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Training Log Archive: White Kenyan

In the 7 days ending Feb 2, 2014:

activity # timemileskm+m
  Running13 4:22:56 34.89(7:32) 56.16(4:41) 100
  Orienteering2 43:16 4.65(9:18) 7.49(5:47) 13236 /44c81%
  Strength + Conditioning1 25:00
  Core/Stretching3 25:00
  Total18 5:56:12 39.55 63.65 23236 /44c81%

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

7 PM

Running 22:26 [2] 4.44 km (5:03 / km)
shoes: Nike Pegasus 29

steady run once back in Sheffield to freshen up after the coach and sweat some beer out

Saturday Feb 1, 2014 #

Running 11:20 [3] 1.7 km (6:40 / km)
shoes: Qasics Hyper XC

Warm down with Galloway, Smith and Wright
1 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Qasics Hyper XC

WU
2 PM

Running race 29:02 [5] 7.36 km (3:57 / km)
shoes: Qasics Hyper XC

BUCs XC

pretty good race, much better than the northerns, got boxed in at the start though as when I got there the start was rammed already so jumped in between st marys but they had a few punters so had to elbow my way through the pack for the first 300, so aidan, chris and jack wright just got away but pulled back chris in the last mile from 80m back with a strong finish but was spent on the finish line so he just did me. 2nd uni counter 1 seconds behind paul, so pretty pleased if id have got in the front id have been atleast 30 seconds quicker I guess but a good strong race and as normal got stronger and stronger through out, great atmosphere as well, probally the best XC ive ever done. just inter counties left now

Friday Jan 31, 2014 #

10 AM

Running 25:17 [2] 5.12 km (4:56 / km)
shoes: Nike Lunarfly 4

Run to decathlon and back to get 15mm spikes
11 AM

Core/Stretching 5:00 [1]

9 PM

Core/Stretching 10:00 [1]

Thursday Jan 30, 2014 #

4 PM

Running warm up/down 13:12 [2] 2.88 km (4:35 / km)
shoes: Nike Lunarfly 4

WU focusing on getting on my toes

Orienteering 21:07 [4] 4.8 km (4:24 / km) +132m 3:52 / km
spiked:21/25c shoes: Nike Lunarfly 4

walkley sprintervals

with the target of always been ahead of myself which hard with the style of the area, but was rather successful, bit shakey on the first 2 but still going well but was on the rest and moving well, time includes recovery jogs

great session and running hard to a extent but not to hard, resting for bucs now

Running warm up/down 21:07 [2] 4.8 km (4:24 / km)
shoes: Nike Lunarfly 4

jog back

Wednesday Jan 29, 2014 #

Core/Stretching 10:00 [1]

10 AM

Running warm up/down 8:30 [2] 1.73 km (4:55 / km)
shoes: Adidas Adizero Adios

WU
11 AM

Running race 4:36 [4] 1.5 km (3:04 / km)
shoes: Qasics Hyper XC

1500 - steel city cup A race - 2nd

In the A race and looked some pretty quick lads but was a slow start (75-400m) just sat in 3rd right behind the front two then at 900m some lad from loughbourgh kicked in so went with him but he pulled away but kept in second and pulled away from the rest :) nice little warm up for 3km later

http://www.vincosport.com/videos/5900 - 19:50 in

Running warm up/down 10:20 [2] 1.56 km (6:37 / km)
shoes: Adidas Adizero Adios

WD - 3k later
1 PM

Running 8:27 [2] 1.69 km (5:00 / km)
shoes: Adidas Adizero Adios

2 PM

Running race 9:44 [5] 3.0 km (3:15 / km)
shoes: Qasics Hyper XC

3000m

75 first 400 then between 78-79, aiming for 36/37 laps for 9:30ish but it spread out so was a time trail pretty much, good to run the same time now as last summer with no speed training and on my own pretty much, overall a great day an great experience


TODAY MARKS THE START OF GETTING MORE ON MY TOES

Running warm up/down 11:06 [2] 1.88 km (5:54 / km)
shoes: Adidas Adizero Adios

WD

Tuesday Jan 28, 2014 #

11 AM

Running warm up/down 27:57 [2] 5.49 km (5:05 / km) +100m 4:40 / km
shoes: Nike Lunarfly 4

jog to ecclesall woods, took a short cut through the houses but got slightly lost so added another 5 mins, if id carried on a extra 100m id have got there
12 PM

Orienteering 22:09 [2] 2.69 km (8:14 / km)
spiked:15/19c shoes: Inov 8 X-Talon 190

ecclesall woods windows exercise from off the shuoc website, thought id give it a go with having plenty of time on my hands and a good practice for bearings and compass

pretty hard with all the bushes but kept the general direction correct and sighting in the distance then using the limited features on the map to guide myself

overall a good session and lots of success with the compass which is good, carrying on from where I left of from the 6 days/EYOC
1 PM

Running warm up/down 17:52 [2] 3.76 km (4:45 / km)
shoes: Nike Lunarfly 4

jog back to Endcliffe nice down hill

Monday Jan 27, 2014 #

5 PM

Running warm up/down 7:00 [2] 1.4 km (5:00 / km)
shoes: Nike Lunarfly 4

jog down to s10

Running intervals 12:00 [5] 3.69 km (3:15 / km)
shoes: Nike Lunarfly 4

4x3 minutes [1min]

Running intervals 2:00 [5] 0.69 km (2:55 / km)
shoes: Nike Lunarfly 4

2x1 minutes [1min]

Running warm up/down 6:00 [2] 0.97 km (6:11 / km)
shoes: Nike Lunarfly 4

WD
6 PM

Strength + Conditioning 25:00 [2]

standard shuoc circuits

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