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Training Log Archive: White Kenyan

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running6 3:08:12 24.65(7:38) 39.67(4:45)
  Orienteering1 20:00 2.8(7:09) 4.5(4:27)
  Strength + Conditioning1 15:00
  Total7 3:43:12 27.45 44.17

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MoTuWeThFrSaSu

Wednesday Sep 21, 2016 #

8 AM

Running 32:29 [1] 6.6 km (4:55 / km)
shoes: Nike Zoom

Morning grind with Tobins and DB
3 PM

Strength + Conditioning 15:00 [1]

afternoon gym
5 PM

Running tempo 11:45 [4] 3.0 km (3:55 / km)

Porter VK Challenge to the second VK stop.

Running 34:05 [2] 6.73 km (5:04 / km)
shoes: Nike Zoom

To the top and back to the park.

Tuesday Sep 20, 2016 #

6 PM

Running 13:14 [2] 3.27 km (4:03 / km)
shoes: Nike Zoom

WU

Running intervals 26:00 [4] 7.51 km (3:28 / km)
shoes: Nike Zoom

3,4,5,5,4,3, 4x30

0.86k - 3.23min/k

1.17k - 3.25min/k

1.39k - 3.36min/k

1.38k - 3.37min/k

1.15k - 3.28min/k

0.86k - 3.24min/k

Nice steady session back, still got a bit of cold so was struggle at parts. Just a nice steady pace and controlled.

7 PM

Running warm up/down 17:37 [1] 3.29 km (5:21 / km)
shoes: Nike Zoom

WD

Monday Sep 19, 2016 #

11 AM

Running 29:21 [2] 4.0 km (7:20 / km)
shoes: Nike Zoom

Walkley route
4 PM

Running warm up/down 5:03 [2] 1.0 km (5:03 / km)

WU

Orienteering 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Zoom

easy sprintervals - last one turned into a cheat fest

Running warm up/down 18:38 [2] 4.27 km (4:22 / km)
shoes: Nike Zoom

WD

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