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Training Log Archive: Daneo

In the 7 days ending Apr 6:

activity # timemileskm+m
  Running15 11:12:21 96.58(6:58) 155.44(4:20) 37
  S & C5 1:00:00
  Gym1 30:00
  Total20 12:42:21 96.58 155.44 37

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Saturday Apr 6 #

10 AM

Running 28:30 [2] 6.25 km (4:34 / km)
shoes: NB 1080

WU and WD for 1500
11 AM

Running 3:58 [5] 1.5 km (2:39 / km)
shoes: NB LD5000v6

CU Boulder 1500

Half decent performance. I know I’m capable of a lot more but my legs were flat after a heavy week of mileage. Couldn’t push on mid race other than my kick in the last 200. However, the race fulfilled it’s role in busting some rust, testing the achilles in spikes and going through the pre/post routine ahead of my 10k in two weeks.
12 PM

Running 35:00 [4] 10.1 km (3:28 / km) +28m 3:25 / km
shoes: NB 1400v6 (NYC)

Post race tempo on the flat part of the CU XC course. Feeling really good, averaged the same pace as last week after racing and on a hillier and uneven footing route. Trending in the right direction.

Running 12:56 [1] 2.21 km (5:51 / km)
shoes: NB 1400v6 (NYC)

WU/WD for tempo
7 PM

Running 35:00 [2] 7.11 km (4:55 / km)
shoes: NB 1080

Evening double with the crew, very enjoyable.
11 PM

S & C 15:00 [3]

Friday Apr 5 #

10 AM

Running 31:55 [2] 6.89 km (4:38 / km)
shoes: NB 1080

Had to take one day off from the miles!

Thursday Apr 4 #

Running 35:00 [2] 7.34 km (4:46 / km)
shoes: NB 1080

More easy miles post massage

S & C 15:00 [3]

8 AM

Running 1:15:01 [2] 15.75 km (4:46 / km)
ahr:143 shoes: NB 1080

Easy day planned.

Wednesday Apr 3 #

S & C 10:00 [3]

9 AM

Running 1:36:00 [3] 22.65 km (4:14 / km)
shoes: NB 1080

96 minute medium long run as I didn’t want to divide 95 into 3rds. First 2/3rds @ 155 and below last 1/3rd @ 165 and below. Higher HRs today as I have two days of rest before my next session. Thermal, jumper and coat on for a bit of heat training, rocky style.

Tuesday Apr 2 #

11 AM

Running 26:37 [4] 9.6 km (2:46 / km)
shoes: NB 1400v6 (NYC)

8x (4x 300m off 60 secs) - 4 mins between sets

Probably one of the longest sessions in total time I’ve ever done. A proper mental grind but that’s what I need for the 10k. 49.8 seconds avg, operating just below 10k pace.

Running 19:02 [2] 4.06 km (4:41 / km)
shoes: NB 1080

WU
12 PM

Gym 30:00 [3]

1 PM

Running 16:08 [1] 3.0 km (5:23 / km)
shoes: NB 1080

Crawl down
5 PM

Running 35:00 [1] 7.0 km (5:00 / km)
shoes: NB 1080

Double, absolute death. Need a big sleep tonight. Ultra cold ice bath has worked miracles on my legs though and no achilles pain after 32 bends of the track.

Monday Apr 1 #

9 AM

Running 1:15:00 [2] 15.87 km (4:44 / km)
ahr:144 shoes: Nike Pegasus 34

Discipline

Heart rate sat around 150 so obviously a bit tired after yesterday. Big month coming up so need to listen to the body. 1500m this weekend, not going to taper but should be fun.
4 PM

Running 35:00 [2] 7.51 km (4:40 / km)
shoes: NB 1080

Easy double
5 PM

Running 1:25 [4] 0.6 km (2:22 / km)
shoes: NB 1080

Strides in some boots.
10 PM

S & C 10:00 [3]

Sunday Mar 31 #

9 AM

Running 1:50:49 [3] 28.0 km (3:57 / km) +9m 3:57 / km
shoes: NB 1080

Woke up to a carpet of snow with a bit still falling. Roads were ok to start but pretty much blizzard conditions from 15 minutes in until the end. Footing was ok enough to Raz but wind kind of ruined things on the way back so decided to run on some perpendicular roads to keep the pace up. Good run all things considered. Funny that I was BBQing up some turkey burgers yesterday outside with my top off.
10 PM

S & C 10:00 [3]

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