Training Log Archive: White KenyanIn the 7 days ending Dec 27, 2015:
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Sunday Dec 27, 2015 #
5 PM
Running 35:52 [1] 8.08 km (4:26 / km)
shoes: Nike Pegasus 30
Taking the Adam Potter approch to training today.
Saturday Dec 26, 2015 #
9 AM
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Boston Boost
Short WU
Running race 17:20 [5] 5.0 km (3:28 / km)
shoes: Boston Boost
Delamere Boxing Day Parkrun - SILVER medal
Lacking sleep + copious cannon ales + lots of food = hard work with a small chunder
Lacking sleep + copious cannon ales + lots of food = hard work with a small chunder
Running warm up/down 19:16 [1] 3.23 km (5:58 / km)
shoes: Boston Boost
WD with Dad
Friday Dec 25, 2015 #
Note
(rest day)
Merry Christmas
Thursday Dec 24, 2015 #
6 PM
Running 17:38 [3] 4.09 km (4:19 / km)
Easy run with a 1km stride in the middle, 3.09.
Wednesday Dec 23, 2015 #
12 PM
Cycling 1:48:47 [1]
Christmas Cycle with Dad.
46.84km - 2:19min/km
Beeston Castle and back, great weather and great views.
46.84km - 2:19min/km
Beeston Castle and back, great weather and great views.
Tuesday Dec 22, 2015 #
7 PM
Running warm up/down 7:58 [2] 1.65 km (4:50 / km)
shoes: Nike Pegasus 30
Short WU due to a road block.
Running intervals 26:00 [5] 8.39 km (3:06 / km)
shoes: Nike Pegasus 30
VRAC Tempo Tuesday
5 Mins (2 Mins) 4 Mins (90 Secs) 3 Mins (60 Secs) 2 Mins hard (60 Secs) 3 Mins (90 Secs) 4 Mins (2 Mins) 5 Mins.
1.66km
1.31km
0.98km
0.67km
0.95km
1.26km
1.57km
Good tough session, few people not doing the whole thing, but had company from BIG Stu throughout and especially welcome on the last two reps. Standard cinder track so cant read to much into the figures, but pretty happy with the session and paces for this stage of the year/ankle injury setback.
5 Mins (2 Mins) 4 Mins (90 Secs) 3 Mins (60 Secs) 2 Mins hard (60 Secs) 3 Mins (90 Secs) 4 Mins (2 Mins) 5 Mins.
1.66km
1.31km
0.98km
0.67km
0.95km
1.26km
1.57km
Good tough session, few people not doing the whole thing, but had company from BIG Stu throughout and especially welcome on the last two reps. Standard cinder track so cant read to much into the figures, but pretty happy with the session and paces for this stage of the year/ankle injury setback.
8 PM
Running warm up/down 14:50 [1] 2.85 km (5:12 / km)
WD with CJP.
"Feds arrived as we were packing up as the session was that nwaughty" (Perry, 2015).
"Feds arrived as we were packing up as the session was that nwaughty" (Perry, 2015).
Monday Dec 21, 2015 #
9 AM
Running 18:26 [2] 4.14 km (4:27 / km)
shoes: Nike Pegasus 30
Moss Lane
Running 34:13 [2] 8.0 km (4:17 / km)
shoes: Nike Pegasus 30
Christmas Lights Run