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Training Log Archive: Nathan

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Running11 7:19:27 56.55(7:46) 91.01(4:50) 1326944.4
  Strength and conditioning3 2:16:11 1.48 2.38317.4
  Orienteering2 1:39:18 10.23(9:42) 16.47(6:02) 483297.9
  Total12 11:14:56 68.26 109.86 18091559.7
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

Note

Nice to have finished the South Yorkshire league as 2nd U20.
11 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Zoom Pegasus 31

WU for xc.

Running 35:07 [5] 9.89 km (3:33 / km) +187m 3:15 / km
slept:8.5 shoes: Adidas Distancestar

Last SYXC at Penistone Showground. Hillier than expected on arrival but planned stayed the same of backing myself a bit more and pushing from the start. Much steadier start than the other races and settled in with Olly on the small lap and the first big. Matt joined us on the second and we got a good group effort taking turns to put the effort in and moving well. Me and Matt pushed on a touch at the end of the second lap leaving OJ and worked around the 3rd together with him gapping a bit at the end. Had to grind the last lap on my own which was very tough especially with the headwind on the climbs and lost a couple of places but finished feeling pretty happy with how I'd stuck to my plan. Good end to the local xc and positive that I can put in a reasonable performance in the middle of a good training block. Some local/small races over christmas but nothing major so can have a bit of a chill after monday's deadline.

Running warm up/down 21:57 [1] 4.0 km (5:29 / km) +19m 5:22 / km
shoes: Nike Zoom Pegasus 31

WD with the guys, another quality week of training ticked off.

Saturday Dec 10, 2016 #

8 AM

Running 1:42:51 [2] 20.7 km (4:58 / km) +421m 4:31 / km
slept:8.0 shoes: Inov-8 Race Ultra 270

Solo long run before breakfast. Porter summit, oxstones, then across to the skyline and along before cutting back to Lady Cannings and back down Porter via the Alpacas. Took a bit of time to wake up and get going but then settled in a bit and felt strong throughout.

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]

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