Training Log Archive: White KenyanIn the 7 days ending Jul 26, 2015:
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Sunday Jul 26, 2015 #
Running 55:49 [2] 13.01 km (4:17 / km)
shoes: Nike Mileage Boots
Saturday Jul 25, 2015 #
Running warm up/down 13:55 [2] 2.9 km (4:48 / km)
shoes: Adidas Boost
Running hills 2:04 [5] 0.62 km (3:20 / km)
shoes: Adidas Boost
Running hills 3:59 [5] 1.32 km (3:01 / km)
shoes: Adidas Boost
Running hills 1:49 [5] 0.46 km (3:57 / km)
shoes: Adidas Boost
Running hills 3:27 [5] 1.1 km (3:08 / km)
shoes: Adidas Boost
Relaxed flat hills.
Perry, Sheen, Jacob, Rowly.
Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Boost
Running warm up/down 16:45 [2] 3.22 km (5:12 / km)
shoes: Adidas Boost
Friday Jul 24, 2015 #
Cycling 35:00 [1]
Running 27:40 [2] 4.0 mi (6:55 / mi)
shoes: Adidas Boost
Thursday Jul 23, 2015 #
Running race 16:14 [5] 5.0 km (3:15 / km)
shoes: Adidas Adizero Adios
Nice run out, treating it more as training than a race after Tuesday but knew a respectable time was doable. Legs felt good, stomach felt bad, which was on my mind a bit and could feel it throughout the race.
Good start worked my way in well, felt a bit dodgy in the middle the closed in well from 3k with a good finish, although I probably could have kicked harder, but not with this stomach. Looking forward to Capenhurst now, hopefully be able to take a considerable chunk of this time.
Milez: 5.12, 5.25, 5.16.
Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Adidas Adizero Adios
Drills warm up/down 5:00 [1] 0.1 km (50:00 / km)
Running warm up/down 16:46 [1] 3.0 km (5:35 / km)
shoes: Nike Mileage Boots
Wednesday Jul 22, 2015 #
Running 28:47 [2] 6.44 km (4:28 / km)
shoes: Nike Mileage Boots
Tuesday Jul 21, 2015 #
Running warm up/down 11:25 [2] 2.54 km (4:30 / km)
shoes: Nike Mileage Boots
Running race 9:15 [5] 3.0 km (3:05 / km)
shoes: Nike Matumbo
9.15.22
Bad slow start getting boxed in and a slow start anyway (77). Then ran well on target pace. Slightly slowed on laps 5-7 by 1 or 2 seconds. Then finished well 67 last 400 and 32 last 200, good finish, first time I've finished better in the 3k.
76.78
72.74
72.76
73.85
76.00
75.95
74.48
32.66
Encouraging performance. Get in a better race next time and it will come.
Running warm up/down 24:30 [1] 5.02 km (4:53 / km)
shoes: Nike Mileage Boots
Monday Jul 20, 2015 #
Cycling 37:15 [1]