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Training Log Archive: White Kenyan

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Running43 28:24:43 226.56(7:31) 364.62(4:41) 448
  Cycling2 3:20:00
  Strength + Conditioning3 35:00
  Erg2 19:02
  Total47 32:38:45 226.56 364.62 448

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Tuesday Oct 31, 2017 #

7 PM

Running 1:04:28 [2] 13.38 km (4:49 / km)
shoes: Nike Mileage Boots

Simpson Shuffle

Monday Oct 30, 2017 #

8 AM

Running 26:32 [2] 6.0 km (4:25 / km)
shoes: Brooks Green Silence (GB)

First run in the helly, desperately needed gloves too.
5 PM

Running 45:00 [2] 9.81 km (4:35 / km)
shoes: Nike Mileage Boots

Set out with th intention of 5 miles, but decided to do an extra one and deadicate it to Nay given his chronic lack of mileage recently.

#DonateAMileToLawson #LawsonInNeed
6 PM

Strength + Conditioning 10:00 [1]

4 x 8 @ 40kg going deep followed by general chiselling.

Erg 9:02 [3]

2k working on technicique with a faster last 500 - 2.02.

Sunday Oct 29, 2017 #

9 AM

Running warm up/down 9:57 [1] 1.97 km (5:03 / km)
shoes: Nike Mileage Boots

WU with Disco Dyer
10 AM

Running 1:07:53 [4] 16.68 km (4:04 / km)
shoes: Inov8 X-Talon 190 (Orange)

Halloween Hellraiser - 4th

Calf again tight but bearable. Slow start so took it on. Ended up leading for a while with Simon Myatt until he slowly pulled away. Felt good but had no more gears. Horwich and Buckley guy went past and then got running again better but ended up 4th. Not bad, just a training run. A good weekends miles and a nice week.

Week 5: 66.4 Miles.
11 AM

Running warm up/down 10:13 [1] 2.02 km (5:03 / km)
shoes: Nike Mileage Boots

WD followed via a LW massage on the calfs and hamstrings.

Saturday Oct 28, 2017 #

9 AM

Running warm up/down 5:45 [1] 1.17 km (4:55 / km)
shoes: Brooks Green Silence (GB)

WU. Calf tight.

Running tempo 17:46 [4] 5.0 km (3:33 / km) +55m 3:22 / km
shoes: Brooks Green Silence (GB)

Delamere Parkrun - GOLD medal

Right calf a bit tight but good to get a bit of a tempo in. 37 seconds than last time (end of July). Felt good just calf holding me back. Positive and in the right direction.

Running 12:02 [1] 2.23 km (5:24 / km)
shoes: Brooks Green Silence (GB)

Transitional jogging.

Running hills 4:32 [4] 1.21 km (3:45 / km)
shoes: Nike Mileage Boots

10, 15, 20, 25. 4 x 15. 25, 20, 15, 10 up Old Pale to the mast.

Last one was 24 seconds as it was up to the top. Shorter reps were best.
10 AM

Running warm up/down 11:26 [1] 2.27 km (5:02 / km)
shoes: Brooks Green Silence (GB)

WD
2 PM

Running 40:00 [2] 9.07 km (4:25 / km)
shoes: Nike Mileage Boots

Steady state 40 in Eaton Park and along the River Dee watching the rowing.

Friday Oct 27, 2017 #

5 PM

Running 40:00 [2] 9.15 km (4:22 / km)
shoes: Brooks Green Silence (GB)

Steady State 40

Thursday Oct 26, 2017 #

7 PM

Running 1:00:00 [3] 13.61 km (4:25 / km)
shoes: Nike Mileage Boots

Harriers. Feeling yesterdays weights with not doing them for a while.

Wednesday Oct 25, 2017 #

9 AM

Running 24:33 [1] 5.37 km (4:34 / km)

Eazy
5 PM

Running 36:00 [2] 8.2 km (4:23 / km)
shoes: Nike Mileage Boots

Hungerford, Electra Way, Industrial Park, Macon Way to and from the gym. Good to check out the Hungerford market out first hand in preparation.
6 PM

Strength + Conditioning 15:00 [1]

3x8 @ 50kg and 60kg plus 20kg exercises before and after. Felt it but good to be back, going to be getting in the Cheshire East gym's a lot once I start work.

Erg 10:00 [1]

Technique session

Tuesday Oct 24, 2017 #

7 PM

Running 1:01:03 [3] 13.65 km (4:28 / km)
shoes: Brooks Green Silence (GB)

SCH run incorporating 10 x 400~. Just striding out and running the full recoveries, sped up the last few.

Monday Oct 23, 2017 #

9 AM

Running 36:04 [1] 7.29 km (4:57 / km)
shoes: Brooks Green Silence (GB)

Bolehills, Sandygate, Ranmoor
6 PM

Running 37:00 [2] 8.05 km (4:36 / km)
shoes: Nike Mileage Boots

Hospital loop post coming back home and picking up the new car.

Sunday Oct 22, 2017 #

10 AM

Running 53:20 [1] 9.75 km (5:28 / km)
shoes: Brooks Green Silence (GB)

Jogging around Rather Valley operating at 6.40s feeling nice whilst Dash did the 10k, then ended up running around with her. Another run later to boost the miles up.
6 PM

Running 35:38 [2] 7.65 km (4:39 / km)
shoes: Brooks Green Silence (GB)

Extra. El Classico via Crookes at the end for flour and fairy liquid.

Week 4: 50.1 Miles.

Saturday Oct 21, 2017 #

2 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

WU with 001

Running race 11:43 [5] 3.23 km (3:38 / km) +63m 3:18 / km
shoes: Qasics Hyper XC

Northern XC Relays

1st leg for VRAC B team. Extremely honest race. Didn't set off to hard but got myself in and around the right people. First mile in 5.38 with the huge head wind. Hit the first hill and I felt it straight away, but soon got into a rhythm. Across the slope feeling good and up the next hill continuing. Began to push towards the top and across the flat then up to the wooded slope into the top field. Extremely windy here but had a fair old line of people in front of me. Pushed and got them one by one. Down the slope, past one guy and then past another. Got into a little tussle with the last guy, which was enjoyable - good to feel the burn again. First time I've felt anything like a runner since breaking my hand. Time to build.

Running warm up/down 10:07 [1] 1.75 km (5:47 / km)
shoes: Brooks Green Silence (GB)

WD

Friday Oct 20, 2017 #

2 PM

Running 50:00 [1] 9.5 km (5:16 / km)
shoes: Brooks Green Silence (GB)

Standard Rivelin with Paddy 'Baller' Jones and BBB.

Thursday Oct 19, 2017 #

6 PM

Running warm up/down 20:00 [2] 4.32 km (4:38 / km)
shoes: Brooks Green Silence (GB)

WU with Dane

Running tempo 7:30 [3] 2.0 km (3:45 / km)
shoes: Brooks Green Silence (GB)

Danes session - taking it easy as first quicker running in a while apart from the odd race here and there. Nice and easy with BBB. Somehow ended up in Roary's locker room last night.
7 PM

Running hills 15:00 [4] 4.32 km (3:28 / km)
shoes: Brooks Green Silence (GB)

6 x 340m
12 x 190m

Guess work on the distances and time - for illustrative purposes only.

Running 22:00 [1] 4.1 km (5:22 / km)
shoes: Brooks Green Silence (GB)

WD over 4 kilometres as I'm not a pussy like DB.

Wednesday Oct 18, 2017 #

9 AM

Running 27:30 [2] 6.0 km (4:35 / km)
shoes: Brooks Green Silence (GB)

Quad is feeling good and the wheels are starting to roll nicely again. Love these cold crisp morning, bring on the festive season.
5 PM

Running 35:00 [2] 7.9 km (4:26 / km)
shoes: Brooks Green Silence (GB)

Hospital Loop pre Steel City

Tuesday Oct 17, 2017 #

4 PM

Running 39:00 [1] 8.9 km (4:23 / km)
shoes: Brooks Green Silence (GB)

Football tonight so early run. Hospital loop plus Pigeon Pauls. Playing it safe. Felt ok.

Monday Oct 16, 2017 #

10 AM

Running 17:58 [1] 4.15 km (4:20 / km)
shoes: Brooks Green Silence (GB)

Moss Lane - quad not bad.
6 PM

Running 17:56 [1] 4.15 km (4:19 / km)
shoes: Brooks Green Silence (GB)

Same again, feeling much better. Taking it easy and being smart but still maintaining running. Don't want one of these Nathan Lawson injuries.

Sunday Oct 15, 2017 #

1 PM

Cycling 2:20:00 [1]

Sunday Cycle - 67.4km / 41.8 miles.

Giving the leg some time. Headed out to Knutsford and then ventured into Tatton Park. Out via Warmingham and Middlewich but missed my turning so ended up going via Holmes Chapel. Back via Lower Peover and Byley before rejoining the way out in Middlewich. Enjoyable ride and a good new route.

Week 3: 27.1 Miles (Injury Effected).

Saturday Oct 14, 2017 #

5 PM

Cycling 1:00:00 [1]

30.1km

Cycling back from Vallys via Burland, Haughton, Long Lane and Church Minshull. DNS from Vally all day - the lad has well and truly lost his head.

Friday Oct 13, 2017 #

9 AM

Running 19:00 [1] 4.13 km (4:36 / km)
shoes: Brooks Green Silence (GB)

Thursday Oct 12, 2017 #

7 PM

Running 1:00:00 [2] 13.57 km (4:25 / km)
shoes: Brooks Green Silence (GB)

SCH

Wednesday Oct 11, 2017 #

11 AM

Running 22:00 [1] 4.1 km (5:22 / km)
shoes: Brooks Green Silence (GB)

Late pre breakfast run after my alarm didn't go off. 5 miles planned but rectus femoris was horribly sore. Had to stop a few times. Has been a little sore recently but nothing major, will need to key an eye on on it.
5 PM

Running 18:00 [2] 4.1 km (4:23 / km)
shoes: Brooks Green Silence (GB)

Sore for a few minutes and then was fairly good. Limited to just Moss Lane.

Tuesday Oct 10, 2017 #

7 PM

Running 57:00 [2] 12.0 km (4:45 / km)
shoes: Brooks Green Silence (GB)

Harriers with Russ and Sean. Found out some interesting news about one of the North Wests most infamously horrible athletes...

Monday Oct 9, 2017 #

9 AM

Running 27:00 [1] 5.84 km (4:37 / km)
shoes: Brooks Green Silence (GB)

eL Classico

Sunday Oct 8, 2017 #

6 PM

Running 50:00 [1] 9.5 km (5:16 / km)
shoes: Brooks Green Silence (GB)

Rivelin

Week 2: 54.6 Miles.

Saturday Oct 7, 2017 #

9 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

Nightmare

Running tempo 17:46 [4] 5.0 km (3:33 / km)
shoes: Brooks Green Silence (GB)

Endcliffe Parkrun

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)

WD with TH after a few hills

Friday Oct 6, 2017 #

5 PM

Running 55:00 [1] 10.0 km (5:30 / km)
shoes: Brooks Green Silence (GB)

Razalin route, steady state.

Thursday Oct 5, 2017 #

6 PM

Running 55:00 [1] 10.0 km (5:30 / km)
shoes: Brooks Green Silence (GB)

Standrad Rivelin with Nay and Joe

Wednesday Oct 4, 2017 #

8 AM

Running 25:00 [2] 5.6 km (4:28 / km)
shoes: Brooks Green Silence (GB)

Wednesday Morning El Classico
6 PM

Running long 1:19:00 [2] 16.0 km (4:56 / km) +330m 4:29 / km
shoes: Brooks Green Silence (GB)

Up Porter with Woodley and Barry Wainwright - further than planned but miles in the bank are miles in the bank.

Tuesday Oct 3, 2017 #

6 PM

Running 1:05:00 [2] 13.7 km (4:45 / km)
shoes: Brooks Green Silence (GB)

Now an employed man - the Cheshire and South Manchester commercial property market is about to witness a phenomena.

Sky path, across to Porter, Endcliffe, Brocco Bank.

Monday Oct 2, 2017 #

10 AM

Running 25:00 [2] 5.4 km (4:38 / km)
shoes: Brooks Green Silence (GB)

Moss Lane
7 PM

Running 35:00 [2] 7.28 km (4:48 / km)
shoes: Brooks Green Silence (GB)

Few days in Sheffield - Fulwood and Endcliffe loop

Strength + Conditioning 10:00 [1]

S10 Ltd

Sunday Oct 1, 2017 #

11 AM

Running long 1:20:01 [1] 16.05 km (4:59 / km)
shoes: Nike Zoom

Steady long run around Delamere and then caught the end of the Sandstone Trail Race at the Kelsall climb. Ran in with Dad for the last two miles, good 20th place for him.

Week 1: 47.5 Miles.

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