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Training Log Archive: White Kenyan

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Running	30	19:37:09	160.45	(7:20)	258.22	(4:34)	640
Cycling	2	1:20:00
Orienteering	1	37:34	3.42	(11:00)	5.5	(6:50)	150	16 /	22c	72%
Strength + Conditioning	1	10:00
Drills	1	3:00	0.31	(9:39)	0.5	(6:00)
Total	31	21:47:43	164.18		264.22		790	16 /	22c	72%

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Sunday Jan 31, 2016 #

6 PM

Running long 1:12:00 [2] 15.0 km (4:48 / km)
shoes: Nike Pegasus 30

Back in Steel City; easy run with Potter, strong chat.

Saturday Jan 30, 2016 #

Event: Northern XC Championships

2 PM

Running warm up/down 15:14 [1] 2.89 km (5:16 / km)
shoes: Nike Pegasus 30

3 PM

Running race 50:52 [4] 11.11 km (4:35 / km) +300m 4:02 / km
shoes: Nike Pegasus 30

Northern XC - 103rd.

Was looking forward to this course after what i had heard about it and f**k me it was a tough course. Id describe it as a not good, not bad race. The course really didn't suit me too much it regards to current aims and shapings but it was good fun. However, looking at the results it looks like a bit of a quirky race, there were some 32/33 minute runners around me which I would expect but then some people who I normally put 2/3 minutes into ahead of me. Proper tough XC and good fun. One of the hardest races in a while with some awful weather hail stones etc, onto BUCS and then focus on the 10k.

4 PM

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Pegasus 30

zonk AC

Friday Jan 29, 2016 #

12 PM

Running 34:00 [2] 4.0 mi (8:30 / mi)
shoes: Nike Pegasus 30

Wednesday Jan 27, 2016 #

Running 34:00 [2] 5.0 mi (6:48 / mi)
shoes: Nike Pegasus 30

Tuesday Jan 26, 2016 #

7 PM

Running warm up/down 15:32 [2] 3.1 km (5:01 / km)
shoes: Boston Boost

Drills warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: Boston Boost

the action of efficient functioning.

Running tempo 32:51 [4] 9.68 km (3:24 / km)
shoes: Boston Boost

Controlled tempo with Penza, Sheeno and Jarvis.

Mixture of different variations of the tempo with not everyone racing but a good solid group throughout. Felt fairly effortless which is a good.

$$$

3m - 16:44 - 3.28min/km; 5.35, 5.34, 5.32.

2m - 10.48 - 3.21min/km; 5.26; 5.20.

1m - 5.19 - 3.19min/km; 5.19.

8 PM

Running warm up/down 20:19 [1] 4.0 km (5:05 / km)
shoes: Boston Boost

Monday Jan 25, 2016 #

Note
(rest day)

unplanned rest day, had to get the job done.

Sunday Jan 24, 2016 #

12 PM

Running 1:18:21 [1] 17.73 km (4:25 / km)
shoes: Nike Pegasus 30

Whitegate way post Katcha with Perry and Vally.

Vally popped after a 7.06 first mile lol, can't wait to see him in BUCS A race.

Saturday Jan 23, 2016 #

9 AM

Cycling 1:00:00 [1]

Friday Jan 22, 2016 #

5 PM

Running 32:21 [2] 8.0 km (4:03 / km) +40m 3:57 / km
(rest day) shoes: Nike Pegasus 30

Easy 5. Busy day working and no time for any further.

Thursday Jan 21, 2016 #

7 PM

Running warm up/down 16:00 [2] 3.62 km (4:25 / km)
shoes: Nike Pegasus 30

Running intervals 24:00 [5] 7.76 km (3:06 / km)
shoes: Nike Pegasus 30

3 minutes, 2 minutes, 1 minute x 4.

990, 649, 334.

967, 643, 333.

958, 645, 324.

946, 635, 334.

Right calf a bit tight and hindering speed, no pain no gain. Just cruising pyjamas buts ome solid work for the game. Very muddy cinder tonight as well, covered in mud at the end.

Running 10:00 [1] 1.6 km (6:15 / km)
shoes: Nike Pegasus 30

Recovery jogging

8 PM

Running warm up/down 16:32 [1] 3.14 km (5:16 / km)
shoes: Nike Pegasus 30

WD with Disco Sheen

Wednesday Jan 20, 2016 #

8 AM

Running 27:38 [2] 6.44 km (4:17 / km)
shoes: Nike Pegasus 30

5 PM

Running 41:00 [2] 10.01 km (4:06 / km)
shoes: Adidas Boost

Easy day. Today was just some light work. Nothing new here just strecthing the legs out. I also did strides in army boots on thick mud to teach me to minimise contact time.

Tuesday Jan 19, 2016 #

7 PM

Running warm up/down 15:23 [2] 3.19 km (4:49 / km)
shoes: Nike Pegasus 30

Running intervals 25:00 [5] 7.93 km (3:09 / km)
shoes: Nike Pegasus 30

5 x 5 minutes at Vale.

Good grinder of a session with the lads. Cliffey of the front as standard but then a good little group of us. First session since 2015, felt alright but still a lot more to give, looking good for the upcoming XCs.

1.63km
1.58km
1.57km
1.54km
1.60km

8 PM

Running warm up/down 14:46 [1] 2.85 km (5:11 / km)
shoes: Nike Pegasus 30

Monday Jan 18, 2016 #

7 AM

Running 34:50 [1] 7.17 km (4:51 / km)
shoes: Nike Pegasus 30

6 PM

Running 34:43 [2] 8.06 km (4:18 / km)
shoes: Adidas Boost

BOOST

Sunday Jan 17, 2016 #

10 AM

Running long 1:50:34 [2] 22.51 km (4:55 / km) +300m 4:36 / km
shoes: Inov 8 X-Talon 190

Fox House - Longshaw - Suprise View - Higgar Tor - Stanage Edge - Stanage Pole - Redmires - Wyming brook - Sky Path - Home.

Nice run in the snow with some great views with Ben for company. Good to get a proper long one. Easy pace and never really got tired which was a surprise after limited breakfast - looking good for BUCS relay #LeanMachine

Saturday Jan 16, 2016 #

8 AM

Running warm up/down 14:15 [2] 3.01 km (4:44 / km)
shoes: Nike Pegasus 30

9 AM

Running tempo 17:31 [4] 5.0 km (3:30 / km)
shoes: Nike Pegasus 30

First bit of "fast" running this year. Aim was to get the legs moving before next week, job done.

Didn't feel that good after a hard week working, knackered.

Running warm up/down 15:57 [1] 2.9 km (5:30 / km)
shoes: Nike Pegasus 30

WD home with TH.

5 PM

Running 32:29 [2] 7.11 km (4:34 / km)
shoes: Nike Pegasus 30

Friday Jan 15, 2016 #

4 PM

Running 59:57 [2] 14.11 km (4:15 / km)
shoes: Nike Pegasus 30

Thursday Jan 14, 2016 #

5 PM

Running 1:12:00 [2] 13.0 km (5:32 / km)
shoes: Inov 8 X-Talon 190

Stanage terrian run in the dark snow, great practice for Jukola.

Wednesday Jan 13, 2016 #

Running 51:30 [2] 11.55 km (4:28 / km)
shoes: Nike Pegasus 30

Tuesday Jan 12, 2016 #

4 PM

Running 48:25 [2] 10.9 km (4:27 / km)
shoes: Nike Pegasus 30

Busy day working again, just building back into it so no session tonight, but decided to cut my short as it was freezing and I was shorts and the quickest way back was a quick rep up heroes, roughly 5 and a half. Felt crap throughout the run, blame work.

Monday Jan 11, 2016 #

7 AM

Running 53:36 [2] 10.1 km (5:18 / km)
shoes: Nike Pegasus 30

99% off me wanted to stay in bed, 1% of me wanted to go running, but then I decided I can sleep whenever when I'm 80 years old.

Heart rate said yes so off I went. Tommy H in tow.

6 PM

Running 32:33 [2] 6.67 km (4:53 / km)
shoes: Nike Pegasus 30

Cycling 20:00 [1]

Cross trainer with Ciaran

Strength + Conditioning 10:00 [1]

Few weights on the special sprint machine

Sunday Jan 10, 2016 #

11 AM

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov 8 X-Talon 190

Orienteering 37:34 [2] 5.5 km (6:50 / km) +150m 6:01 / km
spiked:16/22c shoes: Inov 8 X-Talon 190

Cranklow Middle

Pretty good for my first forest O in a while, GT.

Just did the blue course after yesterday's 24 hour coach ride and a bad head.

12 PM

Running 8:00 [1] 1.0 km (8:00 / km)
(sick) shoes: Inov 8 X-Talon 190

Saturday Jan 9, 2016 #

Note

Back from Skiing and ready to roll!

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