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Training Log Archive: Daneo

In the 7 days ending Nov 18, 2017:

activity

time

miles

Running

8:45:45

82.88

(6:21)

133.39

(3:56)

1151

Gym

2:15:00

S & C

1:35:00

Total

12:35:45

82.88

133.39

1151

averages - weight:75kg

2:21

0:00

» now

Saturday Nov 18, 2017 #

9 AM

Running 17:41 [2] 4.01 km (4:25 / km)
shoes: Nike Structure 19

Warm up

Running 30:00 [4] 9.72 km (3:05 / km) +32m 3:02 / km
shoes: Brooks Hyperion

12.30, 5, 7.30, 5 temps at Rother Valley

4.06km
1.62km
2.42km
1.62km

Feeling very very good. With mycroft and tanner but dropped them after the first rep. Still could hear them close behind which kept me pushing.

10 AM

Running 15:15 [2] 3.35 km (4:33 / km) +9m 4:30 / km
shoes: Nike Structure 19

Warm down

2 PM

Gym 45:00 [3]

11 PM

S & C 15:00 [3]

Friday Nov 17, 2017 #

8 AM

Running 30:00 [2] 6.67 km (4:30 / km) +31m 4:24 / km
shoes: Nike Structure 19

Pre Breakfast 30

4 PM

S & C 30:00 [3]

Core circuits

Thursday Nov 16, 2017 #

8 AM

Running 30:00 [2] 6.81 km (4:24 / km) +56m 4:14 / km
shoes: Nike Structure 19

Morning one

6 PM

Running 14:41 [2] 3.47 km (4:14 / km) +19m 4:07 / km
shoes: Brooks Hyperion

Warm up, no signs of Waino :(

Running 7:30 [4] 2.32 km (3:14 / km) +7m 3:11 / km
shoes: Brooks Hyperion

Temps. Lots of parents day traffic around. No arguments tonight.

Running 18:00 [4] 5.04 km (3:34 / km) +265m 2:50 / km
shoes: Brooks Hyperion

6x 80, 6x 60, 6x 40 Hills

Very lonely and cold but got it done with the quickest average pace yet this winter. Felt like I was in this session and in my own head for ages making it a mental and physical battle. Bashing out these sessions by myself is what separates me from the pretenders like Olly Williams though.

7 PM

Running 16:25 [2] 3.31 km (4:58 / km) +45m 4:39 / km
shoes: Brooks Hyperion

Warm down

10 PM

S & C 15:00 [3]

Wednesday Nov 15, 2017 #

9 AM

Running 50:00 [2] 11.86 km (4:13 / km) +177m 3:55 / km
shoes: Nike Structure 19

Wanted to go at 7.15 with my man Waino but I couldn't get to sleep last night until like 1.00. Might be because I napped for too long in the day but didn't want to spend my day off ridiculously tired as I've got a lot of work to do so went later. Legs feeling pretty wrecked.

C • Deja Vu 3

5 PM

Running 30:02 [3] 7.94 km (3:47 / km) +42m 3:41 / km
shoes: Nike Structure 19

Short Raz before the gym. Got to a junction, let a car go so then began to cross. This woman tries to speed in front of me beeping her horn. Some people are such idiots, can't spare 3 seconds to let someone cross the road nowadays.

6 PM

Gym 45:00 [3]

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]

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