Training Log Archive: White KenyanIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Running warm up/down 9:41 [2] 1.96 km (4:56 / km)
shoes: Nike Mileage Boots
Drills warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Matumbo
Running race 9:23 [5] 3.0 km (3:08 / km)
shoes: Nike Matumbo
Absolute roasting, not a night for a PB/improvement. Solid performance considering. Slightly tight quad and Sunday's run far from ideal. Stuff to consider next time.
Running warm up/down 20:25 [1] 4.21 km (4:51 / km)
shoes: Adidas Boost
Monday Jun 29, 2015 #
Running 13:51 [2] 3.22 km (4:18 / km)
shoes: Adidas Boost
Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas Boost
Sunday Jun 28, 2015 #
Running long 1:21:08 [1] 17.22 km (4:43 / km)
shoes: Adidas Boost
Saturday Jun 27, 2015 #
Running warm up/down 7:59 [2] 1.83 km (4:22 / km)
shoes: Adidas Boost
Running hills 4:42 [5] 1.44 km (3:16 / km)
shoes: Adidas Boost
47, 47, 46, 47, 46, 47
Delamere hill session with Vale Royal. Good company from Sheeno and Josh.
Running hills 52 [5] 0.23 km (3:46 / km)
shoes: Adidas Boost
13, 12, 13, 12
Running hills 2:09 [5] 0.59 km (3:39 / km)
shoes: Adidas Boost
20, 20, 20, 21, 23, 23
Hit the wall at the end as I didn't have enough to drink
Running hills 48 [5] 0.16 km (5:00 / km)
shoes: Adidas Boost
12, 12, 12, 12
Running hills 55 [5] 0.24 km (3:49 / km)
shoes: Adidas Boost
19, 18, 18
Picked up again and finished strong
Running intervals 1:00 [4] 0.3 km (3:20 / km)
shoes: Adidas Boost
Running warm up/down 13:21 [2] 2.64 km (5:03 / km)
shoes: Adidas Boost
Friday Jun 26, 2015 #
Cycling 38:30 [1]
17.15km - 2:15min/km
Thursday Jun 25, 2015 #
Running 6:50 [2] 1.61 km (4:15 / km)
shoes: Adidas Boost
Orienteering race 36:21 [4] 6.72 km (5:25 / km)
shoes: Inov 8 X-Talon 190
Going straight all the time probably wanst a good idea.
Running warm up/down 9:47 [1] 1.69 km (5:47 / km)
shoes: Inov 8 X-Talon 190
Wednesday Jun 24, 2015 #
Running 28:39 [2] 6.79 km (4:13 / km)
shoes: Nike Mileage Boots
Tuesday Jun 23, 2015 #
Running warm up/down 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Adidas Boost
Running intervals 12:50 [4] 4.2 km (3:03 / km)
shoes: Adidas Adizero Adios
3.50, 3.48, 3.52.
Wanted between 3.40-45 but it soon become apparent that wasn't happening, legs knackered and no watch it time it so just hearing dads times every 400.
Was then meant to be 4x400 but CNAC came on so just did some reps on the Razza field, 150m~ ish.
Cycling warm up/down 15:00 [1]
Running 39:20 [2] 9.0 km (4:22 / km)
shoes: Adidas Boost
Monday Jun 22, 2015 #
Cycling 50:00 [1]
(rest day)
Sunday Jun 21, 2015 #
Running 9:42 [2] 2.01 km (4:50 / km)
shoes: Adidas Boost
Running race 35:12 [5] 10.0 km (3:31 / km)
shoes: Adidas Boost
Proper windy, fairly good course, really flat, just the wind made it really tough, probably set off to quick as well.
5.13, 42, 40, 50, 43, 44.
Course was long too.
Running warm up/down 18:40 [1] 3.28 km (5:41 / km)
shoes: Adidas Boost
Saturday Jun 20, 2015 #
Running 32:34 [2] 7.02 km (4:38 / km)
shoes: Nike Mileage Boots
Friday Jun 19, 2015 #
Note
(rest day)
Thursday Jun 18, 2015 #
Running 52:00 [2] 11.76 km (4:25 / km)
shoes: Nike Mileage Boots
Wednesday Jun 17, 2015 #
Running warm up/down 6:09 [2] 1.41 km (4:22 / km)
shoes: Adidas Adizero Adios
Running intervals 16:06 [5] 5.0 km (3:13 / km)
shoes: Adidas Adizero Adios
6.38, 6.22, 3.06.
Was meant to be on the track with Henry but he was being weak, also the track had some random kids thing on the go on it.
So did the sesh on Moss Lane, pretty windy, feeling a bit tired and hard work on my own. Took some going on the first one then slowly worked my way in. Session is worth more than this, wind, on the road, on my own etc. So a good indicator that I'm coming into some alright shape.
Running warm up/down 10:05 [1] 2.06 km (4:54 / km)
shoes: Adidas Adizero Adios
Tuesday Jun 16, 2015 #
Running 56:06 [2] 12.74 km (4:24 / km)
shoes: Adidas Boost
Monday Jun 15, 2015 #
Running warm up/down 8:27 [2] 2.1 km (4:01 / km)
shoes: Nike Mileage Boots
Running intervals 11:46 [5] 4.11 km (2:52 / km)
shoes: Nike Matumbo
2.21, 2.23, 2.22, 2.21, 2.16.
Running warm up/down 10:20 [1] 2.03 km (5:05 / km)
shoes: Nike Mileage Boots
Sunday Jun 14, 2015 #
Running long 1:18:52 [2] 18.02 km (4:23 / km) +300m 4:02 / km
shoes: Nike Mileage Boots
Saturday Jun 13, 2015 #
Running 31:27 [2] 6.65 km (4:44 / km)
shoes: Nike Mileage Boots
Friday Jun 12, 2015 #
Running 26:09 [2] 5.65 km (4:38 / km)
shoes: Nike Mileage Boots
Running intervals 12:09 [5] 4.15 km (2:56 / km)
shoes: Nike Matumbo
3.04, 3.07, 3.10
1.43, 62
Still fairly tired from Wednesday's mad1 and felt it in the 1kms, slowly slipping off and couldn't hang on with Bertie. Bit disappointed with them times but still solid considering and hugely surprised by a 62 last 400, didn't feel like I was pushing really hard until 150 to go. Shows its in there, time to harvest the crops soon.
Running warm up/down 10:43 [1] 1.99 km (5:23 / km)
shoes: Nike Mileage Boots
Thursday Jun 11, 2015 #
Running 53:39 [2] 10.58 km (5:04 / km)
shoes: Nike Mileage Boots
Wednesday Jun 10, 2015 #
Running 1:04:28 [3] 16.13 km (4:00 / km)
shoes: Nike Mileage Boots
Running warm up/down 2:25 [1] 0.5 km (4:50 / km)
shoes: Nike Mileage Boots
Tuesday Jun 9, 2015 #
Running warm up/down 9:25 [2] 2.09 km (4:30 / km)
shoes: Nike Mileage Boots
Running race 9:19 [4] 3.0 km (3:06 / km)
shoes: Nike Matumbo
Legs have been battered so took it fairly easy to start at the back of the pack then worked my way through conservatively. Didn't push on too hard at any point and feel like there is a lot more to give after a better build up, intervals and attitude as know I know we're I'm at now after this race.
72.88, 73.93, 74.20, 75.80, 76.50, 76.88, 75.62.
Definality much more in the tank than this, looking good again. Only room for a big improvement!
Running warm up/down 15:13 [2] 3.27 km (4:39 / km)
shoes: Nike Mileage Boots
Monday Jun 8, 2015 #
Running 12:18 [2] 2.52 km (4:53 / km)
shoes: Nike Mileage Boots
Running 27:39 [2] 6.15 km (4:30 / km)
shoes: Nike Mileage Boots
Sunday Jun 7, 2015 #
Running 59:06 [2] 11.01 km (5:22 / km) +300m 4:43 / km
shoes: Adidas Boost
Saturday Jun 6, 2015 #
Running 25:05 [1] 5.03 km (4:59 / km)
(rest day) shoes: Adidas Boost
Friday Jun 5, 2015 #
Running race 46:46 [4] 9.95 km (4:42 / km) +435m 3:51 / km
shoes: Inov 8 X-Talon 190
Started well then my legs just decided they had had enough after about 15 minutes. Thursday's run was harder than i thought and my legs had nothing to give after that point, plus must people had rested up for it. Awful result never the less.
Knew this but wanted to race being such a good race, solid few weeks training now ready for a few 5ks in a few weeks a 3000m on Tuesday to see where I'm at.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 10:14 [1] 1.79 km (5:43 / km)
shoes: Inov 8 X-Talon 190
Thursday Jun 4, 2015 #
Running 1:10:44 [2] 16.43 km (4:18 / km)
shoes: Adidas Boost
Wednesday Jun 3, 2015 #
Running 35:10 [2] 7.04 km (5:00 / km)
shoes: Adidas Boost
Strength + Conditioning 25:00 [1]
Tuesday Jun 2, 2015 #
Running 1:10:07 [1] 13.23 km (5:18 / km)
shoes: Adidas Boost
Monday Jun 1, 2015 #
Running warm up/down 5:41 [2] 1.12 km (5:04 / km)
shoes: Inov 8 X-Talon 190
Running race 25:17 [5] 6.4 km (3:57 / km) +170m 3:29 / km
shoes: Inov 8 X-Talon 190
Good little race. Didn't have a clue where we were going so me and Jack Wright had to keep stopping and waiting for 3rd to point us in the right direction!
Started steady ish then realed @skids95 in after his fast start. Sat on the group for a bit but had enough of that and kicked on down hill. Too the river crossing and I tiptoed to go over the stones (stupid idea), went flying and almost did a front flip. Got bruises on both knees, left quad, right shin, left pectoral and my back. Fucked me over a bit but carried on but Jack was pulling away as a result of it. Slowly shuck it off and steadily closed the gap on the hill. Nice descent and then through the river to early which was waiste deep. Climbed up and back onto the road and still felt like I had plenty to give so turned on the jets to open up a gap, back over the stream (not on the rocks) then pushed up the hill and got on the flat/slightly downhill last 1k and cruised in.
The guy was pretty impressed with the time with the conditions and was pretty sure I could run sub 24. so will be up for smashing it another time when the river is lower and I know the way. Good race with Jack too.
Cool little race, nice pint of doombar after and I think I got alway pretty lucky with the fall, could have been very nasty.
Running warm up/down 11:00 [1] 1.8 km (6:07 / km)
shoes: Inov 8 X-Talon 190