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Training Log Archive: Daneo

In the 7 days ending May 13, 2017:

activity	#	time	miles		km		+m
Running	13	5:56:13	53.53	(6:39)	86.15	(4:08)	489
Gym	2	1:30:00
Orienteering	2	1:14:43	7.81	(9:34)	12.57	(5:57)	339
S & C	3	40:00
Total	18	9:20:56	61.34		98.72		828

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Saturday May 13, 2017 #

Note

Resting up before County Champs tomorrow. Going to be a good indicator of how far I've got to go until I'm back in winter season shape.

C • Mystically Confused 2

Friday May 12, 2017 #

9 AM

Running 40:00 [3] 9.55 km (4:11 / km) +66m 4:03 / km
shoes: Nike Zoom Vomero 11

Steady morning run to the gym. Actually got the legs turning for once in the morning.

Gym 45:00 [3]

Getting lean af again. Getting the summer bod on for Aberdeen 2K17

C • Aberdeen 3

Thursday May 11, 2017 #

9 AM

Running 30:02 [2] 6.4 km (4:42 / km) +65m 4:28 / km
shoes: Nike Zoom Vomero 11

Morning 30

6 PM

Running 18:26 [3] 4.5 km (4:06 / km)
shoes: Nike Zoom Vomero 11

Warm up

7 PM

Running 10:01 [4] 3.16 km (3:10 / km) +8m 3:08 / km
shoes: Adidas Takumi Sen 3

10 min temps on the summer field.

Running 9:27 [4] 3.53 km (2:41 / km) +4m 2:40 / km
shoes: Adidas Takumi Sen 3

Muggy old day on the summerfield. Rained a bit before so slippy but still about 20 degrees and the air was very close, made it perfect conditions for a spicey sweat fest.

500, 5x300, 500, 5x 200

1.23
48 avg
1.21
30 avg

8 PM

Running 13:58 [1] 2.45 km (5:42 / km) +4m 5:39 / km
shoes: Nike Zoom Vomero 11

Warm down with GussyC

11 PM

S & C 10:00 [3]

Standard set whilst on conference with OJ

Wednesday May 10, 2017 #

9 AM

Orienteering 40:41 [1] 6.6 km (6:10 / km) +89m 5:46 / km
shoes: Adidas Takumi Sen 3

Controlling the MLS event. Knee tightened up a bit in terrain. Plus I didn't get chance to roll in the morning, this is probably why my knees been fine in the second session of the day the last two days. Massage later today anyway.

6 PM

Running 50:01 [3] 13.1 km (3:49 / km) +80m 3:42 / km
shoes: Nike Zoom Vomero 11

Steady Raz. So bloody hot. Should of drank a bit more.

10 PM

S & C 20:00 [3]

Tuesday May 9, 2017 #

9 AM

Running 30:01 [2] 6.42 km (4:41 / km) +72m 4:26 / km
shoes: Nike Zoom Vomero 11

Easy morning 30. Knee painful from about 3km but nothing too serious.

6 PM

Running 15:11 [3] 3.57 km (4:15 / km) +21m 4:08 / km
shoes: Nike Zoom Vomero 11

Warm up

7 PM

Running 16:31 [4] 6.11 km (2:42 / km) +16m 2:40 / km
shoes: Adidas Takumi Sen 3

600, 5,4,3,3,4,5,6,6,5,4,3
3x 200

Medium butterfly chicken with a side of piri piri salted fries on the summerfield...moderately spicey.

On a serious note no knee problems after a day of rolling, icing and stretching the ITB. Lucky I've got a lot of time on my hands.

8 PM

Running 17:34 [2] 3.49 km (5:02 / km)
shoes: Nike Zoom Vomero 11

Warm down

11 PM

S & C 10:00 [3]

Core set

Monday May 8, 2017 #

10 AM

Running 30:00 [2] 6.38 km (4:42 / km) +71m 4:27 / km
shoes: Nike Zoom Vomero 11

Morning 30 painful at 4km

5 PM

Gym 45:00 [3]

6 PM

Running 1:00:01 [3] 14.49 km (4:09 / km) +82m 4:02 / km
shoes: Nike Zoom Vomero 11

Run from the gym onto a 40 min loop then a bit added on to make it 60. No Raz today just steady/easy pace. Annoying as I wanted to blast out an angry sub 60 10 mile but need to sort this knee out.

Sunday May 7, 2017 #

Orienteering 34:02 [3] 5.97 km (5:42 / km) +250m 4:43 / km
shoes: Acceleritas 5 RB9X

Me no speak

Running 15:00 [3] 3.0 km (5:00 / km)

Warm up/warm down

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