Nathan
bad week for training, work has been somewhat intense. bit of a survival mode for the next few weeks.
- Miles:
- 277 total / 0 in 2012
- Goal:
Setting a new PB at the Antwerp Ironman 70.3, and good times at Cowman and the Vitruvian
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Nathan logged 277 miles.
Last workout over 2 years ago. Help get them back on track!
Entries
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RUN
tired Easy Run 5.31 km 00:34 10:15 pace
Felt rubbish, legs still very tired from Friday's interval session - couple of walks in the middle. All in all not a good weekend
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RUN
good 3x10m Intervals 9.97 km 01:02 09:55 pace
Good interval session, 1.83, 1.80 and 1.76km for each of the 10m intervals
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swim
alright 1584 m 00:54 54:51 pace
Very good - though fast laps at end of first MS finished me off
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RUN
good 60m steady run 9.54 km 00:59 09:58 pace
Much better than last week - was slow, but steady and another 60m of running at a consistent pace
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VELO
good 39.16 km 01:40 14.7mph pace
Good ride, though legs faded at about 1h15m…
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RUN
alright Long Run 14.32 km 01:30 10:06 pace
Much better run - consistent pace, though last 20m were hell
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RUN
alright 400m Threshold Intervals 9.4 km 00:59 10:04 pace
Hard work, but good times for the 3 x 4 x 400m intervals on 2:30
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swim
blah 2200 m 01:10 51:12 pace
Bit of a slog, but got through the set
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RUN
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swim
blah Recovery Swim 1000 m
Legs still very tired, arms started out OK but tired pretty quickly. Good to be back in the pool though after a hard race on Sunday
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VELO
tired 71.95 km 03:02 14.7mph pace
tired legs, but pretty good ride - longest since Swanage?
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RUN
blah 14.06 km 01:30 10:18 pace
OK - had a target of 15km, so not quite fast enough - wanted pace below 6:00
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VELO
tired 25.69 km 01:00 16.0mph pace
Hard turbo session with 5x2m efforts and 10x1m effort
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RUN
blah 6.61 km 00:41 09:55 pace
Not too bad - 30x30s sprints with 30s recovery
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swim
great 2000 m 00:55 44:15 pace
Nice swim, just went really well, 5x300m went pretty much perfectly
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VELO
great 58.13 km 02:10 16.7mph pace
Just fantastic, great, great ride came home with smail on face. Recce of the Cowman course for 28th June
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VELO
tired 58.43 km 02:20 15.6mph pace
Very, very, very wet…
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RUN
tired 10.14 km 01:03 09:59 pace
interesting, 12 intervals and dropped 2 and 11
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VELO
