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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 7:03:23 63.6(6:39) 102.35(4:08) 1091
  Gym2 1:15:00
  Cross Training2 1:10:00 7.58(9:14) 12.2(5:44)
  S & C5 54:00
  Total19 10:22:23 71.18 114.55 1091
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SuMoTuWeThFrSa

Saturday Jan 21 #

Running 13:59 [2] 2.59 km (5:24 / km) +37m 5:02 / km
shoes: Nike Zoom Vomero 10

Warm up
10 AM

Running 35:00 [4] 10.63 km (3:18 / km) +172m 3:03 / km

12.30, 10.00, 7.30, 5.00 min tempos around graves park. Managed to hang onto Bertie on the hills but he pulled away on the top, think my legs are tired from Hills which was only two days ago. Good effort on the last 5 minutes meant I kept ahead though. Park starting to get a little greasy as well which might make the race a little more interesting but a little bit disgusting for the B runners.

Good to get a session in with no breakfast.
11 AM

Running 14:06 [2] 2.31 km (6:06 / km) +40m 5:37 / km
shoes: Nike Zoom Vomero 10

Warm down

Friday Jan 20 #

9 AM

Running 30:00 [2] 6.57 km (4:34 / km) +70m 4:20 / km
shoes: Nike Zoom Vomero 10

Pre Brekkie
5 PM

Gym 30:00 [3]

Gym lad session then the core set

Thursday Jan 19 #

Cross Training 30:00 [3] 1.2 km (25:00 / km)

Easy week this week as I've pushed quite hard the last few weeks and don't want to get fatigued. Swapped the morning run for a swim which incorporated booths pyramid of 2 lengths at 2 strokes per breath up to 6 strokes per breath. Popped at 5 breaths and had to rest between the 2 lengths of 6.

S & C 10:00 [3]

Tiny abb set and rotator cuff exercises.
5 PM

Running 14:32 [2] 2.94 km (4:57 / km) +45m 4:36 / km
shoes: Adidas Takumi Sen 3

Warm up

Running 7:30 [4] 2.29 km (3:17 / km) +9m 3:13 / km
shoes: Adidas Takumi Sen 3

7.5 min tempos on the walkley contour route.
6 PM

Running 17:00 [4] 3.88 km (4:23 / km) +318m 3:06 / km
shoes: Adidas Takumi Sen 3

Pure power and strength based session on Sheffields dirtiest hill. Moved down to lower heroes to change things up.

6x 80
6x 60
6x 30 (jog down recoveries)

Running 25:01 [2] 4.75 km (5:16 / km) +107m 4:44 / km
shoes: Adidas Takumi Sen 3

Nice long warm down to get the lactic out of my legs.
11 PM

S & C 12:00 [3]

More core with the Vikings making time fly.

Wednesday Jan 18 #

Running 30:00 [3] 7.09 km (4:14 / km) +90m 3:59 / km
shoes: Nike Zoom Vomero 10

Steady 30 from City to Collegiate via Clarkehouse
7 AM

Running 40:00 [2] 8.45 km (4:44 / km) +92m 4:29 / km

Easy morning 40 on the el Classico.
4 PM

Gym 45:00 [3]

Workout at Collegiate gym. Never been before so just walked into the Elite Athlete Strength Suite and coincidently it was the Athletics session. Bumped into Walker grafting away in a corner and we basically got a personal coach to help us through the session which meant I got more tips on my form. This might be blasphemy but I think this suits my needs more than Si Vardys sessions....
11 PM

S & C 12:00 [3]

3x core routine

Tuesday Jan 17 #

Note

The dangly thing in my throat has swollen up over night so I didn't go for a morning run as I didn't know if it might swell up more and restrict my breathing. Drank a lot this morning and eaten ice cream and the swelling is starting to go down. Very weird though....

Cross Training 40:00 [3] 11.0 km (3:38 / km)
shoes: Nike Zoom Vomero 10

Warm and warm down on the bike. Was running late.

Running 24:00 [4] 8.0 km (3:00 / km)
shoes: Adidas Takumi Sen 3

6x (800,200) with floating 100 recon after the 800 and then 200 after a set.

Followed by a 2km tempo.

Arrived very late after razing down to the stadium on Olly's bike. Missed the first 4 reps but able to jump straight in with the last 4. Luckily Steve was doing 10 so I had someone me to help me out on the last 2.

Monday Jan 16 #

10 AM

Running 32:15 [2] 7.01 km (4:36 / km)
shoes: Nike Zoom Vomero 10

Fasted 30, route a bit long as I was exploring the gfs patch. Road shoes do not go well with mud.
4 PM

Running 1:00:00 [3] 15.41 km (3:54 / km) +33m 3:51 / km
shoes: Nike Zoom Vomero 10

Standard Rural Raz. Putting what I've learnt into practice. Getting to love the smell of manure...not.
11 PM

S & C 10:00 [3]

Sunday Jan 15 #

S & C 10:00 [3]

2 PM

Running 1:20:00 [3] 20.43 km (3:55 / km) +78m 3:51 / km
shoes: Nike Zoom Vomero 10

80 out in the rural

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