Training Log Archive: White KenyanIn the 7 days ending Aug 25, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 25, 2013 #
Running long 1:01:42 [3] 12.73 km (4:51 / km)
shoes: Nike Pegasus 29
Saturday Aug 24, 2013 #
Note
(rest day)
Friday Aug 23, 2013 #
Running warm up/down 7:25 [2] 1.53 km (4:51 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 12:54 [2] 2.47 km (5:13 / km)
shoes: Brooks Green Silence (GB)
Running intervals 9:10 [5] 3.0 km (3:03 / km)
shoes: Brooks Green Silence (GB)
306
302
Thursday Aug 22, 2013 #
Running 15:39 [3] 3.36 km (4:39 / km)
shoes: Brooks Green Silence (GB)
Running hills 12:08 [5] 2.93 km (4:08 / km)
shoes: Brooks Green Silence (GB)
Running 25:09 [2] 4.87 km (5:10 / km)
shoes: Brooks Green Silence (GB)
Wednesday Aug 21, 2013 #
Running 19:17 [2] 4.24 km (4:33 / km)
shoes: Nike Pegasus 29
Tuesday Aug 20, 2013 #
Running warm up/down 9:41 [2] 1.85 km (5:14 / km)
shoes: Adidas Adizero Adios
Running intervals 12:00 [4] 4.0 km (3:00 / km)
20 by 200m roughly 32 to 35 (averageing 33) with 45 seconds recovery
good session and felt easy at first but keeping it going is tough, good training group and just what I need in the build up to EYOC. going to go here on Tuesday and harriers on Thursdays
Running warm up/down 6:30 [2] 1.1 km (5:55 / km)
shoes: Adidas Adizero Adios
Monday Aug 19, 2013 #
Running warm up/down 10:31 [2] 2.21 km (4:46 / km)
shoes: Brooks Green Silence (GB)
Running tempo 13:58 [4] 3.71 km (3:46 / km)
shoes: Brooks Green Silence (GB)
plan was starting at 4:30min/k down over 10 seconds for 2 minutes running to 3:00min/k pace. planned on pacing and lapping of the garmin but didn't work very well don't know why, ended up running quicker and a harder session. good session and like pushing on in a sprint race to the end during the last stages winding it up, going vale royal tomoz!