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Training Log: White Kenyan

In the last 7 days:

activity # timemileskm+m
  Running11 6:08:44 51.98(7:06) 83.65(4:24)
  Erg1 3:59
  Total11 6:12:43 51.98 83.65
«
1:28
0:00
ThFrSaSuMoTuWe

Monday Jan 22 #

12 PM

Running 44:56 [2] 11.28 km (3:59 / km)
shoes: BIG STONKING MILERS

Ye olde 7 mile ankle massage. Character building stuff.

Erg 3:59 [2]

2 x 500 - feeling fluid

1.59
2.00
4 PM

Running 29:14 [2] 6.44 km (4:32 / km)
shoes: BIG STONKING MILERS

Sunday Jan 21 #

10 AM

Running long 1:26:15 [2] 19.32 km (4:28 / km)
shoes: BIG STONKING MILERS

In Delamere and out to Frodsham to catch the 4 Villages Half. We were early so carried on as it was snowing and most of the guys didn't want to get any colder - guest Dave Norman was not happy.

Saturday Jan 20 #

8 AM

Running warm up/down 5:41 [1] 1.2 km (4:44 / km)
shoes: BIG STONKING MILERS

Brief WU
9 AM

Running tempo 17:45 [4] 5.0 km (3:33 / km)
shoes: BIG STONKING MILERS

Delamere - GOLD

Running 7:46 [1] 1.5 km (5:11 / km)
shoes: BIG STONKING MILERS

Little Laura Trott around the lake to VR.

Running hills 4:56 [5] 1.36 km (3:38 / km)
shoes: BIG STONKING MILERS

10 hill reps
10 AM

Running warm up/down 17:17 [1] 3.44 km (5:01 / km)
shoes: BIG STONKING MILERS

WD round the lake back to the car
5 PM

Running 29:25 [1] 6.48 km (4:32 / km)
shoes: BIG STONKING MILERS

EZ

Friday Jan 19 #

6 PM

Running 36:59 [1] 8.05 km (4:36 / km)
shoes: BIG STONKING MILERS

Cruisy

Thursday Jan 18 #

9 AM

Running 18:55 [2] 3.98 km (4:45 / km)
shoes: BIG STONKING MILERS

EZ
7 PM

Running warm up/down 16:58 [1] 3.51 km (4:50 / km)
shoes: BIG STONKING MILERS

WU

Running hills 24:37 [4] 5.65 km (4:21 / km)
shoes: BIG STONKING MILERS

16 x 30 hills. Sheeno picked the hill - fairly flat but started to feel like more a hill as things progressed.

Running tempo 10:58 [5] 3.22 km (3:24 / km)
shoes: BIG STONKING MILERS

2 mile tempo. Legs tired after first week back but ground it out. Got into that race feeling which was the whole point of the tempo being last.
8 PM

Running warm up/down 17:02 [1] 3.22 km (5:17 / km)
shoes: BIG STONKING MILERS

WD

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