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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 6:30:01 60.57(6:26) 97.47(4:00) 531
  S & C4 45:00
  Total16 7:15:01 60.57 97.47 531
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FrSaSuMoTuWeTh

Wednesday May 24 #

7 AM

Running 30:00 [2] 6.31 km (4:45 / km) +67m 4:31 / km
shoes: Nike Zoom Vomero 11

Morning 30 before work

Tuesday May 23 #

7 AM

Running 31:03 [2] 6.4 km (4:51 / km) +67m 4:37 / km
shoes: Nike Zoom Vomero 11

Morning 4 miles
6 PM

Running 13:12 [3] 3.22 km (4:06 / km) +6m 4:04 / km
shoes: Nike Zoom Vomero 11

Warm up
7 PM

Running 30:30 [4] 11.14 km (2:44 / km)
shoes: Adidas Takumi Sen 3

4 mins, 2x 3mins, 4x 2mins, 4x 75secs, 6x 45 secs, 5x 30secs

Extra hot spicey session, fast pace but long and on the field in the summer Surrey heat. Good front 4 with me, Gus, Jonny and Harvey, limited duties on the front from me tonight.
8 PM

Running 14:08 [2] 2.46 km (5:45 / km)
shoes: Nike Zoom Vomero 11

Warm down
11 PM

S & C 10:00 [3]

Monday May 22 #

S & C 10:00 [3]

8 AM

Running 30:00 [2] 6.69 km (4:29 / km) +12m 4:27 / km
shoes: Nike Zoom Vomero 11

Easy morning 30
7 PM

Running 1:00:00 [3] 16.1 km (3:44 / km) +93m 3:37 / km
shoes: Nike Zoom Vomero 11

Steady 60 around Camberley. The 10 Miler route.

Sunday May 21 #

10 AM

Running 18:27 [3] 4.39 km (4:12 / km) +19m 4:07 / km
shoes: Nike Zoom Vomero 11

WU
11 AM

Running 32:52 [4] 10.8 km (3:03 / km) +20m 3:01 / km
shoes: Adidas Takumi Sen 3

Fasted AFD Sunday Session

7.30 Min, 5.00 Min Tempos
3x (800,600,400)
5x (300)

Bailey led out the tempos then died in the reps so it was a pretty lonely session. Good volume, pace was alright but nothing special.
12 PM

Running 16:48 [1] 2.8 km (6:00 / km) +17m 5:49 / km
shoes: Nike Zoom Vomero 11

WD

Saturday May 20 #

8 AM

Running 1:20:00 [3] 20.15 km (3:58 / km) +180m 3:48 / km
shoes: Nike Zoom Vomero 11

Pre-Breakfast 80. Beautiful morning out. Two laps of the ring road then eccy road, broccobank and a few laps of the duck bond. Hilly route made it hard going and my hip tightened up at 50. Just scraped Raz pace though.
7 PM

S & C 10:00 [3]

Friday May 19 #

4 PM

Running 33:01 [2] 7.01 km (4:43 / km) +50m 4:33 / km
shoes: Nike Zoom Vomero 11

30 min plus the jog to the gym
11 PM

S & C 15:00 [3]

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