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Training Log Archive: Nathan

In the 7 days ending Jan 22, 2017:

activity	#	time	miles		km		+m				load
Running	9	7:13:46	57.25	(7:35)	92.14	(4:42)	1060				973.9
Orienteering	1	59:00	6.23	(9:29)	10.02	(5:53)	318	28 /	31c	90%	177.0
Total	10	8:12:46	63.48	(7:46)	102.16	(4:49)	1378	28 /	31c	90%	1150.9

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Sunday Jan 22, 2017 #

10 AM

Orienteering 59:00 [3] **** 10.02 km (5:53 / km) +318m 5:05 / km
ahr:165 max:178 spiked:28/31c shoes: VJ Supra V2 (2)

SYO - Baslow and Big Moor. 1st by 6:20~

Cold day out in the hills. Good race plan before hand, easy start and build through the race with a focus on planning and compass. Generally clean, wasn't taking the most direct lines but was picking pretty good running ones which meant I could keep moving and flowing. Caught Al at 9 and then went through the rest of the course with him which helped with keeping a good tempo. Couple of small slips, mainly in the circles, 11, 20, 30. 3rd of the way through the course at each then which might be something to look in to. very happy with how I maintained focus. Good outing.

C • Joe Who? 1

11 AM

Running 30:00 [1] 5.2 km (5:46 / km) +100m 5:16 / km
shoes: VJ Supra V2 (2)

Saturday Jan 21, 2017 #

10 AM

Running warm up/down 13:32 [1] 2.59 km (5:14 / km) +45m 4:48 / km
ahr:141 max:167 shoes: Nike Zoom Pegasus 31

Running 47:14 [4] 10.59 km (4:28 / km) +208m 4:04 / km
ahr:162 max:187 shoes: Adidas Distancestar

Hallamshire session on Graves Park. 10(3), 5x1(1), 8(2), 7(3). Good enough group out, wasn't ever really running on my own which made a nice change from home. Mainly working with Paul today which was going well. Hills were a bit tough and a couple of slidy bits but generally ok running.
Splits:
10: 2.88k
5x1: 320, 346, 314, 340, 317
8: 2.31k
7: 2.08k.

Positive for the first session back in sheff.

Running warm up/down 14:03 [1] 2.33 km (6:02 / km) +44m 5:31 / km
ahr:133 max:150 shoes: Nike Zoom Pegasus 31

Friday Jan 20, 2017 #

Running 49:57 [2] 9.98 km (5:00 / km) +244m 4:28 / km
ahr:147 max:165 shoes: Inov-8 Race Ultra 270

Easy Standard Rivelin with Adam and Matt, good to be back.

Thursday Jan 19, 2017 #

4 PM

Running warm up/down 14:26 [2] 3.15 km (4:35 / km) +1m 4:34 / km
shoes: Inov-8 x-talon 190

Running tempo 36:00 [4] 9.2 km (3:55 / km) +32m 3:51 / km
shoes: Inov-8 x-talon 190

Grim session on my own in the park at Broughton. Slippy, cold and muddy out and didn't feel great when I got there but Money Season is calling and it's no time to wimp out. 3x10mins(2mins walk), felt pretty sluggish and it's reflected in the times, stomach problems on the 2nd as well but kept grinding.
Splits (km):

2.84, 2.82, 2.81.

So pace hovering around 3:30's which for a tempo in these conditions isn't too bad but couldn't have pushed more today, just wasn't in the legs or head. I'll blame revision I think. Good tough one to get out of the way.

Running warm up/down 17:53 [1] 3.39 km (5:17 / km) +34m 5:01 / km
shoes: Inov-8 x-talon 190

Wednesday Jan 18, 2017 #

8 AM

Running 40:20 [2] 8.89 km (4:32 / km) +20m 4:29 / km
shoes: Nike Zoom Pegasus 31

4 PM

Running 35:58 [1] 7.34 km (4:54 / km) +69m 4:41 / km
shoes: Inov-8 Race Ultra 270

Further mysteries.

Tuesday Jan 17, 2017 #

7 PM

Running warm up/down 14:55 [1] 3.07 km (4:52 / km) +7m 4:48 / km
shoes: Nike Zoom Pegasus 31

Running 50:06 [4] 11.49 km (4:22 / km) +152m 4:05 / km
shoes: Nike Zoom Pegasus 31

HHAC session on the wooded hill in Enderby. Session was 8 up and down but I was moving off the front and decided to put the work in and did 10. 1 rep was 590-600m with 15m continuous climb so a bit of a lung/leg burner by the end. Felt quite average, neither good or bad, just going through the motions but got a bit slower as it went on.
Splits:
2:00, 2:03, N/A (around 2:02), 2:02, 2:05, 2:03, 2:07, 2:06, 2:08, 2:01.

Faded but finished pretty well, stopped watch accidentally on the 3rd, not used to the garmin. Good tough session.

Running warm up/down 8:00 [1] 1.6 km (5:00 / km)
shoes: Nike Zoom Pegasus 31

Monday Jan 16, 2017 #

10 AM

Running 25:55 [1] 5.76 km (4:30 / km) +35m 4:22 / km
shoes: Nike Zoom Pegasus 31

4 PM

Running 35:27 [2] 7.56 km (4:41 / km) +69m 4:29 / km
shoes: Inov-8 Race Ultra 270

Mysterious tactics.

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