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Training Log Archive: White Kenyan

In the 31 days ending Aug 31, 2016:

activity

time

miles

Running

10:25:39

92.96

(6:44)

149.6

(4:11)

175

Cycling

3:23:56

Core/Stretching

30:00

Drills

5:00

0.5

(10:04)

0.8

(6:15)

Total

14:24:35

93.45

150.4

175

[1-5]

13:34:35

1:28

0:00

» now

Monday Aug 22, 2016 #

8 PM

Running 14:52 [2] 3.07 km (4:51 / km)

Sunday Aug 21, 2016 #

1 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Boston Boost

Running intervals 5:36 [5] 1.8 km (3:07 / km)
shoes: Boston Boost

2X3X300 (90) (180)

52.89; 50.85; 51.15.

51.48; 49.67, 50.23.

Nice little session on Moss Lane after a morning of catching up on Mo's 5000m and all of the McGregor v Diaz 2 drama after over sleeping my alarm in the night. Working down from 3k pace to 1500m pace, last rep on each set had a slight incline.

Running intervals 40 [4] 0.23 km (2:54 / km)
shoes: Boston Boost

supplementary 4x10'

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Boston Boost

Saturday Aug 20, 2016 #

2 PM

Running 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Brooks Green Silence (GB)

Friday Aug 19, 2016 #

9 AM

Running 28:32 [2] 6.45 km (4:25 / km)
shoes: Brooks Green Silence (GB)

Thursday Aug 18, 2016 #

7 PM

Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
shoes: Boston Boost

Running intervals 9:05 [5] 3.15 km (2:53 / km)
shoes: Boston Boost

3x1km (120)

3.00.3
3.01.1
3.04.4

Kept getting started with the slower group out in front so some wide lapping. Pace was good, last rep started to slow but finished on pace so not bad. Muscles felt tired, good stretch is needed. Dusty night on the VRAC cinder.

Running intervals 1:02 [4] 0.4 km (2:35 / km)
shoes: Boston Boost

2x200

31.1
30.9

Jumped in with the 1500m lads as they had two reps left.

Running intervals 58 [4] 0.4 km (2:25 / km)
shoes: Boston Boost

4x100 controlled

15.8
14.4
14.2
13.5

8 PM

Running warm up/down 15:30 [1] 3.0 km (5:10 / km)
shoes: Boston Boost

WD with Perry on his Pokemon hunt.

Wednesday Aug 17, 2016 #

11 AM

Cycling 1:20:00 [1]

21.60 miles / 3.40 mile pace

Tuesday Aug 16, 2016 #

7 PM

Running warm up/down 14:18 [2] 3.16 km (4:32 / km)
shoes: Boston Boost

Running intervals 8:58 [5] 3.29 km (2:44 / km)
shoes: Boston Boost

VRAC - 8x400 (90) @ 1500 pace.

66.7
66.4
66.5
66.6
68.1
67.6
68.9
67.4

-

Average: 67.2

1500m session, so pretty unsure on what pace to aim for but aiming to keep it under 68. Just sat on the back of the front carriage of the Perry train. Struggled from half way, reflective in the splits but maintained target pace when feeling knackered which is good.

Running intervals 1:02 [4] 0.42 km (2:28 / km)

3x150 stride outs

21.2
20.7
20.6

Running warm up/down 16:10 [1] 3.12 km (5:11 / km)
shoes: Boston Boost

Monday Aug 15, 2016 #

8 AM

Running 22:06 [1] 3.87 km (5:43 / km) +175m 4:39 / km
shoes: Inov8 X-Talon 190 (Orange)

Annual run up Carder Low

Sunday Aug 14, 2016 #

Note
(rest day)

Grandad's 80th

Saturday Aug 13, 2016 #

6 PM

Running warm up/down 6 [1] 1.2 km (5 / km)
shoes: Boston Boost

Running intervals 9:32 [5] 3.0 km (3:11 / km)

#ProjectBashir session on the Tissington Trail overseen via Coach Iggy.

3x1k / 2x3x300 / 2x6x100

3.18
3.05
3.09

Not hitting target pace (3.08 -> 2.57) but was very rushed for this session being away all weekend with the whole family, just trying to fit the session where possible, hence the short WU so was probably still warming up in the first rep, 2nd rep nice, then 3rd rep into a huge headwind - effort wise was working the hardest on the last rep so was probably the equivalent of target pace.

Running intervals 5:13 [5] 1.78 km (2:56 / km)

2x3x300 (60)

54
54
51

52
50
50

controlled, feeling good.

Running intervals 2:06 [4] 0.5 km (4:12 / km)
shoes: Boston Boost

2x6x10 seconds

standing start and timing myself made it hard, but was hitting good speed at the end of the reps.

Running warm up/down 10:01 [1] 1.89 km (5:18 / km)
shoes: Boston Boost

Friday Aug 12, 2016 #

12 PM

Running 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Brooks Green Silence (GB)

Railtrail to the M6 along the canel and back after getting a fresh trim in Sandbach.

Thursday Aug 11, 2016 #

7 PM

Running warm up/down 14:00 [2] 3.2 km (4:22 / km)
shoes: Boston Boost

WU with the LADS, having some banter with the local Clio Crew.

Running intervals 8:41 [5] 3.2 km (2:43 / km)
shoes: Boston Boost

VRAC - 2x8x200 (30)

Good big group out tonight on the cinder, almost a replica of the Kamariny Stadium in Iten, but in Winsford. Big crash on the second rep, but luckily was in front of it.

Session was 16x200 (30) but split it into 2x8x200 for qaulity, not that it made much difference I think, but was nice and consistent anyway and that was the plan. Felt very good and not to taxing, weird session as as soon as you got into a rhtym you were finished.

33
33
32
32
32
32
32
32

32
32
32
32
32
32
32
31

Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: Boston Boost

Wednesday Aug 10, 2016 #

11 AM

Running 29:27 [2] 6.45 km (4:34 / km)
shoes: Brooks Green Silence (GB)

Easy morning 4 miles after a nice 11 hour sleep. Still very angry.

5 PM

Cycling tempo 58:56 [3]

30.60km / 1.56min/km

Calf a little tight from Trafford and after watching the mens Olympic time trail I decided to play it safe with a cycle. Started at a nice pace then pushed on a little and maintained. Looking at a sprint triathlon for a bit of fun mid September and this ride is promising, getting some cleats soon.

Tuesday Aug 9, 2016 #

12 PM

Cycling 20:00 [0]

6 PM

Running 12:15 [2] 2.79 km (4:23 / km)
shoes: Boston Boost

WU.

Running race 9:07 [5] 3.0 km (3:02 / km)
shoes: Nike Matumbo

Trafford 3000m - A race - 9.07.62 - 23rd

Aiming for 71s and strong finish. Much better start in the A race, no messing around with the pace compared to the B like previous races which allowed me to hit the pace perfect; 400 - 71; 800 - 2.20; 1k - 2.57. Was aiming for 2.57/58 so bang on pace. Hit the mile in 4.45/46 so still bang on pace give or take 1 second.

Went through 2k in 6.00, so had lost 4 seconds, hadn't really thought about what pace I needed to be at the mile just at the k markers. But still on track for a sub 9, but probably that lapse which cost me. From this point on I cant really remembered what happened, of course I was feeling tired but still felt pretty strong and thought I was on track for sub 9. Lost my head here and can only guess I thought I was on pace until I heard 8.32 at 200 to go and just thought 'oh shit' knowing that in current shape i couldn't deliver a 200 in 28 seconds, in the end did a 35 which is very poor, last lap was a 72 which is also very poor considering a few weeks go I dropped a 66/67 last lap. Looking back should have followed the Liverpool athlete (beat him by 20 seconds on 5k two months ago) when he pushed on sightly from 2k but thought I was on pace so didn't want to push on too hard and risk a blow up.

Work to be done for two weeks time, better preparation etc. But current shape definality favors 5k. Good chat with Bash after and some big changes to be made and implemented as we look forward to next season and 2018 - no more pissing around.

Running 25:15 [1] 4.87 km (5:11 / km)
shoes: Boston Boost

big WD to calm down.

Monday Aug 8, 2016 #

1 PM

Running 34:37 [2] 7.72 km (4:29 / km)
(rest day) shoes: Brooks Green Silence (GB)

2 PM

Core/Stretching 30:00 [0]

Physio with Radcliffe as I haven't seen him in ages.

Sunday Aug 7, 2016 #

12 PM

Running 8:00 [1] 1.0 mi (8:00 / mi)
(rest day) shoes: Brooks Green Silence (GB)

1 mile with Vally.

Saturday Aug 6, 2016 #

12 PM

Running warm up/down 13:59 [2] 2.93 km (4:46 / km)
shoes: Brooks Green Silence (GB)

WU. Putting some marking down on Moss Lane too with Dad.

Running intervals 9:05 [5] 3.0 km (3:02 / km)
shoes: Brooks Green Silence (GB)

3x1k (2 min) on Moss Lane.

3.03.35
3.02.14
3.00.00

1 PM

Running intervals 1:21 [5] 0.52 km (2:36 / km)
shoes: Brooks Green Silence (GB)

4 x 20 seconds, paces in min/km:

2.39
2.42
2.43
2.26

Running warm up/down 13:04 [1] 2.91 km (4:29 / km)
shoes: Brooks Green Silence (GB)

Friday Aug 5, 2016 #

11 AM

Cycling 45:00 [1]

12.85 miles - 3.30 mile pace

Thursday Aug 4, 2016 #

7 PM

Running warm up/down 14:49 [2] 3.17 km (4:40 / km)
shoes: Boston Boost

Running intervals 8:58 [5] 3.31 km (2:43 / km)
shoes: Boston Boost

VR - 2x4x400 (90)

Group session was 10x400 but after last nights race me and Raz took reps 5 and 6 out to maintain the quality. Seemed to work with some of the others going for a straight 8 reps and bonking pretty hard towards the end. Went into the session with a tough aim of hitting 68s.

67, 68, 66, 67.

67, 67, 66, 66.

Restored some faith back into world and more importantly myself. Happy to hit target pace with tired legs and general tiredness.

Drills 5:00 [2] 0.8 km (6:15 / km)
shoes: Boston Boost

Drills and 4x100 - feeling good for the 100s.