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Training Log Archive: Nathan

In the 1 days ending Sep 20, 2018:

activity # timemileskm+mload
  Running2 1:32:48 12.55(7:24) 20.19(4:36) 572227.5
  Orienteering1 32:10 3.78(8:30) 6.09(5:17) 4453.7
  Total2 2:04:58 16.33(7:39) 26.29(4:45) 616281.2

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Th

Thursday Sep 20, 2018 #

8 AM

Running warm up/down 25:11 intensity: (2:20 @1) + (11:36 @2) + (4:39 @3) + (6:36 @4) 5.61 km (4:30 / km) +48m 4:19 / km
ahr:149 max:174 shoes: Nike Air Zoom Pegasus 32

AWOL hrm.

Running 34:48 intensity: (14 @1) + (11:56 @2) + (8:49 @3) + (13:49 @4) 7.53 km (4:37 / km) +446m 3:34 / km
ahr:159 max:177 shoes: Nike Air Zoom Pegasus 32

Quality hill session with Pat on Eaglemont. 4x80s, 6x60s, 6x40s, float down recoveries. Took a couple of reps to find a rhythm then felt nice and controlled throughout, good form. Need to really keep a hill or hard terrain session in each week to keep strong.
C • Session 2

Running warm up/down 15:26 intensity: (8:19 @1) + (4:50 @2) + (2:17 @3) 3.08 km (5:01 / km) +41m 4:42 / km
ahr:136 max:161 shoes: Nike Air Zoom Pegasus 32

3 PM

Running 17:23 intensity: (5:44 @1) + (9:42 @2) + (1:57 @3) 3.98 km (4:22 / km) +37m 4:11 / km
ahr:135 max:156 shoes: Nike Air Zoom Pegasus 32

Jog to Fairfield.

Orienteering 13:39 intensity: (6:26 @1) + (3:35 @2) + (3:38 @3) 2.71 km (5:02 / km) +26m 4:48 / km
ahr:116 max:148 shoes: Nike Air Zoom Pegasus 32

Hanging.

Orienteering 18:31 intensity: (10:21 @1) + (5:41 @2) + (2:29 @3) 3.38 km (5:29 / km) +18m 5:20 / km
ahr:125 max:154 shoes: Nike Air Zoom Pegasus 32

Shadowing and a bit of coaching at Fairfield.

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