Training Log Archive: White KenyanIn the 31 days ending May 31, 2013:
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| 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 | Fr | |||||||||||||||||||||||
Thursday May 30, 2013 #
Running 52:39 [3] 7.5 mi (7:01 / mi)
shoes: Nike Pegasus 29
Wednesday May 29, 2013 #
Running 10:37 [2] 1.82 km (5:50 / km)
slept:3.0 shoes: Nike Pegasus 29
didn't get much sleep though! :( just a steady one to keep me going.
7th June training starts proper again after 2/3 months of taking it abit easier, although I doubt ive even lost fitness. main target now is getting long runs in (90 Mins) to build me up for the scottish
Tuesday May 28, 2013 #
Running warm up/down 16:59 [3] 4.04 km (4:12 / km)
shoes: Nike Pegasus 29
Running warm up/down 15:15 [3] 3.26 km (4:41 / km)
shoes: Nike Pegasus 29
Running intervals 9:25 [5] 2.82 km (3:20 / km)
shoes: Nike Pegasus 29
Monday May 27, 2013 #
Note
(rest day)
harriers tomorrow and a curry after with the harriers youth :)
11 days till some dirty training starts! miles!!
Sunday May 26, 2013 #
Running race 36:10 [5] 10.04 km (3:36 / km)
shoes: Brooks Green Silence (GB)
in the fast paced club runners literally 3 metres behind Kipsang, Geb etc! great experience and a huge race!
started off rather quick for the first 1km-2km. went through 3km in 10.14 so not to bad, then 5km in 17.30 so good but 30 seconds quicker than market drayton which was the plan to go out harder. went through 8km in 28.48.
had a bad patch from 6.5-8km. tired after a fast start but still kept going strong, but slowed down as seen by a slower second 5km, also it was very hot.
overall great fun and time, but after the last few days just happy to complete the run and in a still good time for Ben! :D he will be proud and kept me pushing hard all the way!
Saturday May 25, 2013 #
Cycling 45:00 [2]
sadly Ben was put down yesterday due to having a lump of cancer on his kidney, at 10 he was to young to pass away but he's lived a great life and been part of the family so much!
just 3 weeks ago he ran a mile with me in Delamere at the parkrun as I warmed down in 10 minutes and was 500m above sea level up Shutlingshoe! its right for him not to suffer and be unfit as he has always been extremely fit!
RIP Ben
16-6-2003 - 24-5-2013
Friday May 24, 2013 #
Note
(rest day)
Thursday May 23, 2013 #
Running tempo 51:47 [4] 12.08 km (4:17 / km)
shoes: Nike Pegasus 29
Wednesday May 22, 2013 #
Note
(rest day)
O wise not as good but good performences recently in the summer league are making me feel good and confident again, last week good bearings and this week strong in the terrian.
things are getting there again and my milage each week is graduly coming back up, having a nice steady incrase to aviod illness again and i am still running great and rapid! i still have the long winters base training behind me and speed in my legs and things are only going to get better in 2 weeks when full training starts again after exams.
just need to kepe this up for the scottish then hopefully a place at EYOC and a sprint medal maybe ;)
Tuesday May 21, 2013 #
Orienteering race 37:51 [5] 7.3 km (5:11 / km) +80m 4:55 / km
1st
awful start fine on 1 then a mistake on 2 only lost 20 seconds but felt like 2 minutes to me so was angary but tryed to stay calm and ran harder, small mistake on 3 and then went flying into a huge thorn bush, which made me very mad!! and wanted too give up but carryed on and ran hard.
the aim of todays run was to run as hard as possible and bring my road running form into orienteering, so running at max pace on the tracks and fast terrian.
this is something i have tryed to do before but this time i really pushe dit hard, something i am going to bring more into my forest O. also i am feeling very strong in the terrian and just seem to be powering though the crap which is good, saving time.
also did a few good bearings but delamere isnt a bearign area unlike last week at eastham. pleased with the result and beat tom by 3.5 minutes.
http://www.deeside-orienteering-club.org.uk/result...
Orienteering warm up/down 6:40 [3] 1.05 km (6:21 / km)
shoes: Adidas Swoops
Sunday May 19, 2013 #
Running 58:00 [3] 7.0 mi (8:17 / mi)
shoes: Nike Pegasus 29
Saturday May 18, 2013 #
Running 30:00 [2] 5.2 km (5:46 / km)
shoes: Nike Pegasus 29
Friday May 17, 2013 #
Running race 16:30 [5] 5.0 km (3:18 / km)
shoes: Brooks Green Silence (GB)
plan was to run 16:40 - 3:20 splits that's what I did and abit quicker more tomorrow.
Running warm up/down 18:08 [3] 3.93 km (4:37 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 16:56 [2] 2.74 mi (6:11 / mi)
shoes: Brooks Green Silence (GB)
Thursday May 16, 2013 #
Orienteering race 28:22 [5] 5.19 km (5:28 / km) +60m 5:10 / km
shoes: Adidas Swoops
set my self the target of good navigationa nd compass this was great and felt great flowing well and good bearings only 1 mistake
Running warm up/down 5:32 [3] 1.12 km (4:56 / km)
shoes: Adidas Swoops
Running warm up/down 16:14 [2] 2.42 km (6:42 / km)
shoes: Adidas Swoops
Tuesday May 14, 2013 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Nike Pegasus 29
Sunday May 12, 2013 #
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Running race 35:14 [5] 10.0 km (3:31 / km)
shoes: Brooks Green Silence (GB)
plan to start steady again which i did ish 3:35min/km then a 3:28km then averageing 3:35/40min/km.
recorded bang on 18:00 at 5km which was the plan then ran 17:14 second half although it was slighty short of 5km.
pleased with this run and was aiming for 36, maybe high 35 if i ran well. flew in at the end and was going really well and strong, looking forward the the 5km on friday now and manchester 10km.
Running warm up/down 9:09 [3] 1.36 km (6:44 / km)
shoes: Brooks Green Silence (GB)
Saturday May 11, 2013 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Invo-8 X-Talon 190
Orienteering tempo 14:34 [5] *** 3.39 km (4:18 / km)
16c shoes: Invo-8 X-Talon 190
we won last year so was confident and failibroomes team was weaker! but sam went from 5 - 9 thinking it was 6 losing 5 minutes, tom ran a good time to gain 1 minute then i got the rest half way round to take the win for sandbach!
1 little mistake right after i got the lead, running to quick missed the small path junction but running hard the whole way average pace 4:18min/km so happy with it, 10k tomorrow
Running warm up/down 6:39 [2] 1.03 km (6:27 / km)
shoes: Invo-8 X-Talon 190
Friday May 10, 2013 #
Note
(rest day)
also i am gaunteered a B in design and ICT, so hopefully on for a A with 1 exam to go and a 2 resits in design and i only need half marks for a B in geography, which hopefully gives me my AAB for sheffield.
this seems like a good time to review the past few months. a word to describe them, shit! but unlucky and i have been gutted but after a rest im ready now to get back at it, although i never stopped. i should be at JWOC this summer but oh well, my target is now a EYOC sprint podium. my recent races show im still extremely fit and i have enjoyed the road races with some big one scoming up to clock some decent times!
last exam is june 7th so full on training for 6 days after that point and hopefully o-ringen to get my orienteering head on. also looking forward tothe haverster with DEE elite and cant wait for that.
a winner never quits.....
Thursday May 9, 2013 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 19:44 [2] 3.26 km (6:03 / km)
shoes: Brooks Green Silence (GB)
Running hills 7:57 [5] 1.58 km (5:02 / km) +167m 3:18 / km
shoes: Brooks Green Silence (GB)
7/8th
first time doing this race and wanted to do it, started raining at dinenr but then watched last years race on youtube and was pumped for it! 100% glad i ran it! cracking race!
plan was to start steady which i did and didnt tag onto the steve vernon group but sat in the group behind where there was 5 of us and then a gap to the field, after 400m i decided to move up slighty and tore my group up and joined the back of the other group in a long train now with a man from mine where we worked together up the first steep hill then on the flat to the wall where i kicked off, as i felt fresh powered up the wall (25% climb) then the steady but still steep climb to the flat run in of 50m where i went flat out to break under 8 mins.
started steady as planned but maybe to steady and should have pushed more on the 2 flat ish bit but some runner said dont this is the hardest bit. i didnt know any of the course, would have got 7.30 if i had.
feeling great and pleased with the result, enjoyed a lot, races like this are why i run!
Wednesday May 8, 2013 #
Running 15:53 [2] 3.5 km (4:32 / km)
shoes: Nike Pegasus 29
Tuesday May 7, 2013 #
Running 43:00 [3] 10.5 km (4:06 / km)
shoes: Brooks Green Silence (GB)
Sunday May 5, 2013 #
Running 20:53 [3] 4.15 km (5:02 / km)
Saturday May 4, 2013 #
Running race 17:48 [5] 5.0 km (3:34 / km)
shoes: Brooks Green Silence (GB)
been wanting to do a 5k for a bit but always been busy on saturdays, and been wanting to do the delamere race, so went with my dad.
plan was to start steady at 3:30 pace which i hit the first 1k on bang on, was about 10th here and started to move up to 5th then picked them off to get to 3rd where i had a little battle from 3km to 4km with this man then picked it up slighty.
good quick course as i thought, ofc a road race would be quicker and few little climbs nothing much though, really enjoyed it and sub 17 is on the cards soon :)
Running warm up/down 10:51 [2] 1.55 km (7:00 / km)
shoes: Brooks Green Silence (GB)
Thursday May 2, 2013 #
Running tempo 45:05 [4] 6.8 mi (6:38 / mi)
shoes: Adidas Adizero Adios
good pace and uped it in the last mile myself
Core/Stretching 15:00 [1]