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Training Log Archive: Daneo

In the 7 days ending Jun 10, 2017:

activity

time

miles

Running

7:08:55

67.45

(6:22)

108.55

(3:57)

398

Gym

2:00:00

S & C

1:00:00

Total

10:08:55

67.45

108.55

398

2:30

0:00

» now

Saturday Jun 10, 2017 #

9 AM

Running 1:20:00 [3] 21.48 km (3:43 / km) +97m 3:39 / km
shoes: Nike Zoom Vomero 11

80 min Raz on the roads as I couldn't get a lift out to the canal route. Legs felt far too good, expected to be plugging away at 3.50-4.00 min pace but was floating at 3.45ish. Obvious signs that I didn't expend myself yesterday which is annoying. Comparing last night to when I set my old PB I felt nowhere near the same amount of pain so really need to push myself next time. Anyway chucked in some 500m on 500m off surges in the last 5km whilst attempting to keep the 500m off still at Raz pace. Probably only failed in the attempt where the off pace was too slow.

Glad to have got this done pre breakfast as well plus I managed to avoid the lure of the skite which came calling. Feel like I'm back in the same frame of mind as last autumn where I'm fully committed to the athlete lifestyle which is great.

9 PM

Gym 1:00:00 [3]

Post work leg sesh

11 PM

S & C 10:00 [3]

Friday Jun 9, 2017 #

10 AM

Running 20:00 [2] 4.56 km (4:23 / km) +40m 4:12 / km
shoes: Nike Zoom Vomero 11

Morning shake out

7 PM

Running 14:35 [3] 3.6 km (4:03 / km) +6m 4:01 / km
shoes: Nike Zoom Vomero 11

Warm up

8 PM

Running race 8:25 [5] 3.0 km (2:48 / km)
shoes: Nike Matumbo 2

Cambridge Distance Evening

3km PB by 4 seconds.

Plan was to pace my own race at 67 laps but heard there was a pacer going for 66s and another going at 8.05 pace. Turns out there was only 1 of them and he did neither of those paces. This confused me leading to a slow 69 first lap. 3 lads went with the pace maker I settled into my own pace but was a bit up and down pacing myself in the wind. Caught a guy with 800 to go but went straight past him. Felt comfortable in the end and believe I could probably run 1 second quicker on each lap in a better race. So hopefully I get a BMC Watford entry for two weeks time. Good season opener though and good signs ahead of the 5km next weekend.

Running 16:51 [2] 3.15 km (5:21 / km) +5m 5:18 / km
shoes: Nike Zoom Vomero 11

Warm down with the MJ Cox

Thursday Jun 8, 2017 #

5 AM

Running 30:00 [2] 6.48 km (4:38 / km) +72m 4:23 / km
shoes: Nike Zoom Vomero 11

Morning 30 fat burner

11 PM

S & C 10:00 [3]

Wednesday Jun 7, 2017 #

11 AM

Gym 1:00:00 [3]

Chest plus some other little additions

4 PM

Running 40:00 [3] 9.74 km (4:06 / km) +54m 4:00 / km
shoes: Nike Zoom Vomero 11

Easy steady one

Tuesday Jun 6, 2017 #

8 AM

Running 30:00 [3] 6.88 km (4:22 / km) +11m 4:20 / km
shoes: Nike Zoom Vomero 11

Morning run. Bit quicker than normal to keep warm because the conditions were so poor.

6 PM

Running 14:04 [2] 3.09 km (4:33 / km) +7m 4:30 / km
shoes: Nike Zoom Vomero 11

Warm up

7 PM

Running 15:10 [4] 5.6 km (2:43 / km)
shoes: Adidas Takumi Sen 3

1600, 1000, 600, 400, 600, 400, 400, 400, 200

4.37, 2.45, 1.38 ,65, 1.36, 62, 61, 59, 26

Windy old session down at the track. Probs equated for 2 seconds on all of the longer reps. Still solid times. Shorter session because of the wind and Fridays meet.

8 PM

Running 17:25 [2] 3.84 km (4:32 / km) +8m 4:29 / km
shoes: Nike Zoom Vomero 11

Lactics then warm down on the Oregon trail

9 PM

S & C 10:00 [3]

Monday Jun 5, 2017 #

8 AM

Running 30:00 [2] 6.85 km (4:23 / km) +10m 4:21 / km
shoes: Nike Zoom Vomero 11

Easy 30 - Start of taper for Friday

6 PM

Running 40:00 [3] 11.11 km (3:36 / km) +19m 3:34 / km
shoes: Nike Zoom Vomero 11

Head felt weird before I started and wasn't motivated at all but the first km was 3.36. Then it never slowed and I felt chilled so just went with it. 40 on the plan because of the taper.

10 PM

S & C 15:00 [3]

Full session starting to feel easy again. Good signs.

Sunday Jun 4, 2017 #

Running 21:57 [2] 4.32 km (5:05 / km) +17m 4:59 / km
shoes: Nike Zoom Vomero 11

Warm down

10 AM

Running 19:18 [3] 4.42 km (4:22 / km) +24m 4:15 / km
shoes: Nike Zoom Vomero 11

Warm up

11 AM

Running 12:30 [4] 3.93 km (3:11 / km) +4m 3:10 / km
shoes: Adidas Takumi Sen 3

7.5 and 5 min tempos

Running 18:40 [4] 6.5 km (2:52 / km) +24m 2:49 / km
shoes: Adidas Takumi Sen 3

3x 1km
5x 500
5x 200

All about getting through the volume today.

9 PM

S & C 15:00 [3]

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