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Training Log Archive: Nathan

In the 7 days ending Mar 8, 2016:

activity	#	time	miles		km		+m	load
Running	8	4:51:54	37.75	(7:44)	60.75	(4:48)	602	799.4
Orienteering	3	2:16:35	14.11	(9:41)	22.71	(6:01)	574	429.3
Strength and conditioning	1	50:00						150.0
Total	9	7:58:29	51.86		83.46		1176	1378.7

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Tuesday Mar 8, 2016 #

5 PM

Running (Warm up) 32:56 [2] 7.52 km (4:23 / km) +50m 4:14 / km
shoes: New Balance m1080 v5

Skeptical about the distance but that's what maps gave me after Garmin messed up. Easy down to track with Potter, nice evening jog and chat.

6 PM

Running intervals 23:46 [4] 5.36 km (4:26 / km) +3m 4:25 / km
shoes: New Balance m1080 v5

Really good session on the track. Moving in to the last phase now so more top end work, emphasis on maintaining good form. 12x400m (45secs), short recovery made it tough work on the second half, but enjoyed it thoroughly. Times nice and consistent:

75.2, 71.8, 71.1, 71.5, 70.2, 73.0, 71.4, 71.1, 71.1, 71.3, 70.7, 68.9.
Some variations because of weaving to avoid other groups. Nice to have Joe joining me for the last 2.

C • everyone loves 2

Running (Warm down) 15:30 [1] 3.03 km (5:07 / km) +33m 4:51 / km
shoes: New Balance m1080 v5

Chilled jog to the bus then home from Broomhill.

Monday Mar 7, 2016 #

4 PM

Running 52:51 [3] 11.04 km (4:47 / km) +242m 4:19 / km
shoes: Salomon Sense Link

Steady paced Porter Summit with Paddy, good chat and a lovely day.

6 PM

Running 16:39 [1] 3.77 km (4:25 / km) +60m 4:05 / km
shoes: Inov8 Road-x 255

To and from goodwin

Strength and conditioning (SHUOC Circuits) 50:00 [3]

Sunday Mar 6, 2016 #

12 PM

Orienteering 50:00 [3] 8.0 km (6:15 / km) +150m 5:43 / km
shoes: Inov-8 x-talon 212

Some good work on Brimham with the guys and Alice. Very tricky in the rocks and went too fast making constant mistakes. Compass broke on the open, came out of the bezzel, but was stupidly quick with Daneo and Wooders. Reran the rocks at the end. Good day, not too much, nice carvery to finish.

Good weeks training, not much mileage but good quality sessions. Push on next week then winding down.

Saturday Mar 5, 2016 #

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Supra V2

WU/D.

Orienteering 1:07:02 [3] 9.57 km (7:00 / km) +392m 5:49 / km
shoes: VJ Supra V2

Good little training on Guisecliffe with Dane, Joe and Alice as the YHOA training has been cancelled. Mainly with the boys at a bit of a faster pace. Started with a tricky mass start, moving in the to quarry straight away which was tough without kites. Then a short jog to the tough forest, tough nav and tough underfoot made it hard going but was navigating well and there were interesting route choices. Foot was hurting a bit so was going to see how it felt after lunch. Felt fine, moved well through the nicer bit of woods on a bit of a staggered start, chasing the others down. Thoroughly enjoyable day, good area and encouraging signs. Bloody cold though. Time was a bit stop start so might have missed bits off.

Friday Mar 4, 2016 #

8 AM

Running (Warm up) 10:02 [1] 2.14 km (4:41 / km) +31m 4:22 / km
shoes: New Balance m1080 v5

Easy warm up through Endy and Bingham.

Running intervals 25:52 [4] 5.4 km (4:47 / km) +51m 4:34 / km
shoes: New Balance m1080 v5

Early morning pain train. Fairly short session of 6x800m(90s). Times a bit inconsistent because of the hill through the park and had little motivation to go and do it but ground it out and was feeling pretty good by the end.

Running (Warm down) 10:58 [1] 2.24 km (4:54 / km) +46m 4:26 / km
shoes: New Balance m1080 v5

Little loop after then back to the flat.

Thursday Mar 3, 2016 #

5 PM

Running (Warm up) 13:13 [1] 2.4 km (5:30 / km) +20m 5:17 / km
shoes: New Balance m1080 v5

Down to West Street to meet Dane and Potter.

Orienteering 19:33 [4] 5.14 km (3:48 / km) +32m 3:41 / km
shoes: New Balance m1080 v5

Good sprinterval session with Dane and Adam around West Street and Devonshire Green. Some interesting route choice legs and some tricky stuff in the estate at the end. Not going that hard throughout, just focusing on technique which still felt a bit sloppy, especially contact in the more intricate stuff. (recs not included).

Running (Warm down) 15:07 [1] 2.85 km (5:18 / km) +66m 4:45 / km
shoes: New Balance m1080 v5

Warm down via tesco to try and replenish some of the carnage from last night.

Wednesday Mar 2, 2016 #

10 AM

Running 55:00 [5] 11.0 km (5:00 / km)
max:188 shoes: New Balance m1080 v5

Physiological testing in Crewe. Felt pretty weird and crappy on the first few speeds but felt more comfortable once it was over 15kmh. Got about 1:30 in to 20kph then stopped it there. Improvement by about 30seconds from October but would have liked another 30 and think maybe I should have kept pushing. Encouraging signs going in to racing though. Time/distance inc warm up/down are estimates.

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