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Training Log Archive: Daneo

In the 7 days ending Jan 7, 2017:

activity # timemileskm+m
  Running15 7:37:10 70.18(6:31) 112.94(4:03) 635
  Gym3 2:30:00
  S & C2 20:00
  Total20 10:27:10 70.18 112.94 635
averages - weight:76kg

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SuMoTuWeThFrSa

Saturday Jan 7, 2017 #

8 AM

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Zoom Vomero 10

Shakeout
1 PM

Running race 40:30 [5] 12.06 km (3:21 / km) +104m 3:13 / km
weight:76kg

Surrey XC Champs - 6th

Stuck to my race plan well and didn't go off too fast. Over took the fast starters at the start of the second lap. Stuck in with a guy from Guildford with Gus in touching distance most of the time but 1,2,3 off ahead. Guildford guy had a bit more left in the tank in the last 1.5km and I couldn't go with him after I'd led him round half the last lap. Happy with that run but foot was pretty sore towards the end. Can't afford for that to creep back up on me so I'll go to see Kim when I'm back in the Sheff next week.

Running 12:48 [3] 3.01 km (4:15 / km)
shoes: Nike Zoom Vomero 10

Warm up
2 PM

Running 12:14 [1] 2.07 km (5:55 / km)

Warm down

Friday Jan 6, 2017 #

11 AM

Running 30:01 [3] 7.17 km (4:11 / km) +59m 4:01 / km
shoes: Adidas Takumi Sen 3

Warm up, 5 min tempo, warm down
6 PM

Gym 1:00:00 [3]

Thursday Jan 5, 2017 #

S & C 10:00 [3]

1 PM

Running 30:00 [3] 6.6 km (4:33 / km) +60m 4:21 / km
shoes: Nike Zoom Vomero 10

Revision break

Wednesday Jan 4, 2017 #

Gym 45:00 [3]

10 AM

Running 30:01 [2] 6.45 km (4:39 / km) +64m 4:26 / km
shoes: Nike Zoom Vomero 10

6 PM

Running 50:00 [3] 11.69 km (4:17 / km) +88m 4:07 / km
shoes: Nike Zoom Vomero 10

Tuesday Jan 3, 2017 #

11 AM

Running 30:00 [3] 6.82 km (4:24 / km) +45m 4:16 / km
shoes: Nike Zoom Vomero 10

Big sleep then fasted 30
6 PM

Running 12:49 [2] 2.74 km (4:41 / km)
shoes: Nike Zoom Vomero 10

Warm up
7 PM

Running 30:26 [4] 10.6 km (2:52 / km) +8m 2:52 / km

Grass Session

6 min, 4 min, 2x 3min, 4 min, 2x 2min, 4x 90 secs

Thought I was going to feel bad in this session as my legs were pretty stiff before but I ended up running really well.
8 PM

Running 11:35 [3] 2.0 km (5:48 / km)
shoes: Nike Zoom Vomero 10

Warm down

Monday Jan 2, 2017 #

Gym 45:00 [3]

7 AM

Running 30:00 [2] 6.25 km (4:48 / km) +50m 4:37 / km
shoes: Nike Zoom Vomero 10

Morning shuffle.

Easy week with revision and surreys 12km on Saturday.
6 PM

Running 30:00 [3] 7.3 km (4:07 / km) +85m 3:53 / km
shoes: Nike Zoom Vomero 10

Run to the gym

Sunday Jan 1, 2017 #

Note

My big change for the next few years.

My focus for 2017 and 2018 will be trying to get a scholarship to do my Masters at a Div 1 university in America. I believe taking this time to develop myself further as an athlete will help my orienteering career in the long term but in the short term orienteering will have to take a back step.

Tiomila will be the last orienteering performance goal I set myself before fully focusing on running. However, I'll still be running at BUCS, JK and BOC to support SHUOC as well as the Scottish 6 days for a holiday.
10 AM

Running 1:20:00 [3] 22.3 km (3:35 / km) +72m 3:32 / km
shoes: Nike Zoom Vomero 10

5 hours sleep, a late night maccies and a few beers made me question if I'd be able to manage sub 4 min/km average.

Took a few minutes to stretch and loosen off. I ran the 1st km in sub 3.40 so I was like let's see how long I can keep this up for. Started to feel like the pace was hard to keep with 5km to go but it didn't take much to pull through from there.

12 PM

Running 6:46 [2] 1.38 km (4:54 / km)
shoes: Nike Zoom Vomero 10

Warm down
11 PM

S & C 10:00 [3]

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