Training Log Archive: White KenyanIn the 7 days ending Sep 25, 2016:
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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.
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