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Training Log Archive: White Kenyan

In the 7 days ending Nov 12, 2017:

activity

time

miles

Running

8:31:27

70.08

(7:18)

112.78

(4:32)

377

Strength + Conditioning

30:00

Erg

8:24

Total

9:09:51

70.08

112.78

377

1:44

0:00

» now

Sunday Nov 12, 2017 #

8 AM

Running long 1:25:07 [2] 17.84 km (4:46 / km) +377m 4:19 / km
shoes: Nike Mileage Boots

Week 7: 70.1 Miles

Saturday Nov 11, 2017 #

8 AM

Running 12:00 [2] 2.62 km (4:35 / km)
shoes: Nike Mileage Boots

9 AM

Running tempo 17:06 [4] 5.0 km (3:25 / km)
shoes: Nike Mileage Boots

Leeds Woodhouse Parkrun - 4th.

5.33; 5.40; 5.36.

Dodgy start with aloud of late punters. Ended up starting three back despite being at the front at 9am. Pushed through and got in the group, soon whittled down and let three guys get away. Maybe should have gone with them but wanted to ease in. Sat in the second group and slowly worked my way through the course. Unbelievable amount of lapped runners slowed things on the last lap. Legs felt tired but are adapting back and felt good considering.

"good shit"

Running warm up/down 13:00 [1] 2.6 km (5:00 / km)
shoes: Nike Mileage Boots

7 PM

Running 32:08 [1] 6.63 km (4:51 / km)
shoes: Nike Mileage Boots

Friday Nov 10, 2017 #

5 PM

Running 50:30 [2] 6.63 mi (7:37 / mi)
shoes: Nike Mileage Boots

Easy, bumped into Woodley.

Thursday Nov 9, 2017 #

8 AM

Running 18:39 [1] 4.09 km (4:34 / km)

Not being hungover on a Thursday morning is a fantastic feeling.

C • Not much point if you're on... 2

7 PM

Running 57:00 [2] 8.0 mi (7:07 / mi)
shoes: Nike Mileage Boots

Domy

Wednesday Nov 8, 2017 #

9 AM

Running 28:42 [2] 6.44 km (4:27 / km)
shoes: Nike Mileage Boots

Achy

5 PM

Running 35:48 [2] 8.09 km (4:26 / km)
shoes: Nike Mileage Boots

To the gym

Strength + Conditioning 15:00 [1]

3x8 @ 50kg and 60kg followed by chest.

6 PM

Erg 8:24 [4]

A mixture of feeling comfortable and in control with patches of chaos.

Running warm up/down 17:04 [1] 3.61 km (4:44 / km)
shoes: Nike Mileage Boots

Jog home

Tuesday Nov 7, 2017 #

7 PM

Running 1:00:00 [2] 13.1 km (4:35 / km)
shoes: Brooks Green Silence (GB)

Harriers. Ian Williams is in shape.

Monday Nov 6, 2017 #

10 AM

Running 26:52 [2] 6.46 km (4:10 / km)
shoes: Nike Mileage Boots

Bradfield Green church. Bit later this week to make the most of a lie in with workmstarting next week. One of the quickest morning runs since my metacarpal incident.

4 PM

Running 41:17 [2] 9.25 km (4:28 / km)
shoes: Nike Mileage Boots

Crewe Green + industrial park loop. No sign of Vally at the station.

5 PM

Strength + Conditioning 15:00 [1]

3x8 @ 50kg and 60kg. Followed by chest work.

Running warm up/down 16:14 [2] 3.5 km (4:38 / km)
shoes: Nike Mileage Boots

Jog home

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