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Training Log Archive: Daneo

In the 7 days ending Jan 19, 2019:

activity

time

miles

Running

11:35:35

98.43

(7:04)

158.41

(4:23)

S & C

1:30:00

Gym

1:00:00

Total

14:05:35

98.43

158.41

2:28

0:00

» now

Saturday Jan 19, 2019 #

8 AM

Running 1:15:00 [2] 16.23 km (4:37 / km) +4m 4:37 / km
ahr:137 shoes: NB 1080

Pre-Brekkie on the roads and a bit of snow with Jackson. Nice to get out early with the team being away at competition.

4 PM

Running 35:00 [2] 6.96 km (5:02 / km)
shoes: Nike Pegasus 34

Easy double with Jackson on the dykes. Taking it slow af with a BFDSM 20 on the cards for tomorrow.

11 PM

S & C 15:00 [3]

Friday Jan 18, 2019 #

11 AM

Running 18:00 [2] 3.7 km (4:52 / km)
shoes: Nike Pegasus 34

WU outside with Jackson. Pretty snowy so slow.

Running 36:19 [4] 10.8 km (3:22 / km)
shoes: NB 1400v6 (NYC)

9x 1200m (i) Tempo

4.07, 4.07, 4.07, 4.06, 4.02, 3.59, 3.57, 3.54, 3.55

Shook it up and went the opposite way round the track, saving my L calf from getting anymore beat up. I like this distance indoors, only 5 laps and a smidge in lane 6 and once you’re through 3 laps it’s easy work. First half with Danny, then Jackson hopped in and we shared the load on the last 3. Coach reckons I was going a bit too hard at the end, have to watch out for this. Easy to get carried away on the track and forget it’s a tempo effort.

12 PM

Running 1:30 [4] 0.6 km (2:30 / km)
shoes: NB 1400v6 (NYC)

3x 200m @ 30

Coach wants me to get my mile time down as it means I’ll be more comfortable at quicker race paces. Doesn’t mean I have to race the mile a lot, just need the speed work to run a decent time.

Running 18:00 [1] 3.43 km (5:15 / km)
shoes: Nike Pegasus 34

3 PM

Gym 30:00 [3]

4 PM

Running 35:00 [2] 7.0 km (5:00 / km)

Barefoot on the turf.

10 PM

S & C 10:00 [3]

Thursday Jan 17, 2019 #

9 AM

Running 1:05:00 [1] 13.14 km (4:57 / km) +3m 4:56 / km
ahr:126 shoes: Nike Pegasus 34

V v v v easy run. Don’t know if HR is right but it was probably low at this pace. Coach wanted me to run super slow as the focus is sessions atm.

10 AM

S & C 15:00 [3]

Running 5:15 [2] 1.1 km (4:46 / km)
shoes: NB 1400v6 (NYC)

WU for Strides.

11 AM

Running 1:51 [4] 0.8 km (2:19 / km)
shoes: NB 1400v6 (NYC)

6x 100, 1x 200 (i) Strides. Left calf a little tight.

Wednesday Jan 16, 2019 #

10 AM

S & C 15:00 [3]

11 AM

Running 1:30:00 [2] 20.13 km (4:28 / km) +3m 4:28 / km
shoes: NB 1080

90’ outside, mixture of ploughed trails, hard pack snow tracks and road. Orders were first 60 below 150, last 30 just below 160. Starting to get used to sticking to HR. Interesting to see how much a change in 10 beats alters my breathing and pace.

Tuesday Jan 15, 2019 #

11 AM

Running 18:00 [2] 3.95 km (4:33 / km)
shoes: NB 1080

WU outside

Running 19:35 [4] 6.9 km (2:50 / km)
shoes: NB 1400v6 (NYC)

6x 1km (3mins) - (5mins) - 3x 300m (2mins)

2.52, 2.56, 2.54, 2.54, 2.54, 2.49 (Unadjusted -5 for sea level)
46, 43, 42

Love indoor sessions. First rep a bit quick sitting on the boys. BMED told me to keep a second behind on each lap for the next few. Planned on doing 5 with the 5th being sat on Syd and Eli as my hardest effort, however, this was a slow rep for them so went for a hard 6th with them. Then a few pacey 3s with Kale. Weight is starting to drop off, looking pretty lean and feeling confident. Fingers crossed no mishaps and should be running well in my next race.

12 PM

Running 18:04 [2] 3.29 km (5:30 / km)
shoes: NB 1080

WD barefoot on the Turf

4 PM

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:139 shoes: NB 1080

Don’t know about distance just keeping it easy indoors and running off HR.

Gym 30:00 [3]

9 PM

S & C 10:00 [3]

Monday Jan 14, 2019 #

8 AM

S & C 15:00 [3]

11 AM

Running 1:15:00 [2] 16.3 km (4:36 / km) +7m 4:35 / km
ahr:135 shoes: NB 1080

Easy Monday with Syd and Jackson.

4 PM

Running 35:00 [2] 7.69 km (4:33 / km)
ahr:133 shoes: NB 1080

Underestimated the evening temperature drop leading to a v cold run on icey roads which was not enjoyable.

Running 1:21 [4] 0.6 km (2:15 / km)
shoes: NB 1400v6 (NYC)

6x 100 Strides

Sunday Jan 13, 2019 #

9 AM

Running 1:52:40 [3] 28.8 km (3:55 / km)
shoes: Nike Pegasus 34

V lonely long run. Got out at 6.20s and no one around. Stuck to the roads as there’s too much snow to run at a decent pace on the paths. Ran through a small snow storm from 2-6 miles which wasn’t pleasant. Nice to mix it up and do a different long run route even if it was just 9 miles out and back. Going to get a good block in now and race again start of Feb.

5 PM

S & C 10:00 [3]

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