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Training Log Archive: White Kenyan

In the 7 days ending Dec 6, 2015:

activity	#	time	miles		km		+m
Running	11	6:51:17	56.75	(7:15)	91.33	(4:30)	250
Strength + Conditioning	3	1:20:00
Orienteering	1	23:01	3.57	(6:27)	5.75	(4:00)
Total	14	8:34:18	60.32		97.08		250

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Sunday Dec 6, 2015 #

4 PM

Running 38:00 [1] 8.0 km (4:45 / km)
shoes: Nike Pegasus 30

jog back from football - broken man.

60 mile including SPOOK not to bad.

Saturday Dec 5, 2015 #

Event: SPOOK Relays

11 AM

Running warm up/down 16:10 [2] 3.52 km (4:36 / km)

12 PM

Orienteering 8:12 [5] 2.12 km (3:52 / km)
shoes: Inov 8 X-Talon 190

SPOOK Relay Leg 1 for #OACJapaneseRoadmen

Good head to head battle with Kris. Took a good route on the long leg and got a gap.

Orienteering race 9:26 [5] 2.24 km (4:13 / km)
shoes: Inov 8 X-Talon 190

one bad RC and got trapped on the way to 1, probably 30/40 seconds worth.

Orienteering race 5:23 [4] 1.39 km (3:52 / km)
shoes: Inov 8 X-Talon 190

last leg quick blast.

good courses from Nic.

1 PM

Running hills 17:16 [4] 3.53 km (4:53 / km)
shoes: Inov 8 X-Talon 190

3 long hills at tempo ~2 mins

5 short hills at speed ~12 seconds

Running warm up/down 11:43 [1] 2.15 km (5:27 / km)
shoes: Nike Pegasus 30

home

Friday Dec 4, 2015 #

4 PM

Running 44:59 [3] 9.26 km (4:51 / km)
shoes: Nike Pegasus 30

cruise in rivelin with TH after getting a first, nice. SPOOK.

Thursday Dec 3, 2015 #

Running 1:05:47 [2] 15.03 km (4:23 / km) +250m 4:02 / km
shoes: Nike Pegasus 30

Wednesday Dec 2, 2015 #

6 AM

Running 36:46 [1] 7.47 km (4:55 / km)
shoes: Nike Pegasus 30

7 AM

Strength + Conditioning 40:00 [1]

SENS ft special sprint training

5 PM

Running 47:04 [2] 10.03 km (4:42 / km)
shoes: Nike Pegasus 30

Tuesday Dec 1, 2015 #

8 AM

Running 21:11 [1] 4.37 km (4:51 / km)
shoes: Nike Pegasus 30

5 PM

Running 26:29 [2] 5.76 km (4:36 / km)
shoes: Nike Pegasus 30

Running intervals 28:00 [5] 9.35 km (3:00 / km)
shoes: Boston Boost

15x2 minutes 7, miss one, 7 again. Solid.

7 PM

Running warm up/down 11:35 [1] 2.36 km (4:54 / km)
shoes: Nike Pegasus 30

Monday Nov 30, 2015 #

5 PM

Running 46:17 [2] 10.5 km (4:24 / km)
shoes: Nike Pegasus 30

Down to Charlotte Court to meet DB

Strength + Conditioning 25:00 [1]

ShUOC circuits

6 PM

Strength + Conditioning 15:00 [1]

Special sprint training on the machines

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