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Training Log Archive: Daneo

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running20 9:42:07 92.33(6:18) 148.59(3:55) 1202
  Gym4 2:00:00
  S & C5 1:05:00
  Total29 12:47:07 92.33 148.59 1202

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SuMoTuWeThFrSa

Saturday Apr 21 #

8 AM

Running 16:48 [2] 4.01 km (4:11 / km) +3m 4:10 / km
shoes: Nike Structure 21

WU
9 AM

Running 30:00 [4] 9.79 km (3:04 / km) +30m 3:01 / km
shoes: Brooks Hyperion

10, 7.5, 7.5, 5 Tempos

Fastest average pace I've had at Rother even after I had a poor nights sleep following numerous disturbances.

10 AM

Running 18:13 [2] 4.01 km (4:33 / km) +11m 4:29 / km
shoes: Nike Structure 21

WD

Friday Apr 20 #

7 AM

Running 40:00 [2] 9.51 km (4:12 / km) +42m 4:07 / km
shoes: Nike Structure 21

First 15 with Nay then a loop in the city before gym. Vest and shorts at 7am, proper naughty.
8 AM

Gym 30:00 [3]

9 AM

Running 6:19 [1] 1.09 km (5:48 / km) +63m 4:30 / km
shoes: Nike Structure 21

Post gym

Thursday Apr 19 #

9 AM

Running 17:09 [2] 4.09 km (4:12 / km) +43m 3:59 / km
shoes: Nike Structure 21

Warm up around the roads. Shorts, t-shirt and cap weather.

Running 30:00 [4] 9.44 km (3:11 / km) +106m 3:01 / km
shoes: Brooks Mach 18

2x (5, 3, 2 mins) all off 90secs, 5x 75secs off 60secs, 5x 45secs grass session at the Sportmans. Grass nice and dry now. Hips very tight the whole way through, ice bath needed. Shorts and Vest yet boiling up, nice.
10 AM

Running 17:49 [2] 4.01 km (4:27 / km) +40m 4:14 / km
shoes: Nike Structure 21

WD. Down to shorts and a cap covered in water to keep me cool, Hawkins Style. Luckily I only had to run a 4km at warm down pace instead of 40+ km at marathon pace.
6 PM

Running 30:00 [2] 7.11 km (4:13 / km) +59m 4:03 / km
shoes: Nike Structure 21

Lazy one in the sun
11 PM

S & C 15:00 [3]

Wednesday Apr 18 #

7 AM

Running 1:00:00 [2] 14.82 km (4:03 / km) +65m 3:58 / km
shoes: Nike Structure 21

Tops off on the towpath, shouldn't of worn a thermal, it was hot.
8 AM

Gym 30:00 [3]

9 AM

Running 6:20 [1] 1.11 km (5:42 / km) +71m 4:19 / km
shoes: Nike Structure 21

Back from the gym
6 PM

Running 30:00 [3] 7.61 km (3:57 / km) +91m 3:43 / km
shoes: Nike Structure 21

Steady in the sun with Craig
11 PM

S & C 10:00 [3]

Tuesday Apr 17 #

7 AM

Running 30:00 [2] 7.09 km (4:14 / km) +59m 4:04 / km
shoes: Nike Structure 21

Easy 30. ITBs still rock solid.
5 PM

Running 21:50 [3] 5.5 km (3:58 / km) +21m 3:54 / km
shoes: Nike Structure 21

WU
6 PM

Running 17:46 [4] 6.6 km (2:42 / km)
shoes: Nike Matumbo 2

3x (1000, 3x400)

Lap between sets, 200 after the 1km, 60s after the 400.

2.51, 61, 63, 62
2.45, 63, 61, 62
2.46, 63, 62, 63

Windier than last week and less recovery on the reps plus I was feeling very very tight after the steady on the weekend so overall good stuff.
7 PM

Running 16:43 [2] 3.55 km (4:43 / km) +36m 4:29 / km
shoes: Nike Structure 21

WD and strides
10 PM

S & C 15:00 [3]

Monday Apr 16 #

8 AM

Running 30:01 [2] 7.0 km (4:17 / km) +78m 4:04 / km
shoes: Nike Structure 21

Easy 30 with Nay Nay Lawson
6 PM

Running 1:00:30 [3] 15.76 km (3:50 / km) +74m 3:45 / km
shoes: Nike Structure 21

A relaxed steady to the gym
7 PM

Gym 30:00 [1]

Flexibility, upper body and core circuit
8 PM

Running 6:27 [1] 1.23 km (5:15 / km) +64m 4:10 / km
shoes: Nike Structure 21

10 PM

S & C 10:00 [3]

Sunday Apr 15 #

1 PM

Running 1:30:00 [3] 24.14 km (3:44 / km) +80m 3:40 / km
shoes: Nike Structure 21

No pre-breakfast today just a long old road 90
2 PM

Gym 30:00 [3]

3 PM

Running 6:12 [1] 1.12 km (5:32 / km) +166m 3:11 / km
shoes: Nike Structure 21

WD
10 PM

S & C 15:00 [3]

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