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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 9:31:24 82.03(6:58) 132.01(4:20) 10
  S & C5 1:05:00
  Gym1 30:00
  Total17 11:06:24 82.03 132.01 10
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FrSaSuMoTuWeTh

Wednesday Jan 16 #

10 AM

S & C 15:00 [3]

11 AM

Running 1:30:00 [2] 20.13 km (4:28 / km) +3m 4:28 / km
shoes: NB 1080

90’ outside, mixture of ploughed trails, hard pack snow tracks and road. Orders were first 60 below 150, last 30 just below 160. Starting to get used to sticking to HR. Interesting to see how much a change in 10 beats alters my breathing and pace.

Tuesday Jan 15 #

11 AM

Running 18:00 [2] 3.95 km (4:33 / km)
shoes: NB 1080

WU outside

Running 19:35 [4] 6.9 km (2:50 / km)
shoes: NB 1400v6 (NYC)

6x 1km (3mins) - (5mins) - 3x 300m (2mins)

2.52, 2.56, 2.54, 2.54, 2.54, 2.49 (Unadjusted -5 for sea level)
46, 43, 42

Love indoor sessions. First rep a bit quick sitting on the boys. BMED told me to keep a second behind on each lap for the next few. Planned on doing 5 with the 5th being sat on Syd and Eli as my hardest effort, however, this was a slow rep for them so went for a hard 6th with them. Then a few pacey 3s with Kale. Weight is starting to drop off, looking pretty lean and feeling confident. Fingers crossed no mishaps and should be running well in my next race.
12 PM

Running 18:04 [2] 3.29 km (5:30 / km)
shoes: NB 1080

WD barefoot on the Turf
4 PM

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:139 shoes: NB 1080

Don’t know about distance just keeping it easy indoors and running off HR.

Gym 30:00 [3]

9 PM

S & C 10:00 [3]

Monday Jan 14 #

8 AM

S & C 15:00 [3]

11 AM

Running 1:15:00 [2] 16.3 km (4:36 / km) +7m 4:35 / km
ahr:135 shoes: NB 1080

Easy Monday with Syd and Jackson.
4 PM

Running 35:00 [2] 7.69 km (4:33 / km)
ahr:133 shoes: NB 1080

Underestimated the evening temperature drop leading to a v cold run on icey roads which was not enjoyable.

Running 1:21 [4] 0.6 km (2:15 / km)
shoes: NB 1400v6 (NYC)

6x 100 Strides

Sunday Jan 13 #

9 AM

Running 1:52:40 [3] 28.8 km (3:55 / km)
shoes: Nike Pegasus 34

V lonely long run. Got out at 6.20s and no one around. Stuck to the roads as there’s too much snow to run at a decent pace on the paths. Ran through a small snow storm from 2-6 miles which wasn’t pleasant. Nice to mix it up and do a different long run route even if it was just 9 miles out and back. Going to get a good block in now and race again start of Feb.
5 PM

S & C 10:00 [3]

Saturday Jan 12 #

6 AM

Running 1:00:00 [2] 12.48 km (4:48 / km)
shoes: Nike Pegasus 34

Early morning miles before a day of skiing.
8 PM

S & C 15:00 [3]

Friday Jan 11 #

9 AM

Running 18:00 [2] 4.0 km (4:30 / km)
shoes: Nike Pegasus 34

WU with Paddy
10 AM

Running 33:25 [4] 9.6 km (3:29 / km)
shoes: NB 1400v6 (NYC)

6x Tempo Mile (i) / (20s Active Rest)

Altitude is effin hard work. Just got into a rhythm in the train, zoned out so much I didn’t clock the splits but started at 5.34 and worked down. BMED said the storm alters the air pressure making the workout even harder...Science n Shit.

Running 2:19 [4] 1.0 km (2:19 / km)
shoes: NB 1400v6 (NYC)

4x 250 Strides
11 AM

Running 18:00 [1] 3.27 km (5:30 / km)

V slow WD, barefoot on the infield turf.
4 PM

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:149 shoes: Nike Pegasus 34

Bub dub. No idea of distance just running off 150 HR.

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