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Training Log Archive: White Kenyan

In the 7 days ending May 25, 2014:

activity	#	time	miles		km		+m
Running	9	4:53:33	41.48	(7:05)	66.75	(4:24)	350
Core/Stretching	1	6:00
Drills	1	5:00	0.37	(13:25)	0.6	(8:20)
Total	10	5:04:33	41.85		67.35		350

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Sunday May 25, 2014 #

1 PM

Running 43:53 [3] 10.01 km (4:23 / km)
shoes: Nike Lunarfly 4 (Pink)

probally to hard of a run yesterday with henry and again today so didn't go too far and had already done my long run on Wednesday. at home then headed back to Sheffield although I know regreat that as I forgot shutlingshoe was tomorrow

Saturday May 24, 2014 #

3 PM

Running 33:54 [3] 7.91 km (4:17 / km)
shoes: Nike Lunarfly 4 (Pink)

Delamere with Henry

Friday May 23, 2014 #

7 PM

Running warm up/down 14:51 [3] 3.4 km (4:22 / km)
shoes: Nike Lunarfly 4 (Pink)

WU

2km steady with Henry and Chris Perry. Then get ready and tempo to the start

Running race 16:03 [5] 5.0 km (3:13 / km)
shoes: Adidas Adizero Adios

Chrisleton 5k

Good race, had the plan of sticking at 3:12 ish through out to get sub 16. First 1k was about 3:03 even still holding back with the surge from the start.

First mile was 5:03, second mile was 5:21 which went back through the start which was a bit windy along here.

Last mile was 5:12 were I picked it up and left the group gainin on the next group just Infront, felt good and would have pushed on earlier but with it being the first 5k of the year I didn't want to risk it. Looking forward to doing some more before JWOC and hopefully a sub 16, but I'm chuffed with this time and proves I've been training well and I am in the shape I thought I was.

8 PM

Running warm up/down 18:59 [1] 3.42 km (5:33 / km)
shoes: Nike Lunarfly 4 (Pink)

WD with Ciaran

Thursday May 22, 2014 #

5 PM

Running 16:42 [2] 3.6 km (4:38 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)

steady before Chriselton tomorrow

Wednesday May 21, 2014 #

2 PM

Running long 1:14:03 [2] 15.19 km (4:52 / km) +350m 4:22 / km
shoes: Nike Lunarfly 4 (Pink)

A bit longer than planned but a lovely day and a good group of us. Up to ox stones and back

Tuesday May 20, 2014 #

6 PM

Running warm up/down 10:18 [2] 2.53 km (4:04 / km)
shoes: Adidas Adizero Adios

warm up

Running intervals 21:00 [5] 6.7 km (3:08 / km)
shoes: Adidas Adizero Adios

ShUOC Intervals

30,1,2,3,4,4,3,2,1,30

haven't been in a while and been hitting up the track instead, but the field is back in prime shape, also a good group of me, jack wright, crickmore and will.

just sat on johnys shoulder and never felt like I was full on striding out, took a few on and speeded up at the front at on my own. was sick after the first 4 minuter as I had a cliff bar at 5 which wasn't good, so went for a drink in the stream :S then carried on fine.

never felt like I was full on pushing, looking forward to Friday now, great confidence booster session.

30-181
1-330
2-662
3-970
4-1240
4-1210
3-937
2-634
1-352
30-175

Drills warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Adidas Adizero Adios

drills and strides

7 PM

Running warm up/down 13:41 [2] 2.44 km (5:36 / km)
shoes: Adidas Adizero Adios

Monday May 19, 2014 #

11 AM

Core/Stretching 6:00 [1]

6 PM

Running 30:09 [2] 6.55 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady Monday 30

Bumped in to kris up porter so ran the rest with him

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