Training Log Archive: White KenyanIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
Running 47:36 [2] 11.29 km (4:13 / km)
shoes: TREDS
Saturday Jan 14, 2017 #
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Boston Boost
Running hills 10:00 [4] 2.83 km (3:32 / km)
Part 1: 10 minute tempo
Running hills 10:00 [5] 3.07 km (3:15 / km)
3.21; 3.19; 3.06; 3.27; 3.06.
Running hills 2:11 [5] 0.7 km (3:07 / km)
26.9; 25.6; 26.4; 26.1; 26.0.
Running hills 5:21 [4] 1.61 km (3:19 / km)
Was meant to be 10 minutes but a few of us settled for 5 minutes, I did a mile. Don't want to overcook.
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Boston Boost
Friday Jan 13, 2017 #
Running 37:16 [1] 8.0 km (4:40 / km)
shoes: Boston Boost
Thursday Jan 12, 2017 #
Running warm up/down 13:26 [2] 2.78 km (4:50 / km)
shoes: Boston Boost
Running tempo 7:30 [4] 2.28 km (3:17 / km)
shoes: Boston Boost
Running hills 16:20 [5] 3.75 km (4:21 / km) +300m 3:07 / km
shoes: Boston Boost
4 x 80
8 x 60
6 x 30
First hill session in a while but was good and calf was ok. Hallucinated mid session and thought I saw the BRONE, quickly shouted to Dane, looked up and after a few clunks and a puff of smoke, the BRONE had gone. Interesting?
Running 20:00 [1] 3.75 km (5:20 / km)
shoes: Boston Boost
Running warm up/down 16:31 [1] 3.0 km (5:30 / km)
shoes: Boston Boost
Wednesday Jan 11, 2017 #
Running 45:26 [2] 9.6 km (4:44 / km)
shoes: Boston Boost
Running 28:10 [2] 6.64 km (4:15 / km)
shoes: Boston Boost
Tuesday Jan 10, 2017 #
Running 24:24 [2] 5.55 km (4:24 / km)
shoes: Boston Boost
Running intervals 15:56 [5] 5.2 km (3:04 / km)
shoes: Boston Boost
4.53, 4.56.
3.03, 3.00.
Back in Sheffield at 16.59 from the Big Smoke, managed to fuel with a quick BigMac and McFlurry. Razzed to the interchange and managed to catch the 95, quick change and jogged down to the track with Dane and Bertie.
Had no exceptions of making the session at all so it was a nice little bonus, stomach a little volatile from the McDonalds but pressed ahead with the miles rep nicely. Feeling knackered after along day so opted for two 1ks to finish off.
Delightful entry into stage 1B.
Running 15:00 [2] 2.7 km (5:33 / km)
shoes: Nike Zoom
Monday Jan 9, 2017 #
Running 28:08 [2] 6.45 km (4:22 / km)
shoes: Nike Zoom
Running 49:52 [2] 12.14 km (4:06 / km)
shoes: Boston Boost
West Brompton, full lap of Battersea Park, Albert Bridge, Kings Road, Fulham Road, back past Stamford Bridge with a little loop around Fulham.
Run was good, just a bit of feta cheese causing some problems in the first 5 mins. Calf ok but not great.