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Training Log Archive: White Kenyan

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Running8 2:52:15 23.3(7:24) 37.5(4:36)
  Strength + Conditioning2 50:00
  Orienteering2 36:59 4.98(7:26) 8.01(4:37)54 /56c96%
  Drills1 5:00 0.5(10:04) 0.8(6:15)
  Total9 4:24:14 28.78 46.3154 /56c96%

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MoTuWeThFrSaSu

Sunday Mar 8, 2015 #

Note
(sick) (rest day)

Decided not to run Trafford 10k last night due to this cold. Would have ran a slow time and hindered the recovery.

Saturday Mar 7, 2015 #

6 PM

Running 24:23 [2] 5.12 km (4:46 / km)
shoes: Nike Mileage Boots

moss lane

Friday Mar 6, 2015 #

10 AM

Strength + Conditioning 25:00 [1]
(rest day)

Physio - not feeling 100% either :@

Thursday Mar 5, 2015 #

12 PM

Running warm up/down 7:06 [2] 1.52 km (4:40 / km)
shoes: Nike Mileage Boots

Orienteering 16:57 [3] *** 3.44 km (4:56 / km)
spiked:27/28c shoes: Nike Mileage Boots

1 PM

Running warm up/down 10:48 [1] 2.01 km (5:22 / km)
shoes: Nike Mileage Boots

WD

Wednesday Mar 4, 2015 #

4 PM

Running 48:14 [2] 10.16 km (4:45 / km)
shoes: Adidas Boost

Easy with Brother Omar.

Tuesday Mar 3, 2015 #

5 PM

Running warm up/down 25:08 [2] 5.84 km (4:18 / km)
shoes: Nike Mileage Boots

To Woodburn
6 PM

Running intervals 15:15 [5] 5.0 km (3:03 / km)
shoes: Adidas Adizero Adios

5x1km (200 jog/90sec) with Hallamshire/Unay boys.

3.01, 3.02, 3.04, 3.04, 3,04.

Good little session, was looking forward to it all day. Felt pretty tired in the day though, still a high rolling 7 days. Taking turns leading the rep with MP himself, Brother Abdul and 2 off the decent Hallamshire lads while Andy was of the front.

Feeling good and pretty happy with these times, still definality a lot more in the tank if I was fully fresh, come summer etc.

Running 16:42 [1] 2.94 km (5:41 / km)
shoes: Nike Mileage Boots

WD with the Lego King. #Processing

Drills warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Mileage Boots

Excessive banter flowing tonight from a large squad.

Monday Mar 2, 2015 #

Note
(rest day)

Monthly Monday rest morning. Never felt so good!
5 PM

Running warm up/down 13:03 [2] 2.85 km (4:35 / km)
shoes: Nike Mileage Boots

whipping into shape.

Orienteering 20:02 [2] 4.57 km (4:23 / km)
spiked:27/28c shoes: Nike Mileage Boots

Walkey map run

Running warm up/down 7:40 [1] 1.47 km (5:13 / km)
shoes: Nike Mileage Boots

6 PM

Strength + Conditioning 25:00 [1]

standard, feelin' strong.

Running warm up/down 3:56 [1] 0.59 km (6:40 / km)
shoes: Nike Mileage Boots

WD

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