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Training Log Archive: Nathan

In the 7 days ending Apr 13, 2016:

activity	#	time	miles		km		+m				load
Running	7	3:25:46	27.87	(7:23)	44.86	(4:35)	654				543.7
Orienteering	2	1:27:57	8.99	(9:47)	14.47	(6:05)	156	22 /	24c	91%	239.3
Strength and conditioning	2	1:25:00									170.0
Total	9	6:18:43	36.87		59.33		810	22 /	24c	91%	953.0

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Wednesday Apr 13, 2016 #

8 AM

Running 8:09 [1] 1.81 km (4:30 / km) +24m 4:13 / km
shoes: Inov8 Road-x 255

Running a bit late for the gym.

Strength and conditioning 45:00 [2]

A lot of mincing just ticking over for the weekend.

1 PM

Running 9:33 [1] 2.18 km (4:23 / km) +24m 4:09 / km
ahr:151 max:163 shoes: New Balance m1080 v5 (green)

Easy jog down to Joe's.

2 PM

Orienteering 24:32 [2] *** 2.72 km (9:01 / km) +56m 8:11 / km
ahr:157 max:17 spiked:22/24c (injured) shoes: VJ Supra V2 (2)

Training on Beeley with Joe and Dane. Moving ok through the grot and navigation was all there today, very encouraging. Went over on my ankle badly on a path of all things, straight to A&E. No break thankfully but some soft tissue damage. Definitely out for this weekend, uncertain when back. Gutted.

C • Have you ever considered.. 12

Tuesday Apr 12, 2016 #

4 PM

Running (Warm up) 12:04 [1] 2.7 km (4:28 / km) +22m 4:18 / km
ahr:147 max:163 shoes: Inov8 Road-x 255

Easy trying to find Joe in the park, he told me the wrong one...

Running 12:46 [4] 2.7 km (4:44 / km) +1m 4:43 / km
ahr:160 max:181 shoes: Inov8 Road-x 255

Nice little sharpener with Joe, got the legs turning over well and felt grand at the end. 800(1:30~), 400(1), 200(1) then 3x300 (45). Average pace 2:40-3~.

Running (Warm down) 11:30 [1] 2.33 km (4:56 / km) +50m 4:27 / km
ahr:147 max:163 shoes: Inov8 Road-x 255

Grind back up the hill having stopped at joe's for a bit.

Monday Apr 11, 2016 #

5 PM

Running 43:15 [4] 10.63 km (4:04 / km) +257m 3:38 / km
shoes: Inov8 Road-x 255

Reverse Razelin with Dane and OJ. Good tempo but hurting on the climb.

6 PM

Strength and conditioning (SHUOC Circuits) 40:00 [2]

Sunday Apr 10, 2016 #

11 AM

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov-8 x-talon 212

WU/D.

Orienteering 1:03:25 [3] 11.75 km (5:24 / km) +100m 5:11 / km
shoes: Inov-8 x-talon 212

Spring Cottage brown. Didn't enjoy it, messed up one by just not paying attention then was sporadically good but heart was never in it. Very uninspiring area and a little tired from other days.

Saturday Apr 9, 2016 #

5 PM

Running 35:32 [4] 8.79 km (4:03 / km) +100m 3:49 / km
ahr:163 max:192

Another nice steady tempo. Very skeptical about the max HR as it spiked one and sat under 175 for the rest. Pretty sure max was 174. Well maintained again.

Friday Apr 8, 2016 #

Note
(rest day)

Listening to the body and especially the legs after yesterday. Starting to taper again really

Thursday Apr 7, 2016 #

3 PM

Running (Warm up) 17:31 [1] 3.62 km (4:50 / km) +24m 4:41 / km
ahr:145 max:168 shoes: Salomon Sense Link

Running hills (Kenyan) 15:00 [4] 3.1 km (4:50 / km) +120m 4:03 / km
ahr:171 max:182 shoes: Salomon Sense Link

4x3mins(45) Kenyan Hills. Started a bit hard but then settled in. Felt a big sluggish on the hills but generally a consistent tempo and HR.

Running intervals 4:34 [5] 0.92 km (4:58 / km) +4m 4:51 / km
ahr:163 max:176 shoes: Salomon Sense Link

Skeptical about Garmin distances, recoveries were standing?
4x200m(30). Felt a bit tired and was quite slippy.

Running (Warm down) 10:52 [1] 2.08 km (5:13 / km) +28m 4:54 / km
ahr:152 max:164 shoes: Salomon Sense Link

Tired trundle home, pretty tired but a good session ticked off.

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