Training Log Archive: White KenyanIn the 30 days ending Nov 30, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2014 #
Running long 1:23:23 [2] 17.13 km (4:52 / km)
shoes: Nike Mileage Boots
Saturday Nov 29, 2014 #
Running warm up/down 13:47 [2] 3.04 km (4:32 / km)
shoes: Nike Mileage Boots
Running race 22:59 [5] 6.68 km (3:26 / km) +20m 3:23 / km
shoes: Qasics Hyper XC
what a brutal race, knew it was going it be quick and it was! the start was mental and a real fight for the first corner - first mile was 5:05, a little quicker than i would have liked but i wanted to stay on the pack.
obviously slowed down after that, felt tired after a rapid start for the middle section but finished well and picked about 10 places on the 2nd half of the last lap.
great race and worth doing, very strong field with pretty much all of the UK's best U20's there. pretty happy with my run, went off too quick probably but that's all part of this race and it was good to finish strong.
big shout to Mr Vennard - on the plane to European XC championships in Bulgaria in 2 weeks! Elliot Bowker too for VRAC, my new club fairly soonish hopefully.
Miles:
5.05 - 3.10min/k
5.42 - 3.33min/k
5.43 - 3..33min/k
5.39 - 3.31min/k
0.47 - 247m - 3:13min/k
Running warm up/down 12:27 [1] 1.99 km (6:15 / km)
shoes: Nike Mileage Boots
Friday Nov 28, 2014 #
Note
(rest day)
Thursday Nov 27, 2014 #
Running 46:49 [2] 9.18 km (5:06 / km)
shoes: Nike Mileage Boots
Wednesday Nov 26, 2014 #
Running 1:20:45 [1] 15.01 km (5:23 / km)
shoes: Nike Mileage Boots
Tuesday Nov 25, 2014 #
Running 27:15 [2] 5.85 km (4:39 / km)
shoes: Nike Mileage Boots
Running intervals 17:41 [5] 6.17 km (2:52 / km)
shoes: Adidas Adizero Adios
Great session - feeling great.
1.49, 68.
1.46, 69.
1.47, 68.
1.48, 71.
1.47, 70.
1.47, 67.
Felt really well and running soild, sitting on Mycroft's back or just behind for the whole session and then beat him on the last two reps. Suprised how well i felt after SPOOK, felt tired and hungry but felt strong and a good comfortable hard.
Drills 5:00 [2] 0.7 km (7:09 / km)
shoes: Nike Mileage Boots
Running 23:20 [2] 4.64 km (5:02 / km)
shoes: Nike Mileage Boots
Monday Nov 24, 2014 #
Strength + Conditioning 20:00 [2]
Running 41:58 [2] 7.94 km (5:17 / km)
shoes: Nike Mileage Boots
Sunday Nov 23, 2014 #
Running 42:51 [1] 8.11 km (5:17 / km)
shoes: Nike Mileage Boots
Saturday Nov 22, 2014 #
Running 24:11 [2] 4.82 km (5:01 / km)
shoes: Nike Mileage Boots
Orienteering race 13:30 [5] *** 2.53 km (5:20 / km)
spiked:11/13c shoes: Inov8 X-Talon 190 (Orange)
flew off at the start and fucked up 1 and 2 with Rhys. Buzz out the way, smashed the rest of the course spot on.
Orienteering race 7:34 [5] 1.78 km (4:15 / km)
spiked:10/10c shoes: Inov8 X-Talon 190 (Orange)
Much better, had barber to chase down and Kris about 25 secs behind and he kept the gap. Stacked it pretty bad too, but im fine.
Orienteering race 13:05 [5] *** 2.56 km (5:07 / km)
15c shoes: Inov8 X-Talon 190 (Orange)
Pretty good run on thsi leg, all on my own, Willy was 13:20 and Kris was 12:30 so pretty happy with that considering i felt tired. Good bit of forest sprint training and shows the training is paying off well.
DEE Lad's of ShUOC : 3rd, behind willy/matt and horton/kris.
Running 28:14 [1] 5.0 km (5:39 / km)
shoes: Nike Mileage Boots
Friday Nov 21, 2014 #
Running warm up/down 10:58 [2] 2.48 km (4:25 / km)
shoes: Nike Mileage Boots
Running intervals 9:30 [5] 3.0 km (3:10 / km)
shoes: Nike Mileage Boots
so just did 3x1km at cruise pace, then dropped the hammer on the last one a bit.
3.13
3.20 (strong wind)
2.56
not bad and happy with 3:13 when I didn't feel like I was pushing that hard and then still felt pretty comfortable on the last one. don't want to over do the miles so good to only do 12 between today and yesterday instead of atleast 17 per normal.
Running warm up/down 12:08 [1] 2.52 km (4:49 / km)
shoes: Nike Mileage Boots
Thursday Nov 20, 2014 #
Running 53:14 [2] 11.5 km (4:38 / km)
shoes: Inov8 X-Talon 190 (Orange)
So feeling tired and was going to be hard doing a session so opted for some steady miles. Maybe do a slight session tomororw.
Wednesday Nov 19, 2014 #
Running long 1:17:37 [2] 16.15 km (4:48 / km)
shoes: Inov8 X-Talon 190 (Orange)
Tuesday Nov 18, 2014 #
Running warm up/down 13:25 [2] 2.68 km (5:00 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 27:22 [4] 7.64 km (3:35 / km)
shoes: Nike Lunarfly 4 (Pink)
Running warm up/down 15:54 [1] 2.81 km (5:40 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Nov 17, 2014 #
Running 31:38 [2] 6.55 km (4:50 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 42:04 [2] 8.37 km (5:02 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
Running warm up/down 8:36 [1] 1.4 km (6:09 / km)
shoes: Nike Lunarfly 4 (Pink)
Sunday Nov 16, 2014 #
Running warm up/down 15:08 [2] 2.75 km (5:30 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 33:32 [5] 8.94 km (3:45 / km) +50m 3:39 / km
shoes: Qasics Hyper XC
10th?
Pretty happy with it being a very muddy tough course, 2 styles on each lap and 3 100m streches of marsh running slowing things down along with a few sharp hills.
went out with the intention of a big result with missing the last south yorkshire league. thought id set off steady which i did (ish) but it was a naturally fast start and i was chopping the pace about trying to drop willy and jack etc but they woudlnt let me get away.
got in a good group and the others were with me for the small loop and first big loop but then they just slowly pulled away on the second big lap, not by much but i could feel ollie, willy and tom slowly getting away from me and jack wright was gaining on me. got that lap finished then worked the last lap well and hard, gained back on jack as he was dying and then smashed it past him with 800m to go (probally to early, but i wanted to get away as i knew id finish strong and push hard to the end), with 300m to go i hit the wall and he slowly got back on my shoulder when i heard all the hallam girls cheering for him, but kicked hard and got over the line first!
followed up by a little chunder lying on my knees and arm! 6th uni counter with bertie, mycrfot and steve bayton missing so last 9th counter, same as the last race. knew bucs A race was going to be tough and the probability if me getting in was small but im only about 30/40 seconds off the team in current form, a good run at liverpool and northerns may be enough but im not to fussed as im enjoying the XC loads this year and im really starting to feal the benefits of it! the team this year is so strong!
Drills warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Qasics Hyper XC
Running warm up/down 13:56 [1] 2.04 km (6:50 / km)
shoes: Qasics Hyper XC
Running 18:40 [1] 3.22 km (5:48 / km)
shoes: Nike Lunarfly 4 (Pink)
Saturday Nov 15, 2014 #
Running 46:37 [2] 8.56 km (5:27 / km)
shoes: Nike Lunarfly 4 (Pink)
Friday Nov 14, 2014 #
Note
(rest day)
Thursday Nov 13, 2014 #
Running warm up/down 28:21 [2] 5.81 km (4:53 / km)
shoes: Nike Lunarfly 4 (Pink)
Drills warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Adidas Adizero Adios
Running intervals 6:42 [5] 2.4 km (2:47 / km)
shoes: Adidas Adizero Adios
51,51,49,50,51,50,48,50
Running 6:00 [1] 0.7 km (8:34 / km)
shoes: Adidas Adizero Adios
Running warm up/down 25:41 [1] 4.67 km (5:30 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Nov 12, 2014 #
Running long 1:35:17 [1] 17.45 km (5:28 / km) +400m 4:54 / km
shoes: Nike Lunarfly 4 (Pink)
Time to replace the dirty milers as they have racked up 780 miles and your meat to swoop them at 500 miles.
Tuesday Nov 11, 2014 #
Running warm up/down 26:47 [2] 5.82 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 18:56 [5] 5.82 km (3:15 / km)
shoes: Adidas Adizero Adios
1400m:
1: 4.29
2: 4.34
3: 4:38
1600m:
4: 5.14
Running warm up/down 19:20 [1] 3.72 km (5:12 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Nov 10, 2014 #
Running 21:06 [1] 4.19 km (5:02 / km)
shoes: Nike Lunarfly 4 (Pink)
fairly easy week this week with XC on sunday
Running 31:07 [2] 6.4 km (4:52 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 25:00 [1]
Sunday Nov 9, 2014 #
Running long 1:34:18 [1] 17.92 km (5:16 / km) +370m 4:46 / km
shoes: Nike Lunarfly 4 (Pink)
Went out with the intention of going to the pub to play pool last night with a few of the ShUOC boys but ended up getting smashed after the whisky shots came out and ended up going pop tarts and with having a cold this week decided a steady pace would be good.
great run.
Saturday Nov 8, 2014 #
Running warm up/down 12:39 [2] 3.0 km (4:13 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 17:02 [5] 5.0 km (3:24 / km) +60m 3:13 / km
shoes: Nike Lunarfly 4 (Pink)
wanted about 16:30/40, but pretty pleased with this. set of fairly comfortable in a big group including Horton and Wright going at a good pace but not gunning it. Thought the guy who won would have done low 16 but he only did 16:35 so judged myself of him as well.
Ran 16:55 in the middle of march when I was running really well so do to this in winter training in the wet and with lots of miles in my legs is good. good progress check and a good killer hill session after too, roll on XC next weekend!
good ShUOC train with all 3 of us 6 seconds apart.
Running 5:51 [1] 0.88 km (6:39 / km)
shoes: Nike Lunarfly 4 (Pink)
Running hills 6:37 [5] 1.22 km (5:25 / km)
shoes: Nike Lunarfly 4 (Pink)
37,36,35,34.
Running 4:28 [1] 0.67 km (6:40 / km)
shoes: Nike Lunarfly 4 (Pink)
Running hills 3:35 [5] 0.61 km (5:52 / km)
shoes: Nike Lunarfly 4 (Pink)
15,14,14,14.
Running warm up/down 16:52 [2] 2.61 km (6:28 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 24:44 [2] 4.87 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)
Steady 3 miles with tom
Friday Nov 7, 2014 #
Running 49:06 [2] 9.49 km (5:10 / km)
shoes: Nike Lunarfly 4 (Pink)
Thursday Nov 6, 2014 #
Running warm up/down 17:07 [2] 3.82 km (4:29 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 12:34 [5] 4.0 km (3:09 / km)
shoes: Nike Lunarfly 4 (Pink)
New loop in the park starting at the gate up to Endcliffe down the road, left to the roundabout then down the road where the park run goes to just before the monument. slightly downhill but a 200m uphill stretch at the start, also some bits where a bit leafy. But a good session and good company just hanging on to the back of the other, legs felt a bit tired with the amount of miles in them but still running strong.
3.06, 3.11, 3.09, 3.07.
Running warm up/down 21:12 [1] 3.67 km (5:47 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Nov 5, 2014 #
Running 24:20 [2] 4.93 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 46:22 [2] 10.74 km (4:19 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday Nov 4, 2014 #
Running warm up/down 13:21 [2] 2.93 km (4:33 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 26:39 [4] 7.65 km (3:29 / km) +70m 3:20 / km
shoes: Nike Lunarfly 4 (Pink)
did the normal thing starting first and Bertie giving me a minute which was good when he came in sight at 2 mile and then took a while to get me as we where both smashing it then and then I hung on to him as long as I could.
probably started a bit slow on the first mile and could have gone harder but would rather start comfortably and ramp it up hard towards the end. coming down eccy road was fun in the bus lane but a lot of people in the way which meant I was stopping and starting a fair bit.
think I could have gone slightly harder but didn't want to blow up, good session.
5.48, 6.12 (hill), 5.22, 5.13, 4.02 (1.21km - 3:20min/km).
Running warm up/down 15:44 [2] 3.03 km (5:12 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Nov 3, 2014 #
Running 33:53 [2] 7.02 km (4:50 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 41:32 [2] 8.29 km (5:01 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
shoes: Nike Lunarfly 4 (Pink)
Good to be back on the big Mondays.
Sunday Nov 2, 2014 #
Note
Anyway decided on the long run instead, back on some proper mileage sessions starting today now SHIs, OMM and my easy week is out the way.
Running long 1:11:16 [2] 16.17 km (4:24 / km) +300m 4:02 / km
shoes: Nike Lunarfly 4 (Pink)
decided to sack Rivelin off now for Sunday long runs as it to slow, so headed up porter going quicker, reached the top then along the roads in Fulwood and came out half way along Crimcar then back down Sandygate back to the terrace.
Pop tarts last night so lacking on good sleep and freshness but felt pretty good, hitting under 7 min miles easily and felt like I was just striding out and could have gone quicker. due to last night I only did 10 instead of 12 like bertie, but from now on ill be doing that.
feeling good, looking forward to the next XC and possibly may enter Liverpool cross challenge.
7.04, 6.49, 6.54, 7.23, 8.30 (top of porter), 6.51, 7.13, 6.33, 6.34, 7.01.
Saturday Nov 1, 2014 #
Orienteering race 1:14:26 [4] 13.63 km (5:28 / km)
shoes: Inov8 X-Talon 190 (Orange)