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Training Log Archive: Nathan

In the 7 days ending Mar 18, 2018:

activity # timemileskm+mload
  Running8 7:11:35 58.1(7:26) 93.5(4:37) 1491946.4
  Orienteering2 1:18:51 10.22(7:43) 16.45(4:48) 193290.7
  Strength and conditioning1 35:0035.0
  Total9 9:05:26 68.32 109.95 16841272.1

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MoTuWeThFrSaSu

Sunday Mar 18, 2018 #

11 AM

Running 1:13:12 intensity: (1:02 @1) + (13:37 @2) + (19:32 @3) + (39:01 @4) 20.2 km (3:37 / km) +203m 3:27 / km
ahr:163 max:177 shoes: Adidas Supernova Glide Boost 8

Midlands champs cancelled because of the weather but still wanted a longer sustained effort. 2k warm up, 10mile tempo, 2k wd. Quite tough on the icy roads and a few annoying stops for traffic which were necessary but frustrating. Very windy too but moving well and pleased with the result.
10 miles - 55:38 - 3:27m/km's.

Saturday Mar 17, 2018 #

12 PM

Running warm up/down 50:00 [1] 10.02 km (4:59 / km) +40m 4:54 / km
shoes: Icebug Acceleritas 4 RB9X

Lapping around the field at the start then a nice warm down followed by a catch up with Will which was basically a 2nd wd. Longer than expected overall for the day!

Orienteering 34:49 intensity: (37 @1) + (39 @2) + (2:58 @3) + (30:35 @4) 6.09 km (5:43 / km) +64m 5:26 / km
ahr:169 max:180 shoes: Icebug Acceleritas 4 RB9X

Irchester UKOL Middle.
Nice area, weird to have never ran here before with it being so close. Aim was just to settle in and navigate, middle sim and try and nail the nav. Think everyone struggled a touch physically because of the constant rolling but by focusing on the nav I tried to ignore it. Bit scrappy out the start, not having a real plan, but settled nicely after that. Couple of routes I was a bit grumbly about but maybe they were just awkward legs and another few legs hesitating around the circle. One mistake taking a wrong path on 22 but other than that generally good. Never trying to push too hard just find a nice pace I could navigate at, went well.

Friday Mar 16, 2018 #

9 AM

Running 1:25:11 intensity: (6:21 @1) + (1:11:28 @2) + (7:22 @3) 18.22 km (4:40 / km) +158m 4:29 / km
ahr:144 max:159 shoes: VJ Sticky

Easy on the fields out from home. Normally get a bit bored but nice weather made this quite pleasant. Felt better than earlier in the week. Looking forward to 2 o events this weekend to get things ticking along for the JK.

Thursday Mar 15, 2018 #

7 AM

Running 30:00 intensity: (3:52 @1) + (21:42 @2) + (4:26 @3) 6.89 km (4:21 / km) +74m 4:08 / km
ahr:144 max:159 shoes: Adidas Supernova Glide Boost 8

Trot around the villages at home. Think yesterday has done me some good but still a little lingering tiredness.
4 PM

Running warm up/down 13:19 intensity: (7 @1) + (4:54 @2) + (5:01 @3) + (3:17 @4) 2.79 km (4:47 / km) +39m 4:28 / km
ahr:155 max:176 shoes: Inov-8 x-talon 190

AWOL HRM wu.

Running 51:36 intensity: (1:44 @1) + (22:59 @2) + (11:50 @3) + (14:25 @4) + (38 @5) 10.17 km (5:04 / km) +456m 4:09 / km
ahr:156 max:182 shoes: Inov-8 x-talon 190

Hill reps over at Croft. Not really many off road hills over here other than this but it works to be fair, 30m climb from the bottom which is ok.
10x the main hill which is the Hash climb. Felt a bit tired and just generally a bit rough but this was good to grind it out. Then went over to the escarpment and did 5x the gradual climb over there to simulate pushing on after steeper climbs which I actually felt well on.
Knew I'd feel a bit shit but almost wanted to in order to get a better mental than physical session. Both pretty slippy making it quite tough as well.

Running 13:44 intensity: (3:19 @1) + (9:44 @2) + (41 @3) 2.77 km (4:58 / km) +36m 4:39 / km
ahr:140 max:155 shoes: Inov-8 x-talon 190

Trot back to the car.

Wednesday Mar 14, 2018 #

Note
(rest day)

Travelling home to look after granny and to be fair feel like I've been forcing it the last 2 days. Day off to reset, would be running myself in to the ground so listening to sensible daneo's advice for 1 day off rather than a month.
C • Danes Advice 1

Tuesday Mar 13, 2018 #

8 AM

Running 30:00 intensity: (5:07 @1) + (20:02 @2) + (4:18 @3) + (33 @4) 6.7 km (4:29 / km) +114m 4:08 / km
ahr:143 max:170 shoes: Adidas Supernova Glide Boost 8

Morning one with daneo. Core still pretty painful and made it difficult to run.
6 PM

Running warm up/down 10:59 intensity: (3:04 @1) + (4:04 @2) + (2:45 @3) + (1:06 @4) 2.59 km (4:14 / km)
ahr:141 max:170 shoes: Adidas Supernova Glide Boost 8

Orienteering 44:02 intensity: (22 @1) + (1:27 @2) + (14:33 @3) + (27:40 @4) 10.36 km (4:15 / km) +129m 4:00 / km
ahr:167 max:179 shoes: Adidas Supernova Glide Boost 8

Steady effort around the Fat Cat Urban. Wrong way out the start binning like 90s then just a couple of small errors and sub optimal routes but generally good. Head out of it though as evidenced by the start and struggled concentrating the last couple of days.

Running warm up/down 14:58 intensity: (3:02 @1) + (11:19 @2) + (37 @3) 2.61 km (5:44 / km) +123m 4:38 / km
ahr:140 max:157 shoes: Adidas Supernova Glide Boost 8

Monday Mar 12, 2018 #

4 PM

Running 58:36 intensity: (24:05 @1) + (27:36 @2) + (4:21 @3) + (2:18 @4) + (16 @5) 10.54 km (5:33 / km) +248m 4:58 / km
ahr:137 max:183 shoes: Salming Trail T2

Tired plod with Connor in a very wet Rivelin. Legs felt as expected but possibly on the better side. Core feels like it's been battered though, pretty painful to run with but ground it out. Yet again HRM going awol at the start.
5 PM

Strength and conditioning 35:00 [1]

Not really happening today, all upper body but knackered.

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