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Training Log Archive: Nathan

In the 7 days ending May 16:

activity # timemileskm+mload
  Off-road running5 3:48:54 28.64(7:59) 46.1(4:58) 724385.5
  Road running2 1:46:08 15.61(6:48) 25.13(4:13) 257239.4
  Forest Orienteering 2 1:39:16 9.55(10:24) 15.37(6:28) 32443 /51c84%379.8
  Strength and conditioning2 1:05:0065.0
  Total9 8:19:18 53.81 86.59 130543 /51c84%1069.7

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Sunday May 16 #

Note

Forgot that I also left my SIAC at home! Luckily borrowed one for Simpson Ground but it cost me more than expected on Witherslack!
10 AM

Off-road running warm up/down 10:54 intensity: (8:32 @1) + (1:42 @2) + (40 @3) 2.06 km (5:17 / km) +33m 4:54 / km
ahr:129 max:155 shoes: NVii Forest 1 Blue

Forest Orienteering 58:11 intensity: (1:12 @1) + (5 @2) + (3:20 @3) + (50:04 @4) + (3:30 @5) 9.27 km (6:17 / km) +229m 5:35 / km
ahr:171 max:180 spiked:23/27c shoes: NVii Forest 1 Blue

Cartmel Clash day 2 - Simpson Ground chase.
Started at the back of a train of Will, Duncan and Joe but this didn't matter too much with the forking, just wanted to have caught/be in contact by the common final loop. First loop went well, felt nicely in control and almost caught Duncan at the next change. Next loop started ok but rushed off a bit at the start and left the 2nd control without a plan, hit the green without contact and lost 80s by gambling right instead of left. Felt straight back on it though and finished the loop well. 3rd loop went ok but I think similar to yesterday I was a bit defensive on a couple when I should have backed myself because I was feeling in control. Also lost 30s~ by losing contact at the end of the loop but got to the final loop 45s~ behind Joe and with Duncan so had caught some time.
Last loop went well, began to tire a bit but was navigating well and managed to pull away from Duncan. Gambled on the last route choice after seeing Joe and Will coming the other was but the times were almost the same.
Really fun format and a great course. Mistakes were kept relatively small, perhaps a few too many over the two days but that's ok for effectively warm up events. I think I also lost time being a bit too defensive again but on the whole I'm fairly happy with my technique. Felt much better running today and I think the strength is there for a couple of weeks time. It's been a good weekend to try a couple of things and tune up so with a few tweaks I think I'll be in a good place to try and run well in the next few weeks. Preparation should also be better, been quite a lot of stressors the last couple of months and the week before was far from ideal but tapering should help a lot with this.

Off-road running warm up/down 15:39 intensity: (12:08 @1) + (3:31 @2) 2.89 km (5:25 / km) +91m 4:41 / km
ahr:132 max:150 shoes: NVii Forest 1 Blue

Saturday May 15 #

12 PM

Off-road running warm up/down 23:12 intensity: (5:29 @1) + (7:47 @2) + (9:12 @3) + (44 @4) 4.26 km (5:27 / km) +123m 4:45 / km
ahr:147 max:169 shoes: NVii Forest 1 Blue

Forest Orienteering 41:05 intensity: (28 @1) + (2:26 @2) + (12:27 @3) + (20:39 @4) + (5:05 @5) 6.1 km (6:44 / km) +95m 6:15 / km
ahr:166 max:190 spiked:20/24c shoes: NVii Forest 1 Blue

Cartmel Clash day 1 - Witherslack.
Cracking area and was well up for racing. For some reason I struggled a lot physically today, felt very weak and almost had no access to energy which progressed to feeling ill and dizzy from around halfway through the course. Had to walk 50% of the last 3 legs - losing 1:30-2mins alone! Not ideal.
Orienteering was reasonably good, 30s~ miss on 2, 15-20s~miss on 16, 1min~ on 17 then a couple of other small hesitations but otherwise felt like I had quite good control. Ran a bit too defensively on some route choices too but I think that would have been ok if I was running well.
Strange off day physically but not a terrible start to the weekend and technique seems to be at an ok point for the coming weeks. I'm sure it will tighten up a bit ahead of the selection races with a taper and more specific training.

Off-road running warm up/down 14:12 [1] 2.39 km (5:56 / km) +33m 5:34 / km
ahr:169 max:186 shoes: Asics Fuji-Runnegade 2

Friday May 14 #

12 PM

Off-road running 33:03 intensity: (3:01 @1) + (9:46 @2) + (19:23 @3) + (53 @4) 7.1 km (4:39 / km) +93m 4:22 / km
ahr:152 max:167 shoes: Nike Wildhorse 4

Shake out with a few strides before a long drive later.
4 PM

Strength and conditioning 15:00 [1]

Thursday May 13 #

6 AM

Road running 40:00 intensity: (14:20 @1) + (10:05 @2) + (10:13 @3) + (5:08 @4) + (14 @5) 8.81 km (4:32 / km) +83m 4:20 / km
ahr:148 max:178 shoes: Altra Torin 4.0

Easy in the rain, felt a bit sluggish and tight.
7 PM

Strength and conditioning 50:00 [1]

SYO circuits.

Wednesday May 12 #

5 PM

Off-road running 1:10:32 [2] 15.01 km (4:42 / km) +177m 4:26 / km
ahr:154 max:178 shoes: Asics Fuji-Runnegade 2

Easy on the fields in the pouring rain. Including a post office stop and a phone call with mum.

Tuesday May 11 #

5 PM

Road running warm up/down 15:01 intensity: (7:16 @1) + (7:08 @2) + (37 @3) 3.46 km (4:20 / km) +24m 4:12 / km
ahr:138 max:155 shoes: Altra Torin 4.0

Road running 36:00 intensity: (13:30 @1) + (12:00 @4) + (10:30 @5) 9.37 km (3:51 / km) +135m 3:35 / km
ahr:162 max:183 shoes: Altra Torin 4.0

6mins(2), 5x1mins(1), 6mins(2), 5x30s hills(45s~), 3mins.
Really good session. Felt strong throughout, good turnover on the faster stuff. Second 6 was tougher (but was supposed to be and was moving faster) and the 3 at the end hurt (but again was supposed to). Happy with the feedback from this.

Road running warm up/down 15:07 [1] 3.49 km (4:20 / km) +15m 4:14 / km
ahr:173 max:188 shoes: Altra Torin 4.0

Monday May 10 #

6 AM

Off-road running 1:01:22 [1] 12.39 km (4:57 / km) +175m 4:38 / km
ahr:160 max:186 shoes: Asics Fuji-Runnegade 2

Trundle on the fields, felt pretty trash, 5 days or so of feeling a bit rubbish whilst running which isn't ideal but I guess it just goes like that some times.

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