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Training Log Archive: Daneo

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running12 4:45:30 40.2(7:06) 64.7(4:25) 572
  Orienteering3 3:32:50 21.93(9:42) 35.3(6:02) 460
  Gym3 2:15:00
  Drills1 30:00
  S & C2 25:00
  Total19 11:28:20 62.14 100.0 1032
averages - sleep:7 weight:34.9kg

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SuMoTuWeThFrSa

Saturday Oct 22, 2016 #

10 AM

Running 13:39 [2] 3.0 km (4:33 / km)
shoes: Acceleritas 5 RB9X

Warm up
11 AM

Orienteering 1:25:57 [3] 14.59 km (5:53 / km) +137m 5:38 / km
shoes: Acceleritas 5 RB9X

SHIs started well then I got negative after losing time at a control that wasn't working and my technique went out the window.
12 PM

Running 6:48 [1] 1.03 km (6:36 / km)
shoes: Acceleritas 5 RB9X

Warm down

Friday Oct 21, 2016 #

S & C 15:00 [3]

7 AM

Drills 30:00 [3]
shoes: Nike Zoom Vomero 10

Easy form drills, no plyometrics as I'm racing twice this weekend.
8 AM

Running 32:58 [2] 6.67 km (4:57 / km) +165m 4:24 / km
shoes: Nike Zoom Vomero 10

Post drills jog to try and get the legs ticking before the weekend.
2 PM

Gym 45:00 [3]
slept:7.0 shoes: Nike Zoom Vomero 10

Box jumps, deadlifts and squats

Thursday Oct 20, 2016 #

6 PM

Running 13:03 [3] 3.07 km (4:15 / km)
shoes: Nike Zoom Vomero 10

Warm up

Running 7:30 [4] 2.11 km (3:33 / km) +15m 3:26 / km
shoes: Nike Zoom Vomero 10

7.5 min tempo

Running 10:00 [4] 2.55 km (3:55 / km) +190m 2:51 / km
shoes: Nike Zoom Vomero 10

5x 60/30/30 nice easy session before the weekends races.
7 PM

Running 15:00 [2] 2.9 km (5:10 / km)
shoes: Nike Zoom Vomero 10

Warm down

Wednesday Oct 19, 2016 #

Gym 30:00 [3]
weight:34.9kg

Si's tests and then core.
6 AM

Running 30:15 [2] 6.79 km (4:27 / km) +21m 4:23 / km
shoes: Nike Zoom Vomero 10

Easy morning miles up at 6.30 before the gym. Worms swept up.
7 AM

Running 3:40 [3] 0.88 km (4:10 / km)
shoes: Nike Zoom Vomero 10

Dropped off the car and jogged to the gym.
3 PM

Orienteering 1:01:53 [3] 9.38 km (6:36 / km) +153m 6:06 / km
shoes: Acceleritas 5 RB9X

Easy O training on eccy woods. Hard work with the brambles and dodgy mapping in places.

Tuesday Oct 18, 2016 #

5 PM

Running 15:57 [3] 3.75 km (4:15 / km)
shoes: Nike Zoom Vomero 10

From lectures to meet the boys then down to the track.
6 PM

Running 10:10 [4] 3.2 km (3:11 / km)
shoes: Adidas Takumi Sen 3

2 mile tempo with Mycroft, Olly and Bertie, each led two laps each. Initial aim was 5.20s but the first mile was set at 4.59 thanks to Mycroft pushing the pace then nearly tripping me on my stint making me scared to slow the pace. Things settled down when Olly took charge.

Running 11:05 [3] 3.99 km (2:47 / km)
shoes: Adidas Takumi Sen 3

10 x400m with Hallamshire post tempo.

70, 68, 68, 69, 65, 67, 66, 66, 66, 63, 63

Nice progressive session and I only felt like I was pushing on the last two. Nice to keep the speed up before the National XC Relays.
7 PM

Running 9:45 [2] 1.85 km (5:16 / km)
shoes: Nike Zoom Vomero 10

4x 100 then a bit of a jog, a trip to iceland with the boys and then another little jog with wooders.
11 PM

S & C 10:00 [3]

LNC

Monday Oct 17, 2016 #

Running 50:00 [3] 12.57 km (3:59 / km) +126m 3:47 / km
shoes: Nike Zoom Vomero 10

Steady road miles feeling good. Walkley hill was a killer at the end though.

Running 11:18 [3] 2.7 km (4:11 / km)
shoes: Nike Zoom Vomero 10

Various junk miles to the gym and to uni even though my lecture is tomorrow #noob

Gym 1:00:00 [3]

Circuit training by myself focusing on core and light leg work. Two sets of cheeky bench press as well.

Sunday Oct 16, 2016 #

Running 15:42 [2] 3.12 km (5:02 / km)
shoes: Acceleritas 5 RB9X

Warm up

Orienteering 1:05:00 [3] 11.33 km (5:44 / km) +170m 5:20 / km
shoes: Acceleritas 5 RB9X

CSC Final

Running 28:40 [1] 4.52 km (6:21 / km) +55m 5:59 / km
shoes: Acceleritas 5 RB9X

Warm down and control collecting.

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