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Training Log Archive: Daneo

In the 7 days ending Nov 2, 2016:

activity

time

miles

Running

5:48:08

51.39

(6:46)

82.71

(4:13)

746

Gym

1:00:00

S & C

10:00

Total

6:58:08

51.39

82.71

746

1:25

0:00

» now

Wednesday Nov 2, 2016 #

8 AM

Running 40:01 [2] 9.0 km (4:27 / km) +57m 4:19 / km
shoes: Nike Zoom Vomero 10

Morning 40 getting very cold now.

C • Eyebrows 2

5 PM

Running 30:03 [3] 7.87 km (3:49 / km) +61m 3:41 / km
shoes: Nike Zoom Vomero 10

Razy 30 before dinner. Stuck to the roads as it was already dark when I set off.

Tuesday Nov 1, 2016 #

7 AM

Running 25:00 [2] 5.33 km (4:41 / km) +58m 4:27 / km
shoes: Nike Zoom Vomero 10

Morning easy

5 PM

Running 10:01 [2] 2.13 km (4:42 / km)
shoes: Adidas Takumi Sen 3

Warm up

Running 27:30 [4] 8.28 km (3:19 / km) +57m 3:13 / km
shoes: Adidas Takumi Sen 3

Tempo session

12.30/7.30/7.30

A bit undulating and dark but the pace felt comfortable.

Running 7:46 [2] 1.54 km (5:03 / km)
shoes: Adidas Takumi Sen 3

Warm down

Monday Oct 31, 2016 #

5 PM

Running 1:01:30 [3] 13.95 km (4:25 / km) +237m 4:04 / km
shoes: Nike Zoom Vomero 10

Steady around the roads in Burnley. Nothing razy as I already had yesterday in my legs.

7 PM

Running 20:01 [2] 4.42 km (4:32 / km)
shoes: Nike Zoom Vomero 10

Easy morning plod, loosening off the tightness from yesterday. Travelling to my aunty's for the week so focusing on getting the mileage up and not too much on the intensity.

Sunday Oct 30, 2016 #

12 PM

Running 8:48 [3] 2.13 km (4:08 / km)
shoes: Nike Zoom Vomero 10

Fast warm up with olly.

Running 34:15 [5] 10.24 km (3:21 / km) +73m 3:14 / km

SYXC League Race 2 - 2nd

Making my debut to the XC scene this year. Quick start but it settled around the first corner. Sommerville made a gap on me and Connor on the first hill and I let him go knowing he'd died at the end of the two sessions I've run with him this year. Moved through the first lap easily and took the next steady as well making a big gap on Connor but Sam had got further ahead as well. Started the last lap with a big task on my hands. Tried to push on the hill which gave me a bit of hope as I saw Sam at the top but when I got on top of the hill the gap had shrunk only slightly. Pushed right to the end but Sam remained strong, in hindsight I should of tried to go with him but I was too cautious about dieing at the end. Mid 33 10km on a XC course isn't too bad so at least the shape is heading in the right direction. National Relays next week, looking forward to it!

1 PM

Running 10:00 [1] 1.7 km (5:53 / km)
shoes: Nike Zoom Vomero 10

Warm down

Friday Oct 28, 2016 #

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Takumi Sen 3

Warm up and warm down

Running hills 5:00 [4] 1.3 km (3:51 / km) +70m 3:02 / km
shoes: Adidas Takumi Sen 3

10x 30 seconds hills to round off the micro session.

10 AM

Running 5:00 [4] 1.5 km (3:20 / km)
shoes: Adidas Takumi Sen 3

5 min tempo

3 PM

Gym 1:00:00 [3]

Plyo set, deadlifts and core.

Thursday Oct 27, 2016 #

6 PM

Running 48:13 [2] 10.32 km (4:40 / km) +133m 4:23 / km
shoes: Nike Zoom Vomero 10

Easy with Joe

10 PM

S & C 10:00 [3]

Late night core

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