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Training Log Archive: Daneo

In the 7 days ending Jun 9, 2018:

activity # timemileskm+m
  Running18 7:39:22 71.19(6:27) 114.57(4:01) 477
  Gym3 1:45:00
  S & C7 1:25:00
  Total28 10:49:22 71.19 114.57 477

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SuMoTuWeThFrSa

Saturday Jun 9, 2018 #

8 AM

Running 15:00 [2] 3.51 km (4:16 / km) +18m 4:10 / km
shoes: Nike Structure 21

Pre-race shake out.
2 PM

Running 14:34 [2] 3.54 km (4:07 / km)
shoes: Nike Structure 21

Warm up
3 PM

Running race 4:03 [5] 1.5 km (2:42 / km)
shoes: Nike Matumbo 2

Very tactical race. First lap only 70 seconds. Boxed in early on but managed to escape and got into a good position with 400 to go in about 3rd. Just didn't have the legs in the final 200 against a field mostly of out and out 1500m runners and finished 6th. Achilles felt fine in spikes which is the main positive.

Running 15:35 [1] 3.05 km (5:07 / km)
shoes: Nike Structure 21

WD
7 PM

Running 30:00 [2] 6.75 km (4:27 / km) +70m 4:14 / km
shoes: Nike Structure 21

Post race easy around the woods.
8 PM

S & C 15:00 [3]

Friday Jun 8, 2018 #

8 AM

Running 30:00 [2] 7.05 km (4:15 / km) +56m 4:06 / km
shoes: Nike Structure 21

Easing the legs out before a weekend of racing. No problems.
11 AM

Gym 30:00 [3]

Flexibility and core
10 PM

S & C 10:00 [3]

Thursday Jun 7, 2018 #

9 AM

Running 25:00 [2] 5.89 km (4:15 / km) +30m 4:08 / km
shoes: Nike Structure 21

Easy pre breakfast 25
6 PM

Running 13:29 [2] 3.25 km (4:09 / km)
shoes: Nike Structure 21

Summer warm up
7 PM

Running 7:30 [4] 2.45 km (3:04 / km)
shoes: Brooks Hyperion

Tempo, feeling pretty strong on these.

Running 7:50 [4] 3.14 km (2:30 / km)
shoes: Brooks Hyperion

600 (300 Jog)
5x 300 (100 Jog, 400 after set)
400 (200 jog)
3x 200 (60 secs)

1.35,
48, 47, 46, 47, 46
59
29 Avg

Getting some turnover in before the weekend. Feeling less DOMSy. No Achilles pain :)
8 PM

Running 14:11 [2] 3.11 km (4:34 / km)
shoes: Nike Structure 21

WD
10 PM

S & C 15:00 [3]

Wednesday Jun 6, 2018 #

8 AM

Running 50:00 [2] 11.8 km (4:14 / km) +86m 4:05 / km
shoes: Nike Structure 21

Easy recovery 50 around the woods. No pain in the run.
3 PM

Gym 45:00 [3]

Learnt my lesson from Monday and dropped the weight. Will do a little flexiblity and body weight circuit on Friday pre race then a proper workout on Sunday.
5 PM

Running 20:00 [3] 5.3 km (3:46 / km) +22m 3:42 / km
shoes: Nike Structure 21

Steady 20 around Frimley.
10 PM

S & C 10:00 [3]

Tuesday Jun 5, 2018 #

8 AM

Running 25:00 [2] 5.81 km (4:18 / km) +28m 4:12 / km
shoes: Nike Structure 21

No pain the Achilles but a bit stiff closer to the ankle.
6 PM

Running 13:39 [2] 3.23 km (4:14 / km)
shoes: Nike Structure 21

WU
7 PM

Running 16:34 [4] 6.0 km (2:46 / km)
shoes: Brooks Hyperion

2x 200, 1600, 2x 1000, 5x 400

31, 31
4.36
2.53, 2.48
63, 63, 62, 62, 62

Legs pretty wrecked after the gym. Don't really know if there's any benefit of smashing big weights at this time of year? Might just stick to light stuff to feel better in sessions. Also, achilles aching on recoveries but no problem in-rep, or on the WU or WD. Going to book in to see a Physio just in case.
8 PM

Running 16:57 [1] 3.52 km (4:49 / km)
shoes: Nike Structure 21

WD on the Oregon trails
11 PM

S & C 15:00 [3]

Monday Jun 4, 2018 #

8 AM

Running 20:00 [2] 4.53 km (4:25 / km) +41m 4:13 / km
shoes: Nike Structure 21

Morning 20 easy
1 PM

Gym 30:00 [3]

5 PM

Running 50:00 [3] 13.22 km (3:47 / km) +66m 3:41 / km
shoes: Nike Structure 21

Standard 50 road loop. Achilles a bit problematic towards the end but never localised in one spot so hopefully just a bit of tightness. Annoying though as I've been doing all the stretching and strengthening. Maybe 70 yesterday was too much.
10 PM

S & C 10:00 [3]

Sunday Jun 3, 2018 #

6 PM

Running 1:10:00 [3] 17.92 km (3:54 / km) +60m 3:51 / km
shoes: Nike Structure 21

70 min steady feeling a lot better.
9 PM

S & C 10:00 [3]

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