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Training Log Archive: White Kenyan

In the 7 days ending Dec 28, 2014:

activity # timemileskm+m
  Running11 6:46:52 56.6(7:11) 91.08(4:28) 600
  Total11 6:46:52 56.6(7:11) 91.08(4:28) 600

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MoTuWeThFrSaSu

Sunday Dec 28, 2014 #

10 AM

Running long 1:45:19 [1] 19.32 km (5:27 / km) +500m 4:50 / km
shoes: Inov8 X-Talon 190 (Orange)

Saturday Dec 27, 2014 #

2 PM

Running warm up/down 11:42 [2] 2.46 km (4:45 / km)
shoes: Nike Mileage Boots

Running intervals 16:00 [5] 5.45 km (2:56 / km)
shoes: Nike Mileage Boots

16x1 minute [60]
3 PM

Running 18:31 [2] 4.12 km (4:30 / km)
shoes: Nike Mileage Boots

Run home
10 PM

Running 17:50 [2] 4.05 km (4:24 / km)
shoes: Nike Mileage Boots

Friday Dec 26, 2014 #

12 PM

Running 56:42 [2] 13.01 km (4:21 / km) +100m 4:12 / km
shoes: Nike Mileage Boots

Run in Delamere with Valentineo and Perry, whilst Dad and Henry's Dad did a run too. Little effort up Old Pale at the end, left Henry for dead - feeling good.

Thursday Dec 25, 2014 #

Note
(rest day)

Family Day - Merry Christmas.

Wednesday Dec 24, 2014 #

9 AM

Running 26:58 [2] 6.02 km (4:29 / km)
shoes: Nike Mileage Boots

steady
6 PM

Running 45:10 [2] 9.66 km (4:41 / km)
shoes: Nike Mileage Boots

Christmas lights run with Dad - good run.

Tuesday Dec 23, 2014 #

7 PM

Running warm up/down 14:41 [2] 3.18 km (4:37 / km)
shoes: Nike Mileage Boots

WU

Running intervals 21:00 [5] 6.92 km (3:02 / km)
shoes: Nike Mileage Boots

7x3 minutes [2 minutes] back at Vale Royal!

Hitting around 970/980m each time, soild session with a good set of lads around me, leading out a rep each.

Got the forms too now to switch maembership!
8 PM

Running warm up/down 14:20 [2] 2.92 km (4:55 / km)
shoes: Nike Mileage Boots

WD

Monday Dec 22, 2014 #

11 AM

Running 21:49 [2] 5.37 km (4:04 / km)
shoes: Nike Mileage Boots

Monday morning, didn't wake up till 11.30 so was a bit pissed off probably why I went quicker than I should have

6.41, 6.39, 6.20
6 PM

Running 36:50 [2] 8.6 km (4:17 / km)
shoes: Nike Mileage Boots

its good to be back on the grind. running is so easy on the flat, sub 7 minute mileing without even realising.

7.04, 7.02, 6.47, 6.48, 6.46.

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