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Training Log: Daneo

In the last 7 days:

activity # timemileskm+m
  Running15 7:15:10 68.25(6:23) 109.83(3:58) 836
  Gym4 2:00:00
  S & C2 25:00
  Total21 9:40:10 68.25 109.83 836
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WeThFrSaSuMoTu

Monday Apr 23 #

7 PM

Running 50:00 [2] 11.95 km (4:11 / km)
shoes: Nike Structure 21

A very very tired 50 after a new PB in the length of library session. Time to sort my sleeping pattern, stretching and diet out for a good race on Friday.
8 PM

Gym 30:00 [1]

Flex and conditioning circuit
9 PM

Running 6:09 [1] 1.1 km (5:35 / km) +75m 4:10 / km
shoes: Nike Structure 21

Post gym

Sunday Apr 22 #

12 PM

Running 1:10:00 [3] 19.07 km (3:40 / km) +76m 3:36 / km
shoes: Nike Structure 21

Decent raz about town.
1 PM

Gym 30:00 [3]

2 PM

Running 6:23 [1] 1.11 km (5:45 / km) +61m 4:31 / km
shoes: Nike Structure 21

Post gym

Saturday Apr 21 #

8 AM

Running 16:48 [2] 4.01 km (4:11 / km) +3m 4:10 / km
shoes: Nike Structure 21

WU
9 AM

Running 30:00 [4] 9.79 km (3:04 / km) +30m 3:01 / km
shoes: Brooks Hyperion

10, 7.5, 7.5, 5 Temps

Fastest average pace I've had at Rother even after I had a poor nights sleep following numerous disturbances.

10 AM

Running 18:13 [2] 4.01 km (4:33 / km) +11m 4:29 / km
shoes: Nike Structure 21

WD

Friday Apr 20 #

7 AM

Running 40:00 [2] 9.51 km (4:12 / km) +42m 4:07 / km
shoes: Nike Structure 21

First 15 with Nay then a loop in the city before gym. Vest and shorts at 7am, proper norty.
8 AM

Gym 30:00 [3]

Feeling SWOLE
9 AM

Running 6:19 [1] 1.09 km (5:48 / km) +63m 4:30 / km
shoes: Nike Structure 21

Post gym

Thursday Apr 19 #

9 AM

Running 17:09 [2] 4.09 km (4:12 / km) +43m 3:59 / km
shoes: Nike Structure 21

Warm up around the roads. Shorts, t-shirt and cap weather.

Running 30:00 [4] 9.44 km (3:11 / km) +106m 3:01 / km
shoes: Brooks Mach 18

2x (5, 3, 2 mins) all off 90secs, 5x 75secs off 60secs, 5x 45secs grass session at the Sportmans. Grass nice and dry now. Hips very tight the whole way through, ice bath needed. Shorts and Vest yet boiling up, nice.
10 AM

Running 17:49 [2] 4.01 km (4:27 / km) +40m 4:14 / km
shoes: Nike Structure 21

WD. Down to shorts and a cap covered in water to keep me cool, Hawkins Style. Luckily I only had to run a 4km at warm down pace instead of 40+ km at marathon pace.
6 PM

Running 30:00 [2] 7.11 km (4:13 / km) +59m 4:03 / km
shoes: Nike Structure 21

Lazy one in the sun
11 PM

S & C 15:00 [3]

Wednesday Apr 18 #

7 AM

Running 1:00:00 [2] 14.82 km (4:03 / km) +65m 3:58 / km
shoes: Nike Structure 21

Tops off on the towpath, shouldn't of worn a thermal, it was hot.
8 AM

Gym 30:00 [3]

9 AM

Running 6:20 [1] 1.11 km (5:42 / km) +71m 4:19 / km
shoes: Nike Structure 21

Back from the gym
6 PM

Running 30:00 [3] 7.61 km (3:57 / km) +91m 3:43 / km
shoes: Nike Structure 21

Steady in the sun with Craig
11 PM

S & C 10:00 [3]

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