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Training Log Archive: Nathan

In the 7 days ending Apr 6, 2016:

activity	#	time	miles		km		+m				load
Running	7	4:48:30	38.76	(7:27)	62.38	(4:37)	411				704.7
Orienteering	1	1:16:19	8.15	(9:22)	13.12	(5:49)	150	14 /	22c	63%	228.9
Cross Training	1	1:05:00									130.0
Strength and conditioning	2	1:00:00									120.0
Total	9	8:09:49	46.91		75.5		561	14 /	22c	63%	1183.7

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Wednesday Apr 6, 2016 #

1 PM

Running tempo 45:19 [4] 11.7 km (3:52 / km) +116m 3:41 / km
ahr:166 max:177 shoes: New Balance m1080 v5

Steady tempo on the roads, maintained pace well.

C • smiley miles 1

7 PM

Strength and conditioning 40:00 [2]

Tuesday Apr 5, 2016 #

1 PM

Running (Warm up) 12:44 [1] 2.72 km (4:41 / km) +14m 4:34 / km
ahr:143 max:165

Running intervals 20:20 [4] 4.63 km (4:23 / km) +18m 4:18 / km
ahr:160 max:187

Wheels back turning today, 10x400 (45), felt good.

Running (Warm down) 12:00 [1] 2.5 km (4:48 / km) +10m 4:42 / km

Monday Apr 4, 2016 #

4 PM

Running 25:17 [2] 5.43 km (4:39 / km) +36m 4:30 / km
ahr:141 max:155 shoes: Inov-8 Road x-233

Easy trundling around, recovery.

9 PM

Strength and conditioning (Core) 20:00 [2]

Sunday Apr 3, 2016 #

12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 x-talon 212

Orienteering 1:16:19 [3] *** 13.12 km (5:49 / km) +150m 5:30 / km
ahr:159 max:174 spiked:14/22c shoes: Inov-8 x-talon 212

Shoddy run at Sherwood pines. Fine on 1, map wrong on 2/3, messed up a few after including running straight through 7. The got bored of running on paths and plodded in, debating retiring. Poor and couldn't have cared much less.

Saturday Apr 2, 2016 #

9 AM

Running (Warm up) 25:00 [1] 3.5 km (7:09 / km)
shoes: Inov-8 Road x-233

Easy cruise round a lap then drills.

Running 16:36 [5] 5.0 km (3:19 / km) +51m 3:10 / km
shoes: Inov-8 Road x-233

Braunston Parkrun-1st.

Really grim day, very wet and windy. Off the front on my own from the start and didn't see anyone else. Not good conditions and a lonely run but still held a consistent pace. Just want a nice day and a pack.
Won by 1:18-v lonely.

Cross Training 1:05:00 [2]

Cycled home, took a bit longer than I thought. About 22k.

Friday Apr 1, 2016 #

12 PM

Running 1:01:40 [2] 12.88 km (4:47 / km) +114m 4:35 / km
ahr:152 max:168 shoes: Salomon Sense Link

Thursday Mar 31, 2016 #

12 PM

Running (Warm up) 12:36 [1] 2.77 km (4:33 / km) +20m 4:23 / km
ahr:141 max:156 shoes: New Balance m1080 v5

Running intervals 21:58 [4] 5.25 km (4:11 / km) +32m 4:04 / km
ahr:161 max:180 shoes: New Balance m1080 v5

8x600(45s).

Running (Warm down) 15:00 [1] 3.0 km (5:00 / km)
shoes: New Balance m1080 v5

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