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Training Log Archive: White Kenyan

In the 7 days ending Oct 5, 2014:

activity # timemileskm+m
  Running12 7:32:45 56.53(8:01) 90.98(4:59) 450
  Strength + Conditioning1 25:00
  Total12 7:57:45 56.53 90.98 450

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MoTuWeThFrSaSu

Sunday Oct 5, 2014 #

1 PM

Running long 1:21:21 [2] 16.19 km (5:01 / km) +300m 4:36 / km
shoes: Nike Lunarfly 4 (Pink)

Saturday Oct 4, 2014 #

10 AM

Running 9:41 [2] 2.33 km (4:09 / km)
shoes: Nike Lunarfly 4 (Pink)

Downhill jog to eccy road to catch the bus with eryri be else, running pretty late a I somehow slept in
11 AM

Running 57:10 [2] 9.74 km (5:52 / km)
shoes: Inov8 X-Talon 190 (Orange)

ShUOC give it ago fell running
5 PM

Running 23:22 [2] 4.89 km (4:47 / km)
shoes: Nike Lunarfly 4 (Pink)

steady double day miles with bertie, he did 5 but I didn't want to over do it so just did 3, looking at 55-60 miles this week, feeling good too.

Friday Oct 3, 2014 #

6 PM

Running 41:04 [1] 8.3 km (4:57 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)

Easy

Thursday Oct 2, 2014 #

6 PM

Running warm up/down 14:55 [2] 3.18 km (4:41 / km)
shoes: Nike Lunarfly 4 (Pink)

7 PM

Running tempo 25:41 [4] 6.67 km (3:51 / km) +150m 3:28 / km
shoes: Nike Lunarfly 4 (Pink)

Tempo with Bertie, 0.5 mile flat ish the a mile and half steep with kicked like mad at the top then a flat undulating mile then a mile down hill finishing down shore lane.

Running warm up/down 11:52 [2] 2.05 km (5:47 / km)
shoes: Nike Lunarfly 4 (Pink)

Jog back

Wednesday Oct 1, 2014 #

3 PM

Running 1:15:55 [2] 13.68 km (5:33 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC porter

Tuesday Sep 30, 2014 #

6 PM

Running warm up/down 16:32 [2] 3.08 km (5:22 / km)
shoes: Nike Lunarfly 4 (Pink)

WU

Running intervals 15:50 [4] 4.67 km (3:23 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC intervals, out the night before and got a cold so not bad.

3x5 minutes: 1.49k, 1.46k, 1.42k.

Then two 150m ish strides.

7 PM

Running warm up/down 22:18 [1] 3.7 km (6:02 / km)
shoes: Nike Lunarfly 4 (Pink)

WD and jog back with barber.

Monday Sep 29, 2014 #

11 AM

Running 26:39 [2] 5.49 km (4:51 / km)
shoes: Nike Lunarfly 4 (Pink)

Pre breakfast run, felt like shit
5 PM

Running 30:25 [2] 7.01 km (4:20 / km)
shoes: Nike Lunarfly 4 (Pink)

Run before circuits feeling much better: 6.37, 6.40, 7.09, 7.01

Strength + Conditioning 25:00 [1]

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