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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running17 8:06:41 72.37(6:43) 116.47(4:11) 1157
  Gym3 2:00:00
  S & C5 1:05:00
  Total24 11:11:41 72.37 116.47 1157
averages - weight:75.3kg
«
2:26
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FrSaSuMoTuWeTh

Thursday Oct 19 #

9 AM

Running 30:00 [2] 6.27 km (4:47 / km) +29m 4:41 / km
shoes: Nike Structure 19

Bit of a lie in this morning as I was fatigued from the late gym session. Blister on my heal now even worse than the toe, annoying.

Wednesday Oct 18 #

Note
weight:75.3kg

Lost 4.7 kgs since I started back on winter mileage. Probs got another 2 to go before race weight for Liverpool at the end of November.
8 AM

Running 50:01 [3] 11.39 km (4:23 / km) +164m 4:06 / km
shoes: Nike Structure 19

Blister hurt a lot for the first k and contemplated turning back then I realised I'm not a pussy and ploughed on until all pain had gone. Nice to be actually moving after last nights session. Had an hour and a half long Skype call with SUU last night so didn't have a lot of time to stretch but the legs weren't too tight.
7 PM

Running 30:01 [3] 7.05 km (4:15 / km) +29m 4:10 / km
shoes: Nike Structure 19

Easy evening run to the gym via a dark Bingham park

Gym 45:00 [3]

8 PM

Running 6:37 [1] 1.11 km (5:58 / km) +62m 4:40 / km
shoes: Nike Structure 19

Warm diwn

Tuesday Oct 17 #

7 AM

Running 30:00 [2] 6.51 km (4:36 / km) +65m 4:23 / km
shoes: Nike Structure 19

Storms passed. Perfect conditions for miles tonight. Is it wrong that I actually look forward to them?
5 PM

Running 24:10 [3] 5.55 km (4:21 / km) +19m 4:17 / km
shoes: Nike Structure 19

Warm up
6 PM

Running 22:11 [4] 7.4 km (3:00 / km)
shoes: Nike Zoom Streak 6

4x 1 Mi, 1x 1000m

4.53, 4.50, 4.44, 4.43, 2.55

First mile repeat session back. Good to have the whole squad back together. Seemed to spend a lot of time with my co-driver Tommy Horton at the front of the train, thanks for sharing the load lad. Tiring a bit towards the end but an encouraging start to the year.
7 PM

Running 18:36 [2] 3.94 km (4:43 / km) +36m 4:31 / km
shoes: Nike Structure 19

4x 100 lactates plus warm down
10 PM

S & C 10:00 [3]

Bad blister on big toe so only did 2 sets.

Monday Oct 16 #

9 AM

Running 30:00 [2] 6.59 km (4:33 / km) +65m 4:20 / km
shoes: Nike Structure 19

Easy morning 4 miles. Slept in a bit after a heavy weekend. Aim is another 80 this week but at a lower intensity.
5 PM

Running 50:00 [3] 13.22 km (3:47 / km) +65m 3:41 / km
shoes: Nike Structure 19

Bit dumb with my eating again, need to have all my food at 1 not 2. Really windy tonight seemed I was always running into a head wind. Still felt quite good after the XC until the stitch hit.
6 PM

Gym 45:00 [3]

Gym. Felt easier than last week but lowered the weight on DB RDLs so I can smash some miles out at Woodbourn tomorrow. Hopefully the storm dies before the session.
7 PM

Running 6:38 [1] 1.1 km (6:02 / km) +62m 4:42 / km
shoes: Nike Structure 19

Warm down from the gym
10 PM

S & C 15:00 [3]

Sunday Oct 15 #

8 AM

Running 20:00 [2] 4.5 km (4:27 / km) +45m 4:14 / km
shoes: Nike Structure 19

Morning shake out before SYXC. Going to be a good test after 3 weeks of restructured training.
11 AM

Running 16:05 [2] 3.27 km (4:55 / km) +52m 4:33 / km
shoes: Nike Structure 19

Warm up
12 PM

Running race 27:42 [4] 8.1 km (3:25 / km) +110m 3:12 / km
shoes: Brooks Mach 18

SYXC Race 1, 3rd Place

Big turn out for the dirty mileage squad, just missing out on Mycroft and Bayton. Started off what I thought was easily but found myself driving the train. Tommy pulled ahead on the first time up the hill but the group didn't split. All together until the 2nd time up the hill where it split up. Dom and Tanner pulled ahead. Gommy H popped out the back. Closed in on Tanner on the rest of the lap but he pulled out again on the drag up in the last lap. Pushed hard in the last lap and was reeling him in but didn't have enough to catch him. Felt really good though for 3 weeks into proper training. Maybe need to work on a few longer Hill reps this year or a few hillier tempos as I wasn't happy on that hill.
1 PM

Running 24:40 [2] 5.01 km (4:55 / km) +76m 4:35 / km
shoes: Nike Structure 19

Warm down to get 80 miles in.
3 PM

Gym 30:00 [3]

Thought the gym closed at 4.30 but it was 4 so couldn't finish the last set of exercises. Got the important leg stuff done though.
11 PM

S & C 10:00 [3]

Saturday Oct 14 #

8 AM

Running 1:10:00 [3] 18.33 km (3:49 / km) +218m 3:36 / km
shoes: Nike Structure 19

Lap of the Bower. 2 seconds a km faster than last week and started earlier so happy about that. Taking the XC as a glorified tempo tomorrow so thought there was no need to cut it down. Nay bottled on the run, something about him not wanting to be beaten by Woodley tomorrow, sounds like he's half admitted defeat already.
10 PM

S & C 15:00 [3]

Rick and Morty

Friday Oct 13 #

12 PM

Running 30:00 [3] 7.13 km (4:12 / km) +60m 4:02 / km
shoes: Nike Structure 19

A string of deposits will maintain a healthy bank.
10 PM

S & C 15:00 [3]

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