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Training Log Archive: Daneo

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Running7 3:35:16 31.09(6:55) 50.03(4:18) 873
  Gym2 2:00:00
  Orienteering1 42:47
  S & C2 40:00
  Total9 6:58:03 31.09 50.03 873
averages - weight:74.8kg

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Saturday Sep 24, 2016 #

S & C 20:00 [3]

Core

Running hills 10:00 [4] 2.35 km (4:15 / km) +178m 3:05 / km
shoes: Adidas Takumi Sen 3

4x 60
4 x40
10 x20 hills

Starting from the bottom of heroes.

Running 9:30 [3] 2.19 km (4:20 / km)
shoes: Adidas Takumi Sen 3

Warm up

Running 16:49 [2] 3.52 km (4:47 / km) +98m 4:12 / km
shoes: Adidas Takumi Sen 3

Warm down

Friday Sep 23, 2016 #

S & C 20:00 [3]

Core

Note
(rest day)

Full rest day

Thursday Sep 22, 2016 #

Running 13:24 [3] 3.07 km (4:22 / km)

Warm up to endcliffe
7 PM

Running 20:02 [4] 6.27 km (3:12 / km) +30m 3:07 / km

5min (90)
6x 75 (75)
6x 45 (45)
6x 30 (30)

On endcliffe so not as fast but less impact on the legs.
8 PM

Running 15:23 [2] 3.04 km (5:04 / km)

Warm down

Wednesday Sep 21, 2016 #

Running 40:00 [2] 8.44 km (4:44 / km)
shoes: Nike Zoom Vomero 10

Morning run

Running 21:18 [4] 5.29 km (4:02 / km) +233m 3:18 / km
weight:74.8kg shoes: Nike Zoom Vomero 10

Tempo/VK Challenge

Running 25:04 [2] 4.96 km (5:03 / km)
shoes: Nike Zoom Vomero 10

Warm down

Gym 1:00:00 [3]

Core and upper body

Tuesday Sep 20, 2016 #

Running 5:27 [3] 1.02 km (5:21 / km) +38m 4:30 / km

Warm up to bike hills

Running 10:00 [4] 3.45 km (2:54 / km) +116m 2:29 / km

20x 30 on 30 off round bole hills

Monday Sep 19, 2016 #

Orienteering 42:47 [3]

S10 2XX intervals with the squad, good group out today made it fun. Then run to gym.

Gym 1:00:00 [3]

Core and a few squats

Sunday Sep 18, 2016 #

Running 10:50 [4] 2.63 km (4:07 / km) +180m 3:04 / km
shoes: Adidas Takumi Sen 3

5x 60,40,30 hills on hero with OJ Williams, first session of sophomore year.

Running 9:21 [3] 2.1 km (4:27 / km)
shoes: Adidas Takumi Sen 3

Warm up

Running 8:08 [2] 1.7 km (4:47 / km)
shoes: Adidas Takumi Sen 3

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