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Training Log Archive: White Kenyan

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running34 17:36:37 147.6(7:10) 237.54(4:27) 450
  Cycling2 4:18:47
  Strength + Conditioning7 3:30:00
  Orienteering2 1:04:36 8.71(7:25) 14.02(4:36)
  Total41 26:30:00 156.31 251.56 450

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Wednesday Dec 30, 2015 #

Cycling 2:30:00 [1]

40.1 miles with Vennard. The 13.51 man doesnt like the rain.

Tuesday Dec 29, 2015 #

7 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Pegasus 30

WU

Running tempo 24:00 [4] 7.42 km (3:14 / km)
shoes: Nike Pegasus 30

Tempo session with Vale

10 (3) 7 (2) 5 (2) 30x4 (30)

10 minutes 3k

7 minutes 2.14k

5 minutes 1.55k

4x30 180m~

Feeling very sluggish, plus a very strong headwind thanks to hurricane frank. Session done and in the locker.
8 PM

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike Pegasus 30

WD

Monday Dec 28, 2015 #

10 AM

Running warm up/down 14:42 [1] 2.63 km (5:35 / km)
shoes: Inov 8 X-Talon 190

Feeling tired
11 AM

Orienteering race 41:35 [3] 8.27 km (5:02 / km)
shoes: Nike Pegasus 30

Turkey Trot

Good head to head with Chris throughout. Got tired and cruised then last bit in, but Chris missed one out so I thought I had won until I saw Tommy B had got the turkey!

Good fun and interesting format on Mt Crumpit.

Running warm up/down 16:57 [2] 3.42 km (4:57 / km)
shoes: Nike Pegasus 30

WD with Chris
6 PM

Running 27:00 [2] 6.0 km (4:30 / km)
shoes: Nike Pegasus 30

Was going to do 5k, then i decided I would treat myself to one last Christmas present. Feeling very zappy which was a surprise.

Sunday Dec 27, 2015 #

5 PM

Running 35:52 [1] 8.08 km (4:26 / km)
shoes: Nike Pegasus 30

Taking the Adam Potter approch to training today.

Saturday Dec 26, 2015 #

9 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Boston Boost

Short WU

Running race 17:20 [5] 5.0 km (3:28 / km)
shoes: Boston Boost

Delamere Boxing Day Parkrun - SILVER medal

Lacking sleep + copious cannon ales + lots of food = hard work with a small chunder

Running warm up/down 19:16 [1] 3.23 km (5:58 / km)
shoes: Boston Boost

WD with Dad

Friday Dec 25, 2015 #

Note
(rest day)

Merry Christmas

Thursday Dec 24, 2015 #

6 PM

Running 17:38 [3] 4.09 km (4:19 / km)

Easy run with a 1km stride in the middle, 3.09.

Wednesday Dec 23, 2015 #

12 PM

Cycling 1:48:47 [1]

Christmas Cycle with Dad.

46.84km - 2:19min/km

Beeston Castle and back, great weather and great views.

Tuesday Dec 22, 2015 #

7 PM

Running warm up/down 7:58 [2] 1.65 km (4:50 / km)
shoes: Nike Pegasus 30

Short WU due to a road block.

Running intervals 26:00 [5] 8.39 km (3:06 / km)
shoes: Nike Pegasus 30

VRAC Tempo Tuesday

5 Mins (2 Mins) 4 Mins (90 Secs) 3 Mins (60 Secs) 2 Mins hard (60 Secs) 3 Mins (90 Secs) 4 Mins (2 Mins) 5 Mins.

1.66km
1.31km
0.98km
0.67km
0.95km
1.26km
1.57km

Good tough session, few people not doing the whole thing, but had company from BIG Stu throughout and especially welcome on the last two reps. Standard cinder track so cant read to much into the figures, but pretty happy with the session and paces for this stage of the year/ankle injury setback.
8 PM

Running warm up/down 14:50 [1] 2.85 km (5:12 / km)

WD with CJP.

"Feds arrived as we were packing up as the session was that nwaughty" (Perry, 2015).

Monday Dec 21, 2015 #

9 AM

Running 18:26 [2] 4.14 km (4:27 / km)
shoes: Nike Pegasus 30

Moss Lane

Running 34:13 [2] 8.0 km (4:17 / km)
shoes: Nike Pegasus 30

Christmas Lights Run

Sunday Dec 20, 2015 #

1 PM

Running long 1:13:13 [2] 18.01 km (4:04 / km)
shoes: Nike Pegasus 30

Saturday Dec 19, 2015 #

8 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Pegasus 30

WU
9 AM

Running tempo 17:20 [4] 5.0 km (3:28 / km)
shoes: Nike Pegasus 30

VRAC tempo train at Delamere parkrun

Not bad for the first bit of hard running in three weeks, could also feel Wednesday's 14

Running hills 7:00 [4] 1.5 km (4:40 / km) +100m 3:30 / km
shoes: Nike Pegasus 30

5 by Black Cow Hill - Brutal

~33

Running hills 3:42 [5] 1.0 km (3:42 / km) +100m 2:28 / km
shoes: Nike Pegasus 30

10,15,20,25,15,15,15,15,25,20,15,10 up old pale.
10 AM

Running warm up/down 18:27 [1] 3.24 km (5:42 / km)
shoes: Nike Pegasus 30

WD chatting to Carter

Friday Dec 18, 2015 #

6 PM

Running 26:16 [2] 6.44 km (4:05 / km)
shoes: Nike Pegasus 30

Back Home

Thursday Dec 17, 2015 #

4 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Nike Pegasus 30

Wednesday Dec 16, 2015 #

6 AM

Running 37:00 [2] 9.0 km (4:07 / km)

Merry Christmas ROAR style
7 AM

Strength + Conditioning 20:00 [1]

SENS, very elite.

Strength + Conditioning 10:00 [1]

Workout Wednesday with Dane shifting the iron on behalf of Si

Tuesday Dec 15, 2015 #

Note
(rest day)

Sometimes there just isn't enough hours in the day.

Monday Dec 14, 2015 #

5 PM

Running 30:00 [2] 4.0 mi (7:30 / mi)

Strength + Conditioning 25:00 [1]

ShUOC Circuits

Sunday Dec 13, 2015 #

8 AM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Nike Pegasus 30

As much as I wanted to race, there was no point being a silly athlete. Thinking long term. Nice relaxing morning watching the Euro XC.

Roll Safe.

Saturday Dec 12, 2015 #

6 PM

Running 15:00 [2] 3.0 km (5:00 / km)

Friday Dec 11, 2015 #

5 PM

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Adidas Boost

To Goodwin

Strength + Conditioning 40:00 [1]

Big session with DB and JW

Wednesday Dec 9, 2015 #

7 AM

Running 31:00 [2] 6.4 km (4:51 / km)

dabbling at cross training

Strength + Conditioning 25:00 [1]

SENS
8 AM

Strength + Conditioning 10:00 [1]

working hard on the bench press then out leg pressed Dane for a 150kg - unlucky lad.

Tuesday Dec 8, 2015 #

Note
(injured) (rest day)

Monday Dec 7, 2015 #

3 AM

Note

After a great weekend, only one status is possible. Looking forward to BUCS.

ShUOC > EUOC.
9 AM

Running 28:27 [1] 5.58 km (5:06 / km)
shoes: Nike Pegasus 30

moonshine sweat out, got lost in Tapton School.
5 PM

Strength + Conditioning 40:00 [1]

ShUOC Circuits then a extra workout with Dane and Nathan. Followed up by the suna.

Sunday Dec 6, 2015 #

4 PM

Running 38:00 [1] 8.0 km (4:45 / km)
shoes: Nike Pegasus 30

jog back from football - broken man.

60 mile including SPOOK not to bad.

Saturday Dec 5, 2015 #

Event: SPOOK Relays
 
11 AM

Running warm up/down 16:10 [2] 3.52 km (4:36 / km)

WU
12 PM

Orienteering 8:12 [5] 2.12 km (3:52 / km)
shoes: Inov 8 X-Talon 190

SPOOK Relay Leg 1 for #OACJapaneseRoadmen

Good head to head battle with Kris. Took a good route on the long leg and got a gap.

Orienteering race 9:26 [5] 2.24 km (4:13 / km)
shoes: Inov 8 X-Talon 190

one bad RC and got trapped on the way to 1, probably 30/40 seconds worth.

Orienteering race 5:23 [4] 1.39 km (3:52 / km)
shoes: Inov 8 X-Talon 190

last leg quick blast.

good courses from Nic.
1 PM

Running hills 17:16 [4] 3.53 km (4:53 / km)
shoes: Inov 8 X-Talon 190

3 long hills at tempo ~2 mins

5 short hills at speed ~12 seconds

Running warm up/down 11:43 [1] 2.15 km (5:27 / km)
shoes: Nike Pegasus 30

home

Friday Dec 4, 2015 #

4 PM

Running 44:59 [3] 9.26 km (4:51 / km)
shoes: Nike Pegasus 30

cruise in rivelin with TH after getting a first, nice. SPOOK.

Thursday Dec 3, 2015 #

Running 1:05:47 [2] 15.03 km (4:23 / km) +250m 4:02 / km
shoes: Nike Pegasus 30

Wednesday Dec 2, 2015 #

6 AM

Running 36:46 [1] 7.47 km (4:55 / km)
shoes: Nike Pegasus 30

7 AM

Strength + Conditioning 40:00 [1]

SENS ft special sprint training
5 PM

Running 47:04 [2] 10.03 km (4:42 / km)
shoes: Nike Pegasus 30

Tuesday Dec 1, 2015 #

8 AM

Running 21:11 [1] 4.37 km (4:51 / km)
shoes: Nike Pegasus 30

5 PM

Running 26:29 [2] 5.76 km (4:36 / km)
shoes: Nike Pegasus 30

Running intervals 28:00 [5] 9.35 km (3:00 / km)
shoes: Boston Boost

15x2 minutes 7, miss one, 7 again. Solid.
7 PM

Running warm up/down 11:35 [1] 2.36 km (4:54 / km)
shoes: Nike Pegasus 30

WD

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