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Training Log Archive: Daneo

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running8 3:40:07 31.39(7:01) 50.51(4:21) 863
  Gym3 3:00:00
  Orienteering1 40:00 4.97(8:03) 8.0(5:00) 200
  S & C3 37:00
  Drills1 30:00 0.62(48:17) 1.0(30:00)
  Total13 8:27:07 36.98 59.51 1063
averages - sleep:8

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Saturday Oct 15, 2016 #

S & C 15:00 [3]

11 AM

Running 1:11:24 [2] 15.64 km (4:34 / km) +331m 4:08 / km
shoes: Nike Zoom Vomero 10

Run to botanicals then to the top of porter with Nay before stopping off for a drink and jogging back to mine. Nice day for some easy miles, looking forward to tomorrow now.

Friday Oct 14, 2016 #

Running 10:50 [2] 2.0 km (5:25 / km)

Jog to and from drills

Drills 30:00 [1] 1.0 km (30:00 / km)
shoes: Nike Zoom Vomero 10

Early morning Drills Session

Started off with some basic form drills before moving onto plyometrics and then strides.

Gym 1:00:00 [3]

Big seshon starting with box jumps and single leg squat jumps. Then I moved onto deadlifts and squats to get my dose of iron in for the day. Finished with the usual core set. Hopefully, get in for another big sesh on Sunday.

Thursday Oct 13, 2016 #

Running 17:06 [3] 4.0 km (4:17 / km)
shoes: Nike Zoom Vomero 10

Warm up

Running 7:30 [4] 2.2 km (3:25 / km) +40m 3:07 / km
shoes: Adidas Takumi Sen 3

7.30min tempo up porter

Running 19:43 [2] 3.57 km (5:31 / km) +60m 5:06 / km
shoes: Nike Zoom Vomero 10

Warm down

S & C 10:00 [3]

Planks
6 PM

Running 11:00 [4] 2.55 km (4:19 / km) +293m 2:44 / km
shoes: Adidas Takumi Sen 3

6x 60
10x 30

On the 60s started off on the grass which was 23m climb, the moved next to the hedge looking for better traction which was 20m climb. Eventually moved to the concrete path (25m climb) as the conditions were a lot slippier than last week.

30s on the concrete path avg 15m climb.

Wet, windy and dark but I pulled through and ended up with a good decent volume session. Fast stuff to build a bit of speed before XC relays.

Wednesday Oct 12, 2016 #

12 PM

Gym 1:00:00 [3]

Core and a bit of upper body. Then some time rolling. Good chat with the boys, Bashir, Si and Tommy.
5 PM

Orienteering 40:00 [2] 8.0 km (5:00 / km) +200m 4:27 / km

Walkley sprint training - steady pace.

Tuesday Oct 11, 2016 #

S & C 12:00 [3]

Core
5 PM

Running 20:18 [3] 4.69 km (4:20 / km)
shoes: Nike Zoom Vomero 10

Warm up
6 PM

Running intervals 14:46 [4] 4.6 km (3:13 / km)
slept:8.0 shoes: Adidas Takumi Sen 3

3x 1600m (4.59,4.58,4.49)

First session back on the Sheffield track with Hallamshire. Planned to do 4 reps but after a discussion with Kim I agreed that 3 would be more sensible easing back into things. The first two reps were at tempo pace and then I opened up slightly on the last rep with a strong last 400m. 6mins rest between reps felt very nice but something I shouldn't get used to. Think I've grasped how to run mile reps now hopefully!
7 PM

Running 7:30 [2] 1.4 km (5:21 / km)
shoes: Nike Zoom Vomero 10

Strides and warm down. Bit short but I was conscious of the rain and the lingering cold symptoms as well as the fresh trim.

Monday Oct 10, 2016 #

Running 40:00 [3] 9.86 km (4:03 / km) +139m 3:47 / km
slept:8.0 shoes: Nike Zoom Vomero 10

Pre breakfast through Rivelin. Building up over the next two weeks before hitting a high mileage phase before the big XC races in Jan and Feb. Back on the diet as well, looking to continue to reduce the weight gradually over the next few weeks.
5 PM

Gym 1:00:00 [3]

Circuits

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