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Training Log Archive: White Kenyan

In the 7 days ending Sep 29, 2013:

activity	#	time	miles		km		+m
Running	9	3:30:37	26.27	(8:01)	42.28	(4:59)	290
Orienteering	1	14:40	2.05	(7:09)	3.3	(4:27)
Core/Stretching	1	10:00
Total	9	3:55:17	28.32		45.58		290

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Sunday Sep 29, 2013 #

12 PM

Running 55:28 [2] 10.92 km (5:05 / km) +100m 4:51 / km
shoes: Nike Lunarfly 4

Run with Jon

Saturday Sep 28, 2013 #

11 AM

Running warm up/down 12:52 [2] 2.8 km (4:36 / km)
shoes: Brooks Green Silence (GB)

Orienteering 14:40 [4] 3.3 km (4:27 / km)
shoes: Brooks Green Silence (GB)

crookmoor?

some estate with loads of alley and stuff, going well and working on palnning ahead every leg even if its easy.

obvisaly feeling more hard work than useral due to the last week was meant to do parkrun but somehow slept though my alarm :(

18/150 sprint controls before EYOC

12 PM

Running warm up/down 11:15 [2] 2.11 km (5:20 / km)
shoes: Brooks Green Silence (GB)

jog back

Friday Sep 27, 2013 #

Running 14:07 [2] 2.71 km (5:13 / km)
shoes: Brooks Green Silence (GB)

jog to the gym at Goodwin and back

Core/Stretching 10:00 [1]

Roller and weights

6 PM

Running 15:00 [3] 3.5 km (4:17 / km)
shoes: Nike Lunarfly 4

easy go the treadmill with few spurts to get the last fully striding

Thursday Sep 26, 2013 #

Note
(rest day)

Wednesday Sep 25, 2013 #

1 PM

Running 44:07 [2] 7.25 km (6:05 / km) +150m 5:31 / km
shoes: Nike Lunarfly 4

to froge dam and back with owens and matt elkington

Tuesday Sep 24, 2013 #

6 PM

Running 25:10 [3] 5.48 km (4:36 / km)
shoes: Nike Lunarfly 4

was going hallam harriers but was running late so went on my own and then bumped in to paul and them so went with them.

Monday Sep 23, 2013 #

5 PM

Running warm up/down 13:49 [2] 2.32 km (5:57 / km)
shoes: Nike Lunarfly 4

run with rhona to go and see the athletics

Running intervals 13:49 [5] 4.19 km (3:18 / km) +40m 3:09 / km
shoes: Nike Lunarfly 4

500m relay reps in Weston park with the uni athletics club, meet 2 lads my age all of which are pretty decent, done a 16;40 5k and another XC guy, sound guys and up for training runs!!

also they asked us 3 to run for them in the notherns in a 2 weeks, good clubs and impressed, probs could have been quicker but not feeling 100% ;)

6 PM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Lunarfly 4

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