Training Log Archive: White KenyanIn the 7 days ending Nov 17, 2013:
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Sunday Nov 17, 2013 #
6 PM
Running 25:27 [2] 5.18 km (4:55 / km)
shoes: Nike Lunarfly 4
steady
Saturday Nov 16, 2013 #
2 PM
Running warm up/down 11:06 [2] 2.34 km (4:45 / km)
shoes: Nike Pegasus 29
WU
Running race 37:37 [5] 10.11 km (3:43 / km) +80m 3:35 / km
shoes: Qasics Hyper XC
North staffs XC league race 3 at park hall
Felt pretty good after last week, set out at a good pace but nothing daft the leaders where only 150m after the first lap. Worked my way up and found myself with 2 stokies and a lad from trentham, few raises of pace and swapping of places but nothing major then with 2.5k left I shot out the back of the group and attached TDF style pulling out 5 metres and then attacked the next hill and left them although the trentham runner stuck with my increase just always a few metres behind! Came 13th and everyone was pretty impressed by my performance and again I felt strong and good even at the end! So things are looking good and apparently I've grown...
Much quicker and better than last year ill find last years result later
Felt pretty good after last week, set out at a good pace but nothing daft the leaders where only 150m after the first lap. Worked my way up and found myself with 2 stokies and a lad from trentham, few raises of pace and swapping of places but nothing major then with 2.5k left I shot out the back of the group and attached TDF style pulling out 5 metres and then attacked the next hill and left them although the trentham runner stuck with my increase just always a few metres behind! Came 13th and everyone was pretty impressed by my performance and again I felt strong and good even at the end! So things are looking good and apparently I've grown...
Much quicker and better than last year ill find last years result later
3 PM
Running warm up/down 8:12 [2] 1.5 km (5:28 / km)
shoes: Qasics Hyper XC
WD
Thursday Nov 14, 2013 #
4 PM
Running tempo 31:26 [3] 6.84 km (4:36 / km)
shoes: Nike Pegasus 29
Tempo up to porter dam (15 min) then jog back before awards night
Wednesday Nov 13, 2013 #
3 PM
Running long 1:10:34 [2] 12.04 km (5:52 / km)
shoes: Inov 8 X-Talon 190
2nd photo shoot
Tuesday Nov 12, 2013 #
11 AM
Strength + Conditioning 15:00 [1]
6 PM
Running 20:30 [3] 4.38 km (4:41 / km)
shoes: Nike Pegasus 29
Feeling tired and slightly tired so decided to miss intervals
Monday Nov 11, 2013 #
3 PM
Running 58:08 [3] 12.05 km (4:49 / km)
shoes: Nike Lunarfly 4
proablly a bit to far for a recovery day, but still getting used to the plan and would have been fine if my calf wasn't tight not from the race from last week, must have tweeked it
5 PM
Strength + Conditioning 30:00 [1]
circuits