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Training Log Archive: Daneo

In the 7 days ending Sep 17, 2016:

activity # timemileskm+m
  Gym3 3:30:00
  Running7 3:04:38 29.25(6:19) 47.08(3:55) 154
  S & C2 35:00
  Orienteering1 21:50 3.13(6:59) 5.03(4:20)
  Total9 7:31:28 32.38 52.11 154
averages - sleep:9 weight:76.2kg

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SuMoTuWeThFrSa

Saturday Sep 17, 2016 #

Running 40:00 [3] 9.91 km (4:02 / km) +154m 3:45 / km
shoes: Nike Zoom Vomero 10

Steady contour round bole hills/ middle height rivelin/ back on the roads.

S & C 15:00 [3]

Late night core

Friday Sep 16, 2016 #

Running 4:27 [3] 1.04 km (4:17 / km)

Warm up

Orienteering 15:26 [3] 3.53 km (4:22 / km)

JK Sprint course

Orienteering 6:24 [3] 1.5 km (4:16 / km)

Running 2:13 [3] 0.53 km (4:11 / km)

Gym 1:00:00 [3]

Shoulders, back and core

Thursday Sep 15, 2016 #

Running 12:47 [3] 2.9 km (4:24 / km)
shoes: Nike Zoom Vomero 10

Warm down with MacGregor
5 PM

S & C 20:00 [3]

score
7 PM

Running 11:54 [3] 2.92 km (4:05 / km)
slept:9.0 weight:76.2kg shoes: Nike Zoom Vomero 10

Warm up
8 PM

Running tempo 10:00 [4] 3.18 km (3:09 / km)
shoes: Adidas Takumi Sen 3

10 min grass tempo

Running intervals 7:36 [4] 3.07 km (2:29 / km)
shoes: Adidas Takumi Sen 3

4x 300 (48, 47, 46)
3x 300 (46, 46, 46)
3x 300 (45, 43, 41)

600 rest after sets and 100 after each rep

Wednesday Sep 14, 2016 #

Running 20:02 [3] 4.47 km (4:29 / km)
shoes: Nike Zoom Vomero 10

Pre Brekfast jog

Running 30:00 [3] 7.78 km (3:51 / km)
shoes: Nike Zoom Vomero 10

Steady round the roads then back through Frith.

Gym 1:00:00 [3]
shoes: Nike Zoom Vomero 10

Upper body and core.

Tuesday Sep 13, 2016 #

Running 14:13 [3] 3.41 km (4:10 / km)
shoes: Nike Zoom Vomero 10

Warm up

Running 10:28 [4] 3.59 km (2:55 / km)
shoes: Nike Zoom Vomero 10

Track Intervals

Running 9:31 [3] 2.36 km (4:02 / km)
shoes: Nike Zoom Vomero 10

Grass session (includes recoveries)

Running 11:27 [1] 1.92 km (5:58 / km)
shoes: Nike Zoom Vomero 10

Warm down

Monday Sep 12, 2016 #

Gym 1:30:00 [3]

Leg Day

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