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Training Log Archive: White Kenyan

In the 7 days ending Apr 15, 2018:

activity # timemileskm+m
  Running12 4:53:07 40.73(7:12) 65.55(4:28) 30
  Cycling1 1:36:00
  Strength + Conditioning1 30:00
  Total13 6:59:07 40.73 65.55 30

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

12 PM

Cycling 1:36:00 [1]

38.81km

Nantwich - Acton - Cholmondeley - Ebnal - No Mans Heath - Wrenbury - Ravensmoor - Nantwich

Saturday Apr 14, 2018 #

8 AM

Running warm up/down 14:00 [2] 3.06 km (4:35 / km)
shoes: BIG STONKING MILERS

Direct route to Queens Park
9 AM

Running tempo 17:03 [4] 5.0 km (3:25 / km) +30m 3:19 / km
shoes: Brooks Green Silence (GB)

Queens Park Parkrun - 1st

Good battle with some lad from Nantwich, who runs for Cambridge Hare and Hounds. Recognise his face back from the Crewe and Nantwich AC days.

Running warm up/down 17:00 [2] 3.43 km (4:57 / km)
shoes: BIG STONKING MILERS

WD with Russell

Friday Apr 13, 2018 #

5 PM

Running 17:43 [2] 4.17 km (4:15 / km)
shoes: BIG STONKING MILERS

Moss Lane

Thursday Apr 12, 2018 #

7 PM

Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
shoes: BIG STONKING MILERS

WU

Running intervals 14:00 [5] 4.65 km (3:01 / km)
shoes: BIG STONKING MILERS

3 x 3 minutes; 3 x1 minute; 4 x 30 seconds.

982; 928; 948.
346; 355; 363.
185; 171; 175; 198.

Data fairly correct but always a little out.
8 PM

Running warm up/down 16:00 [1] 2.0 mi (8:00 / mi)
shoes: BIG STONKING MILERS

WD

Wednesday Apr 11, 2018 #

9 AM

Running 20:00 [1] 4.09 km (4:53 / km)
shoes: BIG STONKING MILERS

Run to gym
10 AM

Strength + Conditioning 30:00 [1]

3 x 8 jamaican monkey crabs
6 x 8 dips
3 x 20 box jumps
3 x 8 controlled squats 40kg
3 x 8 bobkats 40kg->60kg
3 x 8 bench press 30kg

Running 18:00 [1] 3.96 km (4:33 / km)
shoes: BIG STONKING MILERS

Run home
5 PM

Running 18:00 [1] 4.15 km (4:20 / km)
shoes: BIG STONKING MILERS

Moss Lane

Tuesday Apr 10, 2018 #

6 PM

Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
shoes: BIG STONKING MILERS

WU
7 PM

Running intervals 30:00 [3] 7.8 km (3:51 / km)
shoes: BIG STONKING MILERS

6, 5, 4, 3, 2, 1 with Raz.

Running warm up/down 16:00 [1] 2.0 km (8:00 / km)
shoes: BIG STONKING MILERS

WD

Monday Apr 9, 2018 #

10 AM

Running 29:48 [2] 5.85 km (5:06 / km)
shoes: BIG STONKING MILERS

Very late fasted hilly 30 from D's
4 PM

Running 33:33 [2] 7.73 km (4:20 / km)
shoes: BIG STONKING MILERS

EZ3333 Hospital Loop

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