Training Log Archive: White KenyanIn the 31 days ending May 31, 2016:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||
Tuesday May 31, 2016 #
Running warm up/down 14:27 [2] 3.13 km (4:37 / km)
shoes: Nike Pegasus 30
Running intervals 9:14 [5] 3.09 km (2:59 / km)
shoes: Boston Boost
3.03, 3.03, 3.06.
Legs pretty battered but pretty pleased considering. Good to get a session in around race pace on tired legs and keeping the target paces, satisfied.
Running intervals 1:22 [4] 0.54 km (2:32 / km)
shoes: Boston Boost
Running warm up/down 14:05 [1] 2.87 km (4:54 / km)
shoes: Nike Pegasus 30
Monday May 30, 2016 #
Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov 8 X-Talon 190
Running race 18:06 [4] 3.19 km (5:40 / km) +300m 3:52 / km
shoes: Inov 8 X-Talon 190
2nd at the top but struggled on the decent as my legs had major DOMS
Running warm up/down 13:51 [1] 1.99 km (6:58 / km)
shoes: Nike Pegasus 30
Sunday May 29, 2016 #
Running long 1:28:40 [2] 17.74 km (5:00 / km) +250m 4:40 / km
shoes: Nike Pegasus 30
Saturday May 28, 2016 #
Running warm up/down 11:34 [2] 2.68 km (4:19 / km)
shoes: Boston Boost
Running tempo 17:03 [4] 5.0 km (3:25 / km) +60m 3:13 / km
shoes: Boston Boost
Not pretty with major DOMS, but again putting the work in.
Running warm up/down 11:38 [1] 2.32 km (5:01 / km)
shoes: Boston Boost
Strength + Conditioning 20:00 [1]
Friday May 27, 2016 #
Running 1:05:00 [2] 11.0 km (5:55 / km)
shoes: Nike Pegasus 30
Friday May 20, 2016 #
Note
(sick)
Thursday May 19, 2016 #
Note
(sick)
Wednesday May 18, 2016 #
Note
(sick)
Tuesday May 17, 2016 #
Note
(sick)
Monday May 16, 2016 #
Running 40:00 [1] 9.0 km (4:27 / km)
shoes: Nike Pegasus 30
Strength + Conditioning 20:00 [1]
Tuesday May 10, 2016 #
Running warm up/down 28:00 [1] 5.6 km (5:00 / km)
shoes: Nike Pegasus 30
Running intervals 15:14 [5] 4.93 km (3:05 / km)
shoes: Boston Boost
5.03.
5.02.
5.06.
Fairly pleased with this, the others went off hard, resulting in TH blowing up like a bomb on his last rep, BOOM. Pleased with my pacing and on my own mostly so not to bad. windy on the home straight too, made things harder than it needed to be. Nice and controlled.
Running intervals 3:07 [5] 1.21 km (2:35 / km)
shoes: Boston Boost
32.6.
32.7.
31.3.
30.3.
30.2.
29.9.
Running intervals 2:00 [5] 1.0 km (2:00 / km)
shoes: Boston Boost
#ProjectBashir
Running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Nike Pegasus 30
Monday May 9, 2016 #
Running 55:00 [3] 12.89 km (4:16 / km) +120m 4:05 / km
Sunday May 8, 2016 #
Running long 1:20:41 [2] 17.51 km (4:36 / km) +300m 4:15 / km
shoes: Nike Pegasus 30
Saturday May 7, 2016 #
Cycling 23:37 [1]
Running tempo 10:00 [4] 3.02 km (3:19 / km)
shoes: Boston Boost
Running hills 6:00 [4] 1.63 km (3:41 / km)
shoes: Boston Boost
205m
203m
196m
203m
204m
202m
212m
209m
Running tempo 6:00 [4] 1.81 km (3:19 / km)
shoes: Boston Boost
mostly around the reservoir; windy, stoney and a few gates to hurdle so much more to be taken away from these tempos than the figures presented.
Running intervals 1:19 [4] 0.46 km (2:52 / km)
shoes: Boston Boost
101m
120m
120m
120m
Call me Mr Consistent.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Boston Boost
Cycling 19:34 [1]
Friday May 6, 2016 #
Running 54:41 [1] 11.0 km (4:58 / km)
shoes: Nike Pegasus 30
Thursday May 5, 2016 #
Running tempo 15:00 [4] 4.29 km (3:30 / km)
shoes: Boston Boost
Cycling 10:00 [1]
Wednesday May 4, 2016 #
Running 31:31 [2] 6.5 km (4:51 / km)
shoes: Nike Pegasus 30
Strength + Conditioning 50:00 [1]
Start of the new progression.
Good chat with Si discussing Section 15 of the #bashirproject, the upcoming training blocks (short and long-term) and the scalps I hope to have on the shelf by this time next year.
Tuesday May 3, 2016 #
Running 57:35 [2] 12.48 km (4:37 / km) +180m 4:18 / km
shoes: Nike Pegasus 30
Monday May 2, 2016 #
Running 18:34 [2] 4.04 km (4:36 / km)
(rest day) shoes: Nike Pegasus 30
Sunday May 1, 2016 #
Running warm up/down 8:21 [1] 1.17 km (7:08 / km)
shoes: Nike Pegasus 30
Orienteering 36:36 [4] 6.9 km (5:18 / km) +235m 4:32 / km
shoes: IceBug
Good run by Matt set me up well with a 30 sec lead of EUOC, which I was pretty certain I would open up substantially; believe I had it at about 3 minutes by the spectator, but a little wobble in the last section meant it was only 90 seconds.
Safe route to 1 to settle the nerves and open up the legs. Motored round the downhill section with good flow, pushed hard up the hills and into the woods. 12 was a little tricky so took it slow and made use to get it right, maybe +10 in slowing done, but that most likely saved me time from a mistake. Motored around the moor again being careful on 16, probably to careful but nailed it so all good.
Feeling very strong at this point as a result of Bashir's training so hit it hard to 17 and then the spectator feeling great. A good group of the ShUOC army going mad at the spectator, especially my Dad and Axel. Probably shouldn't have but up another gear despite thinking the last loop looked tricky in places. Conseuently, missed the path and went to the second path thinking I was on the first path (+90) :( Nailed the next two then pushing hard to the end all uphill and finished strong.
Looking back, without the mistake it would have been very comfortable ShUOC win, still gave Dane a 90 sec lead and he ran well, just very unlucky with the mistake.
We win and lose as team and we will be back. Silver medal aint bad for a 'runner' anyway, imagine what 5k each could achieve in Sheffield if invested with some rationale!