Training Log Archive: White KenyanIn the 30 days ending Jun 30, 2018:
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| Fr | 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 | ||||||||||||||||||||||||||||||
Saturday Jun 30, 2018 #
Running tempo 17:11 [4] 5.0 km (3:26 / km)
shoes: Brooks Green Silence (GB)
Wednesday Jun 27, 2018 #
Running 19:02 [1] 4.15 km (4:35 / km)
shoes: BIG STONKING MILERS
Cycling 40:00 [1]
16.55k
Tuesday Jun 26, 2018 #
Running warm up/down 13:34 [1] 3.09 km (4:23 / km)
shoes: Brooks Green Silence (GB)
Running race 17:52 [4] 5.0 km (3:34 / km) +20m 3:30 / km
shoes: BIG STONKING MILERS
Extremely hot + feeling lethargic = serious blow up
5.10, 5.54, 6.22 - lol.
Running warm up/down 9:00 [1] 1.6 km (5:37 / km)
shoes: BIG STONKING MILERS
Monday Jun 25, 2018 #
Running 17:44 [2] 4.05 km (4:23 / km)
shoes: BIG STONKING MILERS
Sunday Jun 24, 2018 #
Orienteering 54:04 [1] 3.9 km (13:52 / km)
shoes: BIG STONKING MILERS
Saturday Jun 23, 2018 #
Running 7:22 [1] 1.44 km (5:07 / km)
shoes: Brooks Green Silence (GB)
Running race 17:05 [4] 5.0 km (3:25 / km) +30m 3:19 / km
shoes: Brooks Green Silence (GB)
Lovely day.
Running warm up/down 8:35 [1] 1.47 km (5:50 / km)
shoes: Brooks Green Silence (GB)
Friday Jun 22, 2018 #
Running 15:00 [2] 3.4 km (4:25 / km)
Thursday Jun 21, 2018 #
Running warm up/down 14:10 [2] 3.24 km (4:22 / km)
Running race 16:45 [4] 5.0 km (3:21 / km)
Spontaneous call from Mr Halloway at half 4 and I never looked back. Thoroughly enjoyable evening - Halloway was on exceptional form including a great rendition of Three Lions. Enjoyable race, banter start by one guy and then race settled. At the front with an old chap, then he pulled slighty ahead at the end of the last week. Then the Salford locomotive came through towing Halloway during lap 2 :O Salford went onto the win, reaped in Halloway and got him on the home straight and almost got 2nd. Legs felt heavy after yesterday’s cycle but it was good fun.
Laps: 5.23; 5.36; 5.35.
Running warm up/down 16:21 [1] 3.13 km (5:13 / km)
Wednesday Jun 20, 2018 #
Cycling tempo 29:57 [4]
PB
Tough little circuit, few bumpy road sections, risky junction, climbs, bridge climbs and wind, but it made for a good hard ride.
Mile splits: 3.03; 2.57; 2.46; 3.24; 2.48; 3.02; 3.04; 2.55; 3.00; 2.52.
Cycling warm up/down 13:43 [1]
Tuesday Jun 19, 2018 #
Orienteering race 30:07 [4] 5.96 km (5:03 / km)
shoes: IceBug
Nice little area, nice tempo, good fun and a relatively clean run. Running felt sluggish.
Running 11:20 [1] 1.99 km (5:42 / km)
shoes: IceBug
Monday Jun 18, 2018 #
Erg 20:00 [2]
Strength + Conditioning 3:00 [1]
Running 17:27 [2] 4.01 km (4:21 / km)
shoes: BIG STONKING MILERS
Sunday Jun 17, 2018 #
Cycling 1:40:00 [1]
Saturday Jun 16, 2018 #
Running 12:48 [2] 3.19 km (4:01 / km)
shoes: Brooks Green Silence (GB)
Running race 17:01 [5] 5.0 km (3:24 / km) +30m 3:18 / km
shoes: Brooks Green Silence (GB)
Saw MM at start and wasn't really in the mood for a battle but as expected it was head to head from the off in the rain. Both tried a few surges but there was no long lasting damage. Was puffing a bit and thought he had got away going up the hill and then again after turning past the cafe. Controlled and channelled my chimp and thus dug deep and reeled him in up Gulf hill and performed a Mo Farah finish for the last 250m. Sunshine day.
Running warm up/down 10:25 [1] 1.9 km (5:29 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 14:46 [2] 3.19 km (4:38 / km)
shoes: Brooks Green Silence (GB)
Friday Jun 15, 2018 #
Running 16:37 [2] 4.05 km (4:06 / km)
shoes: Brooks Green Silence (GB)
Thursday Jun 14, 2018 #
Running 10:10 [2] 2.2 km (4:37 / km)
shoes: BIG STONKING MILERS
Into yellow wind and the subsequent sand storm (5.32m/k) before retreating; then with the wind on my back (3.40m/k) without any effort.
Running 26:07 [2] 5.9 km (4:26 / km)
shoes: BIG STONKING MILERS
1 31388 Aidan Smith SYO GBR M14 18:42
2 30352 Christopher Nash SROC GBR M14 19:04
3 29632 Craig Nolan ESOC GBR M14 19:20
4 36125 Mark Otto TOLF Berlin GER M14 20:28
5 39318 Oliver Williams DEE GBR M14 20:29
6 36169 Lova Chechik EBOR GBR M14 20:32
7 26984 Hamish Rogers OD GBR M14 20:43
8 31643 Ben Beresford DVO GBR M14 21:11
9 31722 Nicholas Jarvis SO GBR M14 21:23
10 24353 Matthew Elkington OD GBR M14 22:03
Wednesday Jun 13, 2018 #
Running 30:34 [1] 5.11 km (5:59 / km)
shoes: BIG STONKING MILERS
Tuesday Jun 12, 2018 #
Running 25:00 [2] 5.5 km (4:33 / km)
shoes: BIG STONKING MILERS
Monday Jun 11, 2018 #
Running 26:07 [1] 4.18 km (6:15 / km)
shoes: BIG STONKING MILERS
Sunday Jun 10, 2018 #
Note
(rest day)
Saturday Jun 9, 2018 #
Note
(rest day)
Friday Jun 8, 2018 #
Running 43:32 [2] 9.15 km (4:45 / km)
shoes: BIG STONKING MILERS
Thursday Jun 7, 2018 #
Running 22:17 [2] 5.11 km (4:22 / km)
shoes: BIG STONKING MILERS
Wednesday Jun 6, 2018 #
Running 38:57 [3] 8.69 km (4:29 / km)
shoes: BIG STONKING MILERS
Tuesday Jun 5, 2018 #
Running 38:00 [3] 6.5 km (5:51 / km)
shoes: BIG STONKING MILERS
Monday Jun 4, 2018 #
Running 42:51 [3] 9.42 km (4:33 / km)
shoes: BIG STONKING MILERS
Sunday Jun 3, 2018 #
Running 21:03 [2] 4.58 km (4:36 / km)
shoes: BIG STONKING MILERS
Spooted: 1 x Kenny Fu.
Saturday Jun 2, 2018 #
Running warm up/down 15:15 [2] 3.43 km (4:27 / km)
shoes: Brooks Green Silence (GB)
Running tempo 17:49 [4] 5.0 km (3:34 / km) +30m 3:28 / km
shoes: Brooks Green Silence (GB)
Running warm up/down 10:00 [1] 1.89 km (5:17 / km)
shoes: Brooks Green Silence (GB)
Friday Jun 1, 2018 #
Running 19:40 [2] 4.57 km (4:18 / km)
shoes: BIG STONKING MILERS