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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running10 6:38:04 64.79(6:09) 104.27(3:49) 787
  S & C5 1:00:00
  Gym1 45:00
  Total16 8:23:04 64.79 104.27 787
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1:55
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SuMoTuWeThFrSa

Friday Dec 15 #

12 PM

Gym 45:00 [3]

New programme starting Monday
7 PM

Running 1:00:00 [3] 16.18 km (3:42 / km) +90m 3:36 / km
shoes: Nike Structure 19

Naughty little Raz on my return to the fabled lands. Legs a bit goosed from the gym and the long drive home.
11 PM

S & C 10:00 [3]

Thursday Dec 14 #

8 AM

Running 30:00 [2] 6.93 km (4:20 / km) +81m 4:05 / km
shoes: Nike Structure 19

Ice ice baby
5 PM

Running 10:30 [2] 2.34 km (4:29 / km) +8m 4:25 / km
shoes: Brooks Hyperion

Warm up

Running 7:30 [4] 2.35 km (3:11 / km)
shoes: Brooks Hyperion

Temps

Running 17:20 [4] 4.89 km (3:33 / km) +149m 3:05 / km
shoes: Brooks Hyperion

4x 80, 8x 60, 6x 40 Hills

Can't wait for some company in sessions!
6 PM

Running 10:01 [2] 2.1 km (4:46 / km) +35m 4:24 / km
shoes: Brooks Hyperion

Warm down

Wednesday Dec 13 #

8 AM

Running 52:37 [3] 13.5 km (3:54 / km) +78m 3:47 / km
shoes: Nike Structure 19

Morning Raz on the towpath in Burnley. Forgot to start my watch and realised after 3 mins so went a bit over the planned 50.
5 PM

Running 30:00 [3] 7.81 km (3:50 / km) +58m 3:42 / km
shoes: Nike Structure 19

Raz 30 around the estate
11 PM

S & C 15:00 [3]

Tuesday Dec 12 #

11 AM

Running 54:00 [4] 15.0 km (3:36 / km) +70m 3:31 / km
shoes: Brooks Mach 18

Lactate and VO2 Max testing.

Did two separate tests. One lactate where we went from 14-21 kmph increasing 1 every 3 mins. Then a VO2 max test starting at 14 and working up every 1 min with no rest. Annoyingly the mouth piece ripped out after 7 mins and nearly made me fall off the treadmill. Luckily I stepped off before any damage could be done, might of broken a 16k piece of testing kit though. Normally at MMU we did both tests at the same time which was easier as you weren't fatigued for the VO2 max test. Don't know what the normal protocol is?

Grown a bit since last year and operating at a lower weight/body fat % which is good. Shame I couldn't get the VO2 max data but lactate was similar to February so hopefully after this winter block when I get tested again I'll show some improvement. Good workout though.
6 PM

Running 30:00 [3] 7.51 km (4:00 / km) +63m 3:50 / km
shoes: Nike Structure 19

Easy 30 in Burnley. Very cold
10 PM

S & C 15:00 [3]

Monday Dec 11 #

Note

Resting b4 testing.
11 PM

S & C 10:00 [3]

Sunday Dec 10 #

S & C 10:00 [3]

8 AM

Running 1:30:00 [3] 24.54 km (3:40 / km) +101m 3:36 / km
shoes: Nike Structure 19

Debut on the loop of legends. Had to dodge the snow so couldn't go to the Bower. Perfect place for knocking out dirty miles though. Wouldn't use this loop regularly as it's a bit punishing on the legs.
10 AM

Running 6:06 [2] 1.12 km (5:27 / km) +54m 4:23 / km
shoes: Nike Structure 19

Letting the legs loosen back off.

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