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Training Log Archive: Nathan

In the 7 days ending Jan 23, 2018:

activity # timemileskm+mload
  Running10 8:36:12 70.52(7:19) 113.49(4:33) 16771250.0
  Strength and conditioning3 2:15:00225.0
  Cross Training1 45:0090.0
  Total14 11:36:12 70.52 113.49 16771565.0

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WeThFrSaSuMoTu

Tuesday Jan 23, 2018 #

5 PM

Running 26:18 intensity: (12:57 @1) + (9:13 @2) + (4:08 @3) 6.03 km (4:22 / km) +21m 4:17 / km
ahr:131 max:159 shoes: Adidas Supernova Glide Boost 8

Down to Joe's for a trim then to track mainly with Mycroft.

Running 6:18 intensity: (2 @1) + (11 @2) + (1:22 @3) + (4:26 @4) + (17 @5) 2.01 km (3:08 / km) +1m 3:08 / km
ahr:174 max:182 shoes: Nike Air Zoom Streak 5

2k tempo pre sesh.

Running 17:28 intensity: (19 @1) + (4:12 @2) + (3:10 @3) + (7:56 @4) + (1:51 @5) 3.79 km (4:37 / km) +2m 4:36 / km
ahr:166 max:196 shoes: Nike Air Zoom Streak 5

Bit of faster work on the track. Was going to be 10x400 off of around 55 but halfway through the 9th I popped a bit and no point carrying on after that. Good times and paces though, felt really comfortable but still kind of in 4th gear and lacking that top end stuff but that's why I'm building this stuff in more. Nice to be back on track.
C • 55s 2

Running 20:24 intensity: (6:39 @1) + (10:36 @2) + (3:09 @3) 4.12 km (4:57 / km) +40m 4:44 / km
ahr:142 max:165 shoes: Adidas Supernova Glide Boost 8

Couple of laps with the boys then back to cathederal. Mad seeing AJ kicking about, not as impressive at 400s as he is at thumping lads.

Monday Jan 22, 2018 #

8 AM

Running 30:12 intensity: (3:13 @1) + (25:34 @2) + (1:25 @3) 7.16 km (4:13 / km) +110m 3:55 / km
ahr:144 max:157 shoes: Adidas Supernova Glide Boost 8

Morning one with daneo
6 PM

Running 1:00:52 intensity: (17 @1) + (5:11 @2) + (33:10 @3) + (22:14 @4) 16.53 km (3:41 / km) +168m 3:30 / km
shoes: Adidas Supernova Glide Boost 8

60 min Raz with Daneo. Legs a touch heavy at the end but glad to start feeling good on this sort of stuff now. Think I'm finally over my hump both mentally and physically so only good things to come.
7 PM

Running 5:46 intensity: (1:03 @1) + (4:31 @2) + (12 @3) 0.98 km (5:55 / km) +70m 4:21 / km
ahr:141 max:153 shoes: Adidas Supernova Glide Boost 8

Plod home up that hill
8 PM

Strength and conditioning 40:00 [2]

Gym.

Sunday Jan 21, 2018 #

12 PM

Running 1:26:56 [2] 15.87 km (5:29 / km) +401m 4:52 / km
shoes: Inov-8 x-talon 212

Long run with the boys in rivelin. Wyming looked peng.

Saturday Jan 20, 2018 #

9 AM

Running 20:18 intensity: (5:02 @1) + (10:55 @2) + (3:54 @3) + (27 @4) 4.53 km (4:29 / km) +28m 4:21 / km
ahr:141 max:170 shoes: Adidas Supernova Glide Boost 8

Shake out with Dane and Matt
1 PM

Running 37:00 intensity: (9 @1) + (20 @2) + (1:50 @3) + (34:24 @4) + (17 @5) 10.0 km (3:42 / km) +204m 3:21 / km
ahr:175 max:181 shoes: Adidas Distancestar 2

Sheffield Open XC. Dead field so settled in with Matt on the first lap when Daneo went off hard. Lost touch a little on the second and he'd gapped on the 3rd. Pretty lonely for all of us, Duncan just pipped me on the last lap to take 3rd but quite happy to have pushed. Finding it difficult to get the HR up atm, need a bit more work at the top end.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Friday Jan 19, 2018 #

2 PM

Running 52:21 intensity: (21:45 @1) + (28:57 @2) + (1:39 @3) 10.01 km (5:14 / km) +258m 4:38 / km
ahr:134 max:152 shoes: NB 690 AT

Real easy standard with Sam. Felt dead on my feet though.
4 PM

Strength and conditioning 50:00 [2]

Thursday Jan 18, 2018 #

8 AM

Running 30:16 intensity: (3:29 @1) + (20:28 @2) + (6:08 @3) + (11 @4) 7.1 km (4:16 / km) +72m 4:03 / km
ahr:145 max:168 shoes: Adidas Supernova Glide Boost 8

Morning 30 with Daneo along fulwood. Toe was just a dull ache at times, back on it.
6 PM

Running warm up/down 10:21 intensity: (1:34 @1) + (6:04 @2) + (2:14 @3) + (29 @4) 2.38 km (4:21 / km) +23m 4:09 / km
ahr:146 max:168 shoes: Adidas Supernova Glide Boost 8

Running 1:06:19 intensity: (7:57 @1) + (12:10 @2) + (19:26 @3) + (25:29 @4) + (1:17 @5) 14.02 km (4:44 / km) +245m 4:21 / km
ahr:156 max:183 shoes: Adidas Supernova Glide Boost 8

North Stand Race. Opted for Hallam, Hillsborouggh Bramall. Felt really good for the first part, strong up to Hallam then bit of a bitty route missing a turn to Hillsborough and adding some distance including a wee stop halfway down Hagg Lane. On the turn around back towards city my stomach just suddenly gave up as the splits tell I think and despite several stops showed no sign of sorting itself out so crawled/walked back to Tim's. Still got a reasonable run out until around 12k, would have been on for a couple of minutes over the hour I think.
C • What we all want to know... 2

Running warm up/down 5:23 intensity: (2:11 @1) + (3:03 @2) + (9 @3) 0.98 km (5:31 / km) +35m 4:41 / km
ahr:137 max:154 shoes: Adidas Supernova Glide Boost 8

Wednesday Jan 17, 2018 #

8 AM

Strength and conditioning 45:00 [1]

Lack luster gym.
1 PM

Cross Training 45:00 [2]

Boring on the watt bike avec jose. Toe just a bit of a dull bruised feeling now, not as bad as I thought. Still hurts but will try some chilled running.

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