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Training Log Archive: White Kenyan

In the 7 days ending Jun 8, 2014:

activity	#	time	miles		km		+m
Running	11	5:38:28	41.92	(8:04)	67.46	(5:01)	450
Orienteering	1	24:05	3.36	(7:11)	5.4	(4:28)
Core/Stretching	2	21:00
Total	12	6:23:33	45.27		72.86		450

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Sunday Jun 8, 2014 #

11 AM

Running long 1:03:21 [2] 12.56 km (5:03 / km) +250m 4:35 / km
shoes: Inov8 X-Talon 190 (Orange)

longish run, stopped and let bertie do another 2 miles at half way as I didn't want to do too much before trafford

Saturday Jun 7, 2014 #

9 AM

Running 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Nike Lunarfly 4 (Pink)

10 AM

Running intervals 4:48 [5] 1.8 km (2:40 / km)
shoes: Nike Matumbo

6x300 [2min]

48, 48, 48, 47, 48 ,47

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Nike Lunarfly 4 (Pink)

Friday Jun 6, 2014 #

10 AM

Running 21:07 [2] 4.22 km (5:00 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)

Steady

7 PM

Running 32:49 [2] 5.45 km (6:01 / km) +200m 5:05 / km
shoes: Inov8 X-Talon 190 (Orange)

down at the castleton fell face, just watching and jogging up to mam tor as I have a track session tomorrow and 3000m on Tuesday which I want to be fresh for

Thursday Jun 5, 2014 #

4 PM

Running warm up/down 17:27 [2] 3.48 km (5:01 / km)
shoes: Nike Lunarfly 4 (Pink)

Orienteering 24:05 [4] 5.4 km (4:28 / km)
shoes: Nike Lunarfly 4 (Pink)

Venice sprintervals on ponderosa kris planned with the man himself and will

5 PM

Running warm up/down 17:55 [2] 3.02 km (5:56 / km)
shoes: Nike Lunarfly 4 (Pink)

Core/Stretching 10:00 [1]

Wednesday Jun 4, 2014 #

2 PM

Running long 1:03:46 [2] 12.61 km (5:03 / km)

very steady up porter with matt and ed

Tuesday Jun 3, 2014 #

3 PM

Running 29:07 [2] 6.36 km (4:35 / km)
shoes: Nike Lunarfly 4 (Pink)

jog to woodburn

Running intervals 12:00 [5] 3.71 km (3:14 / km)
shoes: Nike Lunarfly 4 (Pink)

4x1km [2minutes]

there was some school sports day on so the track was shut which was a pain but did it on the roads, so not as good as I wanted to wear my spikes and hit the track.

needed the toilet from the start which slowed me down a lot but still got it down, all above 920m but considering it was on the road, round corners, uneven surfaces and needed a shit ill take that. looking forward to Trafford next week.

4 PM

Running warm up/down 11:18 [2] 2.15 km (5:15 / km)
shoes: Nike Lunarfly 4 (Pink)

6 PM

Core/Stretching 11:00 [1]

Monday Jun 2, 2014 #

5 PM

Running 19:50 [2] 4.06 km (4:53 / km)
shoes: Nike Lunarfly 4 (Pink)

steady down the lane

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