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Training Log Archive: Nathan

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running7 7:10:25 53.66(8:01) 86.36(4:59) 1716
  Gym3 2:30:00
  Orienteering1 20:21 2.83(7:12) 4.55(4:28) 80
  Total9 10:00:46 56.49 90.91 1796

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Sunday Sep 25, 2016 #

12 PM

Running 1:31:39 [2] 18.75 km (4:53 / km) +424m 4:23 / km
ahr:157 max:177 shoes: Inov-8 Race Ultra 270

Long run, largely solo, other than 20 with dane at the start. Out to the bottom of Springvale then in to Rivelin via Bole Hills. Headed up the valley to the bridge then up Loxlwey side and down through the woods to the Dam. From there, winding path up to Wyming Brook then back along top path. Generally feeling pretty good, bit fatigued by the end but kept chugging away. Not sure how my long race form is for next weekend but I've felt fairly good on long runs through the last few months. Quite enjoyed this one.

Saturday Sep 24, 2016 #

9 AM

Running 22:49 [2] 4.41 km (5:10 / km) +121m 4:33 / km
shoes: New Balance m1080 v5 (green)

Down to Coppice with Paddy.

Running hills 37:01 [4] 8.15 km (4:33 / km) +335m 3:46 / km
shoes: New Balance m1080 v5 (green)

Hill reps up Coppice. 6x3mins (3mins recovery back down), 4 mins after the 3rd rep to get back for the climb. Found this tougher than I thought, stomach not feeling great and legs heavy but a good mental test to keep pushing. Paddy went for a segment first then was only doing 2 min reps so sticking with him at the faster pace was tough but a good motivated to keep pushing. Reps weren't all the same but worked well on all of them. Hard session.

Running 15:32 [1] 3.21 km (4:50 / km) +37m 4:35 / km
shoes: New Balance m1080 v5 (green)

Trundle home
1 PM

Running (GIAG Fell Run) 56:33 [1] 7.15 km (7:55 / km) +147m 7:10 / km
ahr:141 max:176 shoes: Inov-8 Race Ultra 270

Led the short run around the GIAG fell run. Up the middle of Burbage following the stream then back along the top path. Seemed like a good set of freshers and everyone was moving ok. HR seems higher than expected.

Friday Sep 23, 2016 #

6 PM

Gym 45:00 [2]

Thursday Sep 22, 2016 #

3 PM

Running 18:57 [2] 4.12 km (4:36 / km) +19m 4:30 / km
ahr:140 max:178 shoes: New Balance m1080 v5 (green)

Running 16:50 [5] 4.1 km (4:06 / km) +22m 4:00 / km
ahr:161 max:183 shoes: New Balance m1080 v5 (green)

Intervals solo on the park, stomach doing somersaults and legs felt a touch heavy. Tough to be motivated for it on my own, but did my session of 5x600m (1:30). Times surprisingly good for grass. Recoveries included.
Splits:
1:49, 1:51, 1:51, 1:51, 1:56 (died a touch on the last one).

Running 20:00 [2] 4.08 km (4:54 / km) +74m 4:30 / km
shoes: New Balance m1080 v5 (green)

Same route home, but watch died.

Wednesday Sep 21, 2016 #

2 PM

Gym 1:00:00 [3]

5 PM

Running 7:50 [1] 1.68 km (4:40 / km) +3m 4:37 / km
shoes: Inov-8 x-talon 190 Orange

Running 22:28 [4] 5.13 km (4:23 / km) +226m 3:35 / km
shoes: Inov-8 x-talon 190 Orange

Porter VK challenge, 2nd.

Running 35:35 [2] 6.47 km (5:30 / km) +50m 5:18 / km
shoes: Inov-8 x-talon 190 Orange

Jogging home.

Tuesday Sep 20, 2016 #

2 PM

Running (Warm up) 14:51 [1] 3.32 km (4:28 / km) +7m 4:26 / km
ahr:140 max:154 shoes: New Balance m1080 v5 (green)

Running 24:00 [4] 6.36 km (3:46 / km) +123m 3:26 / km
ahr:171 max:183 shoes: New Balance m1080 v5 (green)

Solo session in Endcliffe park, recoveries included, using what is essentially the parkrun loop but without the loop at the bottom. Session of 4x5mins(1min), felt quite tough with the short recoveries and I forgot about the drag up which bumped the climb higher than I expected. Very greasy path after the rain made traction difficult but quite pleased with how it went and managed to churn it out all the way for some fairly consistent distances.
Distance splits (km):

1.41, 1.40, 1.41, 1.44

Running (Warm down) 18:47 [1] 3.76 km (5:00 / km) +56m 4:39 / km
ahr:153 max:167 shoes: New Balance m1080 v5 (green)

Slow drag home up the hill.

Monday Sep 19, 2016 #

4 PM

Running 6:49 [1] 1.42 km (4:48 / km) +7m 4:41 / km
ahr:134 max:156 shoes: New Balance m1080 v5 (green)

Fairly short warm up going down to the doctors orders.

Orienteering 20:21 [3] 4.55 km (4:28 / km) +80m 4:07 / km
ahr:165 max:184 shoes: New Balance m1080 v5 (green)

Sprintervals with a fairly big group out. Felt very rusty and wasn't great, need to do a few more of these pre jec. All around uni and the hospital.

Running 20:44 [1] 4.25 km (4:53 / km) +65m 4:32 / km
ahr:157 max:170 shoes: New Balance m1080 v5 (green)

Warm down via endy p and along fulwood to the gym. Felt a bit tired.

Gym 45:00 [2]

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