Training Log Archive: White KenyanIn the 31 days ending Oct 31, 2016:
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| 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 | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||
Monday Oct 31, 2016 #
Running 19:26 [1] 4.02 km (4:50 / km)
Strength + Conditioning 30:00 [1]
Running 44:57 [2] 9.6 km (4:41 / km)
shoes: Nike Zoom
Sunday Oct 30, 2016 #
Running warm up/down 9:59 [2] 2.33 km (4:17 / km)
Running race 35:16 [5] 10.1 km (3:30 / km) +130m 3:17 / km
shoes: Nike Matumbo
Drills 5:00 [1]
Running warm up/down 11:19 [1] 1.99 km (5:41 / km)
shoes: Nike Zoom
Running 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Nike Zoom
Strength + Conditioning 15:00 [1]
Saturday Oct 29, 2016 #
Running 30:00 [2] 4.0 mi (7:30 / mi)
(rest day)
Friday Oct 28, 2016 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Nike Zoom
Running 5:00 [3] 1.47 km (3:24 / km)
shoes: Nike Zoom
Running hills 5:00 [3] 1.08 km (4:38 / km)
shoes: Nike Zoom
Running warm up/down 12:00 [2] 2.5 mi (4:48 / mi)
shoes: Nike Zoom
Thursday Oct 27, 2016 #
Running 20:00 [1] 4.2 km (4:46 / km)
(rest day) shoes: Nike Zoom
Wednesday Oct 26, 2016 #
Running 34:52 [2] 7.65 km (4:33 / km)
shoes: Nike Zoom
Strength + Conditioning 30:00 [2]
Squat, Bulgarian split squat, Reresve lounge
Running 42:27 [2] 8.22 km (5:10 / km)
shoes: Nike Zoom
Tuesday Oct 25, 2016 #
Running 24:16 [2] 5.43 km (4:28 / km)
shoes: Nike Zoom
Running intervals 20:18 [5] 6.54 km (3:06 / km)
shoes: Boston Boost
5.04; 5.07; 5.06; 5.01.
Not feeling great today after a long day of valuation in preparation for the exam. Just ground it out and felt ok, but not great. Nice and controlled, felt like I had another gear in. Fastest rep last is always nice too. Kind of stuck in no mans land with the 4.55~ group and the group behind me, so a fairly solo effect for sections, will tag on with the 4.55~ next time as I know I have it in me.
Running intervals 2:00 [5] 0.72 km (2:47 / km)
shoes: Boston Boost
watch didn't clock the first one but;
179m; 182m; 179m.
Running warm up/down 15:34 [1] 2.82 km (5:31 / km)
shoes: Nike Zoom
Monday Oct 24, 2016 #
Running 29:45 [2] 6.44 km (4:37 / km)
shoes: Boston Boost
Running 50:16 [1] 9.96 km (5:03 / km)
shoes: Nike Zoom
Strength + Conditioning 30:00 [1]
Sunday Oct 23, 2016 #
Running long 1:25:00 [2] 11.74 mi (7:14 / mi)
shoes: Nike Zoom
Core/Stretching 10:00 [1]
Strength + Conditioning 10:00 [1]
Saturday Oct 22, 2016 #
Running warm up/down 14:51 [2] 3.23 km (4:36 / km)
shoes: Nike Zoom
Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike Matumbo
Running race 10:40 [5] 3.21 km (3:19 / km) +65m 3:01 / km
shoes: Nike Matumbo
Didnt really have a expectation for this, expect from something to last years 12th. Upon arriving there had also been little chat about it either amongst the lads, until chatting to BIG Stu aka Pep Guardiola with Sheeno before the race.
Stu seemed to think a top 6 was achievable and possibly a outside shot at a medal if we averaged 10.40ish, too which me and Sheeno laughed at, although I was confident the team could average roughly 10.35. Pep had set the team up well starting with the younger lads on 1 and 2, myself for the graveyard shift then finishing up with Sheeno as he's in shape.
Cam started well as he always does on first leg and put us in the mixer at 11th, Josh then ran another solid leg to bring us up to 7th just behind Uni. Set off a few seconds behind Mycroft with a Rotherham guy just in front of me, sat on with him for a short period and then kicked on remembering what Sheeno had told me; "ping it down the hill, that's where you make the time". To my surprise had closed half of the gap on Mycroft and Sale by the bottom of the hill. Worked the two hills, where there was lots of support. Got on to the top field and felt a foamy mouth coming on (maybe too many jagers on Wednesday and Thursday), slowed slightly and cleared that, then pushed up the slope and down into the woods then pinged it into the finish in 6th.
By this point I still hadn't even thought about the teams overall performce until at the half way point at the top of the hill, where Sheeno came powering up and had reduced the gap by half. Bit of encouragement and we had to wait for him to come back out of the woods. I thought he was going to catch them and then it would be a sprint finish between us and Trafford. But Sheeno came flying down the hill with a good 30m lead to take 3rd!
A few teams had a few runners missing (Liverpool; Cliffey etc), but for such a small club it's such a great result and shows the had work which is going on at VR. Certainly looks good for a few years time for such as young team (two U20) and then a load more lads who are on the standard along with 3 lads in America. Chuffed.
Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Nike Zoom
Running 33:51 [2] 7.94 km (4:16 / km)
shoes: Nike Zoom
Friday Oct 21, 2016 #
Running 33:00 [2] 4.45 mi (7:25 / mi)
shoes: Nike Zoom
Core/Stretching 15:00 [1]
Swimming 8:00 [1]
Thursday Oct 20, 2016 #
Running 17:58 [2] 4.5 km (4:00 / km)
(rest day) shoes: Nike Zoom
Wednesday Oct 19, 2016 #
Running 32:51 [2] 7.39 km (4:27 / km)
shoes: Nike Zoom
Strength + Conditioning 20:00 [1]
Running 46:07 [2] 10.07 km (4:35 / km)
shoes: Nike Zoom
Tuesday Oct 18, 2016 #
Running 24:33 [2] 5.55 km (4:25 / km)
shoes: Nike Zoom
Running tempo 10:00 [4] 3.19 km (3:08 / km)
shoes: Boston Boost
Running intervals 11:12 [4] 3.89 km (2:53 / km)
shoes: Nike Zoom
173m; 174m; 175m; 173m.
Running warm up/down 14:04 [1] 2.56 km (5:30 / km)
shoes: Nike Zoom
Monday Oct 17, 2016 #
Running 48:00 [2] 10.5 km (4:34 / km)
shoes: Nike Zoom
Sunday Oct 16, 2016 #
Running long 1:20:55 [2] 19.06 km (4:15 / km)
shoes: Nike Zoom
55 mile week without to much effort due to other commintments, but the scope is there. Another busy week next week so will aim for the same, then hopefully a BIG week after that with a few more doubles. Very happy with my training regardless - it's all about getting the correct balence.
Saturday Oct 15, 2016 #
Running warm up/down 8:58 [2] 1.98 km (4:32 / km)
shoes: Nike Zoom
Running tempo 10:00 [4] 2.86 km (3:30 / km)
shoes: Nike Zoom
Running 4:03 [2] 0.81 km (5:00 / km)
shoes: Nike Zoom
Running hills 3:00 [4] 0.89 km (3:22 / km)
shoes: Nike Zoom
Paces: 3.23; 3.23; 3.25; 3.21; 3.27; 3.18.
Running hills 1:00 [4] 0.29 km (3:27 / km)
shoes: Nike Zoom
Running 7:59 [2] 1.73 km (4:37 / km)
shoes: Nike Zoom
Friday Oct 14, 2016 #
Running 35:32 [2] 8.19 km (4:20 / km)
shoes: Nike Zoom
Thursday Oct 13, 2016 #
Running 35:31 [2] 8.05 km (4:25 / km)
shoes: Nike Zoom
Strength + Conditioning 20:00 [1]
Wednesday Oct 12, 2016 #
Running 57:21 [2] 12.03 km (4:46 / km)
shoes: Nike Zoom
Tuesday Oct 11, 2016 #
Running 23:06 [2] 5.36 km (4:19 / km)
shoes: Nike Zoom
Running intervals 17:17 [5] 5.69 km (3:02 / km)
shoes: Boston Boost
5.05, 5.06, 5.06.
176m, 177m, 185m, 193m.
I'm probably in the BEST shape I've been during the WORST shape I've been in.
Running warm up/down 11:18 [1] 2.02 km (5:36 / km)
shoes: Nike Zoom
Monday Oct 10, 2016 #
Running 35:33 [2] 8.26 km (4:18 / km)
shoes: Nike Zoom
Running 52:49 [2] 11.23 km (4:42 / km)
shoes: Nike Zoom
Sunday Oct 9, 2016 #
Running long 1:13:00 [2] 10.6 mi (6:53 / mi)
shoes: Nike Zoom
Strength + Conditioning 20:00 [1]
Saturday Oct 8, 2016 #
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Running race 19:06 [5] 5.89 km (3:15 / km) +55m 3:06 / km
shoes: Boston Boost
Pretty pleased with my run, training is only just starting to build up, so can only get better. 30 seconds better than last year. Gained 2 places. Particlaury fun reeling in the Stoke athlete and pooping him.
Jacob - 19.07
Raz - 19.23
Josh - 19.05
Sheeno - 18.31
Me - 19.06
Cam - 19.13
Nice team packing. Stu wanted us to average 19.00 and we averaged 19.04. 41st place - not bad for a team with a average of 20 in the senior mens race.
Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Nike Zoom
Friday Oct 7, 2016 #
Running 38:53 [2] 8.08 km (4:49 / km)
shoes: Nike Zoom
Thursday Oct 6, 2016 #
Note
(rest day)
Wednesday Oct 5, 2016 #
Running 50:00 [2] 10.5 km (4:46 / km)
shoes: Nike Zoom
1 kingfisher :)
Strength + Conditioning 15:00 [2]
Tuesday Oct 4, 2016 #
Running 15:11 [2] 3.21 km (4:44 / km)
shoes: Nike Zoom
Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Zoom
Running intervals 14:00 [5] 4.44 km (3:09 / km)
shoes: Nike Zoom
6x2 minutes; 4x30.
644m
628m
601m
603m
621m
612m
2.44 min/k
2.43 min/k
2.46 min/k
2.47 min/k
Running warm up/down 16:18 [1] 2.88 km (5:40 / km)
shoes: Nike Zoom
Monday Oct 3, 2016 #
Running 55:00 [1] 11.0 km (5:00 / km)
shoes: Nike Zoom
Strength + Conditioning 30:00 [2]
Sunday Oct 2, 2016 #
Running 58:38 [2] 12.5 km (4:41 / km)
shoes: Nike Zoom
Saturday Oct 1, 2016 #
Cycling 20:00 [1]
Running race 9:22 [5] 2.86 km (3:17 / km)
shoes: Boston Boost
Cycling race 36:20 [4]
Set off first and got caugh by the two lads on time trail bikes at the end of the first lap, worked hard to hang on for as long as possible and then just made myself hurt until the end.
Running race 10:00 [4] 3.0 km (3:20 / km)
shoes: Boston Boost
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Boston Boost
Cycling 20:00 [1]