Training Log Archive: White KenyanIn the 7 days ending Oct 26, 2014:
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Sunday Oct 26, 2014 #
7 AM
Orienteering race 2:32:22 [3] 20.0 km (7:37 / km) +900m 6:13 / km
shoes: Inov8 X-Talon 190 (Orange)
Saturday Oct 25, 2014 #
9 AM
Orienteering race 4:03:56 [3] 30.0 km (8:08 / km) +1760m 6:17 / km
shoes: Inov8 X-Talon 190 (Orange)
OMM Day 1
Thursday Oct 23, 2014 #
Note
(rest day)
Full rest day today as planned, but also got dragged out last night. Feeling alright though, steady 15/20 tomorrow!
Wednesday Oct 22, 2014 #
4 PM
Running long 1:17:11 [2] 14.18 km (5:27 / km)
shoes: Nike Lunarfly 4 (Pink)
Riveln with Horton with OMM bags at 80%, two complete rest days now!
Tuesday Oct 21, 2014 #
5 PM
Running warm up/down 28:48 [2] 6.57 km (4:23 / km)
shoes: Nike Lunarfly 4 (Pink)
WU and then 6 100s
6 PM
Running intervals 14:03 [5] 4.87 km (2:53 / km)
shoes: Adidas Adizero Adios
Hallamshire session with #unidirtymileageproject
12x400 [60] : in a pairs relay, doing it with collier so pretty much equal recoveries.
Never felt knackered after or even on the rep, recoken I could have gone a bit quicker and was running on my own as Bertie and that were doing it in a group running 63s meaning my rest would have been short - next time ill do it with them, just got the OMM on the back on my mind at the weekend.
Felt more like intensity 4, but I'll call it a 5 else what's the point of going the track!
71, 70, 69, 69, 69, 70, 71, 72, 71, 71, 69, 67.
12x400 [60] : in a pairs relay, doing it with collier so pretty much equal recoveries.
Never felt knackered after or even on the rep, recoken I could have gone a bit quicker and was running on my own as Bertie and that were doing it in a group running 63s meaning my rest would have been short - next time ill do it with them, just got the OMM on the back on my mind at the weekend.
Felt more like intensity 4, but I'll call it a 5 else what's the point of going the track!
71, 70, 69, 69, 69, 70, 71, 72, 71, 71, 69, 67.
7 PM
Running 19:34 [2] 3.67 km (5:20 / km)
shoes: Nike Lunarfly 4 (Pink)
WD with the squadron - good chat with jonny Tobin.
Monday Oct 20, 2014 #
8 AM
Running 33:12 [2] 6.72 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
5 PM
Running 31:07 [2] 6.92 km (4:30 / km)
shoes: Nike Lunarfly 4 (Pink)
Steady run with a few hills but dropped the third mile in 5:40 on the down hill and flat along fulwood road without realising
Strength + Conditioning 20:00 [1]
Circuits