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Training Log Archive: Nathan

In the 7 days ending Nov 29, 2019:

activity	#	time	miles		km		+m				load
Running	6	3:10:49	22.94	(8:19)	36.92	(5:10)	607				405.1
Cross Training	1	1:00:00									240.0
Sprint Orienteering	1	49:40	6.93	(7:10)	11.16	(4:27)	160	32 /	35c	91%	196.4
Forest Orienteering	1	36:51	4.54	(8:07)	7.3	(5:03)	104	8 /	12c	66%	105.5
Strength and conditioning	1	30:00									30.0
Total	7	6:07:20	34.41		55.38		871	40 /	47c	85%	977.0

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Friday Nov 29, 2019 #

Note
(rest day)

Saw the physio this afternoon. She doesn't reckon I've strained it but I'm not recruiting my glutes/hips on that side which is overloading my hamstring so there's a danger I could have done if I forced it. Seemingly once I get them going it should sort itself out. Hamstring still tender so resting again today, would like to do something but not much point.

C • Muscle inhibition 2

Thursday Nov 28, 2019 #

Note
(rest day)

Hamstring not really up to it, feels tight and pulling, feels a bit strained.

Wednesday Nov 27, 2019 #

7 AM

Running 21:17 4.39 km (4:51 / km) +41m 4:38 / km
ahr:143 max:156 shoes: Hoka Clifton 5

Couple of laps of the park pre-breakfast. Hip/knee felt fine but right hamstring is very tight after Sunday, must have tweaked it a bit.

3 PM

Running 59:46 [2] 11.23 km (5:19 / km) +222m 4:51 / km
ahr:152 max:181 shoes: Walsh PB Elite (2)

Trot around Rivelin with Tom. Hamstring still niggling but felt ok.

Tuesday Nov 26, 2019 #

4 PM

Cross Training intervals 1:00:00 [4]
ahr:127 max:158

Cross trainer session. 2x(1,2,3,2,1 [half recs]).

Monday Nov 25, 2019 #

4 PM

Running 53:13 10.31 km (5:10 / km) +212m 4:41 / km
ahr:155 max:181 shoes: Nike Zoom Winflo 4

Rivelin before circuits, very foggy out. Hip felt pretty good but made sure to keep plodding and not push at all. Nice to be out, just easy this week, entered Percy Pud 10k for Sunday which will likely be a shambles after the last few weeks of inconsistency, but there's pudding at the end so it'll all be fine.

C • Pudding 3

5 PM

Running 12:00 2.44 km (4:55 / km) +29m 4:38 / km
ahr:147 max:154 shoes: Nike Zoom Winflo 4

Home

Strength and conditioning 30:00 [1]

Circuits, cut out some of the lunges/leg stuff.

Sunday Nov 24, 2019 #

11 AM

Running warm up/down 9:09 [1] 2.0 km (4:34 / km) +34m 4:13 / km
ahr:153 max:170 shoes: Inov-8 x-talon 225 Pink

Sprint Orienteering 49:40 11.16 km (4:27 / km) +160m 4:09 / km
ahr:174 max:185 spiked:32/35c shoes: Inov-8 x-talon 225 Pink

NOC Nottingham Uni urban event. Pretty fun run out. Again was a little wary of my hip but it generally seemed to hold up fine, just a touch stiff once I stopped. Steady effort throughout, wanted to try and keep it clean but made a couple of slips, noticed early though and minimised any real mistakes. May not have gotten all the routes as well. Lost some time by thinking I'd rubbed out some OOB stuff but it was actually a runnable route through, again not too much time lost. Enjoyed it though, body found the running a little tough but that'll go as I build in some more running, just happy to be back feeling ok!

Running warm up/down 11:13 [1] 2.0 km (5:37 / km) +30m 5:13 / km
ahr:158 max:180 shoes: Inov-8 x-talon 225 Pink

Saturday Nov 23, 2019 #

1 PM

Running warm up/down 10:25 2.02 km (5:10 / km) +22m 4:53 / km
ahr:131 max:165 shoes: Walsh PB Elite (3)

Forest Orienteering 36:51 7.3 km (5:03 / km) +104m 4:43 / km
ahr:156 max:172 spiked:8/12c shoes: Walsh PB Elite (3)

SYO Shire Brooke event. Bit nervous about how my hip/knee would hold up but really pleased to be able to trot round and not really have any negative effects. Was hyper-conscious, felt like it was still there but not aggravating. Some really daft mistakes on such an easy area, big one on 3 taking a little path I hadn't seen and making a parallel error, then just a few losses of contact. Nice to be able to run out, will try to read the map next time!

Running warm up/down 13:46 [1] 2.53 km (5:27 / km) +17m 5:16 / km
ahr:165 max:181 shoes: Walsh PB Elite (3)

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