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Training Log Archive: White Kenyan

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Running	48	30:55:58	256.3	(7:14)	412.48	(4:30)	940
Strength + Conditioning	2	1:20:00
Cycling	1	1:08:00
Orienteering	2	1:04:57	7.9	(8:13)	12.72	(5:06)	400	17 /	22c	77%
Drills	6	41:00	2.98		4.8
Total	49	35:09:55	267.19		430.0		1340	17 /	22c	77%

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Saturday Oct 31, 2015 #

2 PM

Running warm up/down 17:16 [1] 3.32 km (5:12 / km)
shoes: Nike Pegasus 30

WU with Disco Dave

Running race 16:43 [5] 4.8 km (3:29 / km) +40m 3:21 / km
shoes: Qasics Hyper XC

ECCA National XC Relays, Leg 1 - 64th, VRAC - 31st.

Savage start, so worked my way in slowly and got into a good position, then slowly started picking a few off at a time over the second lap. Stacked first leg as always with many front loaded teams.

Good battle with Soley again after towing him round the first lap he kicked on slightly at the start of the second lap but kept him in reach and gained him back on the hill coming out of the woods and across the field, sat on him until 500 to go and kicked on the small hill with 200 as he looked like a broken man, then he went again and we smashed each other to the finish taking a few others in the process. He ended up beating me by 0.5 grrr.

Good exipernece and happy with the performance, up around a lot of names I recognise who are normally with me or just ahead, always nice to take a few good scalps.

Drills 5:00 [1] 1.0 km (5:00 / km)
shoes: Qasics Hyper XC

3 PM

Running warm up/down 28:00 [1] 4.88 km (5:44 / km)
shoes: Qasics Hyper XC

WD with Soley and Perry.

Friday Oct 30, 2015 #

Running 43:50 [2] 9.51 km (4:37 / km)
shoes: Nike Pegasus 30

Easy jog with Albert.

Thursday Oct 29, 2015 #

6 PM

Running 13:02 [1] 2.66 km (4:54 / km)
shoes: Nike Pegasus 30

Running hills 10:00 [5] 3.13 km (3:12 / km)
shoes: Nike Pegasus 30

10 x 60, very controlled, focusing on mechanics

alternate up and down hill

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Nike Pegasus 30

between reps

Orienteering 16:37 [2] 3.0 km (5:32 / km)
shoes: Nike Pegasus 30

sprintervals with dane and joe, more of a extended WD

Running warm up/down 17:27 [1] 2.99 km (5:50 / km)
shoes: Nike Pegasus 30

Wednesday Oct 28, 2015 #

3 PM

Running 1:00:28 [2] 13.02 km (4:39 / km)
shoes: Nike Pegasus 30

maintaining the momentum with TH.

Tuesday Oct 27, 2015 #

7 PM

Running tempo 34:00 [4] 9.12 km (3:44 / km)
shoes: Nike Pegasus 30

10,12,12.

felt pretty bad, had a lazy day and was feeling pretty tired as a result and nearly didn't train so just got out there and got it done asap, out the front door straight into the 10.

10: 2.51km - 3:59min/km.

12: 3.21km - 3:45min/km.

12: 3.40km - 3:32min/km.

Didnt feel that good, but still not to bad of a session. first time doing this on the flat so a good progress check. for a poor session ill settle at that. legs didnt have a next gear, but aeorbiclay felt fine on the last 12, easy week this week.

Running warm up/down 8:36 [1] 1.6 km (5:22 / km)
shoes: Nike Pegasus 30

puff

Monday Oct 26, 2015 #

9 AM

Running 27:07 [2] 6.03 km (4:30 / km)
shoes: Nike Mileage Boots

BMMC

6 PM

Running 40:51 [2] 8.82 km (4:38 / km)
shoes: Nike Pegasus 30

controlled run with Dad

Sunday Oct 25, 2015 #

10 AM

Running 1:07:10 [2] 16.28 km (4:08 / km)
shoes: Boston Boost

early train back post last nights curry, then out on the lanes as the harriers Halloween race was on. bacon butty after.

Saturday Oct 24, 2015 #

1 PM

Running warm up/down 11:02 [2] 2.4 km (4:36 / km)
shoes: Qasics Hyper XC

Running race 9:24 [5] 3.0 km (3:08 / km)
shoes: Qasics Hyper XC

Manchester Relays A team 4th leg. Team came 5th, but 3rd competitive team - in the mon£y.

Running 3:00 [1] 0.5 km (6:00 / km)
shoes: Qasics Hyper XC

Running race 9:47 [4] 3.0 km (3:16 / km)
shoes: Qasics Hyper XC

6th leg for the other team, was a bit tired but a nice workout!

2 PM

Running warm up/down 24:42 [1] 4.08 km (6:03 / km)
shoes: Qasics Hyper XC

WD with Bash.

Friday Oct 23, 2015 #

6 PM

Running 51:06 [2] 11.21 km (4:34 / km)
shoes: Nike Mileage Boots

Thursday Oct 22, 2015 #

3 PM

Running warm up/down 10:15 [1] 2.0 km (5:08 / km)
shoes: Brooks Green Silence (GB)

Running tempo 34:00 [4] 9.27 km (3:40 / km)
shoes: Brooks Green Silence (GB)

10, 12, 12.

Finished up with two 5.15s

4 PM

Running warm up/down 16:34 [2] 3.29 km (5:02 / km)
shoes: Brooks Green Silence (GB)

WD inc strides.

Wednesday Oct 21, 2015 #

7 AM

Running 40:14 [2] 8.12 km (4:57 / km)
shoes: Nike Mileage Boots

5 PM

Running 47:29 [2] 9.68 km (4:54 / km)
shoes: Nike Mileage Boots

Out to the Nordic Stone and back - keeeeeeeeeemon!

Tuesday Oct 20, 2015 #

6 PM

Running 1:12:32 [2] 16.05 km (4:31 / km)
(sick) shoes: Boston Boost

Doctors orders - listen to the body .

Out along the ridge then down Van Marko's into the secert valley which was ponging

Monday Oct 19, 2015 #

10 AM

Running 37:10 [2] 8.16 km (4:33 / km)
shoes: Nike Mileage Boots

shifted time due to feeling very tired. seem to have a caught Berties slight cold, so need to be careful.

5 PM

Running 35:43 [2] 7.75 km (4:37 / km)
shoes: Nike Mileage Boots

6 PM

Strength + Conditioning 30:00 [1]

watch me nae nae

Strength + Conditioning 10:00 [1]

little session in the gym after on the leg press and the secret machine with Collier.

Sunday Oct 18, 2015 #

12 PM

Running warm up/down 16:02 [2] 3.23 km (4:58 / km)
shoes: Inov 8 X-Talon 190

Orienteering race 48:20 [5] 9.72 km (4:58 / km) +400m 4:07 / km
spiked:17/22c shoes: Inov 8 X-Talon 190

CSC final, 4th, DEE 6th.

Had the speed for the win, just made a hash of 16. Not bad for my first bit of O in ages.

Running warm up/down 15:00 [1] 2.83 km (5:18 / km)
shoes: Inov 8 X-Talon 190

Saturday Oct 17, 2015 #

1 PM

Running warm up/down 15:00 [2] 3.5 km (4:17 / km)
shoes: Nike Mileage Boots

WU jogs

Drills 5:00 [1] 0.8 km (6:15 / km)

2 PM

Running race 10:57 [4] 3.2 km (3:25 / km) +50m 3:10 / km
shoes: Nike Matumbo

Northern XC Relays

Much improved on last week, think I ran way to conservative but still fairly happy with the performance. Same time roughly as 2 years ago but looking at results this is the case for most people, so harder conditions today. Good progress check. Time to reunite myself with the forest tomorrow.

Running warm up/down 38:05 [2] 7.66 km (4:58 / km)
shoes: Nike Mileage Boots

Extended WD for extra volume, good company at the end from Sheeno and Tiger Bains

Friday Oct 16, 2015 #

6 PM

Running 46:45 [2] 9.81 km (4:46 / km)
(rest day) shoes: Nike Mileage Boots

Thursday Oct 15, 2015 #

10 AM

Running warm up/down 10:00 [1] 1.98 km (5:03 / km)
shoes: Nike Mileage Boots

Running tempo 34:00 [4] 8.9 km (3:49 / km)
shoes: Nike Mileage Boots

10, 12, 12 powered by quad vods and kebab

11 AM

Running warm up/down 13:02 [2] 2.78 km (4:41 / km)
shoes: Nike Mileage Boots

WD with strides

Wednesday Oct 14, 2015 #

7 AM

Running 37:32 [2] 7.84 km (4:47 / km) +120m 4:27 / km
shoes: Nike Mileage Boots

very easy, everyone feeling last nights sesh.

6 PM

Running 49:39 [2] 10.43 km (4:46 / km)
shoes: Nike Mileage Boots

Headed out towards the Alpine Path, as soon as I began the ascent I knew I was in for a long one with the light fading rapidly. Managed to make it out alive and headed north on a safety baring to the dual carriageway.

Tuesday Oct 13, 2015 #

5 PM

Running warm up/down 25:45 [2] 5.73 km (4:30 / km)
shoes: Nike Mileage Boots

To Woodburn

Drills warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Nike Mileage Boots

6 PM

Running intervals 25:28 [5] 5.0 mi (5:06 / mi)
shoes: Boston Boost

5x1 mile (1)

4.55, 5.03, 5.08, 5.14, 5.08.

Running warm up/down 12:55 [1] 2.48 km (5:12 / km)
shoes: Nike Mileage Boots

Monday Oct 12, 2015 #

7 AM

Running 49:07 [2] 10.14 km (4:51 / km) +150m 4:31 / km
shoes: Nike Mileage Boots

5 PM

Running 43:51 [2] 8.85 km (4:57 / km) +70m 4:46 / km
shoes: Nike Mileage Boots

Skypath with Ciaran

Sunday Oct 11, 2015 #

12 PM

Running warm up/down 12:18 [1] 2.23 km (5:31 / km)
shoes: Nike Mileage Boots

Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Nike Matumbo

Running race 27:42 [5] 7.8 km (3:33 / km) +100m 3:20 / km
shoes: Nike Matumbo

South Yorkshire XC 1 - Clifton Park, Rotherham.

Fast start to the race with a 5.15 even though i was trying to hold back. Worked my way through nicely, started to feel a little sluggish on the sharp hills from half way.

Kicked in slowly from the last lap then just got this awful stomach pain, had to stop and was sick for about 30 seconds. Race over, was about to throw the towel in but saw some Hallam gezzer so jogged the last bit and did some poly bashing.

Actual will be about 28.10/20. Stopped watch to be sick.

Very disappointing race, will be back next weekend.

1 PM

Running warm up/down 10:22 [1] 1.69 km (6:08 / km)
shoes: Nike Mileage Boots

WD, very angry

Saturday Oct 10, 2015 #

Event: DEE Sprint Weekend

1 PM

Running 52:51 [2] 10.24 km (5:10 / km)
shoes: Inov 8 X-Talon 190

Fox house to Endcliffe

Friday Oct 9, 2015 #

Note
(rest day)

4 PM

Cycling 1:08:00 [1]

Easy controlled cycle with Kizza A- 25 mile

Running 4:57 [2] 0.97 km (5:06 / km)
shoes: Adidas Boost

Sainsburys and back - nice and controlled

Thursday Oct 8, 2015 #

5 PM

Running warm up/down 14:52 [2] 2.89 km (5:09 / km)
shoes: Brooks Green Silence (GB)

WU with Tobin and Booth

Running tempo 34:00 [4] 9.27 km (3:40 / km)
shoes: Brooks Green Silence (GB)

10, 12, 12 - Progression Tempo.

6 PM

Running warm up/down 15:33 [1] 2.93 km (5:18 / km)
shoes: Brooks Green Silence (GB)

feeling like a large calzone.

Wednesday Oct 7, 2015 #

7 AM

Running 37:19 [2] 7.93 km (4:42 / km) +120m 4:22 / km

Not so MMMC today.

4 PM

Running 45:47 [2] 10.02 km (4:34 / km) +110m 4:20 / km
shoes: Nike Mileage Boots

OAC

Tuesday Oct 6, 2015 #

6 PM

Running warm up/down 12:44 [2] 2.87 km (4:26 / km)
shoes: Nike Mileage Boots

Running intervals 20:00 [5] 6.17 km (3:14 / km)
shoes: Inov 8 X-Talon 190

10x2 minutes (1) at Endcliffe with Hallamshire.

636m
625m
623m
623m
592m
599m
620m
601m
607m
640m

Running intervals 5:00 [5] 1.71 km (2:55 / km)
shoes: Inov 8 X-Talon 190

Supplementary 5x1 minute

355m
322m
322m
344m
362m

Running warm up/down 13:26 [1] 2.55 km (5:16 / km)
shoes: Nike Mileage Boots

Monday Oct 5, 2015 #

10 AM

Running 31:55 [1] 6.22 km (5:08 / km) +100m 4:45 / km
shoes: Nike Mileage Boots

Drills 3:00 [1]

fundamentals

5 PM

Running 39:46 [2] 8.43 km (4:43 / km)
shoes: Nike Mileage Boots

Strength + Conditioning 40:00 [1]

Circuits then standard Monday weights

Sunday Oct 4, 2015 #

2 PM

Running long 1:14:54 [3] 18.6 km (4:02 / km)
shoes: Nike Mileage Boots

Monsal Trail, controlled 60 mile week ticked off, working my way back.

Saturday Oct 3, 2015 #

1 PM

Running warm up/down 15:41 [1] 3.28 km (4:47 / km)
shoes: Nike Mileage Boots

WU with CJP

2 PM

Running race 19:32 [5] 5.78 km (3:23 / km) +80m 3:10 / km
shoes: Boston Boost

ERRA National 6 Stage - Leg 4

Running warm up/down 18:16 [1] 3.26 km (5:36 / km)
shoes: Nike Mileage Boots

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Boston Boost

Friday Oct 2, 2015 #

6 PM

Running 43:34 [2] 9.06 km (4:49 / km)
shoes: Nike Mileage Boots

easy

Thursday Oct 1, 2015 #

6 PM

Running warm up/down 9:33 [2] 1.99 km (4:48 / km)
shoes: Brooks Green Silence (GB)

Running tempo 34:00 [4] 9.01 km (3:46 / km)
shoes: Brooks Green Silence (GB)

10, 12, 12.

Nice and controlled, was having to put the breaks on during the 10 and had few hills to deal with during the first 12 making pacing it a bit more interesting. Almost got bit by a dog too.

7 PM

Running warm up/down 21:20 [1] 4.0 km (5:20 / km)
shoes: Brooks Green Silence (GB)

WD with strides.

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