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Training Log Archive: White Kenyan

In the 7 days ending Dec 8, 2013:

activity

time

miles

Running

3:55:11

32.96

(7:08)

53.04

(4:26)

190

Orienteering

55:56

4.55

(12:17)

7.33

(7:38)

300

26c

Strength + Conditioning

30:00

Drills

10:00

0.62

(16:06)

1.0

(10:00)

Core/Stretching

5:00

Total

5:36:07

38.13

61.37

490

26c

1:27

0:00

» now

Sunday Dec 8, 2013 #

11 AM

Running warm up/down 5:11 [2] 1.02 km (5:05 / km)
shoes: Qasics Hyper XC

WU

pretty shit was in Tesco until 15 minutes before the race waiting to have a shit as they didn't have any toilets at the race, so a brief and not to good warm up with no real speed stuff

Running race 39:37 [5] 10.21 km (3:53 / km) +130m 3:39 / km
shoes: Qasics Hyper XC

South Yorkshire XC Championships and final league race at pinstone

what looked a shit and boring course was pretty tough with some good tough climbs and downhills and fast surface as it wanst to muddy but very windy which slowed it down, feeling sluggish and did parkrun yesterday too, good training run and looking forward to Cheshire championships on the flat where I should do well

12 PM

Running warm up/down 11:18 [2] 1.68 km (6:44 / km)
shoes: Qasics Hyper XC

warm down being followed by some cyclo-cross rider called owens in a radio shack kit, pro?

Saturday Dec 7, 2013 #

8 AM

Running warm up/down 7:45 [2] 2.03 km (3:49 / km)
shoes: Nike Lunarfly 4

brief WU

9 AM

Running tempo 17:21 [4] 5.0 km (3:28 / km) +60m 3:16 / km
shoes: Nike Lunarfly 4

controlled parkrun, steady first little lap then steady up the hill catching the ground up slowly then worked the downhill on both laps, not pushing full on with XC tomorrow, looking forward to doing one on the flat at home when im back

Running warm up/down 15:26 [2] 2.79 km (5:32 / km)
shoes: Nike Lunarfly 4

Friday Dec 6, 2013 #

Note
(rest day)

Thursday Dec 5, 2013 #

6 PM

Orienteering 55:56 [3] 7.33 km (7:38 / km) +300m 6:20 / km
26c shoes: Inov 8 X-Talon 190

wincobank night event

some bits where shit but mostly nice, good fun never really running that hard just working on bearings and a good terrain run, not really a night O guy so good to do some

Running warm up/down 2:33 [2] 0.4 km (6:22 / km)
shoes: Inov 8 X-Talon 190

brief WU

Wednesday Dec 4, 2013 #

9 AM

Running 22:36 [2] 4.57 km (4:57 / km)
shoes: Nike Lunarfly 4

pre-breakfast run

5 PM

Running 34:50 [2] 7.46 km (4:40 / km)
shoes: Nike Lunarfly 4

pre circuits with will

Strength + Conditioning 30:00 [1]

athletics circuits

Tuesday Dec 3, 2013 #

6 PM

Running warm up/down 18:21 [2] 4.3 km (4:16 / km)
shoes: Nike Lunarfly 4

Running intervals 20:31 [5] 5.81 km (3:32 / km)
shoes: Qasics Hyper XC

90 seconds hard 30 seconds rolling, 4 times, 3 sets

good stuff, took it out hard, then for the second set sat with owens then kicked in later, missed the last 90 felt pretty tired but felt strong which is good for this part of the season, looking good

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Qasics Hyper XC

Jackie drills

7 PM

Running warm up/down 15:33 [2] 2.66 km (5:51 / km)
shoes: Nike Lunarfly 4

Core/Stretching 5:00 [1]

Monday Dec 2, 2013 #

3 PM

Running 24:09 [2] 5.11 km (4:44 / km)
(rest day) shoes: Nike Lunarfly 4

steady up Endcliffe park and bingham working on running style etc

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