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Training Log Archive: Daneo

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running14 6:36:42 62.13(6:23) 99.99(3:58) 600
  Gym4 2:00:00
  S & C3 30:00
  Total19 9:06:42 62.13 99.99 600

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Saturday Apr 28 #

10 AM

Running 1:30:00 [3] 24.32 km (3:42 / km) +81m 3:38 / km
shoes: Nike Structure 21

Found it quite hard to sleep last night probably the late scran so took a lie in. Think that and the big dinner meant I was moving ok this morning.
12 PM

Gym 30:00 [3]

Back on the iron supplements.

Running 6:16 [1] 1.1 km (5:42 / km) +63m 4:26 / km
shoes: Nike Structure 21

WD
10 PM

S & C 10:00 [3]

Friday Apr 27 #

8 AM

Running 19:08 [2] 4.62 km (4:08 / km) +30m 4:01 / km
shoes: Nike Structure 21

El Classico shake out
6 PM

Running 15:00 [2] 3.5 km (4:17 / km)
shoes: Nike Structure 21

Warm up very rushed, saw a lot of faces and had a good chat with Pete.
7 PM

Running 14:23 [5] 5.0 km (2:53 / km) +21m 2:49 / km
shoes: Saucony Fastwitch

Mid Cheshire 5km - Season Opener 14.23

Was supposed to get the train at 15.40 but ended up sleeping through my alarm and waking up at 16.00. This was alarming, if you'd pardon the pun, because it signalled I'm still quite sleep deprived with the big shifts in the library going on. Ended up having to drive, mad rush to fill up the car, got to glossop and the expected arrival time had gone from 18.30 to 19.05 on google maps.Thankfully, google found a cheeky route through Marple Bridge saving me 15 minutes. New ETA was 18.50, gave it the beans on the motorway and I got there at 18.40. 5 minutes before they closed the roads and just enough time to get a half decent warm up routine in.

Race started fast, tucked in behind Richard, sensibly a bit off the front pack and went through the first K in 2.43, leaders must of done sub 2.40. Then around 1500 the front condensed and I found myself nicely tucked in the back of the front pack with some big names. Worked hard on the hill which was quite substantial seeing as it ended up in a 2.59 km. Long stretch up top and I was barely hanging onto the pack. By the turn with a 1km to go the race had split apart but I had the energy to put in a good charge and finish strong in a 2.44.

Overall, happy to PB given the circumstances. Plus the last two 5ks I've done I've felt like I can push the whole way even after a fast start, I think I've grown more into the distance since last year which is promising heading into track. However, I still believe I've got a breakthrough race in me where I can really burst onto the scene. I'm not far off athletes that are training full time, going away on altitude camps and training in proper groups whilst I've been stuck in the library pushing myself in training. Really looking forward to kicking on over the summer with the boys back at AFD.

Running 28:45 [1] 5.49 km (5:14 / km) +47m 5:01 / km
shoes: Nike Structure 21

Decent warm down partly with Williams discussing his miracle PB and life in general. Good chat.

Thursday Apr 26 #

9 PM

S & C 10:00 [3]

Wednesday Apr 25 #

3 PM

Running 30:00 [2] 7.1 km (4:14 / km) +40m 4:07 / km
shoes: Nike Structure 21

Easy 30 n strides

Gym 30:00 [3]

Flex routine
4 PM

Running 6:10 [1] 1.1 km (5:36 / km) +60m 4:24 / km
shoes: Nike Structure 21

WD

Tuesday Apr 24 #

5 PM

Running 22:19 [2] 5.53 km (4:02 / km) +21m 3:58 / km
shoes: Nike Structure 21

Warm up
6 PM

Running 14:09 [4] 5.0 km (2:50 / km)
shoes: Brooks Hyperion

5x 1km taper session

2.54, 2.57, 2.47, 2.45, 2.44

Took me a rep to warm up then Mycroft told me he'd pace another 54 so I sat on him but he was off :( good session still tired after the dissertation effort.
7 PM

Running 18:00 [2] 4.0 km (4:30 / km) +25m 4:22 / km
shoes: Nike Structure 21

WD
11 PM

S & C 10:00 [3]

Monday Apr 23 #

7 PM

Running 50:00 [2] 11.95 km (4:11 / km)
shoes: Nike Structure 21

A very very tired 50 after a new PB in the length of library session. Time to sort my sleeping pattern, stretching and diet out for a good race on Friday.
8 PM

Gym 30:00 [1]

Flex and conditioning circuit
9 PM

Running 6:09 [1] 1.1 km (5:35 / km) +75m 4:10 / km
shoes: Nike Structure 21

Post gym

Sunday Apr 22 #

12 PM

Running 1:10:00 [3] 19.07 km (3:40 / km) +76m 3:36 / km
shoes: Nike Structure 21

Decent steady about town.
1 PM

Gym 30:00 [3]

2 PM

Running 6:23 [1] 1.11 km (5:45 / km) +61m 4:31 / km
shoes: Nike Structure 21

Post gym

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