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Training Log Archive: White Kenyan

In the 7 days ending Dec 23, 2012:

activity

time

miles

Running

3:35:30

29.4

(7:20)

47.32

(4:33)

Weights

40:00

Total

4:15:30

29.4

47.32

[1-5]

3:35:30

1:24

0:00

» now

Sunday Dec 23, 2012 #

10 AM

Running 17:00 [2] 3.58 km (4:45 / km)
shoes: Adidas Adizero Adios

recovery run

Saturday Dec 22, 2012 #

9 AM

Running race 19:25 [4] 5.0 km (3:53 / km)
shoes: Nike Pegasus 29

Congleton Park Run

first park run ive ever ran and second event at congleton, wasnt feeling that well, tired and got a slight cold and it was raining so bad, so just easily

Thursday Dec 20, 2012 #

7 PM

Running warm up/down 6:07 [2] 1.22 km (5:01 / km)
shoes: Adidas Adizero Adios

warm up legs were dead after yesterday get them working fine though

Running race 26:41 [5] 7.31 km (3:39 / km)
shoes: Adidas Adizero Adios

8 PM

Running warm up/down 7:53 [1] 1.28 km (6:10 / km)
shoes: Adidas Adizero Adios

very very very slow warm down with my dads legs were like jelly

Wednesday Dec 19, 2012 #

2 PM

Weights 40:00 [0]

7 PM

Running warm up/down 9:38 [2] 1.95 km (4:56 / km)
shoes: Adidas Adizero Adios

warm up

8 PM

Running intervals 26:13 [5] 5.18 km (5:04 / km)
shoes: Adidas Adizero Adios

200m flat out 200m jog, 13 times with tony and henry and rob

running really well and rob and tony where nowhere to be seen and i beat henry in them all so shows how much i have improved. was averagign 30 second 200s

Running warm up/down 8:16 [2] 1.18 km (7:00 / km)
shoes: Adidas Adizero Adios

warm down

Tuesday Dec 18, 2012 #

7 PM

Running 41:58 [2] 8.45 km (4:58 / km)
shoes: Nike Pegasus 29

Harriers - felt like complete utter shit, really unhappy about it but if my body dosent want to train I can't so stopped at my nanas for a drink and a lift back as luckily it was near! But then jumped out the car on the way home and jogged in as I felt 5k wasnt enough and felt bad for missing a sesh so took it easy

Gym tomoz in the day just core and no leg then a ruthless track session at night with Henry and a few others

Monday Dec 17, 2012 #

Note

HARD WEEK COMING UP ;)

tuesday: harriers
wednesday: gym in the day and a gentle jog, intervals with henry at night
thursday: harriers xmas 5 mile race, going for 28/29ish
friday: rest maybe jog?
saturday: congleton park run 5km going for 16:50/40sih
sunday: rest/gentle?

2 PM

Running long 52:19 [3] 12.17 km (4:18 / km)
shoes: Nike Pegasus 29

not a really long run but for a monday, on my own etc it was, good pace and one or two nice little efforts! out to ashs, sydney, mmu, station, nany oad, ruskin, valley, swimming baths, west end, ford lane, grandmas and back.

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