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Training Log Archive: Daneo

In the 7 days ending Nov 19, 2016:

activity # timemileskm+m
  Running12 6:41:41 59.29(6:46) 95.42(4:13) 838
  Gym3 3:00:00
  Orienteering2 1:10:59 9.31(7:37) 14.99(4:44)
  S & C2 20:00
  Total19 11:12:40 68.61 110.41 838

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SuMoTuWeThFrSa

Saturday Nov 19, 2016 #

11 AM

Orienteering 30:59 [2] 6.21 km (4:59 / km)
shoes: Acceleritas 5 RB9X

Spook relays

Friday Nov 18, 2016 #

Gym 1:00:00 [3]

Core
5 PM

Running 40:00 [3] 8.4 km (4:46 / km) +65m 4:35 / km

Thursday Nov 17, 2016 #

6 PM

Running 29:07 [2] 5.88 km (4:57 / km)

Warm up

Running 16:15 [4] 4.6 km (3:32 / km) +104m 3:10 / km
shoes: Adidas Takumi Sen 3

5x (60,45,30)
5x 60

Mentally tough session and my stomach was a bit all over the place.
7 PM

Running 7:30 [4] 2.25 km (3:20 / km) +20m 3:11 / km
shoes: Adidas Takumi Sen 3

Tempo after the session because I couldn't face it before.

Running 17:30 [2] 3.5 km (5:00 / km) +75m 4:31 / km
shoes: Adidas Takumi Sen 3

Warm down
11 PM

S & C 10:00 [3]

Core o clock

Wednesday Nov 16, 2016 #

Running 10:00 [3] 2.0 km (5:00 / km)

Miscellaneous
6 AM

Running 40:00 [2] 8.27 km (4:50 / km) +75m 4:38 / km
shoes: Nike Zoom Vomero 10

Pretty sure I was asleep for half of this run
7 AM

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

Vardy session
3 PM

Orienteering 40:00 [3] 8.78 km (4:33 / km)

Sprintervals steady

Tuesday Nov 15, 2016 #

5 PM

Running 22:50 [3] 5.4 km (4:14 / km)
shoes: Nike Zoom Vomero 10

Warm up
6 PM

Running 10:25 [4] 3.2 km (3:15 / km)
shoes: Adidas Takumi Sen 3

Bit too slow for my liking but the boys told me not to take the pace on too fast :(

Running 10:55 [4] 4.0 km (2:44 / km)
shoes: Adidas Takumi Sen 3

10x 400
7 PM

Running 18:09 [2] 3.46 km (5:15 / km)
shoes: Nike Zoom Vomero 10

Warm down via tesco
11 PM

S & C 10:00 [3]

Core

Monday Nov 14, 2016 #

Running 9:00 [3] 1.76 km (5:07 / km)
shoes: Adidas Takumi Sen 3

Miscellaneous
7 AM

Running 30:00 [2] 6.71 km (4:28 / km) +38m 4:21 / km
shoes: Nike Zoom Vomero 10

Morning jog, feeling very snotty think a colds coming on.
12 PM

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

Core workout
7 PM

Running 1:00:00 [3] 14.92 km (4:01 / km) +173m 3:48 / km
shoes: Nike Zoom Vomero 10

Steady ring road double

Sunday Nov 13, 2016 #

Note

Hope to standardise this week over the winter but still need to build up to it a bit more. Easier week this week with Spook and the XC on Sunday.
11 AM

Running 1:20:00 [3] 21.07 km (3:48 / km) +288m 3:33 / km
shoes: Nike Zoom Vomero 10

Up early to watch McGregor vs Alvarez and eat some scran, then back to bed. Drove out to Ladybower with Olly. Started off slowly as my legs were still domy af after Friday. Decided I won't trying squatting as much over this winter period as I don't want it to affect the miles.

Good chat until about half way then it was business time. Dropped a few loose kms on the way back to the car to make sure I'd get the half in with a speedy last 2kms. Beautiful day and quite warm surprisingly.

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