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Training Log Archive: Nathan

In the 7 days ending Oct 18:

activity # timemileskm+mload
  Running7 7:05:40 53.5(7:57) 86.11(4:57) 2022956.0
  Cross Training2 1:00:0060.0
  Strength and conditioning1 45:0045.0
  Total10 8:50:40 53.5 86.11 20221061.0

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MoTuWeThFrSaSu

Sunday Oct 18 #

1 PM

Running warm up/down 23:08 intensity: (3:34 @1) + (13:37 @2) + (5:00 @3) + (57 @4) 4.37 km (5:18 / km) +20m 5:11 / km
ahr:147 max:173 shoes: Altra Torin 4.0 Plush

Inc. drills.

Running 14:58 [5] 5.07 km (2:57 / km) +21m 2:54 / km
ahr:157 max:170 shoes: Nike Air Zoom Streak 5

Mallory Park 5k/Leicestershire Road champs - Chip time 14:59!

Entered on Wednesday so not too much real preparation. Been feeling like I'm in good shape but haven't done properly structured training since before lockdown. Had my eye on sub 15 before the race but didn't know how realistic this was. Decided to sit with my pack of 6 until 1.5-1km to go then see what as I had as I figured they'd run 15~. Felt really good throughout, strong and like I always had a bit more to give but was sensible and only pushed on in the last km including a good finish.
Really pleased to have dipped under 15 and a nice confidence boost showing that consistency has paid off. Would be fun to do one after a more structured block but it's positive confirmation that I should be physically in the mix in senior O races making it a really good box to have ticked before winter.
Assuming the course is accurately measured, Strava gave 5k at 14:44 which is definitely wishful thinking!

Running warm up/down 20:17 [1] 4.36 km (4:39 / km) +20m 4:33 / km
ahr:157 max:169 shoes: Altra Torin 4.0 Plush

4 PM

Cross Training 30:00 [1]
ahr:87 max:125

Recovery spin on the turbo.

Saturday Oct 17 #

2 PM

Running 47:03 [2] 10.54 km (4:28 / km) +220m 4:02 / km
ahr:151 max:173 shoes: Altra Torin 4.0 Plush

Easy on the roads with strides.

Friday Oct 16 #

5 PM

Running 1:16:10 [2] 14.35 km (5:18 / km) +339m 4:45 / km
ahr:158 max:188 shoes: Saucony Peregrine 10

Nice Fox Hagg loop, felt good.

Thursday Oct 15 #

6 PM

Cross Training 30:00 [1]

Easy spin to take it a bit easier after feeling quite tired the last few days.
7 PM

Strength and conditioning 45:00 [1]

SYO circuits.

Wednesday Oct 14 #

4 PM

Running 1:41:54 intensity: (1:00:00 @2) + (41:54 @3) 17.46 km (5:50 / km) +914m 4:37 / km
ahr:162 max:188 shoes: Nvii Terra TT

Some steeper climbs on Win and Lose on the way home from work. Nice evening for it, felt pretty knackered though from the top of Win onwards, not enough food or water but managed staved off a bonk.

Tuesday Oct 13 #

4 PM

Running warm up/down 17:49 intensity: (14:47 @1) + (3:02 @2) 4.0 km (4:27 / km) +14m 4:22 / km
ahr:134 max:150 shoes: On Cloudsurfer

Running 25:08 [5] 6.89 km (3:39 / km) +103m 3:24 / km
ahr:150 max:168 shoes: On Cloudsurfer

Intervals in Endcliffe Park. 5x2mins(1), 5x1mins(1) trying to get the legs turning over ahead of a 5k on Sunday. Very slippery out making traction a problem but pushing well and pleased to feel strong.

Running warm up/down 19:06 [1] 4.03 km (4:45 / km) +65m 4:23 / km
ahr:158 max:173 shoes: On Cloudsurfer

Monday Oct 12 #

6 AM

Running 20:00 intensity: (7:07 @1) + (12:26 @2) + (27 @3) 4.38 km (4:34 / km) +54m 4:18 / km
ahr:141 max:160 shoes: Altra Torin 4.0 Plush

Easy before work.
5 PM

Running 1:00:07 [2] 10.65 km (5:39 / km) +251m 5:03 / km
ahr:157 max:191 shoes: Altra Torin 4.0 Plush

Loop with M then another on my own, nice to run together.

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