at the end.

Saturday Dec 3 #

2 PM

Running (Warm up) 30:00 [1] 4.5 km (6:40 / km)
shoes: Nike Zoom Pegasus 31

Warm up lap of the course then more jogging and drills.

Running race 10:38 [5] 3.2 km (3:19 / km) +47m 3:06 / km
slept:8.0 shoes: Adidas Distancestar

Leeds Uni xc relays -3rd leg.

Set out in 4th by Olly and was running solo from the start. Set off pretty hard but just didn't quite feel like I had that zip today. Gap never really changed with me and the leeds runner in front and just kept grinding away solo. Moved fine around the footy pitches and then tried to push on the meadowy field but legs didn't give me anymore. After the woods a Beckett guy came up from behind and sat in front so tried to stick with him but he pulled ahead a touch on the last couple of rises before the finish. Came back in 5th so did my job to an extent in keeping the team competitive and Sam gained another place which was nice. Little frustrated I couldn't force myself to more, but not the worst run on an average day. Good running from the shuoc contingent though, with Matt and Olly doing well on the earlier legs.

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Warm down including to the bus stop to head home, bit of a shame to miss the night out.

Friday Dec 2 #

12 PM

Running 50:53 [1] 9.69 km (5:15 / km) +126m 4:56 / km
slept:10.5 shoes: Nike Zoom Pegasus 31

Easy with Matt in Porter. Bit coldy and tight behind my right knee, felt better towards the end.

Thursday Dec 1 #

3 PM

Running warm up/down 16:19 [1] 3.51 km (4:39 / km) +15m 4:33 / km
shoes: Nike Zoom Pegasus 31

Running 31:00 [4] 7.77 km (3:59 / km) +131m 3:41 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Dragged myself out for a session to try and clear my head and ease my legs out. 15min tempo (3mins) then a Mona Fartlek which I got wrong annoyingly, did 2*90(90, 2*60(60), 2*30(30), 215(15). Moving better than expected just kept it all nice and relaxed with the weekend in mind.
Splits:
15min tempo:
4.15k (3:36's)
Mona fartlek:
430m, 470m, 290m, 300m, 160m, 170m, 80m, 80m.

Pretty consistent, shorter ones had hills. Recs included.

Running warm up/down 10:47 [1] 2.0 km (5:24 / km) +69m 4:36 / km
shoes: Nike Zoom Pegasus 31

Wednesday Nov 30 #

8 AM

Strength and conditoning 55:00 [3]
slept:7.5

7 PM

Orienteering 1:06:12 [3] 10.67 km (6:12 / km) +200m 5:40 / km
shoes: VJ Supra V2 (2)

Redmires training with Joe and Matt, compass generally good but was quite scrappy in the circle. Loved it.

Tuesday Nov 29 #

6 PM

Running warm up/down 21:34 [1] 4.78 km (4:31 / km) +18m 4:26 / km
shoes: Nike Zoom Pegasus 31

Easy breezing along fulwood and bingham.

Running intervals 30:00 [4] 8.03 km (3:44 / km) +117m 3:29 / km
slept:8.5 shoes: Adidas Distancestar

SHUOC Intervals. Tried out my new spikes from Up and Running, the guy said they're 'all rounders' so got a bit of a bargain in that I can run track and xc in them. Session was 6x4mins (1min). All with Matt off the front, dark, cold and quite icy out so was a bit of a mental challenge as well and legs felt heavy at the end (maybe not used to spike running yet). Splits:

1.24 (3:13's), 1.19 (3:18's), 1.19 (3:18's), 1.19 (3:18's), 1.18 (3:22's), 1.17 (3:25's), flagged at the end but both of us did, ground it out. Recs included.

Running 6:00 [4] 1.25 km (4:48 / km) +17m 4:30 / km
shoes: Adidas Distancestar

Strides 6x30(30).

Running warm up/down 11:59 [1] 2.05 km (5:51 / km) +71m 4:59 / km
shoes: Nike Zoom Pegasus 31

Chilled run back with Matt and Cizza.

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