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Training Log Archive: White Kenyan

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Running25 15:01:43 127.03(7:06) 204.43(4:25)
  Cycling6 9:37:16
  Total31 24:38:59 127.03 204.43

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Monday Aug 31, 2020 #

5 PM

Cycling 58:17 [2]

Crewe Green, Barthomley, M6 and Balterley.

29.46k - 30.3k/h

Nice underlating single file lanes during golden hour. Good pace. 8.51k for a 5k split.

Sunday Aug 30, 2020 #

9 AM

Running long 1:16:40 [3] 17.59 km (4:22 / km)
shoes: M. Boots

Whitegate Classic

Saturday Aug 29, 2020 #

2 PM

Cycling 1:48:55 [2]

Exploration route past Barthomley across the M6 into Staffordshire!! Found a nice long steep climb up to Alsagers Bank. Clocked 56.1k/h descending into Knutton and Silverdale. Back via Madeley Heath, Wrinehill and Betley.

47.57k - 26.2k/h

Friday Aug 28, 2020 #

6 PM

Running warm up/down 11:01 [2] 2.45 km (4:30 / km)
shoes: M. Boots

WU
7 PM

Running race 16:54 [5] 5.0 km (3:23 / km)
shoes: Fly Knit

Kingsley Mid Cheshire 5k

Running warm up/down 14:06 [2] 2.44 km (5:47 / km)
shoes: M. Boots

WD with the notorious Mr Booth

Thursday Aug 27, 2020 #

7 PM

Running 30:29 [2] 6.68 km (4:34 / km)
shoes: M. Boots

Jog in the rain with Mr J Betteley and Tyncher Strider

Wednesday Aug 26, 2020 #

6 PM

Running 40:27 [2] 8.89 km (4:33 / km)
shoes: M. Boots

Hospital Loop

Tuesday Aug 25, 2020 #

6 PM

Running 29:54 [2] 6.58 km (4:33 / km)
shoes: M. Boots

Monday Aug 24, 2020 #

6 PM

Running 17:22 [2] 3.76 km (4:37 / km)
shoes: M. Boots

Sunday Aug 23, 2020 #

9 AM

Running long 1:15:15 [2] 17.61 km (4:16 / km)
shoes: M. Boots

VRAC Delamere / Whitegate

Big solid group pioneered by President Stu

Saturday Aug 22, 2020 #

8 AM

Running warm up/down 14:29 [2] 3.11 km (4:39 / km)
shoes: M. Boots

WU on Whitegate
9 AM

Running intervals 12:29 [5] 4.0 km (3:07 / km)
shoes: Fly Knit

Raz and Miles where on 4 x 1 mile, I opted for 4 x 1k given my calf and limited shape / lack of sessions. Worked well and felt good. Recovery was generous and didn't need no where near that much but it was worth it to be running with the boys. Nice little rust buster before Friday.

3.11
3.05
3.07
3.06

Running warm up/down 20:35 [2] 4.06 km (5:04 / km)
shoes: M. Boots

WD with Miles

Friday Aug 21, 2020 #

6 PM

Running 18:14 [2] 4.17 km (4:22 / km)
shoes: M. Boots

Moss Lane

Thursday Aug 20, 2020 #

6 PM

Running 35:03 [2] 7.86 km (4:28 / km)
shoes: M. Boots

Hospital loop

Wednesday Aug 19, 2020 #

6 PM

Running 18:30 [2] 4.15 km (4:27 / km)
shoes: M. Boots

Naked run (no watch)

Tuesday Aug 18, 2020 #

6 PM

Running 26:38 [2] 6.0 km (4:26 / km)
shoes: M. Boots

Run

Monday Aug 17, 2020 #

7 PM

Running 18:38 [2] 4.14 km (4:30 / km)
shoes: M. Boots

Moss Lane

Sunday Aug 16, 2020 #

7 PM

Running 1:06:44 [2] 15.17 km (4:24 / km)
shoes: M. Boots

VRAC - Whitegate / Delamere

First and last run of the week to round of a rough week

Saturday Aug 15, 2020 #

10 AM

Cycling 3:13:22 [2]

Chester and back via Wettenhall & Huxley with Dad.

Beautiful sunny weather. Chester and the river really busy.

54miles

Thursday Aug 13, 2020 #

6 PM

Cycling 47:26 [2]

Warmingham, Sandbach & Wheelock

20.51km

Tuesday Aug 11, 2020 #

4 PM

Cycling 1:16:37 [2]

29.59km

Sunday Aug 9, 2020 #

9 AM

Running long 1:06:46 [2] 15.55 km (4:18 / km)
shoes: M. Boots

Whitegate VR - easy 10

Saturday Aug 8, 2020 #

5 PM

Running warm up/down 17:12 [1] 3.78 km (4:33 / km)
shoes: M. Boots

WU on the canal
6 PM

Running race 16:43 [5] 5.0 km (3:21 / km)
shoes: Fly Knit

Podium 5k

Running warm up/down 22:29 [1] 4.46 km (5:02 / km)
shoes: M. Boots

WD with C Williams & C Perry WU

15.13 and 13.57 for the boys!

Friday Aug 7, 2020 #

5 PM

Running 19:25 [2] 4.62 km (4:12 / km)
shoes: M. Boots

Moss Lane with 3 x 100m Tinchy Stryder's

Thursday Aug 6, 2020 #

2 PM

Running 35:01 [2] 7.88 km (4:27 / km)
shoes: M. Boots

Sweaty hospital
4 PM

Cycling 1:32:39 [2]

Brereton Heath for a ice cream with Dad

40.09km

Wednesday Aug 5, 2020 #

6 PM

Running warm up/down 14:26 [2] 3.13 km (4:37 / km)
shoes: M. Boots

WU

Running intervals 10:07 [5] 3.0 km (3:22 / km)
shoes: M. Boots

3 x 1k

3.21
3.21
3.25

Crosswind and tired. Flogging the horse.

Running warm up/down 12:57 [1] 2.37 km (5:28 / km)
shoes: M. Boots

WD

Tuesday Aug 4, 2020 #

5 PM

Running 42:56 [2] 7.91 km (5:26 / km)
shoes: M. Boots

Monday Aug 3, 2020 #

6 PM

Running 35:26 [2] 7.77 km (4:34 / km)
shoes: M. Boots

Sunday Aug 2, 2020 #

9 AM

Running long 1:04:47 [2] 15.3 km (4:14 / km)
shoes: M. Boots

VRAC easy 10 pre Podium

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