Training Log Archive: White KenyanIn the 7 days ending Nov 9, 2014:
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Sunday Nov 9, 2014 #
Running long 1:34:18 [1] 17.92 km (5:16 / km) +370m 4:46 / km
shoes: Nike Lunarfly 4 (Pink)
Went out with the intention of going to the pub to play pool last night with a few of the ShUOC boys but ended up getting smashed after the whisky shots came out and ended up going pop tarts and with having a cold this week decided a steady pace would be good.
great run.
Saturday Nov 8, 2014 #
Running warm up/down 12:39 [2] 3.0 km (4:13 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 17:02 [5] 5.0 km (3:24 / km) +60m 3:13 / km
shoes: Nike Lunarfly 4 (Pink)
wanted about 16:30/40, but pretty pleased with this. set of fairly comfortable in a big group including Horton and Wright going at a good pace but not gunning it. Thought the guy who won would have done low 16 but he only did 16:35 so judged myself of him as well.
Ran 16:55 in the middle of march when I was running really well so do to this in winter training in the wet and with lots of miles in my legs is good. good progress check and a good killer hill session after too, roll on XC next weekend!
good ShUOC train with all 3 of us 6 seconds apart.
Running 5:51 [1] 0.88 km (6:39 / km)
shoes: Nike Lunarfly 4 (Pink)
Running hills 6:37 [5] 1.22 km (5:25 / km)
shoes: Nike Lunarfly 4 (Pink)
37,36,35,34.
Running 4:28 [1] 0.67 km (6:40 / km)
shoes: Nike Lunarfly 4 (Pink)
Running hills 3:35 [5] 0.61 km (5:52 / km)
shoes: Nike Lunarfly 4 (Pink)
15,14,14,14.
Running warm up/down 16:52 [2] 2.61 km (6:28 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 24:44 [2] 4.87 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)
Steady 3 miles with tom
Friday Nov 7, 2014 #
Running 49:06 [2] 9.49 km (5:10 / km)
shoes: Nike Lunarfly 4 (Pink)
Thursday Nov 6, 2014 #
Running warm up/down 17:07 [2] 3.82 km (4:29 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 12:34 [5] 4.0 km (3:09 / km)
shoes: Nike Lunarfly 4 (Pink)
New loop in the park starting at the gate up to Endcliffe down the road, left to the roundabout then down the road where the park run goes to just before the monument. slightly downhill but a 200m uphill stretch at the start, also some bits where a bit leafy. But a good session and good company just hanging on to the back of the other, legs felt a bit tired with the amount of miles in them but still running strong.
3.06, 3.11, 3.09, 3.07.
Running warm up/down 21:12 [1] 3.67 km (5:47 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Nov 5, 2014 #
Running 24:20 [2] 4.93 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 46:22 [2] 10.74 km (4:19 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday Nov 4, 2014 #
Running warm up/down 13:21 [2] 2.93 km (4:33 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 26:39 [4] 7.65 km (3:29 / km) +70m 3:20 / km
shoes: Nike Lunarfly 4 (Pink)
did the normal thing starting first and Bertie giving me a minute which was good when he came in sight at 2 mile and then took a while to get me as we where both smashing it then and then I hung on to him as long as I could.
probably started a bit slow on the first mile and could have gone harder but would rather start comfortably and ramp it up hard towards the end. coming down eccy road was fun in the bus lane but a lot of people in the way which meant I was stopping and starting a fair bit.
think I could have gone slightly harder but didn't want to blow up, good session.
5.48, 6.12 (hill), 5.22, 5.13, 4.02 (1.21km - 3:20min/km).
Running warm up/down 15:44 [2] 3.03 km (5:12 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Nov 3, 2014 #
Running 33:53 [2] 7.02 km (4:50 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 41:32 [2] 8.29 km (5:01 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
shoes: Nike Lunarfly 4 (Pink)
Good to be back on the big Mondays.