Training Log Archive: Daneo

Morning shake out in Regents park

1 mile out and back so I got an understanding of the first 2km and last 2-3kms. Uphill slope to start. Surreal being in an elite tent with all these class athletes around and Butchart there as well, made me feel kinda cool.

Vitality London 10km - 30.53 PB

Went into this race really confident off the back of some good consistent training. Knew how to pace a road 10km sub 31 attempt after Trafford as well plus the field was strong so I was fairly sure that I could run a PB.

Stuck to the plan of not going off too hard at the start and went through 1km at 3.08 which felt so chilled. Then pushed on the second km to clock in at 6.10. In hindsight I probably put in too much work here and should of been content with sitting at 3.05s. It's either down to this or the undulating and twisty section that followed from 2km that I slowed down. Think I was a bit down on 9.15 at 3km and didn't see the 4km marker but went through 5km in 15.35.

At this point I'd pushed ahead of a small group that I was in knowing that it was time to work. From here I just kept on working and going through people which felt so good. Started to turn the screw at 7km which was probably too early and made the fight for the line really horrible in the last km. 4th out of the AFD lads so just missed out on £660 by 10 seconds :(

Really fun event, crowds were amazing and it was such a cool course to run around some Londons key landmarks. Really humid day but mist showers on the course helped cool you down. I think the course definitely isn't as quick as Trafford and on a better day on a better course I could break 30.30. New bet with Colin is to break 30 before I'm 22.

C • Strong 2

Warm down

10 mins warm up
10 mins tempo
10 mins warm down and strides

Steady easy pre breakfast. Top off by 3km

Warm up

800, 600, 2x (4x400), 2x 200

2.14
1.38
1st 4x 400 64 avg
2nd 4x 400 63 avg
28,30

Warm down

Core set

Morning 30 before work

Easy 50, dead after working my first shift in about a year

Morning 4 miles

Warm up

4 mins, 2x 3mins, 4x 2mins, 4x 75secs, 6x 45 secs, 5x 30secs

Extra hot spicey session, fast pace but long and on the field in the summer Surrey heat. Good front 4 with me, Gus, Jonny and Harvey, limited duties on the front from me tonight.

Warm down