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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running7 3:04:44 28.4(6:30) 45.71(4:02) 178
  S & C2 40:00
  Total9 3:44:44 28.4 45.71 178
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ThFrSaSuMoTuWe

Tuesday Dec 6 #

8 AM

Running 30:00 [2] 6.61 km (4:32 / km)
shoes: Nike Zoom Vomero 10

Easy morning 30 out and back on fulwood.
3 PM

Running 10:38 [3] 2.49 km (4:16 / km)
shoes: Nike Zoom Vomero 10

Down to uni for an introduction to teaching lecture.
5 PM

Running 14:35 [3] 3.25 km (4:29 / km)
shoes: Nike Zoom Vomero 10

Warm up to track, meeting Olly and Booth at the scholary transition zone.
6 PM

Running 21:33 [4] 7.23 km (2:59 / km)
shoes: Adidas Takumi Sen 3

4x 1600, 800 off 1min Recovery

4.58,4.52,4.46,4.37,2.18

Good progressive session. Started off following the pack on the first mile, then me and Bertie went together on the 2nd before I went rogue on the last two. All the hurdle lads had done a hard hurdle session with Bash beforehand so it was a lonely session up front.

Had to rage at some kids and swerve round them on the third set which cost me about 2 seconds but I reckon I caught that up running angry for the rest of the rep.
7 PM

Running 17:47 [2] 3.58 km (4:58 / km)
shoes: Nike Zoom Vomero 10

Warm down to the cathedral with Woodley.
11 PM

S & C 10:00 [3]

Core

Monday Dec 5 #

10 AM

Running 30:10 [3] 6.98 km (4:19 / km) +31m 4:14 / km
shoes: Nike Zoom Vomero 10

Easy with Jobba
12 PM

S & C 30:00 [3]

Core in the gym @ City Campus.
6 PM

Running 1:00:01 [3] 15.57 km (3:51 / km) +147m 3:41 / km
shoes: Nike Zoom Vomero 10

Steady 60 around the ring road. Very spooky in the mist.

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