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Training Log Archive: Daneo

In the 7 days ending Nov 21, 2017:

activity

time

miles

Running

8:22:45

78.69

(6:23)

126.64

(3:58)

1254

Gym

2:15:00

S & C

1:40:00

Total

12:17:45

78.69

126.64

1254

2:11

0:00

» now

Tuesday Nov 21, 2017 #

8 AM

Running 30:00 [2] 6.86 km (4:22 / km) +61m 4:11 / km
shoes: Nike Structure 19

Morning 30

5 PM

Running 22:31 [2] 5.39 km (4:11 / km) +24m 4:05 / km
shoes: Nike Structure 19

Warm up

Running 5:55 [4] 2.0 km (2:58 / km)
shoes: Brooks Hyperion

2km rep. By myself and very windy.

6 PM

Running 11:07 [4] 4.0 km (2:47 / km)
shoes: Brooks Hyperion

4x (600, 100 jog, 400, 200 jog)

1.43, 67, 1.40, 67, 1.40, 65, 1.39, 66

Bit of a meh session. Thought I could go faster than this but it was very windy and wet and I had to lead it all with no one to push me.

C • Good session 2

Running 16:52 [2] 3.61 km (4:40 / km) +37m 4:27 / km
shoes: Nike Structure 19

Warm down and strides

10 PM

S & C 15:00 [3]

Monday Nov 20, 2017 #

8 AM

Running 30:01 [2] 6.94 km (4:20 / km) +66m 4:08 / km
shoes: Nike Structure 19

Morning 30. Very wet yet saw a mad Ba Ba out in shorts and a t shirt. One more week of being a monk to go. Actually buzzing for Liverpool now. There's something about that first big race of the year that gets me pumped.

C • Seeing things 2

6 PM

Running 40:00 [3] 10.67 km (3:45 / km) +46m 3:40 / km
shoes: Nike Structure 19

40 min Raz, hamstring a bit tight.

7 PM

Gym 45:00 [3]

All body weight stuff on the legs just keeping mobile. Weights on upper body. Got my body fat % done by this ultrasound machine at 7 measurement points so pretty accurate. Turns out is 4.4% which is a great confidence boost before the weekend.

8 PM

Running 6:45 [1] 1.11 km (6:05 / km) +62m 4:45 / km
shoes: Nike Structure 19

Warm down

10 PM

S & C 10:00 [3]

Core with nath

Sunday Nov 19, 2017 #

8 AM

Running 1:20:00 [3] 21.56 km (3:43 / km) +275m 3:29 / km
shoes: Nike Structure 19

Pre breakfast Raz with Mycroft on a frosty morning at the Bower. Good to have another lad to run with that can chat at this pace! No tempo at the end this week with Liverpool in mind and a spicey session yesterday.

10 PM

S & C 15:00 [3]

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]

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