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Training Log Archive: Daneo

In the 1 days ending Jan 19, 2017:

activity	#	time	miles		km		+m
Running	2	1:04:03	8.61	(7:26)	13.86	(4:37)	479
Cross Training	1	30:00	0.75	(40:14)	1.2	(25:00)
S & C	2	22:00
Total	4	1:56:03	9.36		15.06		479

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Thursday Jan 19, 2017 #

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.

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