Training Log Archive: White KenyanIn the 7 days ending Jul 19, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jul 19, 2015 #
Running 40:09 [2] 8.92 km (4:30 / km)
shoes: Nike Mileage Boots
Saturday Jul 18, 2015 #
Running warm up/down 6:52 [2] 1.6 km (4:17 / km)
shoes: Adidas Adizero Adios
Running intervals 14:01 [5] 4.98 km (2:49 / km)
shoes: Adidas Adizero Adios
3.06, 34, 32, 32.
3.03, 33, 32, 32.
2.59, 32, 30, 31.
Really good session, on my own and a strong wind in certain parts of the track, so some times could be worth more, only the middle 200s weren't into the wind. Was clocking quicker times on my garmin but working off the track distance markers and not my watch.
Running warm up/down 9:52 [1] 1.99 km (4:57 / km)
shoes: Adidas Adizero Adios
Friday Jul 17, 2015 #
Strength + Conditioning 30:00 [1]
(rest day)
Thursday Jul 16, 2015 #
Running 18:33 [2] 4.01 km (4:38 / km)
shoes: Nike Mileage Boots
Running warm up/down 4:34 [2] 0.88 km (5:11 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 47:50 [4] 6.74 km (7:06 / km) +210m 6:08 / km
shoes: Inov 8 X-Talon 190
Cruising round focusing on good navigation.
Running warm up/down 10:30 [2] 1.89 km (5:33 / km)
shoes: Inov 8 X-Talon 190
Wednesday Jul 15, 2015 #
Cycling 30:00 [2]
Running 38:49 [2] 9.67 km (4:01 / km) +20m 3:58 / km
shoes: Nike Mileage Boots
Was a real struggle at times to run any slower than 3:50min/km, other than not to feel like I was walking. Nice evening and really enjoyable run.
Tuesday Jul 14, 2015 #
Running 19:02 [2] 4.11 km (4:38 / km)
shoes: Nike Mileage Boots
Running warm up/down 14:06 [2] 3.17 km (4:27 / km)
shoes: Adidas Boost
Running intervals 11:21 [5] 4.1 km (2:46 / km)
800, 200, 700, 200, 600, 200, 500, 200, 400, 200. (90).
2.21, 33, 2.03, 33, 1.44, 33, 1.22, 32, 66, 31.
Nice tough session, legs felt pretty tired after starting to finally get my way in to some more respectable training over the past few weeks, especially last week. Cruising the 200s at a nice pace. Still running well and a top group out tonight, averaging about 6th in the pecking order.
Drills warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Adidas Boost
Running warm up/down 15:53 [1] 3.17 km (5:01 / km)
shoes: Adidas Boost
Monday Jul 13, 2015 #
Cycling 53:07 [1]
Nice and easy