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Training Log Archive: Nathan

In the 7 days ending Aug 19, 2017:

activity # timemileskm+mload
  Running10 7:04:15 57.36(7:24) 92.31(4:36) 10921026.7
  Orienteering1 24:16 2.99(8:07) 4.81(5:03) 6679.9
  Total10 7:28:31 60.35(7:26) 97.12(4:37) 11591106.6

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Saturday Aug 19, 2017 #

8 AM

Running 9:34 intensity: (2:03 @1) + (5:13 @2) + (2:18 @3) 1.82 km (5:16 / km) +32m 4:51 / km
ahr:137 max:155 shoes: Adidas Supernova Glide Boost 6

Running 17:08 intensity: (9 @1) + (3 @2) + (1:22 @3) + (4:10 @4) + (11:24 @5) 5.0 km (3:26 / km) +44m 3:17 / km
ahr:175 max:182 shoes: Adidas Supernova Glide Boost 6

Headed across to sewerby parkrun like last year. Felt a bit ropey after the late shift on the bar last night. Went out with 2 other guys but knew they weren't going to stick with the pace. Nice course but slow with a headwind along the coast then some climbs and a wooded trail for the last 2k with steps. Eased up a lot in the last 2k which felt cruisey. Enjoyed this
C • 3.17k 1

Running 10:25 intensity: (6:11 @1) + (2:51 @2) + (1:23 @3) 1.91 km (5:27 / km) +34m 5:01 / km
ahr:131 max:142 shoes: Adidas Supernova Glide Boost 6

Friday Aug 18, 2017 #

1 PM

Running 38:41 intensity: (2:48 @1) + (26:24 @2) + (9:29 @3) 8.15 km (4:45 / km) +99m 4:28 / km
ahr:144 max:158 shoes: Adidas Supernova Glide Boost 6

Snuck out from the festival for a bit of a run.

Thursday Aug 17, 2017 #

6 PM

Running 15:22 intensity: (3:17 @1) + (9:41 @2) + (2:24 @3) 3.19 km (4:49 / km) +53m 4:27 / km
ahr:138 max:156 shoes: Inov-8 x-talon 212

Orienteering 24:16 intensity: (5 @1) + (21 @2) + (16:13 @3) + (7:37 @4) 4.81 km (5:03 / km) +66m 4:43 / km
ahr:162 max:172 shoes: Inov-8 x-talon 212

Evening event up on Redmires. Good navigation but a couple of slips. Great evening for it.

Running 48:01 intensity: (23:54 @1) + (17:22 @2) + (6:45 @3) 8.91 km (5:23 / km) +92m 5:08 / km
ahr:135 max:153 shoes: Adidas Supernova Glide Boost 6

Run home along top path with Coombesy, much needed company, nice job.

Wednesday Aug 16, 2017 #

8 AM

Running 20:21 intensity: (12:15 @1) + (6:13 @2) + (1:53 @3) 4.01 km (5:05 / km) +19m 4:58 / km
ahr:131 max:144 shoes: Adidas Supernova Glide Boost 6

Meh grind.
6 PM

Running 51:59 intensity: (9:24 @1) + (26:29 @2) + (16:06 @3) 9.9 km (5:15 / km) +248m 4:40 / km
ahr:142 max:156 shoes: Brooks Puregrit 3

Nice to be back for a standard rivelin with olly and Adam.

Tuesday Aug 15, 2017 #

8 AM

Running 19:48 intensity: (3:53 @1) + (11:29 @2) + (4:26 @3) 4.0 km (4:57 / km) +25m 4:48 / km
ahr:141 max:154 shoes: Adidas Supernova Glide Boost 6

7 PM

Running 58:50 intensity: (13:44 @1) + (21:15 @2) + (14:16 @3) + (6:58 @4) + (2:37 @5) 13.16 km (4:28 / km) +123m 4:16 / km
ahr:146 max:181 shoes: NB Vazee Rush V2

Fartlek on the roads with the harriers. Off the front solo again but enjoyed it. Not max effort as still feeling Sunday a bit but moving at a fair tilt.

Monday Aug 14, 2017 #

11 AM

Running 19:07 [1] 4.03 km (4:44 / km) +19m 4:38 / km
shoes: Adidas Supernova Glide Boost 6

Dragged myself out to keep the consistency. Felt good though.
5 PM

Running 47:31 intensity: (35 @1) + (3:06 @2) + (26:59 @3) + (16:51 @4) 12.29 km (3:52 / km) +96m 3:43 / km
ahr:159 max:173 shoes: NB Vazee Rush V2

Raz around the villages. Felt pretty good but calves were pretty right and stomach was turning at the end.

Sunday Aug 13, 2017 #

10 AM

Running 18:20 [2] 3.22 km (5:41 / km) +33m 5:25 / km
shoes: Nike Air Zoom Streak 5

Running 34:49 [5] 10.0 km (3:29 / km) +153m 3:14 / km
shoes: Nike Air Zoom Streak 5

Carl Rutt 10k. 4th.

Looking forward to this but was always going to be a tough course. Set off and felt pretty good especially through the town. Out on the hilly first half and settled in behind the Owls guy and a Coritanians runner and felt alright until the top, was blowing but expected it after the tough climb. Turn at 5k and I was on the pace I wanted, not feeling too bad but then just began suffering and wasn't sure why. Breathing was really tight for the next 4k but legs still felt good which was annoying! Only lost 1 place to the end along the old railway but just felt like I was treading water, crawled in and hung on to 4th. Not the best run then but felt good on the hills, annoyingly didn't realise it was the county 10k champs so should have probably pushed more at the end and would have medalled! Still you live and learn. This week was a mock up of how winter training will look and it felt sustainable so that's nice. Still not sure about 10k as a distance, could do with doing a few more to crack it I think.
C • The Secret to the 10km 6

Running 14:19 [1] 2.72 km (5:16 / km) +25m 5:02 / km
shoes: NB Vazee Rush V2

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