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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 4:46:37 46.16(6:13) 74.29(3:51) 302
  S & C5 1:10:00
  Gym2 1:00:00
  Total19 6:56:37 46.16 74.29 302
«
1:45
0:00
SuMoTuWeThFrSa

Friday Jun 22 #

8 AM

Running 22:01 [2] 5.44 km (4:03 / km) +35m 3:55 / km
shoes: Nike Structure 21

20 mins + lactics

Thursday Jun 21 #

8 AM

S & C 15:00 [3]

6 PM

Running 11:08 [2] 2.6 km (4:17 / km) +6m 4:14 / km
shoes: Nike Structure 21

Warm up
7 PM

Running 10:00 [4] 3.05 km (3:17 / km) +6m 3:15 / km
shoes: Brooks Hyperion

Easy tempo

Running 5:40 [4] 2.0 km (2:50 / km)
shoes: Brooks Hyperion

500, 2x (300, 200), 500

Very easy
8 PM

Running 14:54 [2] 3.35 km (4:27 / km) +10m 4:23 / km
shoes: Nike Structure 21

Warm down and lactics

Wednesday Jun 20 #

10 AM

Running 50:00 [2] 12.48 km (4:00 / km) +41m 3:56 / km
shoes: Nike Structure 21

Terrible nights sleep, just couldn't get to bed. So woke up late but still did the 50 fasted.
1 PM

Gym 30:00 [3]

Easy mobility circuit
9 PM

S & C 10:00 [3]

Tuesday Jun 19 #

6 PM

Running 13:10 [2] 3.26 km (4:02 / km) +6m 4:00 / km
shoes: Nike Structure 21

WU with Brogan
7 PM

Running 14:48 [4] 5.6 km (2:39 / km)
shoes: Brooks Hyperion

2x 200 (200m) 1200 (400m), 800 (400m), 2x (600, 400) off 200m, 2x 400 (100m), 2x 200 (200m)

31, 30
3.20
2.12
1.35, 63
1.36, 63
59, 59
28, 27

Very hot evening down at the track. Led most of the session in front of Gus apart from the second set of 600,400 but he was always there pushing me on. A lot happier today then I was last week with how thongs went. Looking forward to the 5km this weekend.
8 PM

Running 18:22 [1] 3.66 km (5:01 / km) +8m 4:58 / km
shoes: Nike Structure 21

Very easy warm down with Gus
10 PM

S & C 15:00 [3]

Monday Jun 18 #

10 AM

Running 1:00:00 [2] 14.83 km (4:03 / km) +108m 3:54 / km
shoes: Nike Structure 21

Fasted casual 60 after a long lie in
12 PM

S & C 15:00 [3]

1 PM

Gym 30:00 [3]

Sunday Jun 17 #

10 AM

Running 18:53 [2] 4.43 km (4:16 / km) +19m 4:10 / km
shoes: Nike Structure 21

WU
11 AM

Running 7:30 [4] 2.42 km (3:06 / km) +10m 3:02 / km
shoes: Brooks Hyperion

7 1/2 Tempo on the summer field

Running 20:27 [4] 7.0 km (2:55 / km) +30m 2:52 / km
shoes: Brooks Hyperion

4x (1000, 500), 5x 200 - 200m recovery throughout

Session on the 500m summer field track. Working through the volume. Had Phil tucked in behind for the whole session pushing me on although he was never ahead.
12 PM

Running 19:44 [2] 4.17 km (4:44 / km) +23m 4:36 / km
shoes: Nike Structure 21

WD
10 PM

S & C 15:00 [3]

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