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Training Log Archive: Daneo

In the 7 days ending Feb 25, 2017:

activity

time

miles

Running

6:37:46

60.5

(6:34)

97.37

(4:05)

665

S & C

35:00

Gym

30:00

Total

7:42:46

60.5

97.37

665

1:40

0:00

» now

Saturday Feb 25, 2017 #

8 AM

Running 20:01 [2] 4.51 km (4:26 / km) +41m 4:15 / km
shoes: Nike Zoom Vomero 11

Warm up

12 PM

Running 12:44 [3] 3.1 km (4:06 / km) +23m 3:58 / km
shoes: Nike Zoom Vomero 11

Warm up

1 PM

Running 33:42 [5] 10.13 km (3:20 / km) +105m 3:10 / km
shoes: Brooks Mach 18

14th at Nationals

Tried as hard as I could but personal issues a few days before the race meant I was emotionally drained and tired the whole way through after 4hrs sleep the night before. Hopefully I'll be feeling better before Trafford.

2 PM

Running 7:03 [3] 1.06 km (6:39 / km)
shoes: Nike Zoom Vomero 11

AFD cool down, a bit too knackered and excited post team gold!

8 PM

Running 20:00 [2] 4.3 km (4:39 / km) +27m 4:31 / km
shoes: Nike Zoom Vomero 11

Proper warm down

Thursday Feb 23, 2017 #

6 PM

Running 30:01 [3] 7.21 km (4:10 / km) +46m 4:02 / km
shoes: Adidas Takumi Sen 3

10 min jog, 10 min tempo, 10 min jog incorporating strides.

11 PM

S & C 10:00 [3]

Back to core o clock this time with Hell on Wheels

Wednesday Feb 22, 2017 #

6 AM

Running 50:00 [3] 10.53 km (4:45 / km) +126m 4:29 / km
shoes: Adidas Takumi Sen 3

Up at 6.30 for a 50 minute slog through Rivelin, Manchester road and over lydgate. Had to get out early as I was a naughty boy and didn't do seminar work over the weekend so had to rush before a 9am to get something respectable done.

C • You ok mate? 2

5 PM

S & C 15:00 [3]

Core

Tuesday Feb 21, 2017 #

9 AM

Running 30:00 [2] 6.65 km (4:31 / km) +45m 4:22 / km
shoes: Nike Zoom Vomero 11

Morning el classico

5 PM

Running 23:30 [3] 5.48 km (4:17 / km)
shoes: Nike Zoom Vomero 11

Warm up with nath, saville, barbie.

Running 6:05 [4] 2.0 km (3:03 / km)
shoes: Nike Zoom Vomero 11

Solo 2km tempo

6 PM

Running 14:12 [4] 5.0 km (2:50 / km)
shoes: Adidas Takumi Sen 3

5x (600,100 recov, 400, 200 recov)

1.43, 68
1.42, 69
1.41, 69
1.42, 69
1.44, 68

Leading the session out with tommy tucked in behind as a good bit of motivation. Really windy meaning times were slow but I don't know how accurate these are so I'll compare with Tommys.

Running 10:28 [3] 1.73 km (6:03 / km)
shoes: Nike Zoom Vomero 11

Bit of a turd warm down

10 PM

S & C 10:00 [3]

Monday Feb 20, 2017 #

Gym 30:00 [3]

11 AM

Running 20:00 [2] 4.41 km (4:32 / km) +50m 4:18 / km
shoes: Nike Zoom Vomero 11

Big sleep so late pre breakfast

5 PM

Running 50:00 [3] 13.11 km (3:49 / km) +102m 3:40 / km
shoes: Nike Zoom Vomero 11

Ring road 50 at a Razy pace.

Sunday Feb 19, 2017 #

10 AM

Running 1:10:00 [3] 18.15 km (3:51 / km) +100m 3:45 / km
shoes: Nike Zoom Vomero 11

Pre-Breakfast Armagh Raz out and back on the main road to Belfast. A bit sketchy on the hard shoulder but the raz must be completed. Right time for another taper week into the nationals, then Trafford and then I can finally relax after intercounties. Buzzed after my 5km where I had a sore throat so hope nationals can go even better.

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