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Training Log Archive: Daneo

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running12 6:40:53 62.82(6:23) 101.1(3:58) 822
  S & C5 1:05:00
  Gym1 45:00
  Total18 8:30:53 62.82 101.1 822

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

8 AM

Running 19:13 [2] 4.4 km (4:22 / km) +16m 4:17 / km
shoes: Nike Structure 19

Morning shake out pre Liverpool
1 PM

Running 12:09 [2] 3.01 km (4:02 / km)
shoes: Nike Structure 19

Warm up
2 PM

Running 32:39 [4] 9.55 km (3:25 / km) +59m 3:19 / km
shoes: Brooks Mach 18

Liverpool Cross Challenge

Running 13:41 [2] 2.59 km (5:17 / km) +7m 5:13 / km
shoes: Nike Structure 19

Warm down

Thursday Nov 23, 2017 #

S & C 10:00 [3]

6 PM

Running 30:00 [2] 7.37 km (4:04 / km)
shoes: Brooks Hyperion

10 min warm up, 10 min tempo, 10 min warm down and strides.

Wednesday Nov 22, 2017 #

S & C 15:00 [3]

9 AM

Running 50:00 [2] 12.04 km (4:09 / km) +169m 3:53 / km
shoes: Nike Structure 19

Took a long lie in then went up porter. If I've lived like a monk since October then this week I'm living like a Saint. Lots of stretching, resting and hydrating.

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.

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.
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]

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