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Training Log Archive: Nathan

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Cross Training5 4:15:41287.5
  Running3 1:38:45 12.57(7:51) 20.23(4:53) 326153.4
  Forest Orienteering 1 31:17 2.21(14:09) 3.56(8:47) 15635 /53c66%54.1
  Strength and conditioning1 20:0020.0
  Total8 6:45:43 14.78 23.79 48335 /53c66%515.0

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MoTuWeThFrSaSu

Sunday Feb 21 #

5 PM

Cross Training 1:00:00 intensity: (56:19 @1) + (1:04 @2) + (1:09 @3) + (1:25 @4) + (3 @5)
ahr:119 max:178

Turbo, end of easier "de-load" block.

Saturday Feb 20 #

5 PM

Cross Training 1:15:00 intensity: (1:05:40 @1) + (2:29 @2) + (6:01 @3) + (41 @4) + (9 @5)
ahr:119 max:182

Turbo, one or two spurts.

Friday Feb 19 #

1 PM

Running 30:18 intensity: (15:07 @1) + (15:09 @2) + (2 @3) 6.49 km (4:40 / km) +41m 4:31 / km
ahr:139 max:154 shoes: Altra Torin 4.0

Short jog on the Monsal Trail after work, shin noticeable and a bit uncomfortable in the evening. Not a bad time to be having some easier weeks, doubt we'll be racing for a while still and it's been a long year "ticking over", need to stay fresh and interested for when racing does begin in whatever format.

Thursday Feb 18 #

5 PM

Cross Training 45:00 intensity: (39:00 @1) + (5:09 @2) + (51 @3)
ahr:114 max:157

Running 20:11 [1] 4.24 km (4:46 / km) +58m 4:27 / km
ahr:66 max:102 shoes: Altra Torin 4.0

Short test, shin aching a bit.

Wednesday Feb 17 #

Note
(rest day)

No time, long ass day on site, not in the mood.

Tuesday Feb 16 #

6 PM

Cross Training 45:40 [1]
ahr:115 max:133

Crap day, not in the mood and no time, just got something done.
8 PM

Strength and conditioning 20:00 [1]

Monday Feb 15 #

3 PM

Running warm up/down 15:24 intensity: (11:37 @1) + (3:47 @2) 3.32 km (4:38 / km) +65m 4:13 / km
ahr:123 max:148 shoes: Nvii Terra TT

Forest Orienteering 31:17 intensity: (15:02 @1) + (9:40 @2) + (6:35 @3) 3.56 km (8:47 / km) +156m 7:12 / km
ahr:140 max:164 spiked:35/53c shoes: Nvii Terra TT

2xmicro courses on Burbage Boulders, short rest in between. Super technical and struggled to start with but got in a better swing of it by the end, planning exit direction and getting head up. Need better contact though and compass. Still a lot of hesitating as expected. Planned to be at night but finished work early so was a really nice sunset session.

Running 32:52 intensity: (11:16 @1) + (11:27 @2) + (6:15 @3) + (3:54 @4) 6.18 km (5:19 / km) +162m 4:42 / km
ahr:147 max:172 (injured) shoes: Nvii Terra TT

Extended WD up Higger and around the Skyline. Shin aching by the end which is frustrating, ankles took a battering in the snowy slush which likely aggravated it. Going to cut running right down and hit the turbo until things settle. Can still get good quality. Also nicked M's HRM so going to try and monitor effort/recovery a little more closely.
7 PM

Cross Training 30:01 [1]
ahr:126 max:134

Turbo.

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