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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 10:57:09 95.6(6:52) 153.86(4:16)
  S & C5 1:00:00
  Gym1 30:00
  Total18 12:27:09 95.6 153.86
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SaSuMoTuWeThFr

Friday Sep 21 #

6 AM

Running 16:14 [2] 3.47 km (4:41 / km)
shoes: NB 1080

WU

Running 34:51 [4] 10.0 km (3:29 / km)
shoes: Saucony Fastwitch

4x 30 Strides followed by 6 Alamosa Miles Tempo. Coach said to keep it chilled so I kept it chilled.
7 AM

Running 20:00 [1] 4.07 km (4:55 / km)
shoes: NB 1080

WD

Thursday Sep 20 #

9 AM

Running 50:29 [2] 11.03 km (4:35 / km)
shoes: NB 1080

Easy Carroll’s plus strides with Paddy. Calfs loosened off but second day quad doms creeping in from the gym. NB kit arrived, shoes very nice with a lot of cushioning. If anything a bit on the heavy side so I’ll wear these on the slow miles and the new pegs o ordered can be for steadier work.
8 PM

S & C 10:00 [3]

Wednesday Sep 19 #

2 PM

Running 1:35:00 [3] 23.26 km (4:05 / km)
shoes: Saucony Fastwitch

Thunderstorms in the mountains so a nice flat 95 instead of rock creek. Heard this is an absolute best so quite happy to miss it as my legs were wrecked after yesterday. Nice to get a few more steady miles in.
9 PM

S & C 15:00 [3]

Tuesday Sep 18 #

6 AM

Running 17:26 [2] 3.47 km (5:01 / km)
shoes: Saucony Fastwitch

Waking up

Running 28:35 [4] 10.0 km (2:52 / km)
shoes: Saucony Fastwitch

25x 400 off 65’

First Alamosa track session. Coach said last night that’d be 400-1000s, so pleasantly surprised to find it just being 4s as I’ve been running well on the short stuff atm. Strict orders to hold 68s the whole way through, was mostly consistent +\- 1 second from this. Tucked into the first group. Didn’t lead one rep which I felt bad about but I have a habit of running too fast when I lead so sat on the lads who were bashing these out like a metronome. It was comfy until 15-20 where a bit of tiredness crept in then perked up in the last 5. Felt like we were in the session for hours as it turned from being dark to light outside.

7 AM

Running 20:00 [1] 3.64 km (5:30 / km)
shoes: Saucony Fastwitch

Kenyan WD
3 PM

Running 35:00 [2] 7.91 km (4:25 / km)
shoes: Saucony Fastwitch

Miles
4 PM

Gym 30:00 [3]

Gym

Monday Sep 17 #

6 AM

Running 35:00 [2] 8.05 km (4:21 / km)
shoes: Saucony Fastwitch

Morning easy
3 PM

Running 1:16:59 [2] 15.98 km (4:49 / km)
shoes: Saucony Fastwitch

Coach told us to take it slow ahead of a hard workout tomorrow. Find it mentally painful looking at my watch running at this pace, feels so backwards to me. Coach knows best though.
8 PM

S & C 10:00 [3]

Sunday Sep 16 #

7 AM

Running 1:57:35 [3] 28.8 km (4:05 / km)
shoes: Saucony Fastwitch

Steady 18. First 60 mins avg sub 4s then coach told me to chill.
9 AM

S & C 10:00 [3]

Saturday Sep 15 #

9 AM

Running 1:15:00 [2] 16.02 km (4:41 / km)
shoes: Saucony Fastwitch

Nice lie in followed by an easy 10 mile active recovery run. Just in time to sit down and watch some soccer.
4 PM

Running 35:00 [2] 8.16 km (4:17 / km)
shoes: Saucony Fastwitch

Damn it was hot out. 18 miles tomorrow for the one hunna
9 PM

S & C 15:00 [3]

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