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Training Log Archive: Daneo

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Running19 8:47:30 80.62(6:33) 129.74(4:04) 1711
  Gym4 2:45:00
  Orienteering1 1:31:38 11.6(7:54) 18.67(4:54) 314
  S & C6 1:10:00
  Total29 14:14:08 92.22 148.41 2025

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SuMoTuWeThFrSa

Saturday Nov 11, 2017 #

9 AM

Running 20:00 [2] 4.76 km (4:12 / km)
shoes: Nike Structure 19

Shake out pre Hampshire league
1 PM

Running 16:15 [3] 4.02 km (4:03 / km) +53m 3:48 / km
shoes: Nike Structure 19

Warm up
2 PM

Running 33:39 [5] 9.09 km (3:42 / km) +400m 3:02 / km
shoes: Nike Structure 19

Hampshire League 2nd

Turned up at Queen Elizabeth Country Park to find out that the course was basically a grass fell race so knew it'd suit me and all the thoughts about being tired after a week of hard miles vanished. Sat in with the first 5 whilst Jonny Hay pushed on the hill on the first lap. Flew down the hill and nearly caught Jonny and left the other lads. Knew I just had to stay in touch on the hill on the next lap which I did and then overtook jonny on the second downhill and stretched out a lead. Third hill I heard a lad coming up on me, then this random guy came flying past and I couldn't stick with him, can't help but think that I could of dug deeper here but that's easier to think after a race. He pulled enough of a gap to hold me off on the downhill but I was closing him down the whole way to the finish and only finished a couple of meters down on him. Turns out he was Matt Sharp, 3rd at the Great South Run doing 10 miles in 48 mins so not too bad getting beat him and also beating a previous National XC champ. Can't take too much away from the race though other than that XC runners still can't run downhill. Mick said he didn't want me to race Milton Keynes because of the downhills so I guess he didn't know too much about this course!
3 PM

Running 21:10 [1] 4.08 km (5:11 / km) +48m 4:54 / km
shoes: Nike Structure 19

Warm down

Friday Nov 10, 2017 #

6 AM

Running 40:00 [3] 10.1 km (3:58 / km) +42m 3:53 / km
shoes: Nike Structure 19

Dark morning easy raz to the gym. Going home straight from uni so had to go early.
7 AM

Gym 45:00 [3]

8 AM

Running 6:27 [1] 1.09 km (5:55 / km) +69m 4:30 / km
shoes: Nike Structure 19

Warm down
10 PM

S & C 15:00 [3]

Thursday Nov 9, 2017 #

9 AM

Running 16:57 [2] 4.03 km (4:12 / km) +6m 4:10 / km
shoes: Nike Structure 19

Warm up

Running 30:00 [4] 8.75 km (3:26 / km) +122m 3:12 / km
shoes: Brooks Mach 18

10, 7.5, 7.5, 5 min Tempos

2 mins rest after, 90 after the 7.5s

Endcliffe a lot muddier than last time I ran a session on here. Plus gym last night and it being a Thursday morning meant that I was more tired than I would be on a weekend tempo session but still running faster on avg than the last session so good to see some progress. Also solo so no one to push me but still working well.
10 AM

Running 19:28 [2] 4.0 km (4:52 / km) +73m 4:28 / km
shoes: Nike Structure 19

Warm down. Running on pure fumes after only having coffee and water before the session, thought I was going to faint at times. Got in and rinsed Naths jam, I'll buy you some more lad.
6 PM

Running 30:00 [2] 6.7 km (4:29 / km) +83m 4:13 / km
shoes: Nike Structure 19

Easy 30, first half with Waino on his warm up.
11 PM

S & C 10:00 [3]

Wednesday Nov 8, 2017 #

8 AM

Running 1:00:00 [2] 14.37 km (4:11 / km) +287m 3:48 / km
shoes: Nike Structure 19

Feeling norty this morning.
5 PM

Running 30:03 [3] 7.68 km (3:55 / km) +49m 3:48 / km
shoes: Nike Structure 19

Felt bloody weird but got through it. Felt dazed all the way like I hadn't had enough sugar.
6 PM

Gym 45:00 [3]

Dizzy feeling went away after a while
7 PM

Running 6:37 [1] 1.09 km (6:04 / km) +62m 4:44 / km
shoes: Nike Structure 19

Warm down
10 PM

S & C 10:00 [3]

Tuesday Nov 7, 2017 #

7 AM

Running 30:00 [2] 6.63 km (4:31 / km) +67m 4:18 / km
shoes: Nike Structure 19

Morning miles
5 PM

Running 22:42 [3] 5.46 km (4:09 / km) +22m 4:05 / km
shoes: Nike Structure 19

Warm up with the squad

Running tempo 5:53 [4] 2.0 km (2:57 / km)
shoes: Nike Zoom Streak 6

2k tempo feeling good after guzzling a lucozade. My shoes have got a giant hole in though, very upset. Hopefully, I can get a refund.
6 PM

Running 16:01 [4] 6.0 km (2:40 / km)
shoes: Nike Zoom Streak 6

15x 400 off 60 seconds

Split it into 3 sets of 4 normal, 1 hard effort but didn't have a rest between sets.

66,64,65,63,62
66,65,65,64,59
66,65,65,63,61

Running 14:49 [2] 3.12 km (4:45 / km) +36m 4:29 / km
shoes: Nike Structure 19

Back to the cathedral with 5x 100m strides.
10 PM

S & C 15:00 [3]

Monday Nov 6, 2017 #

8 AM

Running 30:00 [2] 6.98 km (4:18 / km) +63m 4:07 / km
shoes: Nike Structure 19

Winter is definitely here now.

The plan is back up to 90 miles this week then down to 80 the week after then a taper week before Liverpool. Going to stick brutally to the routine and live like a monk. Smash the race then enjoy myself at Spook weekend after.
5 PM

Running 1:00:00 [3] 16.52 km (3:38 / km) +88m 3:32 / km
shoes: Nike Structure 19

Feeling so good after the taper week. Knocking these ks out so easily whilst feeling proper relaxed. Only blip was at the 4th km where I got slightly lost so had to slow down.
6 PM

Gym 45:00 [3]

In the gym from 6-7.45 :(
7 PM

Running 6:27 [1] 1.1 km (5:52 / km) +72m 4:25 / km
shoes: Nike Structure 19

Warm Down post gym
10 PM

S & C 10:00 [3]

Sunday Nov 5, 2017 #

9 AM

Running 11:02 [2] 2.17 km (5:05 / km) +69m 4:23 / km
shoes: Nike Structure 19

To and from the gym

Gym 30:00 [3]

Short session
12 PM

Orienteering 1:31:38 [2] 18.67 km (4:54 / km) +314m 4:32 / km
shoes: Inov8 X-Talon 212

Control collecting after the Peak Raid. In hindsight would of liked to have gone for a raz but I was getting paid £5 a control and now I can afford a new pair of XC spikes so all worth it. Beautiful day as well.
11 PM

S & C 10:00 [3]

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