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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running12 10:17:48 87.25(7:05) 140.41(4:24) 20
  S & C7 1:30:00
  Gym1 30:00
  Total19 12:17:48 87.25 140.41 20
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2:28
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WeThFrSaSuMoTu

Monday Jan 21 #

9 AM

S & C 15:00 [3]

11 AM

Running 1:15:00 [2] 16.22 km (4:37 / km)
ahr:145 shoes: Nike Pegasus 34

Easy 75 outside. Warm day by Alamosa standards, this time the wind was the element that had to be battled with.
4 PM

Running 35:00 [2] 7.5 km (4:40 / km)
ahr:140 shoes: NB 1080

The indoor chore continues.

Running 1:47 [4] 0.8 km (2:14 / km)
shoes: NB 1400v6 (NYC)

Speed is getting there. 6x 100. 1x 200.

Sunday Jan 20 #

9 AM

Running 2:05:06 [3] 32.0 km (3:55 / km) +10m 3:54 / km
shoes: Nike Pegasus 34

Big fat dirty stinking 20

The dirt roads were mostly clear so didn’t have to do the out and back. Quite snowy from 9-11 miles though which really messed with my flow and mental state. Finished strong though. Last proper long run for a couple of weeks.
11 AM

S & C 10:00 [3]

11 PM

S & C 10:00 [3]

Saturday Jan 19 #

8 AM

Running 1:15:00 [2] 16.23 km (4:37 / km) +4m 4:37 / km
ahr:137 shoes: NB 1080

Pre-Brekkie on the roads and a bit of snow with Jackson. Nice to get out early with the team being away at competition.
4 PM

Running 35:00 [2] 6.96 km (5:02 / km)
shoes: Nike Pegasus 34

Easy double with Jackson on the dykes. Taking it slow af with a BFDSM 20 on the cards for tomorrow.
11 PM

S & C 15:00 [3]

Friday Jan 18 #

11 AM

Running 18:00 [2] 3.7 km (4:52 / km)
shoes: Nike Pegasus 34

WU outside with Jackson. Pretty snowy so slow.

Running 36:19 [4] 10.8 km (3:22 / km)
shoes: NB 1400v6 (NYC)

9x 1200m (i) Tempo

4.07, 4.07, 4.07, 4.06, 4.02, 3.59, 3.57, 3.54, 3.55

Shook it up and went the opposite way round the track, saving my L calf from getting anymore beat up. I like this distance indoors, only 5 laps and a smidge in lane 6 and once you’re through 3 laps it’s easy work. First half with Danny, then Jackson hopped in and we shared the load on the last 3. Coach reckons I was going a bit too hard at the end, have to watch out for this. Easy to get carried away on the track and forget it’s a tempo effort.
12 PM

Running 1:30 [4] 0.6 km (2:30 / km)
shoes: NB 1400v6 (NYC)

3x 200m @ 30

Coach wants me to get my mile time down as it means I’ll be more comfortable at quicker race paces. Doesn’t mean I have to race the mile a lot, just need the speed work to run a decent time.

Running 18:00 [1] 3.43 km (5:15 / km)
shoes: Nike Pegasus 34

WD
3 PM

Gym 30:00 [3]

4 PM

Running 35:00 [2] 7.0 km (5:00 / km)

Barefoot on the turf.
10 PM

S & C 10:00 [3]

Thursday Jan 17 #

9 AM

Running 1:05:00 [1] 13.14 km (4:57 / km) +3m 4:56 / km
ahr:126 shoes: Nike Pegasus 34

V v v v easy run. Don’t know if HR is right but it was probably low at this pace. Coach wanted me to run super slow as the focus is sessions atm.
10 AM

S & C 15:00 [3]

Running 5:15 [2] 1.1 km (4:46 / km)
shoes: NB 1400v6 (NYC)

WU for Strides.
11 AM

Running 1:51 [4] 0.8 km (2:19 / km)
shoes: NB 1400v6 (NYC)

6x 100, 1x 200 (i) Strides. Left calf a little tight.

Wednesday Jan 16 #

10 AM

S & C 15:00 [3]

11 AM

Running 1:30:00 [2] 20.13 km (4:28 / km) +3m 4:28 / km
shoes: NB 1080

90’ outside, mixture of ploughed trails, hard pack snow tracks and road. Orders were first 60 below 150, last 30 just below 160. Starting to get used to sticking to HR. Interesting to see how much a change in 10 beats alters my breathing and pace.

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