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Training Log: Nathan

In the last 7 days:

activity # timemileskm+m
  Running11 6:56:02 58.17(7:09) 93.61(4:27) 882
  Orienteering◪2 57:33 8.44(6:49) 13.58(4:14) 54
  Total11 7:53:35 66.6(7:07) 107.19(4:25) 937
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ThFrSaSuMoTuWe

Tuesday Nov 20 #

6 AM

Running 30:00 intensity: (11:03 @1) + (17:00 @2) + (1:57 @3) 6.03 km (4:58 / km) +27m 4:52 / km
ahr:127 max:141 shoes: Nike Air Zoom Pegasus 34

With Joe pb
5 PM

Running warm up/down 15:11 intensity: (1:38 @1) + (12:58 @2) + (35 @3) 3.05 km (4:58 / km)
ahr:132 max:145 shoes: Nike Air Zoom Pegasus 34

Running intervals 31:16 intensity: (4:14 @1) + (2:04 @2) + (5:03 @3) + (19:51 @4) + (4 @5) 7.58 km (4:08 / km) +1m 4:07 / km
ahr:162 max:181 shoes: Nike Air Zoom Pegasus 34

Track tuesday's. Feeling wiped out all day and not looking forward to grinding around the track.
Session of 6x1200m(90s). Planned to keep things steady and just roll through in around 3:50~. Went well worked with Pat on a couple then just stayed relaxed on my own pace when he kicked on. Good consistency and control throughout.

Running 5:04 intensity: (1:07 @1) + (2:05 @2) + (1:52 @3) 0.87 km (5:48 / km) +1m 5:46 / km
ahr:137 max:160 shoes: Nike Air Zoom Pegasus 34

5x100m cruisey strides.

Running warm up/down 15:39 intensity: (44 @1) + (14:24 @2) + (31 @3) 3.0 km (5:13 / km) +7m 5:09 / km
ahr:133 max:141 shoes: Nike Air Zoom Pegasus 34

Monday Nov 19 #

6 AM

Running 1:00:00 intensity: (23 @1) + (5:05 @2) + (49:14 @3) + (5:18 @4) 15.33 km (3:55 / km) +163m 3:43 / km
ahr:155 max:170 shoes: Nike Air Zoom Pegasus 34

Back in school and weather looking hot today meant getting my raz done early this morning. Feeling pretty good, climbs a bit grindy but kept it steady and enjoyed it.
5 PM

Running warm up/down 6:38 intensity: (1:00 @1) + (5:18 @2) + (20 @3) 1.51 km (4:24 / km)
ahr:132 max:145 shoes: Nike Air Zoom Pegasus 34

Orienteering◪ 18:44 intensity: (26 @1) + (2:29 @2) + (14:10 @3) + (1:39 @4) 4.31 km (4:21 / km) +13m 4:17 / km
ahr:154 max:170 shoes: Nike Air Zoom Pegasus 34

Short sprint session planned by Joe a couple of weeks ago as it was more interesting than a jog. Kept Trying to be disciplined but it was tough in the heat. Couple of observations, at the minute I seem unwilling to ease back the pace and focus in the really tricky sections and I'm also unwilling to go back on myself even if it's a better route. Couple of things to work on in the next session.

Running warm up/down 9:06 intensity: (10 @1) + (1:41 @2) + (7:15 @3) 2.04 km (4:28 / km) +10m 4:22 / km
ahr:148 max:157 shoes: Nike Air Zoom Pegasus 34

Sunday Nov 18 #

9 AM

Running 1:23:21 intensity: (40:04 @1) + (23:15 @2) + (17:10 @3) + (2:52 @4) 17.23 km (4:50 / km) +567m 4:09 / km
ahr:136 max:170 shoes: Nike Air Zoom Pegasus 34

Easy in the Dandenongs with Joe and Aston. Good chat throughout but feeling pretty knackered, especially on any climbs. Hopefully back to normal training from tomorrow, should be able to get back some consistency up to Christmas.

Saturday Nov 17 #

7 AM

Running 30:00 intensity: (4:03 @1) + (24:55 @2) + (1:02 @3) 6.72 km (4:28 / km) +31m 4:22 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 34

Usual
1 PM

Running warm up/down 13:25 intensity: (1:22 @1) + (9:13 @2) + (2:50 @3) 3.18 km (4:13 / km) +10m 4:09 / km
ahr:142 max:162 shoes: Nike Air Zoom Pegasus 34

Orienteering◪ 12:56 intensity: (13 @2) + (58 @3) + (2:23 @4) + (9:22 @5) 3.36 km (3:51 / km) +1m 3:50 / km
ahr:182 max:189 shoes: Nike Air Zoom Streak 5

Sprint in to Spring 5 - Penola, 2nd.
Just never really clicked today. Felt really rushed all the way and never settled, mentally just very absent and not really in the mood. A number of really poor mistakes. Felt tired, should have just chilled and got the nav right, perhaps 7 races in 2 weeks is a bit much. Think I'll start adding more technical training from after next weekend, running is all well and good but whilst here I should be focusing more on O.

Orienteering◪ 25:53 intensity: (7:53 @1) + (2:35 @2) + (9:01 @3) + (6:24 @4) 5.91 km (4:23 / km) +40m 4:14 / km
ahr:150 max:174 shoes: Nike Air Zoom Pegasus 34

Hanging tapes then running the training with the boys, generally navigating ok but a no juice.
6 PM

Running 30:00 intensity: (49 @1) + (24:48 @2) + (4:23 @3) 7.09 km (4:14 / km) +28m 4:09 / km
ahr:149 max:158 shoes: Nike Air Zoom Pegasus 34

Cruise along the coast once back. Stuck some tunes on and got on with it.

Friday Nov 16 #

7 PM

Running 22:56 [1] 4.46 km (5:08 / km) +23m 5:01 / km
shoes: Nike Air Zoom Pegasus 34

Easy with Eric to dinner. That's all for today. Bit annoyed about how crap the last 2 weeks have been training. Back on it next week.

Thursday Nov 15 #

6 AM

Running 20:00 intensity: (11:29 @1) + (6:00 @2) + (2:31 @3) 4.27 km (4:41 / km) +11m 4:38 / km
ahr:133 max:141 shoes: Nike Air Zoom Pegasus 34

Easy pb shake out.
8 PM

Running warm up/down 15:03 [1] 3.23 km (4:40 / km) +1m 4:39 / km
shoes: Nike Air Zoom Pegasus 34

Running 15:14 [5] 5.02 km (3:02 / km) +1m 3:02 / km
shoes: Adidas Distancestar 2

Vic 5000m B race.

Thought this would be a good an opportunity as any to try and put a time down. Slight breeze but conditions were pretty good. Basic plan was to sit in 3's through to 3.5k~ and then turn it up a bit. Started reasonably well but was maybe further forward than I should have been and caught in an annoying gap between the front 3 and the main pack just behind. Felt good for the first 2k and tried to keep relaxed on the pace. 3k ticked by fine as well then I began to feel myself just edge backwards a touch and lose contact a little. Didn't really go pop but just gradually slowed despite trying to maintain effort and by the last 2 laps where I should have been able to kick on I felt a bit done in so ground it out to the finish.
Disappointed with this really, despite it being a PB. Would like to think from training that I'm in better shape than this so perhaps tactically I didn't run too well today and should maybe have sat back more rather than start aggressively. Perhaps Bright is still in the legs a bit too but can't use that as an excuse. Just feels like a bit of a missed opportunity and has left me questioning whether the training needs to be changed up a bit.

Running 13:09 [2] 3.0 km (4:23 / km) +2m 4:22 / km
shoes: Nike Air Zoom Pegasus 34

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  • Apr 19, 2019 [21w, 2d]: Y!! - JK 2019

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