Training Log Archive: White KenyanIn the 7 days ending May 11, 2014:
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Sunday May 11, 2014 #
Running long 1:30:38 [2] 18.52 km (4:54 / km) +400m 4:25 / km
shoes: Inov8 X-Talon 190 (Orange)
Rivelin, Wyming Brook, Redmires Reservoirs, back across the moor and down Porter Valley.
Nearly finished my training, but been doing lots of looking into the maps and Zoe sent some good stuff from when she went, really buzzing it!
Saturday May 10, 2014 #
Running warm up/down 9:34 [2] 2.07 km (4:37 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 17:52 [4] 5.0 km (3:34 / km) +60m 3:22 / km
shoes: Nike Lunarfly 4 (Pink)
legs felt they had weights attached to them, going to go the physio this week. and back to proper training sessions wise and less miles between them.
legs felt crap but everything else was fine and felt like I could have pushed much harder but the legs didn't allow, some guy tried to outsprint me with 300m to go so a put a little effort in to the end and dropped him for dead haha
Running warm up/down 11:43 [2] 2.1 km (5:35 / km)
shoes: Nike Lunarfly 4 (Pink)
Note
Im not pleased with the last few weeks because off tapering for the JK and then resting afterwards so it feels like I've missed lots of proper training, but it was needed and got what I was aiming for and im ready to hit it hard and proper now with a good plan.
10 weeks to go which is plenty off time and to get some real speed and got plenty of road races coming up to see where im at.
Friday May 9, 2014 #
Running 22:03 [2] 4.81 km (4:35 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)
Thursday May 8, 2014 #
Orienteering 38:24 [3] 5.9 km (6:31 / km) +135m 5:50 / km
shoes: Inov8 X-Talon 190 (Orange)
as soon I got there I wish I had gone the track, boring legs, the only good bit was in the north and a little bit between 10-12.
head wasn't with it as I just keep thinking I should have gone the track, good fun through and just jogging round, made 2 stupid mistakes through, 10 I clipped the control then went walk about and on 3, there was axtra fence on the map so went off at a different angle.
soild training starting again now, plenty of track now
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Wednesday May 7, 2014 #
Running 12:42 [2] 2.57 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 32:43 [2] 6.71 km (4:53 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday May 6, 2014 #
Core/Stretching 10:00 [1]
Running warm up/down 6:11 [2] 1.11 km (5:34 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running race 41:11 [5] 9.15 km (4:30 / km) +312m 3:51 / km
shoes: Inov8 X-Talon 190 (Orange)
went out last night but nothing to mad but still not ideal. pleased with this run. after 6km I was only 20 seconds behind willy and 40 behind bertie but then bertie took the wrong route and pulled loads of time and got DSQ and I struggled to get a good footing on the top path so lost time and wasn't going as fast as I liked. but ran the last 1km in 3:10 which is good after that and that's my target pace for the 5km this year.
won a bottle of wine and beer and about a weeks worth of fruits!!!
http://www.dpfr.org.uk/results/3496
Running warm up/down 6:00 [2] 0.72 km (8:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
Monday May 5, 2014 #
Running 17:00 [2] 3.78 km (4:30 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)
Core/Stretching 12:00 [1]