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Training Log Archive: Daneo

In the 7 days ending Apr 29, 2017:

activity	#	time	miles		km		+m
Running	8	3:36:03	32.45	(6:39)	52.23	(4:08)	222
Gym	2	1:45:00
Orienteering	2	1:31:19	8.6	(10:37)	13.84	(6:36)	191
S & C	2	20:00
Total	14	7:12:22	41.05		66.07		413

2:05

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Saturday Apr 29, 2017 #

11 AM

Running 20:00 [2] 4.0 km (5:00 / km)

Friday Apr 28, 2017 #

9 PM

Orienteering 35:00 [3] 5.5 km (6:22 / km)

Feeling good in the Skog at night. Legs fine after gym on Wednesday.

Thursday Apr 27, 2017 #

7 PM

Running 30:00 [3] 7.5 km (4:00 / km)

Jogging, tempoing and striding.

10 PM

S & C 10:00 [3]

Wednesday Apr 26, 2017 #

11 AM

Gym 1:00:00 [3]

Big sesh. Back below the 80kg mark. Still 3 n a bit kg to go before I'm near race weight though. 27 days to drop that

1 PM

Orienteering 56:19 [2] 8.34 km (6:45 / km) +191m 6:04 / km
shoes: Zeal OLX

Slogfest O on Burbage.

Tuesday Apr 25, 2017 #

10 AM

Running 30:00 [2] 6.58 km (4:34 / km) +39m 4:26 / km
shoes: Nike Zoom Vomero 11

Alarm didn't go off ffs

5 PM

Running 22:12 [3] 5.2 km (4:16 / km) +21m 4:11 / km
shoes: Nike Zoom Vomero 11

Warm up

6 PM

Running 17:16 [4] 6.0 km (2:53 / km)
shoes: Nike Zoom Vomero 11

5x 1km (2.58,57,54,52,50)
5x 200 (30-32)

First full track session back but my last at Woodburn Road until after summer. Going to miss it down there, quality group of lads, not going to be the same next year when everyone graduates.

7 PM

Running 16:28 [2] 3.3 km (4:59 / km) +32m 4:46 / km
shoes: Nike Zoom Vomero 11

Warm down. Apple and frijj saved me from the bonk.

8 PM

S & C 10:00 [3]

Monday Apr 24, 2017 #

5 AM

Gym 45:00 [3]

Circuits

11 AM

Running 30:00 [2] 6.65 km (4:31 / km) +32m 4:24 / km
shoes: Nike Zoom Vomero 11

Summer goals...
Sub 14.30
Sub 8.30
Sub 4.00

C • We have the belief.. 3

4 PM

Running 50:07 [3] 13.0 km (3:51 / km) +98m 3:43 / km
shoes: Nike Zoom Vomero 11

Last Raz on the ring road before home next Monday. Joined by Nath, great to have some company.

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