Training Log Archive: White KenyanIn the 7 days ending Aug 21, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 21, 2016 #
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Boston Boost
Running intervals 5:36 [5] 1.8 km (3:07 / km)
shoes: Boston Boost
52.89; 50.85; 51.15.
51.48; 49.67, 50.23.
Nice little session on Moss Lane after a morning of catching up on Mo's 5000m and all of the McGregor v Diaz 2 drama after over sleeping my alarm in the night. Working down from 3k pace to 1500m pace, last rep on each set had a slight incline.
Running intervals 40 [4] 0.23 km (2:54 / km)
shoes: Boston Boost
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Boston Boost
Saturday Aug 20, 2016 #
Running 36:00 [2] 5.0 mi (7:12 / mi)
shoes: Brooks Green Silence (GB)
Friday Aug 19, 2016 #
Running 28:32 [2] 6.45 km (4:25 / km)
shoes: Brooks Green Silence (GB)
Thursday Aug 18, 2016 #
Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
shoes: Boston Boost
Running intervals 9:05 [5] 3.15 km (2:53 / km)
shoes: Boston Boost
3.00.3
3.01.1
3.04.4
Kept getting started with the slower group out in front so some wide lapping. Pace was good, last rep started to slow but finished on pace so not bad. Muscles felt tired, good stretch is needed. Dusty night on the VRAC cinder.
Running intervals 1:02 [4] 0.4 km (2:35 / km)
shoes: Boston Boost
31.1
30.9
Jumped in with the 1500m lads as they had two reps left.
Running intervals 58 [4] 0.4 km (2:25 / km)
shoes: Boston Boost
15.8
14.4
14.2
13.5
Running warm up/down 15:30 [1] 3.0 km (5:10 / km)
shoes: Boston Boost
Wednesday Aug 17, 2016 #
Cycling 1:20:00 [1]
Tuesday Aug 16, 2016 #
Running warm up/down 14:18 [2] 3.16 km (4:32 / km)
shoes: Boston Boost
Running intervals 8:58 [5] 3.29 km (2:44 / km)
shoes: Boston Boost
66.7
66.4
66.5
66.6
68.1
67.6
68.9
67.4
-
Average: 67.2
1500m session, so pretty unsure on what pace to aim for but aiming to keep it under 68. Just sat on the back of the front carriage of the Perry train. Struggled from half way, reflective in the splits but maintained target pace when feeling knackered which is good.
Running intervals 1:02 [4] 0.42 km (2:28 / km)
21.2
20.7
20.6
Running warm up/down 16:10 [1] 3.12 km (5:11 / km)
shoes: Boston Boost
Monday Aug 15, 2016 #
Running 22:06 [1] 3.87 km (5:43 / km) +175m 4:39 / km
shoes: Inov8 X-Talon 190 (Orange)