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Training Log Archive: White Kenyan

In the 7 days ending Nov 5, 2017:

activity # timemileskm+m
  Running10 6:48:00 51.14(7:59) 82.29(4:57) 377
  Strength + Conditioning1 10:00
  Erg1 9:02
  Total11 7:07:02 51.14 82.29 377

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MoTuWeThFrSaSu

Sunday Nov 5, 2017 #

10 AM

Running warm up/down 9:42 [1] 1.81 km (5:22 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU

Running 40:42 [4] 9.53 km (4:16 / km) +215m 3:50 / km
shoes: Inov8 X-Talon 190 (Orange)

Cop Hill fell race - 6th. Not a bad run out, feeling better each run I do recently, but still springy. Just have to trust the process. If anything struggled on the downhill.

Week 6: 51.1 Miles (inc rest day)
11 AM

Running warm up/down 18:46 [1] 2.91 km (6:27 / km)
shoes: Inov8 X-Talon 190 (Orange)

WD

Saturday Nov 4, 2017 #

2 PM

Running 1:00:00 [1] 7.0 mi (8:34 / mi)
shoes: Nike Mileage Boots

Slathwaite to Marsden on the canel then back through the hills. Bumped into the White Rose Ultra 100 race.

Friday Nov 3, 2017 #

8 AM

Running 52:06 [1] 9.67 km (5:23 / km)
shoes: Nike Mileage Boots

Rivelin. Niggle much better.
5 PM

Running 26:18 [1] 4.55 km (5:47 / km) +162m 4:54 / km
shoes: Nike Mileage Boots

Loop run from D's. Pitch black and rough underfoot made it fun.

Thursday Nov 2, 2017 #

Note
(rest day)

Busy day and resting a small niggle
C • Thursday Rest Day 4

Wednesday Nov 1, 2017 #

8 AM

Running 22:36 [1] 4.83 km (4:41 / km)
shoes: Brooks Green Silence (GB)

4 PM

Running 41:50 [2] 8.54 km (4:54 / km)
shoes: Nike Mileage Boots

Burbage edge and back along the track into Longshaw Estate.

Tuesday Oct 31, 2017 #

7 PM

Running 1:04:28 [2] 13.38 km (4:49 / km)
shoes: Nike Mileage Boots

Simpson Shuffle

Monday Oct 30, 2017 #

8 AM

Running 26:32 [2] 6.0 km (4:25 / km)
shoes: Brooks Green Silence (GB)

First run in the helly, desperately needed gloves too.
5 PM

Running 45:00 [2] 9.81 km (4:35 / km)
shoes: Nike Mileage Boots

Set out with th intention of 5 miles, but decided to do an extra one and deadicate it to Nay given his chronic lack of mileage recently.

#DonateAMileToLawson #LawsonInNeed
6 PM

Strength + Conditioning 10:00 [1]

4 x 8 @ 40kg going deep followed by general chiselling.

Erg 9:02 [3]

2k working on technicique with a faster last 500 - 2.02.

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