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Training Log Archive: Nathan

In the 7 days ending Nov 10, 2015:

activity	#	time	miles		km		+m				load
Running	10	6:03:51	47.26	(7:42)	76.05	(4:47)	1194				935.0
Strength and conditioning	3	2:20:00									330.0
Orienteering	1	17:42	2.08	(8:30)	3.35	(5:17)	73	21 /	23c	91%	53.1
Total	11	8:41:33	49.34		79.4		1267	21 /	23c	91%	1318.1

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Tuesday Nov 10, 2015 #

3 PM

Running (Warm up/down) 20:44 [1] 4.5 km (4:36 / km) +24m 4:29 / km
shoes: Inov8 Trailroc 235

Easy around the village.

Running (Intervals) 34:00 [4] 6.77 km (5:01 / km) +75m 4:46 / km
shoes: Inov8 Trailroc 235

Set i would have done in Sheffield (altered with Jackie in Crewe).
6x3mins [2mins], feeling a bit tired on the 4th and 5th but not too bad, paces between 3:20-3:30.
Finished off with 6x20(20).
Quite windy and the field was very soft and began to churn up after the 3rd 3min. Good session.

C • location? 2

Monday Nov 9, 2015 #

11 AM

Running 36:39 [2] 8.18 km (4:29 / km) +80m 4:16 / km

Boring windy flat mileage at home, tried out dad's shoes, not for me (mizuno wave riders), too little give and didn't fit well. Got it done.

6 PM

Strength and conditioning 50:00 [3]

Surprisingly tough set in the gym on my own, getting big(by).

Sunday Nov 8, 2015 #

11 AM

Strength and conditioning 1:00:00 [2]

In the gym with Harriet, chilled session other than the step machine

Running 17:50 [3] 4.3 km (4:09 / km)
shoes: New Balance 1080v3

Ran back from the gym to granny's.

Saturday Nov 7, 2015 #

8 AM

Running (Warm up/down) 20:00 [1] 4.0 km (5:00 / km)
shoes: Inov-8 x-talon 190 Orange

Running (Intervals) 31:21 [4] 6.74 km (4:39 / km) +92m 4:21 / km
shoes: Inov-8 x-talon 190 Orange

Early session, out the door by 7:30. Did it pre breakfast and actually felt ok. Absolutely appalling weather, torrential rain and a partially flooded Endcliffe Park made for quite tough conditions.

8 minute tempo (2.11k)
2x5x1min(1min) (3.9k) moving consistently around 3:15's, pushed but slipped a lot.
5x20secs(20secs), all around 110m.
Good session, felt good after the tempo, couldn't be arsed before. Good to get it out of the way before going home today.

Friday Nov 6, 2015 #

11 AM

Running 52:17 [3] 10.74 km (4:52 / km) +248m 4:22 / km
shoes: Inov8 Trailroc 235

Up Porter with James, hamstring still tugging a bit, had to push to catch up after sacking in the moor so a few 3:40 splits thrown in. Better by the end.

5 PM

Running 5:00 [1] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: New Balance 1080v3

Started jogging, hamstring still tight, session tomorrow morning so compensated with core.

Strength and conditioning 30:00 [2]

Core session as no running, missed circuits so I'll shove another one in on sunday.

Thursday Nov 5, 2015 #

10 AM

Running 29:00 [2] 6.11 km (4:45 / km) +83m 4:27 / km
shoes: New Balance 1080v3

Easy misty morning mileage, very wet up to Forge Dam, feeling good.

7 PM

Running 12:53 [4] 2.94 km (4:23 / km) +59m 3:59 / km
shoes: New Balance 1080v3

Jog over to the Edge, then Tempo around the loop on the paddock and then over to Stephenson for hills.

Running hills 19:14 [4] 3.93 km (4:54 / km) +140m 4:09 / km
shoes: New Balance 1080v3

Hills with Joe, Dane and Alice on Oakholme Road. Wasn't feeling all well and left hamstring felt tight so didn't join Joe and Dane on the 80's. Went for 6x60secs then 4x30secs. Good work, focus on technique, hamstring loosened off.

Orienteering (Sprintervals) 17:42 [3] *** 3.35 km (5:17 / km) +73m 4:46 / km
spiked:21/23c shoes: New Balance 1080v3

Sprintervals planned by Joe around Stephenson and Endcliffe. Well planned and tough with the scale. Good on the first 2 loops, bit scrappy on the third, better on the 4th and was clean on the final mass start one with the boys. Good work.

Wednesday Nov 4, 2015 #

3 PM

Running 1:12:53 [2] 14.54 km (5:01 / km) +353m 4:28 / km
shoes: Inov8 Trailroc 235

Nice run out in Rivelin with some of the SHUOC boys, hung with Matt and Potter, feeling ok.

7 PM

Running 12:00 [1] 2.3 km (5:13 / km) +20m 5:00 / km
shoes: New Balance 1080v3

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