Training Log Archive: White KenyanIn the 31 days ending Jan 31, 2020:
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| 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 | We | Th | Fr | ||||||||||||||||||||||||||||||||
Friday Jan 31, 2020 #
Running 18:45 [2] 4.18 km (4:29 / km)
shoes: Inov 8 X-Talon 190
Thursday Jan 30, 2020 #
Running 20:30 [3] 4.62 km (4:26 / km)
shoes: M. Boots
Wednesday Jan 29, 2020 #
Running 24:31 [2] 5.59 km (4:23 / km)
shoes: M. Boots
Tuesday Jan 28, 2020 #
Running 18:19 [2] 4.02 km (4:33 / km)
shoes: M. Boots
Monday Jan 27, 2020 #
Running 33:56 [3] 8.0 km (4:15 / km)
shoes: M. Boots
Sunday Jan 26, 2020 #
Running 17:57 [2] 4.22 km (4:15 / km)
shoes: M. Boots
Saturday Jan 25, 2020 #
Running warm up/down 15:26 [2] 3.2 km (4:49 / km)
shoes: M. Boots
Running tempo 18:27 [5] 5.0 km (3:41 / km)
shoes: M. Boots
CB by 1.04. Getting there.
Running warm up/down 9:17 [1] 1.59 km (5:50 / km)
shoes: M. Boots
Friday Jan 24, 2020 #
Running 18:54 [2] 4.0 km (4:44 / km)
shoes: M. Boots
Thursday Jan 23, 2020 #
Running 58:58 [2] 12.45 km (4:44 / km)
shoes: M. Boots
Good to catch up with Russell & Mike OB.
Wednesday Jan 22, 2020 #
Running 38:03 [2] 8.08 km (4:43 / km)
shoes: M. Boots
Tuesday Jan 21, 2020 #
Running 27:53 [2] 6.01 km (4:38 / km)
shoes: M. Boots
Macclesfield v Crewe
Monday Jan 20, 2020 #
Running 24:07 [2] 5.2 km (4:38 / km)
shoes: M. Boots
Sunday Jan 19, 2020 #
Running warm up/down 4:20 [2] 0.86 km (5:02 / km)
shoes: Inov 8 X-Talon 190
Running race 46:55 [4] 11.04 km (4:15 / km)
shoes: Inov 8 X-Talon 190
Very misty morning (still very misty at 2pm as I wrote this). Viability was <150m which made seeing the arrows and marhsalls tough. Newscastle Staffs guy took it out and I was content for relaxing run so kept him within sight and soon got him in the bogs. Got a little gap and then pushed on through the Moss for some comfort. Into the fields after the church where the course changed and the marshalls were spring to get into position. At a turn there was no Marshall into a massive field with paths and fog everywhere so couldn't see the exit. Waited for 2nd and then we took a estimated guess, ended up doing a serious banana but everyone followed. Then got away and towards the end took another wrong turn where it was unclear. Almsot got caught again but burnt him on the banked steps over the dual carriageway. Swampy field and then into the finish for the W.
Running 6:42 [2] 1.08 km (6:12 / km)
shoes: Inov 8 X-Talon 190
Saturday Jan 18, 2020 #
Running tempo 18:56 [4] 5.0 km (3:47 / km)
shoes: M. Boots
Crewe cancelled due to the ice so jumped in the car and arrived just in time. Nice course, pleasantly suprised. Beautiful morning.
Running warm up/down 5:20 [2] 1.03 km (5:11 / km)
shoes: M. Boots
Friday Jan 17, 2020 #
Running 18:05 [2] 4.03 km (4:29 / km)
shoes: M. Boots
Thursday Jan 16, 2020 #
Running 28:11 [2] 5.7 km (4:57 / km)
shoes: M. Boots
Wednesday Jan 15, 2020 #
Running 38:33 [2] 6.19 km (6:14 / km)
shoes: M. Boots
Tuesday Jan 14, 2020 #
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: M. Boots
Running tempo 30:00 [4] 6.64 km (4:31 / km)
shoes: M. Boots
Running 6:00 [2] 1.0 km (6:00 / km)
shoes: M. Boots
Monday Jan 13, 2020 #
Note
(sick) (rest day)
Sunday Jan 12, 2020 #
Running race 58:22 [4] 10.69 km (5:28 / km)
shoes: Inov 8 X-Talon 190
Made it there safely under Dash's driving. Cold day and a quick start which soon settled down. Down a steep hill and through a waist deep ice cold stream. More hills and more ice cold streams! Enjoyable run and pace. Getting there.
Running 23:42 [2] 3.54 km (6:42 / km)
shoes: Inov 8 X-Talon 190
Saturday Jan 11, 2020 #
Running warm up/down 16:08 [2] 3.36 km (4:48 / km)
shoes: M. Boots
Running tempo 18:53 [4] 5.0 km (3:47 / km)
shoes: M. Boots
Running warm up/down 10:00 [2] 1.77 km (5:39 / km)
shoes: M. Boots
Friday Jan 10, 2020 #
Running 20:04 [2] 4.15 km (4:50 / km)
shoes: M. Boots
Thursday Jan 9, 2020 #
Running 28:04 [2] 6.01 km (4:40 / km)
shoes: M. Boots
Wednesday Jan 8, 2020 #
Running 19:01 [2] 4.25 km (4:28 / km)
shoes: M. Boots
Strength + Conditioning 30:00 [1]
Tuesday Jan 7, 2020 #
Running 31:20 [2] 6.68 km (4:41 / km)
shoes: M. Boots
Monday Jan 6, 2020 #
Running 18:57 [2] 4.19 km (4:31 / km)
shoes: M. Boots
Sunday Jan 5, 2020 #
Running 20:41 [2] 4.38 km (4:43 / km)
shoes: M. Boots
Was planning on going to the Cannock Chase event, but on second inspection of RG the terrain I judged the terrain to be below par for Cannock. Probably best not to over do it to.
Saturday Jan 4, 2020 #
Running warm up/down 3:09 [2] 0.75 km (4:12 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 1:10:32 [4] 10.76 km (6:33 / km)
shoes: Inov 8 X-Talon 190
Good run out in decent tough terrain. Coped fairly well with it. Good format with no 'obvious' controls to miss out which meant I didn't fully fold my map until around 10 minutes. In the end I minimised 3 controls in the rough moorland which I think worked well and was the best method. 1st on LongLong but 2nd on LongOverall 1 minute behind John Embrey who missed 7. On my own almost the own way. Dash debut.
Running warm up/down 9:23 [2] 1.46 km (6:26 / km)
shoes: Inov 8 X-Talon 190
Friday Jan 3, 2020 #
Running 18:55 [2] 4.16 km (4:33 / km)
shoes: M. Boots
Thursday Jan 2, 2020 #
Running 35:23 [2] 5.91 km (5:59 / km)
shoes: Inov 8 X-Talon 190
Wednesday Jan 1, 2020 #
Running warm up/down 3:41 [2] 0.73 km (5:03 / km)
shoes: M. Boots
Running 18:53 [5] 5.0 km (3:47 / km)
shoes: M. Boots
Comeback trail PB by 38s. Similar to Crewe, laps, turns and some hills so fairly comparable.
Crazy with 1000+ people in the park. Had a collision with a either blind or very arrogant lady who refused to move.
Running warm up/down 8:41 [2] 1.5 km (5:47 / km)
shoes: M. Boots