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Training Log Archive: Danny Riley

In the 7 days ending Feb 15:

activity # timemileskm+m
  Run3 2:24:41 16.48(8:47) 26.53(5:27) 30
  Upper Body Workout3 42:00
  Total6 3:06:41 16.48 26.53 30

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Thursday Feb 13 #

7 PM

Run warm up/down (Warm Up) 16:00 [2] 1.75 mi (9:09 / mi) +30m 8:41 / mi
shoes: Under Armour HOVR Sonic 2

Includes run over cause I was late

Run intervals (Repeats) 25:00 [5] 3.0 mi (8:20 / mi)
shoes: Under Armour HOVR Sonic 2

400 repeats...the worst workout. 3 sets. Progressive:

1:18
1:12
1:08

1:30 of rest between each 400, 3:00 of rest between each set. Quick but painful workout.

Run warm up/down (Cool Down) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Under Armour HOVR Sonic 2

8 PM

Upper Body Workout (Abs) 12:00 [4]

Abs circle. Felt pretty good today (probably cause the workout wasn't that long).

Tuesday Feb 11 #

7 PM

Run warm up/down (Warm Up) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Under Armour HOVR Sonic 2

Run intervals 33:00 intensity: (30:00 @4) + (3:00 @5) 4.25 mi (7:46 / mi)
shoes: Under Armour HOVR Sonic 2

6x800m at very decent pace (couldn't have run quicker on the last one) with 400m jogging recovery in-between.

Times:

2:45
2:50
2:45
2:39
2:42
2:31

Alex wasn't feeling well, so our usual pacer dropped off after the first two, then Jackson and I went to work.

Run warm up/down (Cool Down) 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Under Armour HOVR Sonic 2

8 PM

Upper Body Workout (Abs) 15:00 intensity: (5:00 @4) + (10:00 @5)

Abs circle.

Monday Feb 10 #

7 PM

Run warm up/down (Warm Up) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Under Armour HOVR Sonic 2

Run intervals (Latter) 27:41 [4] 4.0 km (6:55 / km)
shoes: Under Armour HOVR Sonic 2

A 200m indoor track latter with 2:00 static rest in-between:

200m: 36s
400m: 1:14
800m: 2:47
1200m: 4:33
800m: 2:47
400m: 1:12
200m: 32s

Run warm up/down (Cool Down) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Under Armour HOVR Sonic 2

8 PM

Upper Body Workout (Abs) 15:00 [5]

Abs circle. Tough.

Sunday Feb 9 #

Note
(rest day)

Snowed a lot in the last couple days. Really hard to find the space to go for a run. Confident in my running after the half marathon.

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