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Training Log Archive: Daneo

In the 7 days ending Nov 14, 2017:

activity

time

miles

Running

9:56:47

92.37

(6:28)

148.65

(4:01)

1762

Gym

2:15:00

S & C

1:10:00

Total

13:21:47

92.37

148.65

1762

averages - weight:75kg

2:31

0:00

» now

Tuesday Nov 14, 2017 #

7 AM

Running 30:00 [2] 6.74 km (4:27 / km) +55m 4:17 / km
weight:75kg shoes: Nike Structure 19

Easy 30. 1kg to go

5 PM

Running 22:30 [2] 5.51 km (4:05 / km) +22m 4:00 / km
shoes: Nike Structure 19

Warm up

6 PM

Running 20:01 [4] 7.0 km (2:52 / km)
shoes: Brooks Hyperion

2000, 1600, 1200, 1000, 800, 400

5.51, 4.38, 3.25, 2.49, 2.15, 62

Lap jogs after the 2k and mile then 200 after the others. Very happy with this session, basically solo so working hard on my own. Got in an argument with some kid as him and his mates didn't get out of Lane 1 when I shouted track so pushed them out the way, then he dived in front of me on purpose on another rep. Probably shouldn't of swore at them but the coach should have control over his athletes.

C • Lane 1 2

7 PM

Running 17:01 [2] 3.6 km (4:44 / km) +38m 4:29 / km
shoes: Nike Structure 19

4x lactics, then back to cathedral

10 PM

S & C 15:00 [3]

Monday Nov 13, 2017 #

10 AM

Running 30:00 [2] 7.11 km (4:13 / km) +52m 4:04 / km
shoes: Nike Structure 19

Mid morning Monday miles. Big lie in after finding it hard to sleep last night due to the cold and sleeping for ages on the train.

6 PM

Running 50:00 [3] 13.52 km (3:42 / km) +57m 3:37 / km
shoes: Nike Structure 19

Only 50 this week. Reducing the miles put keeping the intensity before Liverpool. Bit cautious to over taper seeing as Liverpool is only a secondary goal this year with next year being my big push for a GB vest.

7 PM

Gym 45:00 [3]

Reduced to 3 sets of smaller reps but still high weight as I want to really bash the running sessions this week and not be held back by doms.

8 PM

Running 6:39 [1] 1.11 km (5:59 / km) +70m 4:33 / km
shoes: Nike Structure 19

Warm down

11 PM

S & C 10:00 [3]

Sunday Nov 12, 2017 #

10 AM

Running 1:30:00 [3] 24.3 km (3:42 / km) +174m 3:35 / km
shoes: Nike Structure 19

Big fat miles at a stinky pace on muddy trials. Biggest week of my life, in good shape starting the two week count down to Liverpool.

C • Mon 1

11 PM

S & C 10:00 [3]

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!

C • Nice one 3

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.

C • Sugar Shortage 2

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]

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