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Training Log Archive: Nathan

In the 7 days ending Dec 9, 2016:

	activity	#	time	miles		km		+m	load
	Running	11	6:20:10	47.6	(7:59)	76.6	(4:58)	996	744.3
	Strength and conditioning	3	2:16:11	1.48		2.38			317.4
	Orienteering	2	1:39:18	10.23	(9:42)	16.47	(6:02)	483	297.9
	Total	12	10:15:39	59.31		95.45		1479	1359.6
averages - sleep:7.7

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Friday Dec 9, 2016 #

Note

Was debating an evening 20 but getting out of the library and then working at home until now I just don't see the benefit. Easy tomorrow and xc which everyone seems to be tapering for and getting a bit jumpy about.

C • No we just have common sense. 2

7 AM

Running 29:31 [2] 6.11 km (4:50 / km) +24m 4:44 / km
shoes: Nike Zoom Pegasus 31

Pre drills with Joe.

Strength and conditioning 41:11 [2] 2.38 km (17:18 / km)
shoes: Nike Zoom Pegasus 31

Running 4:05 [1] 0.76 km (5:22 / km) +38m 4:18 / km
shoes: Nike Zoom Pegasus 31

Thursday Dec 8, 2016 #

3 PM

Running 21:43 [2] 4.62 km (4:42 / km) +109m 4:12 / km
shoes: Nike Zoom Pegasus 31

Jog over to Eccy woods.

Orienteering 1:04:41 [3] 9.11 km (7:06 / km) +200m 6:24 / km
slept:7.5 shoes: Inov-8 x-talon 212

Training on my own in Eccy woods, moving through the trains Rachel planned a couple of weeks ago. Kept the pace chilled, just let the terrain dictate and focused on the nav. Started a bit scrappily but soon settled and was flowing well, definite signs of improvement with the compass.

Running 23:53 [1] 4.64 km (5:09 / km) +123m 4:33 / km
shoes: Nike Zoom Pegasus 31

Plodded home, brocco was tough.

Wednesday Dec 7, 2016 #

7 AM

Running 4:00 [1] 0.8 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Strength and conditioning (SI Vardy session ) 45:00 [3]

11 AM

Running 18:48 [2] 4.08 km (4:36 / km) +20m 4:30 / km
shoes: Nike Zoom Pegasus 31

Down to the station and up to Beckett on the other side.

1 PM

Running 36:00 [5] 6.5 km (5:32 / km)
slept:7.5 shoes: Mizuno Wave Musha 4

VO2 max test for Katie's dissertation. 8min warm up, 10 down. All at 7mph with a 2% increase in gradient every 2 mins, total test lasted the max 16mins.

4 PM

Running 21:08 [1] 4.07 km (5:12 / km) +114m 4:33 / km
shoes: Nike Zoom Pegasus 31

Home from beckett and the station.

6 PM

Running 28:41 [1] 5.99 km (4:47 / km) +52m 4:35 / km
shoes: Nike Zoom Pegasus 31

Easy evening shake out.

Tuesday Dec 6, 2016 #

3 PM

Running warm up/down 12:50 [1] 2.94 km (4:22 / km) +33m 4:08 / km
shoes: Nike Zoom Pegasus 31

Orienteering 14:58 [3] 3.17 km (4:43 / km) +126m 3:56 / km
slept:8.5 shoes: Nike Zoom Pegasus 31

Good quality session on my own in Walkley, no intervals because of tomorrow. Dug out a couple of sprint courses from last year which were ran at night then, but also at a hard pace, whereas today I stuck to my current focus of ignoring the pace and keeping it clean.
Did the first course first, tough work up Birkendale road but then nice and steady and more or less 100% clean throughout. Some hard climbs in there.
Time was 2:30 or so up on last year at an easier pace, very positive.

Orienteering 19:39 [3] 4.19 km (4:41 / km) +157m 3:57 / km
shoes: Nike Zoom Pegasus 31

Longer second course, with the same focus as the first. All went very well other than one or two slips towards the end, need to make sure I'm on the ball in later courses. Still focusing on sprint lines and it's making me run a lot smoother and keep good map contact. Positive session.
About 1 min up on last year which was run harder and was relatively clean. Really surprising amount of climb on these, felt tough at the time and now I know why!

Running warm up/down 11:16 [1] 2.37 km (4:45 / km) +71m 4:08 / km
shoes: Nike Zoom Pegasus 31

Monday Dec 5, 2016 #

4 PM

Running 47:37 [2] 10.04 km (4:45 / km) +115m 4:29 / km
slept:7.5 shoes: Nike Zoom Pegasus 31

Keeping it easy pre circuits. Felt a bit more springy today, cold has subsided somewhat.

5 PM

Strength and conditioning (Circuits) 50:00 [2]

Sunday Dec 4, 2016 #

11 AM

Running 1:00:00 [2] 11.98 km (5:01 / km) +250m 4:32 / km
slept:7.0 shoes: Inov-8 Race Ultra 270

Easy hour with Joe. Began to feel tired at the end.

Saturday Dec 3, 2016 #

2 PM

Running (Warm up) 30:00 [1] 4.5 km (6:40 / km)
shoes: Nike Zoom Pegasus 31

Warm up lap of the course then more jogging and drills.

Running race 10:38 [5] 3.2 km (3:19 / km) +47m 3:06 / km
slept:8.0 shoes: Adidas Distancestar

Leeds Uni xc relays -3rd leg.

Set out in 4th by Olly and was running solo from the start. Set off pretty hard but just didn't quite feel like I had that zip today. Gap never really changed with me and the leeds runner in front and just kept grinding away solo. Moved fine around the footy pitches and then tried to push on the meadowy field but legs didn't give me anymore. After the woods a Beckett guy came up from behind and sat in front so tried to stick with him but he pulled ahead a touch on the last couple of rises before the finish. Came back in 5th so did my job to an extent in keeping the team competitive and Sam gained another place which was nice. Little frustrated I couldn't force myself to more, but not the worst run on an average day. Good running from the shuoc contingent though, with Matt and Olly doing well on the earlier legs.

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Warm down including to the bus stop to head home, bit of a shame to miss the night out.

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