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Training Log Archive: Nathan

In the 7 days ending Nov 7:

activity # timemileskm+mload
  Off-road Running6 6:03:37 46.38(7:50) 74.65(4:52) 1617864.9
  Road Running5 2:59:59 27.08(6:39) 43.59(4:08) 546447.6
  Strength and conditioning2 42:2042.3
  Total12 9:45:56 73.47 118.23 21621354.8

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Sunday Nov 7 #

Note

Another good week. Think I'm quite happily settled on a plan for next year, certainly helping with motivation and I think it strikes a nice balance. Nice to have a little more structure going in to winter than the last couple of years.
6 AM

Off-road Running 1:47:59 intensity: (47:59 @2) + (1:00:00 @3) 22.16 km (4:52 / km) +511m 4:22 / km
ahr:156 max:173 shoes: NVii Terra TT (2)

Long run on Ilkley Moor. Similar loop to last week but added in a descent and climb of the High Moor Plantation. Weather a bit grim to start but broke for a cracking morning once the sun came up. Steadier 60 in the middle, feeling a bit leggy but generally ok.

Saturday Nov 6 #

8 AM

Off-road Running warm up/down 25:31 intensity: (3:52 @1) + (12:06 @2) + (8:08 @3) + (1:25 @4) 5.34 km (4:47 / km) +26m 4:40 / km
ahr:149 max:174 shoes: Adidas SL20

Road Running 15:39 intensity: (5:00 @4) + (10:39 @5) 5.0 km (3:08 / km) +26m 3:03 / km
ahr:149 max:169 shoes: Adidas SL20

Roberts Park parkrun. First time out at the (1 of 2) local Parkruns. Very convoluted, twisty, turny and fairly traily course. Windy morning but felt pretty strong and nabbed the record by 45s~ (until Tom Adams decides he fancies a run). Enjoyed it.

Off-road Running warm up/down 31:42 intensity: (12 @1) + (4:42 @2) + (11:31 @3) + (14:06 @4) + (1:11 @5) 7.01 km (4:31 / km) +84m 4:16 / km
ahr:164 max:186 shoes: Adidas SL20

WD inc. 5x1(1).

Friday Nov 5 #

6 AM

Road Running 40:44 [2] 9.26 km (4:24 / km) +174m 4:01 / km
ahr:152 max:182 shoes: Hoka Clifton 8

Easy road loop round Baildon. Lovely morning, felt good.
5 PM

Off-road Running 38:06 intensity: (7:02 @1) + (5:36 @2) + (23:45 @3) + (1:43 @4) 8.29 km (4:36 / km) +138m 4:15 / km
ahr:150 max:171 shoes: Icebug Oribi 4 RB9X

Thursday Nov 4 #

6 AM

Off-road Running 51:47 [1] 10.02 km (5:10 / km) +217m 4:40 / km
ahr:156 max:182 shoes: Hoka Speedgoat 4

Out to Bingley and back through Nab Wood. Nice morning, keeping it really easy.
9 PM

Strength and conditioning 20:00 [1]

Wednesday Nov 3 #

6 AM

Off-road Running 1:16:27 intensity: (2:53 @1) + (32:32 @2) + (41:02 @4) 15.72 km (4:52 / km) +490m 4:12 / km
ahr:156 max:179 shoes: Icebug Oribi 4 RB9X

WU, 2 x up and down tempo (2), WD.
Up Shipley Glen and on to the Moor then down past Crook Farm and Bracken Hall back in to the woods. Wanted controlled efforts but with a bit more welly on the second. Went well, felt good on the first but working harder than I'd have liked uphill on the second. Good session though, could do with a bit more grip next time.
Loop: 4.45km +200m
1st: 20:54 2nd: 20:08
4 PM

Road Running 21:30 intensity: (1:25 @1) + (4:46 @2) + (13:24 @3) + (1:55 @4) 5.1 km (4:13 / km) +63m 3:58 / km
ahr:155 max:172 shoes: Hoka Clifton 8

Tuesday Nov 2 #

6 AM

Road Running 1:10:00 intensity: (10:46 @1) + (19:24 @2) + (39:02 @3) + (48 @4) 17.15 km (4:05 / km) +175m 3:53 / km
ahr:151 max:172 shoes: Hoka Clifton 8

Frosty morning on the canal. 40mins steady in the middle. Felt really smooth, coming very easy today.
7 PM

Strength and conditioning 22:20 [1]
ahr:80 max:116

Monday Nov 1 #

5 AM

Road Running 32:06 [2] 7.07 km (4:32 / km) +109m 4:13 / km
ahr:152 max:180 shoes: Hoka Clifton 8

Grim weather but nice and quiet.
5 PM

Off-road Running 32:05 intensity: (20:25 @1) + (11:17 @2) + (23 @3) 6.12 km (5:15 / km) +152m 4:40 / km
ahr:135 max:156 shoes: Hoka Speedgoat 4

Trot over Northcliffe Woods and golf course, reasonably nice.

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