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Training Log Archive: Daneo

In the 7 days ending Jan 20:

activity # timemileskm+m
  Running21 9:39:01 89.28(6:29) 143.69(4:02) 1527
  Gym4 2:30:00
  S & C6 1:15:00
  Total31 13:24:01 89.28 143.69 1527

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SuMoTuWeThFrSa

Saturday Jan 20 #

9 AM

Running 20:00 [2] 4.72 km (4:14 / km) +27m 4:07 / km
shoes: Nike Structure 21

Morning jog with Matt n Nay
12 PM

Running 17:15 [2] 4.0 km (4:19 / km) +33m 4:08 / km
shoes: Nike Structure 21

Warm up
1 PM

Running 36:10 [4] 10.0 km (3:37 / km) +170m 3:20 / km
shoes: Brooks Mach 18

Sheffield Open XC

Good to get the legs going on a tough course again. Had the race won by lap one do hard to keep pushing might of drifted into tempo sort of effort. Then got a stitch with 2km to go do tailed off a bit. At least I know I just need a bowl of porridge before a race and no toast. Coffee experiment worked well also. Only 10s per k slower than BUCS by myself so pretty happy, given the circumstances.
2 PM

Running 18:12 [2] 4.02 km (4:32 / km) +17m 4:26 / km
shoes: Nike Structure 21

Warm down
3 PM

Gym 30:00 [3]

11 PM

S & C 10:00 [3]

The one where Monica gets a roommate

Friday Jan 19 #

8 AM

Running 30:00 [2] 6.76 km (4:26 / km) +62m 4:15 / km
shoes: Nike Structure 21

Recovery
5 PM

Running 11:20 [1] 2.2 km (5:09 / km) +61m 4:31 / km
shoes: Nike Structure 21

To/From Gym
6 PM

Gym 30:00 [3]

Flexibility/Mobility/Core

Thursday Jan 18 #

8 AM

Running 30:00 [2] 6.94 km (4:19 / km) +56m 4:09 / km
shoes: Nike Structure 21

Easy with Nay, enjoyed the company.
6 PM

Running 16:33 [2] 4.0 km (4:08 / km) +53m 3:53 / km
shoes: Brooks Hyperion

Running 10:00 [4] 3.06 km (3:16 / km) +10m 3:13 / km
shoes: Brooks Hyperion

Temps. Hamstrings tight.

Running 17:40 [4] 4.63 km (3:49 / km) +172m 3:13 / km
shoes: Brooks Hyperion

Hills: 8x 80, 4x 60, 6x 30

Domsy Af throughout the whole session.
7 PM

Running 20:05 [2] 4.05 km (4:58 / km)
shoes: Brooks Hyperion

Warm down. Sat on the floor in the toilet for 20 minutes before I had the strength to get in the shower. Looking forward to the weekend now.
11 PM

S & C 15:00 [3]

The one with all the Thanksgivings

Wednesday Jan 17 #

S & C 10:00 [2]

8 AM

Running 50:00 [2] 12.07 km (4:09 / km) +145m 3:54 / km
shoes: Nike Structure 21

Avoided the snow but was hit by a gruelling headwind returning across the plains of Attercliffe.
5 PM

Running 30:00 [3] 7.8 km (3:51 / km) +40m 3:45 / km
shoes: Nike Structure 21

Easy Raz to the gym
7 PM

Gym 45:00 [3]

8 PM

Running 6:34 [1] 1.11 km (5:55 / km) +61m 4:38 / km
shoes: Nike Structure 21

Back from gym

Tuesday Jan 16 #

9 AM

Running 30:00 [2] 7.02 km (4:16 / km) +78m 4:03 / km
shoes: Nike Structure 21

Morning one. Very slushy just about made it in the structures
5 PM

Running 22:45 [2] 5.56 km (4:06 / km) +20m 4:01 / km
shoes: Nike Structure 21

Warm up
6 PM

Running 23:54 [4] 8.0 km (2:59 / km)
shoes: Brooks Hyperion

2km, 1.6km, 2x 400, 1k, 2x 400, 1k, 2x 400

6.10, 4.59, 71, 69, 3.01, 68, 66, 2.57, 66, 65

Snowed a bit this morning so they decided to close the track. Me and a few boys went down anyway and ran in the dark. Everyone did different sessions and felt shit to start with but got better and finally felt kind of normal for the first time in a while by the end.
7 PM

Running 16:55 [2] 3.56 km (4:45 / km) +37m 4:31 / km
shoes: Nike Structure 21

10 PM

S & C 15:00 [3]

Monday Jan 15 #

8 AM

Running 30:05 [2] 7.05 km (4:16 / km) +69m 4:04 / km
shoes: Nike Structure 21

El Classico. Picked up Olly at the end after he couldn't get up on time. Seriously worried about him and his showdown with Halloway ;)
5 PM

Running 50:00 [3] 13.49 km (3:42 / km) +66m 3:37 / km
shoes: Nike Structure 21

Feeling decent. Started with Nay but he had toe issues...
6 PM

Gym 45:00 [3]

7 PM

Running 6:17 [1] 1.14 km (5:31 / km) +63m 4:19 / km
shoes: Nike Structure 21

Warm down
11 PM

S & C 10:00 [3]

Sunday Jan 14 #

9 AM

Running 1:20:00 [3] 21.5 km (3:43 / km) +267m 3:30 / km
shoes: Nike Structure 21

Anti-clockwise Bower loop. First 62.30 at a steady pace then the last 5k at tempo seeing as I didn't work too hard on Endcliffe yesterday. Baptising the new boots into the religion of the Raz.
10 AM

Running 5:16 [1] 1.01 km (5:13 / km) +20m 4:45 / km
shoes: Nike Structure 21

Warm Down post tempo
10 PM

S & C 15:00 [3]

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