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Training Log Archive: Nathan

In the 7 days ending Nov 28:

activity # timemileskm+mload
  Off-road Running3 4:04:15 33.24(7:21) 53.5(4:34) 913535.0
  Road Running3 3:01:00 27.38(6:37) 44.06(4:06) 468451.0
  Sprint Orienteering 1 59:32 8.75(6:48) 14.09(4:14) 250183.6
  Total6 8:04:47 69.37(6:59) 111.64(4:21) 16311169.6

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MoTuWeThFrSaSu

Sunday Nov 28 #

4 PM

Off-road Running 1:20:00 intensity: (1:23 @1) + (8:50 @2) + (1:08:01 @3) + (1:46 @4) 20.38 km (3:55 / km) +169m 3:46 / km
ahr:155 max:176 shoes: Hoka Clifton 8

Steady longer run on the canal (east). Very cold but lovely on the fresh snow. Felt cruisy.
Mixed week, don't think I got the balance right around the day off running on Thursday. Some good sessions and happy to have kept the intensity lower to compensate but felt a bit tired by the weekend. Feeling generally strong running, but need to make sure sleep and eating is still in good order to maintain recovery.

Saturday Nov 27 #

7 AM

Road Running 1:02:30 intensity: (10:46 @1) + (22:06 @2) + (11:27 @3) + (18:11 @4) 15.35 km (4:04 / km) +148m 3:53 / km
ahr:152 max:177 shoes: Hoka Clifton 8

Session on the canal (west), 15 WU, 5x5mins (90s), 15 WD. Nice but very windy morning, uphill in to the wind on the way out which made the last couple feel a bit nicer! Very controlled, felt smooth today, not reaching for it.

Friday Nov 26 #

2 PM

Off-road Running 1:42:39 intensity: (29:21 @1) + (37:57 @2) + (35:21 @3) 21.02 km (4:53 / km) +411m 4:27 / km
ahr:146 max:163 shoes: Saucony Peregrine 11

Long run on Ilkley Moor. Kept the effort pretty honest, felt a bit jaded but moving ok throughout. Very wet and sloppy, bit of rough stuff in there too.

Thursday Nov 25 #

Note

Really long day at work planting hedges and doing other conservation bits with a long drive there and back. Good to bank it.

Wednesday Nov 24 #

6 PM

Road Running warm up/down 20:37 intensity: (5:01 @1) + (9:08 @2) + (5:38 @3) + (50 @4) 4.83 km (4:16 / km) +110m 3:50 / km
ahr:145 max:170 shoes: Nike Zoom Pegasus 32 (Blue)

Sprint Orienteering 59:32 intensity: (1:59 @1) + (9:09 @2) + (30:47 @3) + (17:09 @4) + (28 @5) 14.09 km (4:14 / km) +250m 3:53 / km
ahr:160 max:179 shoes: Nike Zoom Pegasus 32 (Blue)

AIRE night league. Didn't really understand the format and got a bit confused by the Street Map mapping. Still a reasonably solid physical session if nothing else and quite fun.

Road Running warm up/down 17:53 intensity: (7:58 @1) + (8:55 @2) + (1:00 @3) 3.95 km (4:32 / km) +44m 4:17 / km
ahr:140 max:155 shoes: Nike Zoom Pegasus 32 (Blue)

Tuesday Nov 23 #

6 AM

Road Running 1:20:00 intensity: (5:01 @1) + (16:19 @2) + (55:39 @3) + (3:01 @4) 19.92 km (4:01 / km) +166m 3:51 / km
ahr:154 max:171 shoes: Hoka Clifton 8

Morning on the canal (east). Steady 50 in the middle, felt strong.

Monday Nov 22 #

5 AM

Off-road Running 1:01:36 intensity: (36:35 @1) + (18:09 @2) + (6:52 @3) 12.1 km (5:06 / km) +333m 4:29 / km
ahr:138 max:162 shoes: Saucony Peregrine 11

Early frosty morning loop over the moor. Keeping it nice and easy.

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