Training Log Archive: White KenyanIn the 7 days ending Feb 28, 2016:
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Sunday Feb 28, 2016 #
Running long 1:40:36 [2] 20.75 km (4:51 / km) +280m 4:33 / km
shoes: Nike Pegasus 30
Saturday Feb 27, 2016 #
Running warm up/down 13:54 [2] 3.0 km (4:38 / km)
shoes: Nike Pegasus 30
Running race 30:07 [4] 7.85 km (3:50 / km) +110m 3:35 / km
shoes: Qasics Hyper XC
Maybe set of too quick with a 5.13 first mile, next to Disco Dave at the first hill, regardless felt very hungry on the second lap and then my spike started to cause me some real discomfort especially in the muddy spiral being pretty tight on my cuboid in my foot so dropped out as i don't want to risk injury at this point of the season. In terms of this season, this race was nothing but a training run. Still was pretty pissed off and nearly ended up getting back involved but think i did the right thing. Moving onwards to Trafford now which is looking good, few specific sessions this week, will eat a more bananas in two weeks. All in all, a top day and good to experience the 2,800 runners stampede.
Running warm up/down 15:32 [2] 3.11 km (5:00 / km)
shoes: Nike Pegasus 30
Friday Feb 26, 2016 #
Running 17:55 [2] 3.6 km (4:59 / km)
shoes: Adidas Boost
Thursday Feb 25, 2016 #
Running 40:33 [2] 8.1 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Wednesday Feb 24, 2016 #
Running 34:30 [2] 8.0 km (4:19 / km)
shoes: Adidas Boost
Strength + Conditioning 40:00 [1]
Very good session today, deadlifts and squats with Si for some monitoring. Supplementary bench press, shout out to DB for the 28s.
Tuesday Feb 23, 2016 #
Running 24:15 [2] 5.64 km (4:18 / km)
shoes: Nike Pegasus 30
Running intervals 14:46 [5] 5.06 km (2:55 / km)
shoes: Adidas Boost
600, 400, 600, 400, 600, 400, 400, 600, 400, 600.
1.44, 70, 1.47, 69, 1.47, 72, 69, 1.44, 69, 1.50.
Good strength session with a little emphasis on speed, happy with this times considering the short and pretty quick recovery, looking good for when we move into the next phase. Aiming for 3k pace so around 70s. Pretty good on that apart from the 72, cant really remember what happened and the 1.50 where Mycroft and that smashed the recovery so i had to solo it.
Running 14:00 [1] 2.44 km (5:44 / km)
shoes: Nike Pegasus 30
Running 6:30 [1] 1.5 km (4:20 / km)
shoes: Adidas Boost
Monday Feb 22, 2016 #
Running 51:40 [2] 11.0 km (4:42 / km) +300m 4:08 / km
shoes: Nike Pegasus 30
Strength + Conditioning 30:00 [1]