Training Log Archive: DaneoIn the 7 days ending Feb 4, 2017:
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Saturday Feb 4, 2017 #
Running 20:02 [2] 4.31 km (4:39 / km)
shoes: Adidas Takumi Sen 3
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Zoom Vomero 10
Running 33:15 [5] 9.75 km (3:25 / km) +158m 3:09 / km
Started off at what I was a sensible pace and wasn't too high up early on but I think I moved through too early after following Shields and spotting Bertie up top. This affected me on the first long lap where I thought I was running strong but I was losing a lot of places. Then I recovered on the last two laps and held my place and took a few places at the end as well. Pretty happy with the run but I need to be more disciplined in the future with my racing plan and not get put off by other people...bit like orienteering I guess.
Running 20:01 [2] 4.3 km (4:39 / km) +46m 4:25 / km
shoes: Nike Zoom Vomero 10
Thursday Feb 2, 2017 #
Running 15:00 [3] 3.25 km (4:37 / km)
Running 24:00 [3] 7.0 km (3:26 / km)
shoes: Adidas Takumi Sen 3
Physiological testing down at Collegiate. We only went to 20 km/h because of BUCS but I reckon I could push to 23 km/h at Max.
All the data is very positive and I shown vast improvements since my last test (October 2015). LTP 1 is now at 17 km/h compared to 15 and LTP 2 is around 18/18.5 up from 17. Heart rate is significantly lower at each pace. It looks like my VO2 max has increased but it's hard to tell without going to max. Overall, my training has been very productive and everything is working well. Lactate back down after the test as well so should be well recovered by Saturday.
Body comp was good as well. Body Fat % was around 5% which is as low as most professional boxers. Had my weight 77.4 but I think I'm fluctuating as low as 75 at the moment.
Running 12:30 [3] 2.5 km (5:00 / km)
Gym 30:00 [3]
Wednesday Feb 1, 2017 #
Running 50:00 [2] 10.97 km (4:33 / km) +116m 4:20 / km
shoes: Nike Zoom Vomero 10
S & C 15:00 [3]
Tuesday Jan 31, 2017 #
Running 30:01 [2] 6.61 km (4:32 / km)
shoes: Nike Zoom Vomero 10
Running 23:12 [3] 5.22 km (4:27 / km)
shoes: Nike Zoom Vomero 10
Running 17:51 [4] 6.22 km (2:52 / km)
shoes: Adidas Takumi Sen 3
1600 (4.47)
3x 100 (2.54,2.53,2.54) getting in the feeling of 14.30 5km pace
4x 400 (66,66,65,65) opening the legs but not punishing them.
In conclusion, this session was tasty but slightly lonely.
Running 15:58 [2] 3.49 km (4:34 / km) +24m 4:25 / km
shoes: Nike Zoom Vomero 10
Monday Jan 30, 2017 #
Running 20:00 [2] 4.5 km (4:27 / km) +30m 4:18 / km
shoes: Nike Zoom Vomero 10
Running 50:01 [3] 12.82 km (3:54 / km) +122m 3:43 / km
shoes: Nike Zoom Vomero 10
Running 5:10 [2] 0.9 km (5:44 / km) +27m 5:00 / km
shoes: Nike Zoom Vomero 10
Gym 30:00 [3]
weight:75.6kg
Sunday Jan 29, 2017 #
Running 1:18:02 [3] 20.02 km (3:54 / km) +146m 3:46 / km
shoes: Nike Zoom Vomero 10