Training Log Archive: White KenyanIn the 7 days ending Jul 5, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jul 5, 2015 #
Running 35:02 [2] 8.58 km (4:05 / km)
shoes: Nike Mileage Boots
Running 3:00 [3] 0.96 km (3:08 / km)
shoes: Nike Mileage Boots
155, 155, 160, 154, 169, 164.
Saturday Jul 4, 2015 #
Cycling warm up/down 12:05 [1]
Running intervals 10:56 [4] 3.72 km (2:56 / km)
shoes: Nike Matumbo
75, 73, 72.
72, 72, 72.
74, 72, 69.
Pretty comfortable and a good new approach.
Cycling warm up/down 10:00 [1]
Friday Jul 3, 2015 #
Cycling 50:23 [2]
Running 27:21 [2] 6.55 km (4:11 / km)
shoes: Adidas Boost
Thursday Jul 2, 2015 #
Running tempo 44:58 [4] 11.19 km (4:01 / km)
shoes: Adidas Boost
10:00 - 2.99km - 3:21min/km. Hardish but comfortable and consistent.
Steady 10 was around 6.20/30min/mile.
Wednesday Jul 1, 2015 #
Running 1:03:54 [2] 14.01 km (4:34 / km)
shoes: Nike Mileage Boots
Tuesday Jun 30, 2015 #
Running warm up/down 9:41 [2] 1.96 km (4:56 / km)
shoes: Nike Mileage Boots
Drills warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Matumbo
Running race 9:23 [5] 3.0 km (3:08 / km)
shoes: Nike Matumbo
Absolute roasting, not a night for a PB/improvement. Solid performance considering. Slightly tight quad and Sunday's run far from ideal. Stuff to consider next time.
Running warm up/down 20:25 [1] 4.21 km (4:51 / km)
shoes: Adidas Boost
Monday Jun 29, 2015 #
Running 13:51 [2] 3.22 km (4:18 / km)
shoes: Adidas Boost
Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas Boost