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Training Log Archive: Nathan

In the 7 days ending Sep 13, 2018:

activity # timemileskm+m
  Running11 7:41:49 62.87(7:21) 101.18(4:34) 526
  Orienteering3 3:21:24 24.02(8:23) 38.66(5:13) 43391 /112c81%
  Total12 11:03:13 86.89(7:38) 139.84(4:45) 95891 /112c81%

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FrSaSuMoTuWeTh

Thursday Sep 13, 2018 #

10 AM

Running 42:14 intensity: (12:58 @1) + (25:30 @2) + (3:46 @3) 9.59 km (4:24 / km) +132m 4:07 / km
ahr:136 max:157 shoes: Nike Air Zoom Pegasus 32

Over to Office Works for some printing then headed up to Runners World but it was closed for no obvious reason so then a disappointed jog home. Warm out!
3 PM

Running 1:44:18 intensity: (52:30 @1) + (43:27 @2) + (8:21 @3) 22.02 km (4:44 / km) +89m 4:39 / km
ahr:131 max:158 shoes: Nike Air Zoom Pegasus 32

Over to the Flats Park for a session I planned. Hanging took longer than expected and then the session was a bit of a disaster from my POV. Planned on an a2 map without realising then printed on a4 so it was tiny and too small to see really. Half the map wasn't usable bit didn't realise until I tried to hang and the rest was a bit average so felt a bit bad for the guys who turned up. Everyone seemed to kind of enjoy it though, just hopefully the next one will be better. Then collected and ran home.

Wednesday Sep 12, 2018 #

8 AM

Running 30:00 intensity: (2:01 @1) + (26:18 @2) + (1:34 @3) + (7 @4) 6.64 km (4:31 / km) +25m 4:26 / km
ahr:139 max:151 shoes: Nike Air Zoom Pegasus 32

Easy pre breakfast 30 on the river. Legs took a bit to get going but were fine after.
2 PM

Running 17:03 intensity: (5:48 @1) + (10:18 @2) + (57 @3) 3.89 km (4:23 / km) +28m 4:14 / km
ahr:135 max:149 shoes: Nike Air Zoom Pegasus 32

Jog to the Keys.
5 PM

Orienteering 36:50 intensity: (5:33 @1) + (9:31 @2) + (17:01 @3) + (4:45 @4) **** 5.83 km (6:19 / km) +116m 5:45 / km
ahr:151 max:177 spiked:30/35c shoes: Asics Fuji-Runnegade 2

Pretty cool training with the Keys on the gold mining terrain in Castlemaine. Ran it as a head to head relay/middle simulation mass start stuff which was really interesting for concentrating and identifying when potential errors would occur. Feeling good and orienteered well after the first couple of controls.

Tuesday Sep 11, 2018 #

9 AM

Running 20:00 [1] 4.0 km (5:00 / km) +10m 4:56 / km
shoes: Nike Air Zoom Pegasus 32

Various bits of running/coaching/shadowing at schools training.
5 PM

Running 3:46 intensity: (1:02 @1) + (2:24 @2) + (20 @3) 0.77 km (4:53 / km) +2m 4:48 / km
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 32

To the station.

Running 32:24 intensity: (11:23 @1) + (15:49 @2) + (5:05 @3) + (7 @4) 6.85 km (4:44 / km) +41m 4:36 / km
ahr:137 max:166 shoes: Nike Air Zoom Pegasus 32

From Vic park to the track + warm up with an extension around some roadworks.

Running intervals 25:23 intensity: (10 @1) + (2:31 @2) + (3:18 @3) + (6:20 @4) + (13:04 @5) 7.19 km (3:32 / km) +1m 3:32 / km
ahr:175 max:188 shoes: Nike Air Zoom Streak 5

First track session at Melbourne Uni. With Max and Pat, 3x1600 then 2x800 all off of 90s. Moving surprisingly well, kept it pretty steady for the first couple of miles then had to kick on a little on the last to hold pace. Felt generally a little tired and didn't really have any spring on the 800s but that was expected a bit after the weekend. Looking forward to the track sessions and races coming up. Also good to see the HR getting up on reps, doesn't seem to happen other than on the track.
4:48, 4:47, 4:56, 2:25, 2:26

Running 25:59 intensity: (13:23 @1) + (11:04 @2) + (1:32 @3) 4.75 km (5:28 / km) +20m 5:21 / km
ahr:133 max:149 shoes: Nike Air Zoom Pegasus 32

WD and to central station with Pat.
8 PM

Running 4:05 intensity: (3:17 @1) + (35 @2) + (13 @3) 0.87 km (4:41 / km)
ahr:129 max:152 shoes: Nike Air Zoom Pegasus 32

Back from the station.

Monday Sep 10, 2018 #

5 PM

Running 1:21:08 intensity: (10:49 @1) + (1:08:14 @2) + (2:05 @3) 18.0 km (4:30 / km) +85m 4:24 / km
ahr:139 max:154 shoes: Nike Air Zoom Pegasus 32

Easy trundle on the Yarra. Coaching at a school all morning and the early start meant no pre breakfast, tomorrow will be the same. Feeling good though, no bad response from the body after the weekend.

Sunday Sep 9, 2018 #

8 AM

Running warm up/down 8:46 intensity: (2:01 @1) + (5:21 @2) + (1:24 @3) 2.01 km (4:22 / km) +10m 4:16 / km
ahr:142 max:159 shoes: Inov-8 x-talon 225 (red)

Orienteering 2:11:41 intensity: (18 @1) + (9:40 @2) + (1:25:07 @3) + (36:36 @4) 26.69 km (4:56 / km) +253m 4:43 / km
ahr:162 max:175 spiked:49/59c shoes: Inov-8 x-talon 225 (red)

Aus ultra long champs. Solo from a minute or two in for the win. Steady pace throughout, never really felt I I was working very hard, just ticking along. Better technically than yesterday but got lazy on the second loop leading to some avoidable mistake, notably a big one on 33~. Need to religious on my compass, something to work on in the coming months. Nice to start racing off with 2 wins but need to be better technically. Good to see my fitness is there, never faded which was nice.

Running warm up/down 10:21 intensity: (4:31 @1) + (5:36 @2) + (14 @3) 2.02 km (5:07 / km) +11m 4:59 / km
ahr:135 max:148 shoes: Inov-8 x-talon 225 (red)

Saturday Sep 8, 2018 #

2 PM

Running warm up/down 17:02 intensity: (57 @1) + (11:31 @2) + (4:34 @3) 3.75 km (4:33 / km) +35m 4:20 / km
ahr:147 max:163 shoes: Inov-8 x-talon 225 (red)

Orienteering 32:53 intensity: (17 @1) + (1:11 @2) + (7:50 @3) + (23:12 @4) + (23 @5) 6.14 km (5:21 / km) +64m 5:05 / km
ahr:167 max:183 spiked:12/18c shoes: Inov-8 x-talon 225 (red)

Queensland Middle champs (NOL) - 1st.
First experience of racing out here. Pretty small field so not a massive amount of pressure. Thought I'd settled well but overshooting over meant a little bit of panic so ran too hard in places. Generally pretty clean but scrappy, a number of slightly poor exits and overshoots/poor compass from AP's cost time, should have been sub 30. Fell and cut/bruised my leg a bit which I can put 1 mistake down. Did recognise mistakes quickly though and adjusted well yo the unfamiliar terrain. Settled well from 9 onwards, much more careful compass and holding better lines which produced much better results and felt strong physically. Nice to win but looking for a bit of a better technical performance tomorrow.

Running warm up/down 9:20 intensity: (46 @1) + (8:04 @2) + (30 @3) 2.02 km (4:38 / km) +11m 4:31 / km
ahr:145 max:156 shoes: Inov-8 x-talon 225 (red)

Friday Sep 7, 2018 #

7 AM

Running 30:00 intensity: (1:40 @1) + (24:12 @2) + (3:50 @3) + (18 @4) 6.81 km (4:24 / km) +26m 4:19 / km
ahr:146 max:168 shoes: Nike Air Zoom Pegasus 32

Easy 30 pre breakfast. HR still a smidge high. Easy day with flying to Queensland tonight.

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