Training Log Archive: White KenyanIn the 31 days ending Jan 31, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2013 #
Running 56:21 [3] 12.78 km (4:25 / km)
shoes: Nike Pegasus 29
Wednesday Jan 30, 2013 #
Running 19:33 [3] 4.05 km (4:50 / km)
shoes: Nike Pegasus 29
Tuesday Jan 29, 2013 #
Running intervals 40:23 [4] 9.37 km (4:19 / km)
shoes: Nike Pegasus 29
7 efforts rangeing from 600 to 1 mile. going really well with scouse matt and adam blasting out 4:40 min/mile pace, won 3 out of 7 and close on the other so good to do your hard sessions with others and on the last one lead but fell by a metre with 200m to go but pulled out 20m on them and flow by which none of them could belive
Running warm up/down 7:42 [2] 1.45 km (5:19 / km)
shoes: Nike Pegasus 29
Core/Stretching 10:00 [1]
Monday Jan 28, 2013 #
Running long 1:25:08 [3] 18.13 km (4:42 / km)
shoes: Nike Pegasus 29
bentley - colleys lane - nany road - mill street - henry street - lime grove - duck pond - cross keys - home
really cold and raining but felt as if i could run forever! felt good
Core/Stretching 9:00 [1]
Sunday Jan 27, 2013 #
Note
(rest day)
Cycling 42:00 [2]
Running 7:24 [3] 1.55 km (4:46 / km)
shoes: Nike Pegasus 29
Saturday Jan 26, 2013 #
Running race 33:33 [4] 7.49 km (4:29 / km) +50m 4:20 / km
shoes: Invo-8 X-Talon 190
good start right by henry and packed up well with the whole race, muddy downhill strung it out slighty then on the way back up the hill my shoe came off where i lost the pack and my momentum etc, which wrecked my whole race, kept going and caught a few people up but id lost to much ground.
positives though:
good start and senisble kept with the useral sprint at the start but calmed it at 250 in to keep to my plan.
ran a good second lap could have pushed harder at the end but having no one near i was cba and pissed right off.
kept on going and didnt let it get to me, this helped as jackie was right near where my shoe came off and kept me going hard.
had a goos burst in the second lap.
good burtal training run.
overall this was a proper XC non of the normal field crap but maybe this was slighty to muddy/cold/snowy, i enjoyed it, just my shoe let me down going to get some spikes too again now my old ones are to small as spikes would have helped alot today. not doing the nationals as im on hoilday then i think, but i know im running really good at the moment, SO THIS IS NOT GOING TO PUT ME DOWN! time to get out again tomorrow!
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Invo-8 X-Talon 190
Friday Jan 25, 2013 #
Note
(rest day)
harriers awards evening tonight and northerns tomorrow!
Thursday Jan 24, 2013 #
Weights 40:00 [1]
Running 59:00 [3] 11.87 km (4:58 / km)
shoes: Nike Pegasus 29
Core/Stretching 3:00 [1]
Wednesday Jan 23, 2013 #
Running warm up/down 10:31 [2] 2.04 km (5:09 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 9:32 [3] 2.01 km (4:45 / km)
shoes: Brooks Green Silence (GB)
Running 6:51 [4] 1.8 km (3:48 / km)
shoes: Brooks Green Silence (GB)
the track was covered in snow and shut but i climbed over and ran! needed the toilet so cut the last 3 out. just a leg losener and speed for the weekend
Tuesday Jan 22, 2013 #
Note
Running tempo 50:29 [4] 12.16 km (4:09 / km)
shoes: Nike Pegasus 29
a good tempo run with the harriers boys with a few efforts, feeling really good leading most of it and the efforts and did a last rapid mile of around 5 minute ish with scouser matt and pete mal(both excellent marathon runners, 2,40 pace), over a year ago i would have never of dreamed of running with matt let along doing efforts and pushing him to each other limit!
great run and fills me full of confidence for the northerns on saturday and shows im in good shape, roll on saturday!!!
Running warm up/down 2:54 [2] 0.52 km (5:35 / km)
shoes: Nike Pegasus 29
Core/Stretching 7:00 [0]
Monday Jan 21, 2013 #
Running 21:59 [4] 5.02 km (4:23 / km)
shoes: Invo-8 X-Talon 190
wanted to do longer but rest day etc and had work and me and mum were taking ben for a walk in the sun so just a quick one to get out
1 exam left on wednesday YAY
Sunday Jan 20, 2013 #
Running long 1:22:26 [3] 10.22 mi (8:04 / mi)
shoes: Nike Pegasus 29
there were doing 13 miles due to the 4 villages half being cancelled but i think they did around 15 instead as the route was longer, big loop of the outskits of crewe then pulling of back to are house, felt good and didnt tire but it was comfortable for me
Saturday Jan 19, 2013 #
Running 23:42 [3] 5.06 km (4:41 / km)
shoes: Invo-8 X-Talon 190
Friday Jan 18, 2013 #
Running 25:02 [2] 4.7 km (5:20 / km)
shoes: Invo-8 X-Talon 190
Thursday Jan 17, 2013 #
Running 59:58 [3] 13.33 km (4:30 / km)
shoes: Nike Pegasus 29
Wednesday Jan 16, 2013 #
Weights 25:00 [1]
Running warm up/down 9:17 [3] 1.98 km (4:41 / km)
shoes: Brooks Green Silence (GB)
Running intervals 17:29 [4] 4.99 km (3:30 / km)
shoes: Brooks Green Silence (GB)
lap 1: 8:44 (2.52km)
lap 2: 8:44 (2.48km) same again! :O
good session been in a bad mood all day, feed up with 2 months of revision, only a week left now, felt good and strong. cant wait to get some proper 200m speed sessions under my belt at the start of march and 800s in tenerife!
also new shoes, felt great! will be great for road races and a urban sprint!
Running warm up/down 11:50 [2] 2.28 km (5:11 / km)
shoes: Brooks Green Silence (GB)
Core/Stretching 6:00 [1]
Tuesday Jan 15, 2013 #
Running 24:46 [2] 4.89 km (5:04 / km)
shoes: Nike Pegasus 29
Running 1:43 [4] 0.5 km (3:24 / km)
shoes: Nike Pegasus 29
Monday Jan 14, 2013 #
Running 44:09 [3] 9.33 km (4:44 / km) +25m 4:40 / km
shoes: Nike Pegasus 29
dip - bentley - georges - west street - victoria - middlewich street - bradfeild road - mabby line
Sunday Jan 13, 2013 #
Running warm up/down 11:50 [3] 2.11 km (5:36 / km) +50m 5:01 / km
shoes: Adidas Swoops
Orienteering race 58:52 [4] 8.39 km (7:01 / km) +175m 6:21 / km
shoes: Adidas Swoops
pretty clean/good run
- nailed number 1, big picture picking out the hills on my bearing then dropped into the control where i see ben who set off 4 minutes before me
- nailed 2 best bearing in ages
- stright to 3 good bearing again
- long leg 4 either straight in the marshes or long way round the edge on the paths, went the long running way felt good, dropped down at correct point with atccakpoints to guide me in
- straigh on 5, small train going
- contoured 6 fine
- 7 easy
- countoured into 8
- straight into nine on a bearing
- in the woods now on the edges, slowed right down, nailed 10 felt great
- 11 straight keep the height
- lost 20 seconds on 12 just overshot, should have took a bearing but uphill too so tricky
- nailed 13
- used the small ruined wall to guide me in on 14
- lost 3/4 minutes on 15 overshot and got put off from the boulders near the control was only 10 metres away! then went on a headless chicken
run!
- nialed 16 and into the finish!
SUMMARY:
good bearings today which is great news, no stupid or big mistakes apart from 15 but that end section was really intense and tricky also felt good and strong in a rough area
i feel in really good shape, proablly the best i have ever been and i am where i want to be atm and cant wait for the jk and the jwoc selection races :)
Running warm up/down 11:24 [3] 1.85 km (6:10 / km)
shoes: Adidas Swoops
Saturday Jan 12, 2013 #
Note
(rest day)
also after being in manc today i cant wair for the manchester city race, the city centre is amazing!
Friday Jan 11, 2013 #
Running warm up/down 6:32 [3] 1.19 km (5:29 / km)
Running intervals 13:44 [5] 4.0 km (3:26 / km)
good session feeling good and when it was hard i thought about my 102 year old great grandma whos funeral was later on which realy made me did in and fight the pain! everything i do this year is for her, a real inspiration and figher! RIP :)
3:25
3:23
3:34
3:22
Running warm up/down 13:49 [2] 2.45 km (5:38 / km)
shoes: Nike Pegasus 29
Core/Stretching 12:00 [1]
Thursday Jan 10, 2013 #
Weights 30:00 [1]
did some core work as well and some leg press's nothing heavy at all just conditioning and focusing on style
Cycling 10:00 [2]
Running 53:03 [4] 12.09 km (4:23 / km)
shoes: Nike Pegasus 29
exam today went well I think was one of those bastards of a paper where everything is complicated to confuses you but all in all I think it went pretty decent :)
Wednesday Jan 9, 2013 #
Note
Decent Block of training over the last month!
Running 7:06 [3] 1.61 km (4:25 / km)
ahr:168 shoes: Nike Pegasus 29
Running warm up/down 7:56 [2] 1.63 km (4:52 / km)
ahr:140 shoes: Nike Pegasus 29
Running tempo 16:22 [4] 4.64 km (3:32 / km)
ahr:166 shoes: Nike Pegasus 29
400m @ 78 seconds, 100m @ 30 seconds recovery - 3 times - 3 sets
down the track feeling good! was getting the timings pretty well inbetween 75 and 80 seconds. not flat out but worked out its running at 3:20min/km ish pace. 2 minute jog inbetween each set. didnt feel that tired but its important to get the timings right to complete the session fully and to get the most out of it.
average HR of 166 is due to recoveries between sets, cant find max as garmin connect dosent work atm :@
next time will shortern recoveies between sets and recoveries in general too
Tuesday Jan 8, 2013 #
Running 1:10:55 [2] 13.16 km (5:23 / km)
ahr:128 shoes: Nike Pegasus 29
feel like bad probs due to being up really early again, exams - busy time and with other things.
track session tomorrow cant wait to get it done!
Core/Stretching 5:00 [0]
Monday Jan 7, 2013 #
Note
(rest day)
new training starts today phase 2!!
new years training resolutions:
-drills
-more core/streching
Core/Stretching 35:00 [0]
Sunday Jan 6, 2013 #
Running warm up/down 5:03 [3] 0.88 km (5:45 / km)
shoes: Adidas Adizero Adios
Orienteering race 15:54 [5] 4.04 km (3:56 / km)
shoes: Adidas Adizero Adios
Orienteering warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: Adidas Adizero Adios
Orienteering race 15:56 [5] 3.95 km (4:02 / km)
shoes: Adidas Adizero Adios
Running warm up/down 7:40 [2] 1.41 mi (5:26 / mi)
Saturday Jan 5, 2013 #
Orienteering warm up/down 7:21 [3] 1.22 km (6:01 / km)
shoes: Invo-8 X-Talon 190
Orienteering race 18:24 [5] 3.43 km (5:22 / km)
shoes: Invo-8 X-Talon 190
Running warm up/down 8:05 [2] 1.15 km (7:02 / km)
shoes: Invo-8 X-Talon 190
Orienteering race 8:33 [5] 2.08 km (4:07 / km)
shoes: Invo-8 X-Talon 190
Orienteering race 8:25 [5] 2.0 km (4:13 / km)
shoes: Invo-8 X-Talon 190
Orienteering warm up/down 8:56 [2] 1.25 km (7:09 / km)
shoes: Invo-8 X-Talon 190
Friday Jan 4, 2013 #
Running warm up/down 6:32 [2] 1.21 km (5:24 / km)
shoes: Nike Pegasus 29
Orienteering 31:42 [4] 7.4 km (4:17 / km)
shoes: Nike Pegasus 29
control pick
flip map which was great another session i can do at home.
and races with 1k out and 0.5k in with a course in the middle, did this was all the m21s, at 500m was fine but then the pace got increased and i was falling off the back
Running warm up/down 12:30 [2] 2.27 km (5:30 / km)
shoes: Nike Pegasus 29
Orienteering 52 [4] 0.89 km (58 / km)
shoes: Nike Pegasus 29
Running warm up/down 3:30 [3] 0.72 km (4:53 / km)
shoes: Nike Pegasus 29
Orienteering warm up/down 8:48 [2] 1.71 km (5:09 / km)
shoes: Nike Pegasus 29
Orienteering intervals 14:14 [5] 3.77 km (3:47 / km)
shoes: Nike Pegasus 29
Thursday Jan 3, 2013 #
Running 28:13 [3] 5.79 km (4:52 / km)
shoes: Nike Pegasus 29
Orienteering 18:45 [3] 4.55 km (4:07 / km)
shoes: Nike Pegasus 29
Running warm up/down 9:27 [2] 1.81 km (5:13 / km) +25m 4:53 / km
shoes: Nike Pegasus 29
Wednesday Jan 2, 2013 #
Note
Running intervals 8:08 [5] 2.43 km (3:21 / km)
shoes: Nike Pegasus 29
Running warm up/down 7:35 [3] 1.49 km (5:05 / km)
shoes: Nike Pegasus 29
Running warm up/down 16:02 [2] 2.68 km (5:59 / km)
shoes: Nike Pegasus 29
Tuesday Jan 1, 2013 #
Note
(rest day)