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Training Log Archive: Nathan

In the 7 days ending Mar 21:

activity # timemileskm+mload
  Cross Training6 4:55:00316.6
  Off-road running1 1:15:18 8.5(8:52) 13.68(5:30) 135164.2
  Strength and conditioning2 1:05:0065.0
  Road running2 49:17 7.43(6:38) 11.96(4:07) 82135.5
  Drills/Plyometrics1 20:00 1.14(17:37) 1.83(10:57)20.0
  Total8 8:24:35 17.07 27.46 217701.3

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MoTuWeThFrSaSu

Sunday Mar 21 #

9 AM

Off-road running 1:15:18 intensity: (23:59 @1) + (19:52 @2) + (25:43 @3) + (5:22 @4) + (22 @5) 13.68 km (5:30 / km) +135m 5:15 / km
ahr:146 max:179 shoes: Nvii Terra TT

Nice run on the fields, shin a bit sore to start with but better once I got going. Not a bad week of training all things considered.

Cross Training 30:00 intensity: (29:20 @1) + (40 @2)
ahr:125 max:143

Saturday Mar 20 #

12 PM

Road running 24:33 intensity: (4:08 @1) + (8:11 @2) + (11:55 @3) + (19 @4) 6.24 km (3:56 / km) +37m 3:49 / km
ahr:150 max:169 shoes: Altra Torin 4.0

Felt pretty good so just rolled with it, all feeling pretty chilled out though. Shin ok but seem to be hyper aware of it. Blowing off a bit of steam.

Cross Training 40:00 intensity: (39:26 @1) + (34 @2)
ahr:125 max:149

Spinner afterwards, feeling a bit tired.

Friday Mar 19 #

3 PM

Cross Training 45:00 intensity: (43:44 @1) + (1:16 @2)
ahr:123 max:144

Steady cadence.

Road running 24:44 intensity: (1:02 @1) + (6:30 @2) + (4:54 @3) + (12:13 @4) + (5 @5) 5.72 km (4:20 / km) +46m 4:10 / km
ahr:160 max:179 shoes: Altra Torin 4.0

Easy on the roads, felt ok but a bit rusty. Shin seemed alright.

Thursday Mar 18 #

7 PM

Strength and conditioning 45:00 [1]

SYO circuits, tired but ok.

Wednesday Mar 17 #

6 PM

Cross Training 1:00:00 intensity: (59:17 @1) + (43 @2)
ahr:117 max:148

Same as the last days, just no more time in the evenings with work just being something else this week. Shin is improving, will leave it until the weekend at least to build in running.

Drills/Plyometrics 20:00 [1] 1.83 km (10:57 / km)
ahr:72 max:114 shoes: Altra Torin 4.0

Variations of gates, A, B, C, high knees, heel squeezes, vertical bounds, heel and toe walks, side skips, carioca drill, step ups, hamstring sweeps, lunges and strides. Felt quite good.

Tuesday Mar 16 #

6 PM

Cross Training 1:00:00 intensity: (59:59 @1) + (1 @3)
ahr:110 max:139

Watching various FloTrack and NCAA reruns.

Monday Mar 15 #

6 PM

Cross Training 1:00:00 intensity: (44:11 @1) + (13:15 @2) + (2:34 @3)
ahr:129 max:164

Kept a good cadence to feel like I was working. Work looking busy until the end of the week so will see how things go.
9 PM

Strength and conditioning 20:00 [1]

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