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Training Log Archive: Nathan

In the 7 days ending Dec 8, 2019:

activity # timemileskm+mload
  Running6 3:39:22 25.55(8:35) 41.12(5:20) 911581.5
  Forest Orienteering 2 1:28:57 7.52(11:49) 12.11(7:21) 38638 /48c79%354.3
  Strength and conditioning2 1:25:00135.0
  Cross Training1 30:0060.0
  Total9 7:03:19 33.07 53.22 129838 /48c79%1130.8

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

2 PM

Running warm up/down 17:48 intensity: (8 @1) + (10:44 @2) + (5:48 @3) + (1:08 @4) 3.19 km (5:35 / km) +159m 4:28 / km
ahr:143 max:172 shoes: Walsh PB Elite (2)

Forest Orienteering 31:26 intensity: (4:29 @3) + (26:57 @4) 4.33 km (7:15 / km) +111m 6:26 / km
ahr:170 max:178 spiked:24/28c shoes: Walsh PB Elite (2)

Quite busy with work so didn't want to drive to either the EM or WM champs and spend all day out. Leg feeling ok after yesterday, just some stiffness so jogged up to Loxley and ran a control pick I planned, especially trying to focus on exit-direction. Went generally well, undergrowth was a bit tough but nothing too bad, just made some straight options a no go. Quite enjoyed it.
Fingers crossed I'm through the worst of the post-OMM recovery now and should be able to start building up for winter as long as I keep an eye on everything, will just see how it goes.
Good: plan and exit direction
Bad: contact
C • Telford 1

Running warm up/down 15:02 intensity: (4:13 @3) + (10:49 @4) 3.05 km (4:56 / km) +25m 4:44 / km
ahr:167 max:177 shoes: Walsh PB Elite (2)

Saturday Dec 7, 2019 #

10 AM

Running warm up/down 10:59 intensity: (34 @1) + (6:47 @2) + (3:10 @3) + (28 @4) 2.02 km (5:26 / km) +77m 4:34 / km
ahr:141 max:169 shoes: Inov-8 Oroc 280 v2

Forest Orienteering 57:31 intensity: (28 @1) + (22 @2) + (9:37 @3) + (32:21 @4) + (14:43 @5) 7.77 km (7:24 / km) +275m 6:17 / km
ahr:175 max:192 spiked:14/20c shoes: Inov-8 Oroc 280 v2

SYO Club Champs. Mass start, got suspended in some brambles losing reasonable time to 1 then was going well through to 13 where I just switched off and lazily just tried to run at it, losing the 3 or 4 min lead I'd got. Fine again through to 17 where the control was in the wrong place and then the finish.
Nice to be out in the forest again, but definitely some cobwebs to blow off the technique. Took it pretty easy to avoid flare-ups and seem to have largely gotten away with it. Knee and hammy a bit tight afterwards.
Good: direction
Bad: plan and contact

Running warm up/down 5:49 intensity: (25 @2) + (30 @3) + (4:37 @4) + (17 @5) 1.0 km (5:48 / km)
ahr:170 max:186 shoes: Inov-8 Oroc 280 v2

Friday Dec 6, 2019 #

4 PM

Cross Training 30:00 [2]

Half an hour swim, easy day.

Thursday Dec 5, 2019 #

7 AM

Running 30:00 intensity: (6 @1) + (12:39 @2) + (12:26 @3) + (4:48 @4) + (1 @5) 6.05 km (4:58 / km) +56m 4:44 / km
ahr:152 max:182 shoes: Hoka Clifton 5

Trot in Riv pre breakfast. Some improvement, bit of stiffness still.
3 PM

Strength and conditioning 35:00 [1]

Gym session, kept it light, knee giving me a bit of jip.

Wednesday Dec 4, 2019 #

4 PM

Running 54:14 intensity: (30 @1) + (28:36 @2) + (25:01 @3) + (7 @4) 9.52 km (5:42 / km) +262m 5:00 / km
ahr:146 max:166 shoes: Walsh PB Elite (2)

Easy round Loxley with Tom. Similar to yesterday, hammy and top of calf a bit tight.

Tuesday Dec 3, 2019 #

3 PM

Running 42:24 intensity: (31 @1) + (12:58 @2) + (15:37 @3) + (13:18 @4) 8.49 km (5:00 / km) +170m 4:32 / km
ahr:156 max:177 shoes: Salomon Sonic RA Pro 2

Crimicar loop. Trying to shift the hangover, lovely evening to be out. Calf still a bit tight but happy to be running. Had quite a stressful and frustrating couple of weeks but some easy jogging and (not so easy) beers seems to have relieved this a bit!

Monday Dec 2, 2019 #

3 PM

Strength and conditioning 50:00 [2]

6 PM

Running 43:06 intensity: (5:45 @1) + (25:25 @2) + (11:38 @3) + (18 @4) 7.8 km (5:32 / km) +162m 5:00 / km
ahr:140 max:167 shoes: Hoka Clifton 5

Up and Running run group. Hamstring felt ok but top of right calf sore.

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