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Training Log Archive: White Kenyan

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m
Running	34	17:41:58	135.54	(7:50)	218.12	(4:52)	1140
Strength + Conditioning	6	2:35:00
Orienteering	3	1:38:45	9.03	(10:56)	14.53	(6:48)	115	23 /	27c	85%
Core/Stretching	1	5:00
Total	42	22:00:43	144.56		232.65		1255	23 /	27c	85%

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Saturday Nov 30, 2013 #

8 AM

Running warm up/down 16:39 [2] 3.07 km (5:25 / km)
shoes: Nike Lunarfly 4

Premier inn to Parkrun and warm up checking out the course

9 AM

Running race 17:51 [4] 5.0 km (3:34 / km) +50m 3:24 / km
shoes: Inov 8 X-Talon 190

Woodbank Parkrun

Meant to be tempo but Adam went off quick and didn't want to look slow so matched him few metres behind him then tempoed from 1km to the finish. Enjoyed it and going for endcliffe Parkrun next Saturday going for a good time

Running 4:57 [2] 0.9 km (5:30 / km)
shoes: Inov 8 X-Talon 190

Jog to hill reps

Running hills 4:00 [5] 1.0 km (4:01 / km) +60m 3:05 / km
shoes: Nike Lunarfly 4

30 second hill rep with 30 active rest 4 times and 2 sets. Good to have a coach like bash encouraging us and working us hard

10 AM

Running tempo 4:29 [4] 1.27 km (3:32 / km)
shoes: Nike Lunarfly 4

5 minute tempo of the loop

Running warm up/down 8:28 [2] 1.5 km (5:39 / km)
shoes: Nike Lunarfly 4

Warm down

Friday Nov 29, 2013 #

Note
(rest day)

Thursday Nov 28, 2013 #

6 PM

Running warm up/down 19:39 [2] 3.43 km (5:44 / km)
shoes: Nike Lunarfly 4

Running hills 29:55 [4] 5.22 km (5:44 / km) +360m 4:16 / km
shoes: Nike Lunarfly 4

heros hill

6:03 - 1.13km
5:59 - 1.0km
6:14 - 1.0kkm

first was longer but less steep as much then we did the correct route, felt good but was hungry and so tired from athletics social

7 PM

Running 13:07 [2] 2.15 km (6:06 / km)
shoes: Nike Lunarfly 4

Wednesday Nov 27, 2013 #

3 PM

Running long 1:08:35 [2] 12.51 km (5:29 / km) +250m 4:59 / km
shoes: Inov 8 X-Talon 190

steady rivelin with tom horton

Tuesday Nov 26, 2013 #

6 PM

Running 50:29 [3] 10.83 km (4:40 / km)
shoes: Nike Lunarfly 4

Athletics club run

Monday Nov 25, 2013 #

Running intervals 13:19 [5] 3.96 km (3:22 / km) +20m 3:17 / km
shoes: Nike Lunarfly 4

1km efforts with bertie with 75 seconds recovery on the "flat" part of Manchester road which still was hilly ish and then 500m back after turning round, legs feel dead don't know why, from the weekend or the football maybe? will be quicker next time didn't feel quick

3:21
3:16
3:18
3:23

6 PM

Running warm up/down 13:19 [2] 2.42 km (5:30 / km)
shoes: Nike Lunarfly 4

7 PM

Running warm up/down 15:02 [2] 2.74 km (5:29 / km)
shoes: Nike Lunarfly 4

Sunday Nov 24, 2013 #

11 AM

Running 16:52 [2] 3.06 km (5:31 / km)
shoes: Nike Lunarfly 4

little run to get some fresh air

Saturday Nov 23, 2013 #

11 AM

Orienteering race 26:03 [3] 3.02 km (8:38 / km)
shoes: Inov 8 X-Talon 190

SPOOK relays first leg

pretty poor in the boulders losing loads of time

Orienteering 21:59 [3] 3.0 km (7:20 / km)
shoes: Nike Lunarfly 4

bit better but pretty cold after waiting for alex and not feeling it after doing shit on the first leg, few mistakes in the boulders again, even when slowing down I still messed it up!

12 PM

Orienteering 16:06 [4] 2.41 km (6:41 / km)
shoes: Inov 8 X-Talon 190

last leg much better but lacking motivation so never really pushing that hard

Friday Nov 22, 2013 #

1 PM

Running warm up/down 14:02 [2] 3.11 km (4:31 / km)
shoes: Nike Lunarfly 4

S10 and back

Strength + Conditioning 20:00 [1]

Thursday Nov 21, 2013 #

3 PM

Running 59:31 [2] 12.0 km (4:58 / km)
shoes: Nike Lunarfly 4

was meant to be intervals but feeling pretty tired and stressed about a house for next year but looks like its sorted now and decent so decided to go clear my head out up porter

Wednesday Nov 20, 2013 #

7 PM

Running 59:22 [2] 9.7 km (6:07 / km)
shoes: Inov 8 X-Talon 190

Accelerate head torch trail run

Good run in the hail which then turned to heavy snow in the peaks. Want be going again probably with them as it was not as it was more if a hike until we went on are own

Tuesday Nov 19, 2013 #

6 PM

Running 46:30 [3] 10.51 km (4:25 / km) +100m 4:13 / km
shoes: Nike Lunarfly 4

Athletics tuesday run

Don't know if the climb is right but was a hilly first half and Jamie set a tempo going nothing to hard but a good strider

Monday Nov 18, 2013 #

3 PM

Running tempo 23:00 [4] 5.6 km (4:06 / km)
shoes: Nike Lunarfly 4

7 minute warm up then 10 minute tempo/progression from 4:30 to 3:15 on the treadmill

4 PM

Strength + Conditioning 25:00 [1]

strength work and core stuff

Sunday Nov 17, 2013 #

6 PM

Running 25:27 [2] 5.18 km (4:55 / km)
shoes: Nike Lunarfly 4

steady

Saturday Nov 16, 2013 #

2 PM

Running warm up/down 11:06 [2] 2.34 km (4:45 / km)
shoes: Nike Pegasus 29

Running race 37:37 [5] 10.11 km (3:43 / km) +80m 3:35 / km
shoes: Qasics Hyper XC

North staffs XC league race 3 at park hall

Felt pretty good after last week, set out at a good pace but nothing daft the leaders where only 150m after the first lap. Worked my way up and found myself with 2 stokies and a lad from trentham, few raises of pace and swapping of places but nothing major then with 2.5k left I shot out the back of the group and attached TDF style pulling out 5 metres and then attacked the next hill and left them although the trentham runner stuck with my increase just always a few metres behind! Came 13th and everyone was pretty impressed by my performance and again I felt strong and good even at the end! So things are looking good and apparently I've grown...

Much quicker and better than last year ill find last years result later

C • Nice work! Quick search on ... 2

3 PM

Running warm up/down 8:12 [2] 1.5 km (5:28 / km)
shoes: Qasics Hyper XC

Thursday Nov 14, 2013 #

4 PM

Running tempo 31:26 [3] 6.84 km (4:36 / km)
shoes: Nike Pegasus 29

Tempo up to porter dam (15 min) then jog back before awards night

Wednesday Nov 13, 2013 #

3 PM

Running long 1:10:34 [2] 12.04 km (5:52 / km)
shoes: Inov 8 X-Talon 190

2nd photo shoot

Tuesday Nov 12, 2013 #

11 AM

Strength + Conditioning 15:00 [1]

6 PM

Running 20:30 [3] 4.38 km (4:41 / km)
shoes: Nike Pegasus 29

Feeling tired and slightly tired so decided to miss intervals

Monday Nov 11, 2013 #

3 PM

Running 58:08 [3] 12.05 km (4:49 / km)
shoes: Nike Lunarfly 4

proablly a bit to far for a recovery day, but still getting used to the plan and would have been fine if my calf wasn't tight not from the race from last week, must have tweeked it

5 PM

Strength + Conditioning 30:00 [1]

circuits

Sunday Nov 10, 2013 #

12 PM

Running warm up/down 12:01 [2] 2.09 km (5:45 / km)
shoes: Nike Lunarfly 4

Running race 35:58 [5] 9.48 km (3:48 / km) +160m 3:30 / km
shoes: Qasics Hyper XC

South Yorkshire XC League at Graves Park

felt good for it, maybe lacking abit of speed after a rest, steady first lap which wasn't that steady then kept the pace and a strong style and attacked the course and picked it up taking people 1 by 1. felt strong throughout and better than I thought I would and a good strong last 5 minutes is always good.

1 PM

Running warm up/down 14:46 [2] 2.48 km (5:57 / km)
shoes: Nike Lunarfly 4

Saturday Nov 9, 2013 #

Note
(rest day)

9 PM

Running 11:24 [2] 2.12 km (5:23 / km)
shoes: Nike Pegasus 29

Steady run to losen for tomorrow

Friday Nov 8, 2013 #

1 PM

Running 41:08 [2] 8.41 km (4:53 / km)
shoes: Nike Pegasus 29

Steady with Bertie

Thursday Nov 7, 2013 #

6 PM

Running warm up/down 28:00 [2] 4.0 mi (7:00 / mi)
shoes: Nike Pegasus 29

jog to woodburn

7 PM

Running warm up/down 10:13 [2] 2.02 km (5:03 / km)
shoes: Nike Pegasus 29

Running intervals 15:00 [5] 4.86 km (3:05 / km)
shoes: Adidas Adizero Adios

6x800m all between 2:28/32

feeling pretty tired and heavy legged

9 PM

Core/Stretching 5:00 [1]

Wednesday Nov 6, 2013 #

4 PM

Running long 1:16:02 [2] 14.13 km (5:23 / km)
shoes: Inov 8 X-Talon 190

up porter to burbage mines, photo shoot time for the calendar and then back

Tuesday Nov 5, 2013 #

8 AM

Strength + Conditioning 30:00 [2]

S+C with Si the coach

tomorrow starts the training programme, no more rest..

Monday Nov 4, 2013 #

5 PM

Running warm up/down 8:49 [2] 1.58 km (5:35 / km)
shoes: Nike Pegasus 29

Jog down

6 PM

Strength + Conditioning 35:00 [2]

SHUOC circuits

Sunday Nov 3, 2013 #

11 AM

Running warm up/down 4:54 [2] 1.1 km (4:27 / km)
shoes: Inov 8 X-Talon 190

Orienteering race 34:37 [4] *** 6.1 km (5:40 / km) +115m 5:11 / km
spiked:23/27c shoes: Inov 8 X-Talon 190

Bowden housteads middle race

not to bad and good course few stupid mistakes here and there
9.+15
15+10
16+1
20+30

15/16 where I rushed to catch millar and used the compass today again but not 100%, time to focus on it.

12 PM

Running warm up/down 8:27 [2] 1.27 km (6:39 / km)
shoes: Inov 8 X-Talon 190

Saturday Nov 2, 2013 #

9 AM

Running 7:00 [3] 1.3 km (5:23 / km)
shoes: Nike Lunarfly 4

Running race 17:36 [5] 5.03 km (3:30 / km) +60m 3:18 / km
shoes: Nike Lunarfly 4

park run

not to bad but legs where completely dead after the gym on the leg press on Thursday

going to do it again next week fresh

Running 8:34 [3] 1.4 km (6:07 / km)
shoes: Nike Lunarfly 4

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