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Training Log: Nathan

In the last 7 days:

activity # timemileskm+m
  Running10 7:45:04 60.66(7:40) 97.63(4:46) 931
  Orienteering2 1:01:47 8.7(7:06) 14.0(4:25) 140
  Cross Training1 40:00
  Total11 9:26:51 69.36 111.63 1071
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Friday Jan 18 #

8 AM

Cross Training 40:00 intensity: (26:19 @1) + (4:05 @2) + (9:20 @3) + (16 @4)
ahr:113 max:174

Woke up for normal pre brek but as expected my heels hurt after track because of tight calves. Jumped on the spinner for 40mina instead. Need to be careful with plantar fascia out here, hard ground isn't the best for it. Checked out the vid from last night, need to be way more aggressive at the start of track races to put myself in a position to challenge.

Thursday Jan 17 #

7 AM

Running 33:12 intensity: (20:43 @1) + (10:15 @2) + (2:14 @3) 6.0 km (5:32 / km) +89m 5:09 / km
ahr:121 max:148 shoes: Adidas Solar Drive

Easy with Harriet pre breakfast up to the asylum then a little loop.
8 PM

Running warm up/down 23:54 intensity: (32 @1) + (2:22 @2) + (15:17 @3) + (5:43 @4) 4.97 km (4:49 / km) +40m 4:38 / km
ahr:156 max:178 shoes: Adidas Solar Drive

Running race 4:10 intensity: (8 @1) + (4 @2) + (34 @3) + (1:24 @4) + (2:00 @5) 1.56 km (2:41 / km) +1m 2:40 / km
ahr:176 max:195 shoes: NB Sarava XC5000

Vic Milers 1500m (D race).

Decided to enter this because basically I like racing and wanted to get back in to the swing of it. Never ran one before so plan was just to enjoy it and not stress about times, didn't look at my watch once. Start was way quicker than I expected and I ended up getting a bit frustratingly boxed for the first lap. Couple of gaps appeared so moved up to give myself some breathing room but didn't quite settle in to a spot. From there I just tried to slowly wind it up to the end which worked pretty well. Think I actually left it a bit late though as I felt I had a fair bit left in the tank at the end. Nice first outting and I think more importantly it's given me a little mojo back and a nice indicator that things are still moving ok despite a couple of sub-par weeks training wise. Going to try and get some sort of competitive race/session in each week now, I like it and think there's a lot of benefits to regular low-stress competition.

Running warm up/down 3:43 intensity: (11 @1) + (1:04 @2) + (2:28 @3) 0.66 km (5:37 / km) +4m 5:27 / km
ahr:149 max:160 shoes: Adidas Solar Drive

Running 15:00 intensity: (30 @2) + (6:25 @3) + (8:05 @4) 3.52 km (4:16 / km) +138m 3:34 / km
ahr:165 max:179 shoes: Adidas Solar Drive

10x1min(30s) afterwards. Attempted to make it a hill session but didn't really work so varying gradients including some downhill reps too. Felt pretty good just shoving it out off feel.

Running 13:59 intensity: (9:18 @2) + (4:39 @3) + (2 @4) 3.0 km (4:39 / km) +45m 4:20 / km
ahr:147 max:169 shoes: Adidas Solar Drive

Wednesday Jan 16 #

7 AM

Running 1:00:01 intensity: (30 @1) + (31:54 @2) + (26:04 @3) + (1:33 @4) 13.17 km (4:33 / km) +93m 4:24 / km
ahr:149 max:179 shoes: Adidas Solar Drive

Easy hour pre breakfast, bit tougher in the heat. Decided to enter the Vic Milers 1500 tomorrow night just for a bit of a tester. Never raced anything that short and haven't done the speed work for it but it'll be a good indicator to build from.
6 PM

Running 30:00 intensity: (9 @1) + (21:07 @2) + (8:40 @3) + (4 @4) 6.61 km (4:32 / km) +48m 4:23 / km
ahr:145 max:168 shoes: Adidas Solar Drive

Easy pipebridge and back, felt good, interesting podcast.

Tuesday Jan 15 #

12 PM

Running 40:28 intensity: (2:17 @1) + (35:44 @2) + (2:27 @3) 8.0 km (5:03 / km) +105m 4:45 / km
ahr:136 max:158 shoes: Adidas Solar Drive

Easy river with Mary before her flight.
6 PM

Running warm up/down 9:28 intensity: (56 @1) + (7:37 @2) + (55 @3) 2.0 km (4:44 / km) +26m 4:26 / km
ahr:137 max:154 shoes: New Balance Vazee Rush v2

Orienteering 15:27 intensity: (2:17 @2) + (49 @3) + (12:14 @4) + (7 @5) 3.46 km (4:28 / km) +47m 4:11 / km
ahr:166 max:185 shoes: New Balance Vazee Rush v2

Ran a SiS course from last year at La Trobe on the way back after dropping Mary at the airport. Kept everything controlled and felt good, keeping contact better than I have done recently. Running fairly comfortably, focusing on the navigation.

Running 3:25 intensity: (1:30 @2) + (1:55 @3) 0.78 km (4:23 / km)
ahr:149 max:163 shoes: New Balance Vazee Rush v2

Between starts.

Orienteering 11:55 intensity: (33 @2) + (3:02 @3) + (8:20 @4) 2.54 km (4:42 / km) +35m 4:24 / km
ahr:167 max:177 shoes: New Balance Vazee Rush v2

Followed by a long legs exercise Aston gave me. Focused on planning ahead well, good even with the difficult multilevel and traps.

Orienteering 17:31 intensity: (16 @1) + (2:29 @2) + (6:05 @3) + (8:41 @4) 4.0 km (4:22 / km) +28m 4:14 / km
ahr:161 max:177 shoes: New Balance Vazee Rush v2

2x multi-tech sprintervals, good to keep chopping technique but began to get a little tired at the end. Last section felt fairly JK relevant and it all felt good.

Running warm up/down 9:03 intensity: (1:52 @2) + (7:11 @3) 2.01 km (4:31 / km) +23m 4:16 / km
ahr:153 max:165 shoes: New Balance Vazee Rush v2

Monday Jan 14 #

7 AM

Running 1:03:04 intensity: (1:02 @1) + (53:38 @2) + (8:24 @3) 13.0 km (4:51 / km) +27m 4:48 / km
ahr:140 max:156 shoes: Adidas Solar Drive

Easy pre breakfast. Going to watch the tennis today so not sure if there'll be anything else.

Sunday Jan 13 #

2 PM

Running warm up/down 10:10 intensity: (55 @1) + (8:31 @2) + (44 @3) 2.06 km (4:56 / km) +22m 4:41 / km
ahr:132 max:146 shoes: Adidas Solar Drive

Orienteering 16:54 intensity: (2:54 @2) + (10:06 @3) + (3:54 @4) 4.01 km (4:13 / km) +30m 4:04 / km
ahr:159 max:180 shoes: Adidas Solar Drive

Bit of sprint training with M at Melbourne Uni. Fun area but quite a lot of building work meaning some parts of the course were inaccessible. Felt a bit flat, hopefully next week see's a full return to normal training.

Running warm up/down 10:12 intensity: (21 @1) + (9:25 @2) + (26 @3) 2.06 km (4:58 / km) +11m 4:50 / km
ahr:140 max:155 shoes: Adidas Solar Drive

6 PM

Running 1:16:11 intensity: (2:48 @1) + (26:51 @2) + (44:31 @3) + (2:01 @4) 16.0 km (4:46 / km) +198m 4:29 / km
ahr:150 max:174 shoes: Adidas Solar Drive

Longer one on the river before dinner. Invested in a new Garmin with wrist HR for convenience and comfort but I reckon it over eggs the readings a bit. Will be able to tell more with a few more runs.

Saturday Jan 12 #

7 AM

Running warm up/down 15:58 [1] 3.0 km (5:20 / km) +4m 5:17 / km
shoes: Nike Air Zoom Streak 5

Running 16:22 [4] 5.0 km (3:16 / km) +37m 3:09 / km
shoes: Nike Air Zoom Streak 5

Went for a bit of a jaunt around Parkville Parkrun with Mary, Tash and H. Started out fairly hard but was soon on my own so settled in to a more tempoish effort. Nice morning out.

Running 26:44 [1] 4.23 km (6:19 / km) +20m 6:11 / km
shoes: Nike Air Zoom Streak 5

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