Training Log Archive: White KenyanIn the 31 days ending Jan 31, 2021:
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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 | Su | ||||||||||||||||||||||||||||||||
Sunday Jan 31, 2021 #
Running long 2:35:35 [2] 26.21 km (5:56 / km) +1008m 4:59 / km
shoes: Inov8 230
Saturday Jan 30, 2021 #
Running 49:10 [2] 11.21 km (4:23 / km)
shoes: Inov8 230
No sign of the lesser spotted Tentwistle.
Friday Jan 29, 2021 #
Cycling 2:29:40 [2]
60.66km - 24.3km/h
Thursday Jan 28, 2021 #
Running 47:40 [2] 10.2 km (4:40 / km)
shoes: M. Boots
Wednesday Jan 27, 2021 #
Running warm up/down 10:24 [2] 2.3 km (4:31 / km)
shoes: Brooks Green Silence (GB)
Running 24:00 [5] 6.95 km (3:27 / km)
shoes: Brooks Green Silence (GB)
2.29k - 3:30m/k
2.31k - 3:28m/k
2.35k - 3:25m/k
£ in the bank.
Running 10:01 [1] 2.07 km (4:50 / km)
shoes: Brooks Green Silence (GB)
Tuesday Jan 26, 2021 #
Running 35:59 [2] 7.88 km (4:34 / km)
shoes: M. Boots
Monday Jan 25, 2021 #
Running 26:03 [2] 5.4 km (4:49 / km)
shoes: M. Boots
Strength + Conditioning 30:00 [1]
Sunday Jan 24, 2021 #
Running 1:19:05 [2] 16.93 km (4:40 / km)
shoes: Inov8 230
Saturday Jan 23, 2021 #
Running warm up/down 10:39 [2] 2.35 km (4:32 / km)
shoes: Brooks Green Silence (GB)
Running tempo 20:00 [4] 5.83 km (3:26 / km)
shoes: Brooks Green Silence (GB)
1: 2.87km (3:29m/k) - 3:31; 3:29; 3:25.
2: 2.96km (3.23m/k) - 3:23; 3:29; 3:14.
Hitting the right digits at the right frequency to progress the upwards trajectory. Felt fairly rangey - it's a shame there's no XC.
Running warm up/down 14:04 [2] 2.86 km (4:55 / km)
shoes: Brooks Green Silence (GB)
Friday Jan 22, 2021 #
Running 19:05 [2] 4.07 km (4:41 / km)
shoes: Brooks Green Silence (GB)
Thursday Jan 21, 2021 #
Running 35:21 [2] 7.82 km (4:31 / km)
shoes: M. Boots
Wednesday Jan 20, 2021 #
Running 37:15 [2] 8.0 km (4:39 / km)
shoes: M. Boots
Tuesday Jan 19, 2021 #
Running 36:41 [2] 7.87 km (4:40 / km)
shoes: M. Boots
Monday Jan 18, 2021 #
Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Brooks Green Silence (GB)
Sunday Jan 17, 2021 #
Running long 1:30:00 [2] 20.36 km (4:25 / km)
shoes: M. Boots
Saturday Jan 16, 2021 #
Cycling 1:27:18 [2]
Crewe, Shavington, Wybunbury & Nantwich.
33.82k - 23.3k/h
Running warm up/down 7:57 [2] 1.8 km (4:25 / km)
shoes: Brooks Green Silence (GB)
Running tempo 15:35 [4] 4.54 km (3:26 / km)
shoes: Brooks Green Silence (GB)
Off the bike, little chill out and then back out. Had a slight jelly leg feel. Plan was to hit around 3:30-3:35. Started ok, 2nd km was into the wind then progressively pushed on a little bit as feeling good. Good progress checker. First time in a while I've finished quicker and felt comforty.
3:30
3:31
3:27
3:23
3:10 (540m)
Running warm up/down 11:05 [2] 2.29 km (4:50 / km)
shoes: Brooks Green Silence (GB)
Friday Jan 15, 2021 #
Running 20:16 [2] 4.77 km (4:15 / km)
shoes: Brooks Green Silence (GB)
Fluid.
Thursday Jan 14, 2021 #
Running warm up/down 9:01 [2] 2.0 km (4:31 / km)
shoes: M. Boots
Running 18:00 [4] 5.04 km (3:34 / km)
shoes: M. Boots
850m - 3:32
820m - 3:39
840m - 3:35
830m - 3:38
860m - 3:29
850m - 3:32
Wanted to do something pacey but felt tired, solo and it was pissing it down so motivation was low. Opted for some more tempo based reps. Pretty comfortable and maintains the momentum of getting back sessioning. An continued introduction to the reintroduction.
Wet as a sponge.
Running warm up/down 7:51 [2] 1.66 km (4:44 / km)
shoes: M. Boots
Wednesday Jan 13, 2021 #
Running 48:03 [2] 10.54 km (4:34 / km)
shoes: M. Boots
Tuesday Jan 12, 2021 #
Running 38:55 [2] 8.81 km (4:25 / km)
shoes: M. Boots
Monday Jan 11, 2021 #
Running 24:34 [2] 5.16 km (4:46 / km)
shoes: M. Boots
Sunday Jan 10, 2021 #
Running long 1:11:52 [2] 15.58 km (4:37 / km)
shoes: M. Boots
Saturday Jan 9, 2021 #
Running 1:07:33 [2] 13.14 km (5:08 / km)
shoes: Inov8 230
Friday Jan 8, 2021 #
Note
(rest day)
Thursday Jan 7, 2021 #
Running warm up/down 9:02 [2] 2.09 km (4:19 / km)
shoes: M. Boots
Running 20:00 [5] 6.07 km (3:18 / km)
shoes: M. Boots
Running warm up/down 13:08 [1] 2.38 km (5:31 / km)
shoes: M. Boots
Wednesday Jan 6, 2021 #
Running 42:21 [2] 9.47 km (4:28 / km)
shoes: M. Boots
Tuesday Jan 5, 2021 #
Running 35:13 [2] 7.86 km (4:29 / km)
shoes: M. Boots
Monday Jan 4, 2021 #
Running 20:31 [2] 4.08 km (5:02 / km)
shoes: M. Boots
Sunday Jan 3, 2021 #
Running long 2:04:55 [2] 19.93 km (6:16 / km) +976m 5:02 / km
shoes: Inov8 230
Snowy and great views.
Bobby G training has begun.
Saturday Jan 2, 2021 #
Running warm up/down 10:56 [2] 2.5 km (4:22 / km)
shoes: M. Boots
Running intervals 28:00 [5] 8.24 km (3:24 / km)
shoes: M. Boots
5: 1.47k - 3.24m/k
4: 1.19k - 3.22m/k
3: 0.87k - 3.28m/k
2: 0.60k - 3.20m/k
2: 0.60k - 3.20m/k
3: 0.88k - 3.25m/k
4: 1.17k - 3.25m/k
5: 1.47k - 3.24m/k
Cold session -1 to begin with, warming up to 0 / 1. Little bit of light snowfall on the ground but grip was ok in the car tracks. First proper session in a while and very cold on the lungs. First minute was tough but then adjusted and managed to stick with Josh throughout give a metre or two. Encouraging.
Running warm up/down 23:13 [2] 4.59 km (5:03 / km)
shoes: M. Boots
Friday Jan 1, 2021 #
Cycling 2:32:05 [2]
Got there and Tatton Park was snowed over and like a ice rink. Cheeky little hot chocy in Knutsford before heading back. Out via Bradwall, Holmes Chapel, Cranage, Goostrey, Boots Green & Plumley. Back via Toft, Lower Peaover, Byley, Middlewich and Warmington. Feet were frezzing. Need to invest in some over shoes.
65.38k - 25.8k/h
Only 21 days of rest in 2020 (no running or cycling) equating to 5.75%. Let's try and beat it in 2021.