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Training Log: White Kenyan

In the last 7 days:

activity # timemileskm+m
  Running6 2:10:41 19.0(6:53) 30.58(4:16)
  Total6 2:10:41 19.0(6:53) 30.58(4:16)
«
0:53
0:00
TuWeThFrSaSuMo

Thursday Apr 20 #

Note

Log updated with JK.
7 PM

Running warm up/down 14:11 [2] 3.08 km (4:36 / km)
shoes: Nike Zoom

WU

Running intervals 8:50 [5] 3.2 km (2:46 / km)
shoes: Nike Zoom

VRAC

6 x 400 (1) [5] 4 x 200

66.5, 66.9, 67.1, 69.1, 68.5, 67.9.

31.8, 31.1, 30.7, 30.7.

legs wrecked before hand but session wasn't too big so thought id give it ok. not bad, wobbled on rep 3-5 but everyone in the group did and it was windy af. 200's good but huge traffic jams, must have ran 230m on the last rep.

good session on wrecked legs.
8 PM

Running warm up/down 15:24 [1] 2.83 km (5:27 / km)
shoes: Nike Zoom

Completely spangled

Wednesday Apr 19 #

8 AM

Running 19:00 [1] 4.1 km (4:38 / km)
shoes: Nike Zoom

Easy Moss Lane

Zombie mode fully activated
6 PM

Running 34:41 [1] 8.05 km (4:19 / km)
shoes: Nike Zoom

Running sub 7's in zombie mode?

Tuesday Apr 18 #

7 PM

Running warm up/down 14:42 [2] 3.16 km (4:39 / km)
shoes: Nike Zoom

WU

Running intervals 8:33 [5] 3.0 km (2:51 / km)
shoes: Adidas Adizero Adios

Back down at Vale and first session in a while. First of the summer session after most of the club had been in Portugal.

1000, 800, 600, 400, 200 all off 2 minutes.

2.57.1
2.20.1
1.41.6
1.04.7
29.4

Feeling alright but not great. Managed to keep with Arun and Ginge until the 400s so not bad.
8 PM

Running warm up/down 15:20 [1] 3.16 km (4:51 / km)
shoes: Nike Zoom

WD

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