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Training Log Archive: Daneo

In the 7 days ending Jun 5, 2019:

activity

time

miles

Running

9:53:02

96.7

(6:08)

155.62

(3:49)

583

Gym

1:30:00

S & C

1:20:00

Total

12:43:02

96.7

155.62

583

2:15

0:00

» now

Wednesday Jun 5, 2019 #

9 AM

Running 50:00 [3] 13.66 km (3:40 / km) +60m 3:35 / km
shoes: Saucony Nomad

Getting those shitty Wednesday feels back. Always seems to be the hardest day of the week to get myself out of the door on Mick’s training plan, especially when I Raz in the morning. Can’t wait to be back on mountain runs in the US.

On another note, I think there needs to be a revisal or addition to Raz theory. It seems that the acceptable pace for razing has dropped below the lower 3.45 threshold and anything above 3.50s down here at sea level is a bit slow nowadays. I’ll have to liase with my fellow Raz scholar, the White Kenyan, on whether the parameters for the Raz should be changed from 3.45-4.00 to 3.30-3.50 min/km. However, maybe the theory of a summer Raz, as opposed to a winter Raz, should be explored. The thinking behind this stems from the ideas that in the summer you are in better shape and can find time to run on flat trails due to longer daylight hours. Running on trails also is more sustainable than the road miles of winter so there is potential to push the pace with less worry about injury. Furthermore, your weekly mileage should normally be lower in the summer and thus you should be better recovered. All of these ideas lead to the conclusion that Razs in the summer should theoretically be quicker than Razs in the winter.

If you’ve bothered to read this thought provoking nonsense let me know what you think.

C • RAZ 3

5 PM

Running 30:00 [2] 7.22 km (4:09 / km) +60m 3:59 / km
ahr:137 shoes: Saucony Nomad

Classico

11 PM

S & C 15:00 [3]

Tuesday Jun 4, 2019 #

10 AM

Running 13:04 [2] 3.14 km (4:10 / km) +8m 4:07 / km
shoes: Nike Pegasus 34

Rushed WU. Forgot that I had to be at St Marys for 10 instead of 10.30.

Running 15:56 [4] 6.0 km (2:39 / km)
shoes: NB 1400v6 (Red)

Last session down at St Marys for the summer. It's been great to come down and jump in with the best university track programme in the country, hopefully many more sessions to come here in the future if things plan out...

2x 1000m (lap jog), 10x 400m (75 second)

2.46, 2.46
63, 62, 62, 63, 62, 60, 62, 60, 63, 60

Felt like I was really comfortable working in the group today and wasn't having to kill myself which is where I want to be, led a few reps as well. Swimming a bit in the last three reps but I think that was the idea behind the design of the session. Tad windy as well.

11 AM

Running 20:09 [2] 4.86 km (4:09 / km) +8m 4:07 / km
shoes: Nike Pegasus 34

Lactics and WD.

6 PM

Running 35:00 [2] 8.33 km (4:12 / km) +73m 4:02 / km
ahr:141 shoes: Saucony Nomad

Lovely evening out on Barossa. Absolute cruise control, didn’t even feel like I’d done a session this morning.

Gym 30:00 [3]

Getting filthy ripped.

10 PM

S & C 10:00 [3]

Monday Jun 3, 2019 #

11 AM

Running 50:00 [3] 14.06 km (3:33 / km) +22m 3:32 / km
ahr:165 shoes: Saucony Nomad

Couldn’t sleep last night until 2 because of a dodgy stomach so took a lie in, hence this being quite a late one. Biy annoying because I’d like 24hrs recovery before tomorrow’s session. No foot pain today at all! Probably went a bit too quick.

6 PM

Running 30:00 [2] 7.11 km (4:13 / km) +60m 4:03 / km
ahr:142 shoes: Saucony Nomad

Chilled Classico. Resting up a bit before a big one at St Mary’s tomorrow.

9 PM

S & C 15:00 [3]

Sunday Jun 2, 2019 #

Gym 30:00 [3]

10 AM

Running 19:07 [2] 4.56 km (4:12 / km)
shoes: Nike Pegasus 34

11 AM

Running 7:30 [4] 2.48 km (3:01 / km) +5m 3:00 / km
shoes: NB 1400v6 (Red)

Gunna get to 2.5 one day!

Running 24:24 [4] 8.5 km (2:52 / km) +22m 2:50 / km
shoes: NB 1400v6 (Red)

1500, 3x (1000, 500, 500), 5x 200 all off 200m jog

Just about getting through the volume today. Felt pretty tired for the tempo, 1500 and first 1000. Although I wasn’t as bad as Max who was pretty fatigued after yesterday. Got to remember I was training nowhere near that level at his age! Then started to pick it up. Final 500s where 1.21 and 1.20, pretty spicey for the final reps of an 11km session on a hillyish grass loop.

Foot pain minimal. A few pangs here and there. Definitely think it’s just an inflamed tendon now.

12 PM

Running 19:19 [1] 4.0 km (4:50 / km)
shoes: Nike Pegasus 34

7 PM

Running 35:00 [2] 8.61 km (4:04 / km) +12m 4:02 / km
ahr:142 shoes: Saucony Nomad

Miles

Saturday Jun 1, 2019 #

9 AM

Running 1:45:00 [3] 27.57 km (3:49 / km) +134m 3:43 / km
shoes: Saucony Nomad

Back to a big mileage LR. First 80 with Max on the canal then a little lap of the Heath and back on the roads. Felt so good for the first half but started to feel the heat and lack of fluids at 70 minutes. Got back to the car at 80 for some water but the last 25 was a true suffer fest. Foot pain there but not noticeable and didn’t hurt after. Can train through atm so will just keep icing and hopefully it won’t get any worse.

10 PM

S & C 15:00 [3]

Friday May 31, 2019 #

10 AM

Running 50:00 [2] 12.3 km (4:04 / km) +76m 3:57 / km
shoes: Saucony Nomad

Foot pain was slightly dull. Hoping it’s just tightness not anything more serious.

10 PM

S & C 15:00 [3]

Thursday May 30, 2019 #

9 AM

Running 35:00 [2] 8.42 km (4:09 / km) +43m 4:03 / km
ahr:142 shoes: Nike Pegasus 34

Couldn’t sleep until 4am last night with all the caffeine and adrenaline running through me. Then couldn’t sleep in either but felt surprisingly good. Happy to be back on the miles.

10 AM

S & C 10:00 [3]

Did core all last week but cba to back log it.

6 PM

Running 13:15 [2] 3.23 km (4:06 / km)
shoes: Nike Pegasus 34

7 PM

Running 10:00 [4] 3.31 km (3:01 / km)
shoes: NB 1400v6 (Red)

Tempo

Running 15:00 [4] 5.0 km (3:00 / km)
shoes: NB 1400v6 (Red)

6min, 3x 3min off 2min jogging recovery. On the grass to be a bit safer but R foot tightened up half way through the 3s so cut off the 4x 75 at the end. Ice and roll should be enough to sort it out hopefully.

8 PM

Running 15:18 [2] 3.26 km (4:42 / km)
shoes: Nike Pegasus 34

9 PM

Gym 30:00 [3]

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