In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Running | 7 | 7:49:56 | 59.4 | (7:55) | 95.59 | (4:55) | | | | | |
| Cycling | 4 | 5:50:00 | | | | | | | | | |
| Strength and conditioning | 3 | 2:07:30 | | | | | | | | | |
| Total | 10 | 15:47:26 | 59.4 | | 95.59 | | | | | | |
9 AM
Strength and conditioning 57:00 [2]
Running 1:32:15 [2] 17.0 km (5:26 / km)
shoes: Asics gt2000 7
7 PM
Running intervals 46:44 [5] 9.0 km (5:12 / km)
shoes: Hylos
1000m (3 mins) 600m (90s) 400m, (60s) 200m (x3)
3.20, 1.50, 1.08, 32
3.18, 1.48, 1.08, 30
3.18, 1.49, 1.11, 31
Running warm up/down 5:20 [1] 1.0 km (5:20 / km)
shoes: Hylos
Running warm up/down 2:00 [1] 0.4 km (5:00 / km)
shoes: Hylos
5 AM
Strength and conditioning 10:30 [2]
Lunges, reverse lunges and squats 10x3
Press ups, tricep dips and free Weight dead lift 10 x3
Running 10:00 [2] 2.02 km (4:57 / km)
shoes: Asics gt2000 7
11 AM
Running 1:48:08 [3] 25.0 km (4:20 / km)
shoes: Mizuno WR 22 New
8 AM
Running warm up/down 11:41 [2] 2.33 km (5:01 / km)
shoes: Saucony Kinvara 10
Running hills 37:12 [5] 7.56 km (4:55 / km)
shoes: Saucony Kinvara 10
4x 7 mins with 3 minute recovery. Much better, stronger and further than last time
Running warm up/down 21:04 [2] 3.88 km (5:26 / km)
shoes: Saucony Kinvara 10
4 PM
Strength and conditioning 1:00:00 [2]
5 AM
Running 58:38 [2] 10.2 km (5:45 / km)
shoes: Mizuno WR 22 New
5 PM
Running warm up/down 40:30 [2] 8.0 km (5:04 / km)
Running tempo 30:24 [4] 8.0 km (3:48 / km)
5x 1600 off 30s. Each rep was about 5.55 apart from the last 5.39
Running warm up/down 6:00 [2] 1.2 km (5:00 / km)
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