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Training Log Archive: Daneo

In the 7 days ending Dec 22, 2018:

activity # timemileskm+m
  Running13 7:49:12 69.8(6:43) 112.34(4:11) 300
  Gym2 1:00:00
  S & C2 20:00
  Total17 9:09:12 69.8 112.34 300

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SuMoTuWeThFrSa

Saturday Dec 22, 2018 #

8 AM

Running 1:41:24 [3] 25.61 km (3:58 / km) +100m 3:53 / km
shoes: NB 1080

16 Miles out on the BVP then across to Farnborough, up to Wellington Statue then down the canal home.

Calf really tight yesterday so didn’t double in the evening, much better today. Pleased with myself for listening to my body and not focusing on the short term mileage assignments. In the past I’d have just powered through and aggravated it more.

Friday Dec 21, 2018 #

11 AM

Running 30:00 [2] 6.69 km (4:29 / km) +20m 4:25 / km
shoes: NB 1080

Woke up late again then spent a while stretching and rolling to loosen off the calf. Calf then loosened off some more on the run. Aim is to just be easy and cautious and in all runs to make sure I can do sessions until it is fully released.
1 PM

Gym 30:00 [2]

Thursday Dec 20, 2018 #

6 AM

Running 30:00 [2] 6.57 km (4:34 / km) +69m 4:20 / km
shoes: NB 1080

Calf a bit tight
6 PM

Running 17:45 [2] 4.18 km (4:15 / km)
shoes: NB 1080

WU
7 PM

Running 23:35 [4] 7.75 km (3:03 / km)
shoes: Brooks Mach 18

AFD Grass Session

5 min (90), 5x 90 (75), 5 min (90), 5x 60 (45), 1x 30

Supposed to be 5x 30 but my calf started to tighten a lot, so was sensible and called it after 1 rep.
8 PM

Running 18:06 [1] 3.37 km (5:22 / km)
shoes: NB 1080

WD. Calf very tight.
10 PM

S & C 10:00 [1]

Wednesday Dec 19, 2018 #

10 AM

Running 1:10:00 [2] 15.05 km (4:39 / km) +84m 4:31 / km
shoes: NB 1080

Big sleep after late gym post session last night. Nueromuscularly battered after the first hard session and gym workout back after the flight. Will rehab a lot over the next day and a half.
6 PM

Running 30:00 [3] 7.41 km (4:03 / km) +27m 3:59 / km
shoes: NB 1080

Still felt rough in the 1st km then everything started to ease itself out.
8 PM

S & C 10:00 [3]

Tuesday Dec 18, 2018 #

7 AM

Running 30:00 [2] 6.91 km (4:20 / km)
shoes: NB 1080

Morning Miles
6 PM

Running 16:08 [2] 3.52 km (4:35 / km)
shoes: NB 1080

Warm up
7 PM

Running 23:01 [4] 8.0 km (2:53 / km)
shoes: Brooks Hyperion

2000 (400), 4x 1000 (200) 5x 400 (60secs)

6.03
3.01, 2.55, 2.53, 2.48
67, 65, 63, 64, 62

10mph headwind on the home straight and across the first bend plus torrential rain made this a horrible first session back. Got to the point where I had to run topless as my clothes were not keeping me warm and were just weighing me down. Running really strong though and led most of the session ahead of Gus.
8 PM

Running 19:13 [1] 3.53 km (5:27 / km)
shoes: NB 1080

WD - V cold
9 PM

Gym 30:00 [3]

Monday Dec 17, 2018 #

3 PM

Running 1:00:00 [2] 13.75 km (4:22 / km)
shoes: NB 1080

BVP 60. Cba to back log but basically did steady miles since I last logged. Slept for 15hrs yesterday so very lethargic.

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