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Training Log Archive: Daneo

In the 7 days ending Oct 24, 2016:

activity

time

miles

Running

4:09:51

36.65

(6:49)

58.99

(4:14)

570

Orienteering

3:16:50

20.77

(9:29)

33.42

(5:53)

365

Gym

2:15:00

S & C

35:00

Drills

30:00

Total

10:46:41

57.42

92.41

935

averages - sleep:7.5 weight:34.9kg

2:05

0:00

» now

Monday Oct 24, 2016 #

10 AM

Running 1:00:01 [3] 15.2 km (3:57 / km) +179m 3:44 / km
slept:8.0 shoes: Nike Zoom Vomero 10

60 min steady run around the ring road.

5 PM

Gym 1:00:00 [3]
shoes: Nike Zoom Vomero 10

Circuits

Sunday Oct 23, 2016 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Acceleritas 5 RB9X

Warm up/warm down

S & C 10:00 [3]

Core

10 AM

Orienteering 49:00 [3] 9.45 km (5:11 / km) +75m 4:59 / km
shoes: Acceleritas 5 RB9X

SHI relays

Missed the first control slightly and had a longer gaffle so I was playing catch up with Jonesy and Matt. Caught the pack up when the race was neutralised by a tricky control at 7. Stuck to the back of Kris for a few controls then he gapped and I kept him in sight. Into the beach dunes where I missed a track leading to my control. Sasha and Matt came through. Me and Dan had to go back. Then one slight miss in the last loop but maintained 4th. Team ended up 1st thanks to a Scottish MP but England 2nd by a point overall.

Saturday Oct 22, 2016 #

Event: Senior Home Internationals & Welsh League Event 2016

10 AM

Running 13:39 [2] 3.0 km (4:33 / km)
shoes: Acceleritas 5 RB9X

Warm up

11 AM

Orienteering 1:25:57 [3] 14.59 km (5:53 / km) +137m 5:38 / km
shoes: Acceleritas 5 RB9X

SHIs started well then I got negative after losing time at a control that wasn't working and my technique went out the window.

C • Negative 2

12 PM

Running 6:48 [1] 1.03 km (6:36 / km)
shoes: Acceleritas 5 RB9X

Warm down

Friday Oct 21, 2016 #

S & C 15:00 [3]

7 AM

Drills 30:00 [3]
shoes: Nike Zoom Vomero 10

Easy form drills, no plyometrics as I'm racing twice this weekend.

8 AM

Running 32:58 [2] 6.67 km (4:57 / km) +165m 4:24 / km
shoes: Nike Zoom Vomero 10

Post drills jog to try and get the legs ticking before the weekend.

2 PM

Gym 45:00 [3]
slept:7.0 shoes: Nike Zoom Vomero 10

Box jumps, deadlifts and squats

Thursday Oct 20, 2016 #

6 PM

Running 13:03 [3] 3.07 km (4:15 / km)
shoes: Nike Zoom Vomero 10

Warm up

Running 7:30 [4] 2.11 km (3:33 / km) +15m 3:26 / km
shoes: Nike Zoom Vomero 10

7.5 min tempo

Running 10:00 [4] 2.55 km (3:55 / km) +190m 2:51 / km
shoes: Nike Zoom Vomero 10

5x 60/30/30 nice easy session before the weekends races.

7 PM

Running 15:00 [2] 2.9 km (5:10 / km)
shoes: Nike Zoom Vomero 10

Warm down

Wednesday Oct 19, 2016 #

Gym 30:00 [3]
weight:34.9kg

Si's tests and then core.

6 AM

Running 30:15 [2] 6.79 km (4:27 / km) +21m 4:23 / km
shoes: Nike Zoom Vomero 10

Easy morning miles up at 6.30 before the gym. Worms swept up.

7 AM

Running 3:40 [3] 0.88 km (4:10 / km)
shoes: Nike Zoom Vomero 10

Dropped off the car and jogged to the gym.

3 PM

Orienteering 1:01:53 [3] 9.38 km (6:36 / km) +153m 6:06 / km
shoes: Acceleritas 5 RB9X

Easy O training on eccy woods. Hard work with the brambles and dodgy mapping in places.

Tuesday Oct 18, 2016 #

5 PM

Running 15:57 [3] 3.75 km (4:15 / km)
shoes: Nike Zoom Vomero 10

From lectures to meet the boys then down to the track.

6 PM

Running 10:10 [4] 3.2 km (3:11 / km)
shoes: Adidas Takumi Sen 3

2 mile tempo with Mycroft, Olly and Bertie, each led two laps each. Initial aim was 5.20s but the first mile was set at 4.59 thanks to Mycroft pushing the pace then nearly tripping me on my stint making me scared to slow the pace. Things settled down when Olly took charge.

Running 11:05 [3] 3.99 km (2:47 / km)
shoes: Adidas Takumi Sen 3

10 x400m with Hallamshire post tempo.

70, 68, 68, 69, 65, 67, 66, 66, 66, 63, 63

Nice progressive session and I only felt like I was pushing on the last two. Nice to keep the speed up before the National XC Relays.

7 PM

Running 9:45 [2] 1.85 km (5:16 / km)
shoes: Nike Zoom Vomero 10

4x 100 then a bit of a jog, a trip to iceland with the boys and then another little jog with wooders.

11 PM

S & C 10:00 [3]

LNC

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