Training Log Archive: White KenyanIn the 7 days ending Aug 11, 2013:
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Sunday Aug 11, 2013 #
12 PM
Running warm up/down 7:45 [3] 1.71 km (4:32 / km)
shoes: Nike Pegasus 29
warm up
Running intervals 10:05 [5] 3.31 km (3:03 / km)
shoes: Qasics Hyper XC
4 x 800m witg henry going for 2:30 ish not sure with pacing if it was too slow or not?
good session though tough and good to throw a hard lap after a tempo lap, more of these sessions to come!
good session though tough and good to throw a hard lap after a tempo lap, more of these sessions to come!
1 PM
Running warm up/down 5:59 [2] 1.2 km (4:59 / km)
shoes: Nike Pegasus 29
warm down
Saturday Aug 10, 2013 #
10 AM
Running 16:21 [2] 3.24 km (5:03 / km)
shoes: Nike Pegasus 29
pre breakfast very easy
having a easy rest week this week before hitting it hard with more speed stuff and a few long runs here and there, physio on Tuesday and then its time to start after a little rest and getting rid of some tightness and knocks.
having a easy rest week this week before hitting it hard with more speed stuff and a few long runs here and there, physio on Tuesday and then its time to start after a little rest and getting rid of some tightness and knocks.
Thursday Aug 8, 2013 #
10 AM
Core/Stretching 15:00 [1]
7 PM
Running 33:27 [2] 7.06 km (4:44 / km)
shoes: Brooks Green Silence (GB)
harriers
set off on some werid route as neil thought running down the dual carriageway would be fun!?
needed the toilet so went morrisons with rob and jogged it in felt rather tight too so good idea. physio on tuesday as i havent been in ages then start off with the new plan..
also verg hapy with EYOC selection! now to set some soild targets! top 10 in the sprint? podium?
set off on some werid route as neil thought running down the dual carriageway would be fun!?
needed the toilet so went morrisons with rob and jogged it in felt rather tight too so good idea. physio on tuesday as i havent been in ages then start off with the new plan..
also verg hapy with EYOC selection! now to set some soild targets! top 10 in the sprint? podium?
Wednesday Aug 7, 2013 #
7 PM
Running race 29:19 [5] 5.0 mi (5:52 / mi) +20m 5:47 / mi
shoes: Brooks Green Silence (GB)
pie and peas 5 mile
rested yesterday as I was still pretty tired, feeling ok now but the last run was on Saturday so still a little tight, not much though.
happy with the time as its a slower course being offroad and a few little hills, slowed down a lot to the end as I tired.
came 14th and only 50 seconds slower than my pb and burtonwood last month before the 6 days
rested yesterday as I was still pretty tired, feeling ok now but the last run was on Saturday so still a little tight, not much though.
happy with the time as its a slower course being offroad and a few little hills, slowed down a lot to the end as I tired.
came 14th and only 50 seconds slower than my pb and burtonwood last month before the 6 days
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
WU
8 PM
Running warm up/down 5:01 [1] 0.8 km (6:16 / km)
shoes: Brooks Green Silence (GB)
warm down
Monday Aug 5, 2013 #
Note
(rest day)
overall a very successful Scottish 6 days where the aims where to do well in the selection races and get a podium overall.
after a hard start to the week, I refocused and nailed the over races and put the technical training in practice which worked giving me some good results.
very pleased and job done, now time to wait!
after a hard start to the week, I refocused and nailed the over races and put the technical training in practice which worked giving me some good results.
very pleased and job done, now time to wait!