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Training Log Archive: Daneo

In the 7 days ending Feb 11, 2017:

	activity	#	time	miles		km		+m
	Running	17	8:47:24	77.56	(6:48)	124.82	(4:14)	1153
	Gym	4	2:45:00
	S & C	3	32:00
	Orienteering	1	26:03	3.98	(6:32)	6.41	(4:04)	70
	Total	22	12:30:27	81.54		131.23		1223
averages - weight:76.2kg

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Saturday Feb 11, 2017 #

10 AM

Running 30:00 [4] 9.25 km (3:15 / km) +29m 3:12 / km
shoes: Adidas Takumi Sen 3

10, 7.5, 7.5, 5 min tempos around Dave Archers Lake.

Went off hard on the 10 mins with Bertie doing a 5 min and then died at the end of the rep. Rest of the session went ok, not feeling great tbh. Felt like half my hamstrings were missing still from Wednesdays gym and chest tight. Starting to taper down after today though, hope thinks improve ahead of Armagh.

Running 17:53 [2] 3.73 km (4:48 / km) +33m 4:35 / km
shoes: Nike Zoom Vomero 11

Warm down

11 AM

Running 14:02 [2] 2.67 km (5:15 / km) +33m 4:57 / km
shoes: Adidas Takumi Sen 3

Warm down

2 PM

Gym 30:00 [3]

Easy leg session: Squats, Deadlifts, Lunges and Box Jumps

10 PM

S & C 10:00 [3]

Core

Friday Feb 10, 2017 #

8 AM

Running 30:02 [2] 6.43 km (4:40 / km) +38m 4:32 / km
weight:76.2kg shoes: Nike Zoom Vomero 11

Easy morning 30 pre breakfast to the gym.

Gym 45:00 [3]

Core and upper body with jose

Thursday Feb 9, 2017 #

9 AM

Running 30:00 [2] 6.6 km (4:33 / km) +59m 4:21 / km
shoes: Nike Zoom Vomero 11

Morning 30. Felt knackered last night so I took a big sleep and long lie in. Feeling a lot better this morning.

3 PM

Running 12:52 [2] 2.82 km (4:34 / km)
shoes: Nike Zoom Vomero 11

Warm up

Running tempo 7:40 [4] 2.4 km (3:12 / km) +16m 3:05 / km
shoes: Adidas Takumi Sen 3

Down eccy road and up to Sainsburys.

4 PM

Orienteering 26:03 [4] 6.41 km (4:04 / km) +70m 3:51 / km
shoes: Adidas Takumi Sen 3

City centre sprintervals with Matt and Adam. Few bad route choices but other than that good contact and pace.

Running 11:19 [2] 2.07 km (5:28 / km) +65m 4:44 / km
shoes: Adidas Takumi Sen 3

Warm down

10 PM

S & C 12:00 [3]

Core set

Wednesday Feb 8, 2017 #

7 AM

Running 32:00 [2] 6.7 km (4:47 / km) +40m 4:38 / km
shoes: Nike Zoom Vomero 11

Morning Yog with woodley

Note

Bit of testing with Si. Improved in height of the vertical jump and length of the broad jump. Balance test was about the same. 60 jump test the contact time was less which is good but height was also slightly less.

3 PM

Running 9:31 [2] 2.09 km (4:33 / km)
shoes: Nike Zoom Vomero 11

Warm up to the gym.

Gym 1:00:00 [3]

General strength and stability work at Hallam gym.

4 PM

Running 50:00 [3] 11.53 km (4:20 / km) +161m 4:03 / km
shoes: Nike Zoom Vomero 11

Post gym run up to forge dam then back up brocco bank and through Weston park to home.

Tuesday Feb 7, 2017 #

9 AM

Running 30:00 [2] 6.41 km (4:41 / km) +40m 4:32 / km
shoes: Nike Zoom Vomero 11

Easy pre breakfast. Allotments were muddy. Feeling grotty...time for curry remedy.

5 PM

Running 23:18 [3] 5.66 km (4:07 / km) +30m 4:01 / km
shoes: Nike Zoom Vomero 11

Warm up

6 PM

Running 22:36 [4] 8.0 km (2:50 / km)
shoes: Adidas Takumi Sen 3

2k, 1200, 800, 500, 5x 300, 500, 5x 300

6.05
3.31
2.15
1.20
48, 47, 47, 47, 49
1.22
46, 49, 49, 49, 48

Everyone else was doing Bondarenkos but I wanted to do more of a classic repetition session. Woodsy set me this beast of a session, first long reps were a bit slow but worked well after this. Good to get a solo session in as it makes you mentally strong.

7 PM

Running 16:57 [2] 3.22 km (5:16 / km) +30m 5:02 / km
shoes: Nike Zoom Vomero 11

Down to Tesco. Onto the bus. Back from Goodwin.

10 PM

S & C 10:00 [3]

Core

Monday Feb 6, 2017 #

7 AM

Running 30:01 [2] 6.53 km (4:36 / km) +54m 4:25 / km
shoes: Nike Zoom Vomero 11

La Classique. Back to high mileage.

4 PM

Running 1:00:00 [3] 16.11 km (3:43 / km) +146m 3:34 / km
shoes: Nike Zoom Vomero 11

The Walkley, Ring Road, Endcliffe, Fullwood Route. Started off around 3.45-50 then thought I'd go for the 10 mile so pushed the boat out a bit.

5 PM

Gym 30:00 [3]

Circuits with core implemented in

6 PM

Running 4:13 [2] 0.74 km (5:42 / km) +20m 5:01 / km
shoes: Nike Zoom Vomero 11

Back from gym

Sunday Feb 5, 2017 #

12 PM

Running 1:35:00 [3] 21.86 km (4:21 / km) +359m 4:01 / km

Death by miles

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