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Training Log Archive: Daneo

In the 7 days ending Nov 12, 2016:

activity

time

miles

Running

8:03:27

71.63

(6:45)

115.28

(4:12)

808

Gym

3:00:00

Orienteering

1:05:10

5.05

(12:54)

8.13

(8:01)

S & C

10:00

Total

12:18:37

76.68

123.41

808

2:50

0:00

» now

Saturday Nov 12, 2016 #

S & C 10:00 [3]

9 AM

Running 15:08 [2] 3.17 km (4:46 / km)
shoes: Nike Zoom Vomero 10

Warm up

10 AM

Running 25:00 [4] 7.6 km (3:17 / km) +66m 3:09 / km

7, 4x2, 3, 7

Put on my spikes and arm bands and headed into the swap. It had rained the night before so very wet today. Took in the monument to get a few banks in on the longer reps. Very good session for building up strength. Feel my core is stronger meaning I'm running better through the mud.

66m climb as well according to garmin which normally underestimates.

11 AM

Running 17:56 [2] 3.44 km (5:13 / km) +56m 4:49 / km
shoes: Nike Zoom Vomero 10

Warm down

6 PM

Running 19:00 [3] 4.09 km (4:39 / km)
shoes: Nike Zoom Vomero 10

Easy 4km trying to shake the rubbish out my legs from the session and a big gym sesh yesterday.

Friday Nov 11, 2016 #

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

Leg day and core

Running 20:00 [2] 4.32 km (4:38 / km)
shoes: Nike Zoom Vomero 10

Treadmill easy. Couldn't stand living in scandinivia at this time of year as 20mins was dead boring.

Running 8:48 [2] 1.76 km (5:00 / km)

Gym and back again - a big lads tale

Thursday Nov 10, 2016 #

9 AM

Running 25:00 [2] 5.5 km (4:33 / km)
shoes: Nike Zoom Vomero 10

Lie in but still pre breakfast

6 PM

Running 15:16 [2] 3.36 km (4:33 / km)
shoes: Adidas Takumi Sen 3

Warm up

Running 7:30 [4] 2.19 km (3:25 / km) +21m 3:16 / km
shoes: Adidas Takumi Sen 3

Tempo

Running 12:00 [4] 3.45 km (3:29 / km) +200m 2:42 / km
shoes: Adidas Takumi Sen 3

6x (60,30,30)

7 PM

Running 15:41 [2] 2.76 km (5:41 / km)
shoes: Adidas Takumi Sen 3

WD with jobba

Wednesday Nov 9, 2016 #

Running 41:02 [2] 9.06 km (4:32 / km)
shoes: Nike Zoom Vomero 10

My condolences go to Lucy and Stacey's family. Being part of AFD I have witnessed the effort and determination both girls put into achieving their goals. It's such a shame that their young lives were taken in such terrible circumstances. Rest in peace girls ❤️

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

Vardy session

Running 4:36 [2] 0.88 km (5:14 / km)
shoes: Nike Zoom Vomero 10

Back from the gym

Orienteering 55:02 [3] 6.1 km (9:01 / km)
shoes: Zeal OLX

Burbage rocks night training. Extremely hard in the day and even more so at night. Started off with the corridor which I ballsed up hard not even contact from the start. After this all the standard courses went well though so that positive. I lost my compass though :(

Orienteering 10:08 [2] 2.03 km (5:00 / km)
shoes: Zeal OLX

Warm down

Tuesday Nov 8, 2016 #

Running 25:01 [2] 5.55 km (4:30 / km)
shoes: Nike Zoom Vomero 10

Easy morning 25

5 PM

Running 23:17 [3] 5.37 km (4:20 / km)
shoes: Nike Zoom Vomero 10

Warm up

6 PM

Running intervals 22:20 [4] 7.34 km (3:03 / km)
shoes: Adidas Takumi Sen 3

4x 1600 (4.58,4.52,4.48,4.44)
1000 (2.55)

Small group tonight so had to lead the fast ones myself which made it harder than normal.

Running 15:48 [2] 3.24 km (4:53 / km) +36m 4:37 / km
shoes: Nike Zoom Vomero 10

4x 100m whilst warming down

Monday Nov 7, 2016 #

8 AM

Running 30:00 [2] 6.41 km (4:41 / km)
shoes: Nike Zoom Vomero 10

Stopped my watch and missed about 3 mins running but I was on pace for 4 miles.

12 PM

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

Vardy core set and light leg work out

6 PM

Running 1:00:04 [3] 14.63 km (4:06 / km) +139m 3:55 / km
shoes: Nike Zoom Vomero 10

60 min steady run round the roads then back up Walkley.

Sunday Nov 6, 2016 #

12 PM

Running 1:20:00 [3] 21.16 km (3:47 / km) +290m 3:32 / km
shoes: Nike Zoom Vomero 10

On the edge of steady and hard. Guess that's perfect Raz pace. Nice little loop round Ladybower, surprisingly there was nearly 300m climb, I felt a few undulations but nothing major. A bit blustery and drizzly but a really enjoyable run with the autumnal colours out.

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