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Training Log Archive: Nathan

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running10 9:31:47 72.81(7:51) 117.18(4:53) 2354921.4
  Strength and conditioning2 41:0041.0
  Total12 10:12:47 72.81 117.18 2354962.4

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Sunday Jun 9 #

8 AM

Running 1:08:39 intensity: (39:26 @1) + (8:12 @2) + (4:13 @3) + (15:02 @4) + (1:46 @5) 14.16 km (4:51 / km) +566m 4:02 / km
ahr:142 max:180 shoes: Hoka Rocket X

WU, 5x4min hills, WD. Didn't sleep so well and with it being windy and rainy this was quite tough. Hill was 820m~ with 90m climb, possibly a bit too steep in the middle so maybe need to find a more runnable gradient. Felt quite strong though, worked hard to be consistent on each effort and I think I kept the intensity in the right zones based on HR. Good stuff.
4 PM

Running 58:49 intensity: (29:22 @1) + (5:59 @2) + (9:53 @3) + (13:35 @4) 13.82 km (4:15 / km) +174m 4:00 / km
ahr:146 max:174 shoes: Adidas Adizero Pro

WU, 3 x Hirst Wood loop at threshold, WD.
Loop was 2.31km~ with a 30m climb through the woods then flat on the canal and a slightly undulating path on the river, nice to get some variation. Effort felt consistent, first was a smidge slower because of dogs. Body felt good even after this morning and a busy day sorting house stuff so I think the intensities were good today.
8:00, 7:51, 7:52.

Saturday Jun 8 #

4 PM

Running 1:01:34 intensity: (49:28 @1) + (12:00 @2) + (6 @3) 11.95 km (5:09 / km) +283m 4:36 / km
ahr:131 max:154 shoes: Puma Velocity Nitro 2 (3)

Easy Thackley Woods loop. Always feel a bit crap on this, hill at the start is quite tough.

Friday Jun 7 #

5 PM

Running 54:46 intensity: (51:28 @1) + (3:18 @2) 9.95 km (5:30 / km) +172m 5:04 / km
ahr:127 max:150 shoes: Nike Terra Kiger 7

Easy Northcliffe loop.

Thursday Jun 6 #

6 AM

Running 1:00:00 intensity: (30:33 @1) + (12:46 @2) + (12:28 @3) + (4:13 @4) 11.45 km (5:14 / km) +404m 4:27 / km
ahr:141 max:171 shoes: Hoka Rocket X

WU, 15x1min hills (1), WD. Felt strong throughout, good stuff.
4 PM

Running 1:01:00 intensity: (21:08 @1) + (19:04 @2) + (6:58 @3) + (13:50 @4) 13.0 km (4:42 / km) +52m 4:36 / km
ahr:146 max:176 shoes: Hoka Rocket X

Session at Chellow Dean reservoir after a site visit.
8 x laps (800m~) with 1min recovery then 5x10s sprints. Could have done with it being 3mins+ so maybe I'll do the upper res next time. Gravel track with some small rises so nice to have some variation. Felt mostly quite good, HR not crazy high but was definitely working so perhaps still a bit fatigued from the weekend.

Wednesday Jun 5 #

4 PM

Running 54:28 intensity: (51:32 @1) + (2:56 @2) 10.65 km (5:07 / km) +193m 4:41 / km
ahr:126 max:145 shoes: Puma Velocity Nitro 2 (3)

Easy around the Glen.
8 PM

Strength and conditioning 20:00 [1]
ahr:68 max:81

Tuesday Jun 4 #

6 AM

Running 54:00 intensity: (28:16 @1) + (6:20 @2) + (4:54 @3) + (14:30 @4) 12.5 km (4:19 / km) +151m 4:04 / km
ahr:145 max:177 shoes: Adidas Adizero Pro

WU, 4x5mins(1) on the grass, WD. Body slow to get going but was moving ok through this and distances were very consistent based on finishing position for each rep by the football goal. Chest a little tight, good to get some work done.
5 PM

Running 55:05 intensity: (44:52 @1) + (9:47 @2) + (26 @3) 10.92 km (5:03 / km) +258m 4:31 / km
ahr:132 max:154 shoes: Puma Velocity Nitro 2 (3)

Afternoon meeting in Sheffield so met up with Jonny for a loop around Loxley, very nice. Was going to double T but body felt a bit tired and it was nice to just run along and chat. Will shift this double to the weekend.

Monday Jun 3 #

5 PM

Running 43:26 intensity: (42:43 @1) + (43 @2) 8.77 km (4:57 / km) +101m 4:41 / km
ahr:127 max:141 shoes: Puma Velocity Nitro 2 (3)

Easy canal and river, tired after travel and an afternoon in the office.
9 PM

Strength and conditioning 21:00 [1]
ahr:82 max:99

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