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Training Log Archive: Nathan

In the 7 days ending Sep 18, 2016:

activity	#	time	miles		km		+m	load
Running	6	6:18:26	46.9	(8:04)	75.48	(5:01)	803	806.5
Strength and conditioning	2	1:30:00						225.0
Cross Training	1	53:22						106.7
Total	9	8:41:48	46.9		75.48		803	1138.3

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Sunday Sep 18, 2016 #

2 PM

Running 1:56:06 [2] 20.31 km (5:43 / km) +441m 5:09 / km
ahr:140 max:161 shoes: Inov-8 Race Ultra 270

Good long run out with Matt, enjoying the catch up and the sun. Up Porter, then over the hill to Redmires before dropping down to top path and working our way home. Bit tired for the last couple of k and felt massively dehydrated but really enjoyed it.

Saturday Sep 17, 2016 #

9 AM

Running (Warm up) 15:00 [1] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Inov-8 Road x-233

Running (Braunstone Parkrun) 16:10 [5] 5.0 km (3:14 / km) +47m 3:05 / km
shoes: Inov-8 Road x-233

Braunstone parkrun.
Having seen Matty Adcock running it last week in 15:49, I thought some speedy people would show and so went with the intention of trying to churn out a good time. Didn't have much clue as to the shape I'm in speedwise so plan was ignore the watch and focus on pushing through. Started out fairly hard and by the first switch back corner I could see I had a 40m lead or so, which was annoying because I thought purple t-shirt would come with me. From there the first lap was fine, but the hill felt more of a grind than I'd have liked. Spent the second lap moving past first lappers which probably lost me a bit of time weaving and going on the grass but that's expected on this. Finished 1st with a 1:33 gap to second so a very lonely run and at times was difficult to keep pushing solo but I'm fairly happy with the time moving in to JEC in a week or two.

Running (Warm down) 15:45 [1] 2.47 km (6:23 / km) +18m 6:09 / km
shoes: Inov-8 Road x-233

Jogged the last lap encouraging mum as a warm down.

Friday Sep 16, 2016 #

3 PM

Cross Training 53:22 [2]

Spinning the legs out before moving back to sheff this weekend. Nice route, not much traffic and the sun was out, happy days.

23.01km +116m

C • What happened to the plan? 4

Thursday Sep 15, 2016 #

3 PM

Running 1:02:33 [2] 12.97 km (4:49 / km) +77m 4:41 / km
shoes: Inov-8 Race Ultra 270

Not massively enjoying the heat and had to drag my arse out for this one, looking forward to being back in the steel city next week for people to train with. Standard Fosse Meadows loop, moving fine, just dragged a bit.

Wednesday Sep 14, 2016 #

12 PM

Running 1:00:22 [2] 12.34 km (4:54 / km) +75m 4:45 / km
shoes: Inov-8 Race Ultra 270

Easy breezing. Horrible day for it, muggy and hazy, seemed to drag a bit but felt fin so just trotted on. Some of the footpaths are in a right state.

7 PM

Strength and conditioning 45:00 [3]

Tuesday Sep 13, 2016 #

3 PM

Running (Warm up) 14:09 [2] 3.25 km (4:21 / km) +12m 4:16 / km
shoes: Inov-8 Road x-233

Trundle down to Broughton park.

Running 15:51 [5] 3.87 km (4:06 / km) +6m 4:04 / km
shoes: Inov-8 Road x-233

6x400m (30s walk, 60s jog). Not a massive session and the longer recoveries made it quality>quantity. Tough running solo on the grass around the pitch in the heat with a slight rise one way but ground it out and was relishing the speed work.
Splits:
67.4, 68.9, 67.8, 69.1, 69.6, 68.7.
Good session.

Running (Warm down) 15:37 [1] 3.21 km (4:52 / km) +27m 4:40 / km
shoes: Inov-8 Road x-233

Cruise home.

Monday Sep 12, 2016 #

4 PM

Running 46:53 [2] 9.56 km (4:54 / km) +70m 4:44 / km
shoes: Inov-8 Race Ultra 270

Very easy shake out, reverse sandpits then backlane. Hammy's a touch tight but eased out nicely to be feeling good by the end.

8 PM

Strength and conditioning 45:00 [2]

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