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Training Log Archive: Daneo

In the 7 days ending Mar 8, 2017:

activity

time

miles

Running

5:59:24

55.89

(6:26)

89.94

(4:00)

579

Gym

1:20:00

S & C

30:00

Total

7:49:24

55.89

89.94

579

averages - weight:75kg

2:00

0:00

» now

Wednesday Mar 8, 2017 #

S & C 10:00 [3]

Core

7 AM

Gym 50:00 [3]

Light gym work

Running 4:08 [2] 0.9 km (4:36 / km)
shoes: Nike Zoom Vomero 11

To the gym

C • Mugs Mileage 1

8 AM

Running 50:01 [3] 11.24 km (4:27 / km) +146m 4:11 / km
shoes: Nike Zoom Vomero 11

Post gym but pre breakfast

Tuesday Mar 7, 2017 #

8 AM

Running 20:01 [2] 4.4 km (4:33 / km) +52m 4:18 / km
shoes: Nike Zoom Vomero 11

Warm up

5 PM

Running 12:30 [2] 2.71 km (4:37 / km)
shoes: Nike Zoom Vomero 11

Warm up

6 PM

Running 16:19 [4] 6.0 km (2:43 / km)
shoes: Adidas Takumi Sen 3

8x 600 (300 recov), 6x 200 (200 recov)

1.41, 1.41, 1.39, 1.39, 1.39, 1.40, 1.40, 1.38

29-31 just chilling...woodsys orders

7 PM

Running 16:03 [2] 3.24 km (4:57 / km) +38m 4:41 / km
shoes: Nike Zoom Vomero 11

Warm down

Monday Mar 6, 2017 #

Gym 30:00 [3]
weight:75kg

Circuits

S & C 10:00 [3]

8 AM

Running 30:00 [2] 6.92 km (4:20 / km) +48m 4:11 / km
shoes: Nike Zoom Vomero 11

El Classico with OJ. Found £20 on the floor...luck is starting to change.

4 PM

Running 50:00 [3] 13.6 km (3:41 / km) +113m 3:32 / km
shoes: Nike Zoom Vomero 11

50 feeling too good meaning that could of given a lot more yesterday

Sunday Mar 5, 2017 #

8 AM

Running 15:38 [3] 3.98 km (3:56 / km)
shoes: Adidas Takumi Sen 3

Warm up with OJ

9 AM

Running 31:00 [5] 10.0 km (3:06 / km) +16m 3:05 / km
shoes: Adidas Takumi Sen 3

Trafford 10km

1 min 30 PB but wanted to go about 30 seconds quicker than this which I thought was on given my Armagh form. Been hit mentally these last few weeks though and I've lost all drive and confidence and I'm nmjudt not in the right place to go out racing. Just got to get through Inter Counties now.

10 AM

Running 11:16 [3] 2.07 km (5:27 / km)
shoes: Nike Zoom Vomero 11

Warm down

Saturday Mar 4, 2017 #

Note

Feeling a lot better in my head compared to last week. Sleeps been a lot better and I'm looking forward to the future.

Friday Mar 3, 2017 #

6 PM

Running 29:30 [3] 7.0 km (4:13 / km)
shoes: Nike Zoom Vomero 11

30 and strides

11 PM

S & C 10:00 [3]

Thursday Mar 2, 2017 #

9 AM

Running 30:01 [2] 6.65 km (4:31 / km) +46m 4:22 / km
shoes: Nike Zoom Vomero 11

Morning 30. As fast as my dommed up legs would carry me. Tonight's session will be interesting.

6 PM

Running 15:11 [3] 3.54 km (4:17 / km) +34m 4:06 / km
shoes: Nike Zoom Vomero 11

Warm up

7 PM

Running 10:13 [4] 3.32 km (3:05 / km) +23m 2:58 / km
shoes: Adidas Takumi Sen 3

10 min/ 2 Mile/ Whatever you want to call it Tempo

A few seconds slower than in the Christmas holidays but I'm pleased with that as I was out front by myself and the DOMS were hell on the long uphill slogs.

Running 6:50 [4] 2.23 km (3:04 / km) +47m 2:46 / km
shoes: Adidas Takumi Sen 3

Taper Session ahead of Trafford

6x 50-55secs hills
4x 25-30secs hills

Felt like I was shifting the DOMS the whole way and I was flying on the short sprints.

8 PM

Running 10:43 [2] 2.14 km (5:00 / km) +16m 4:50 / km
shoes: Nike Zoom Vomero 11

Warm down

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