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Training Log Archive: White Kenyan

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running10 5:53:07 48.42(7:18) 77.93(4:32)
  Cycling3 1:16:20
  Strength + Conditioning2 35:00
  Total12 7:44:27 48.42 77.93

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

12 PM

Running 58:38 [2] 12.5 km (4:41 / km)
shoes: Nike Zoom

Post PTs in Rivelin

Saturday Oct 1, 2016 #

1 PM

Cycling 20:00 [1]

To the Sportsman
2 PM

Running race 9:22 [5] 2.86 km (3:17 / km)
shoes: Boston Boost

First run, Booth set off fast then I worked my way in. First mile 5.07.

Cycling race 36:20 [4]

18.4km - 1.58 min/km

Set off first and got caugh by the two lads on time trail bikes at the end of the first lap, worked hard to hang on for as long as possible and then just made myself hurt until the end.

Running race 10:00 [4] 3.0 km (3:20 / km)
shoes: Boston Boost

Second run - never felt pain in my legs like I did when I got off the bike. First lap just trying to run in a straight line, second lap passed on and got within 10m of 1st and 2nd pace. Not bad for my first duathlon. One of the guys used to train with brownlees too and is fairly decent.
4 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Boston Boost

WU/WD

Cycling 20:00 [1]

Home

Friday Sep 30, 2016 #

6 PM

Running 37:27 [2] 8.3 km (4:31 / km)

5 slighty sozzeled my Bertie after a networking event

Thursday Sep 29, 2016 #

5 PM

Running 28:35 [2] 6.4 km (4:28 / km)
shoes: Boston Boost

Strength + Conditioning 15:00 [1]

Si Vardy Party

Wednesday Sep 28, 2016 #

5 PM

Running 49:32 [2] 9.66 km (5:08 / km)
shoes: Nike Zoom

Sky path

Running tempo 19:08 [4] 5.02 km (3:49 / km)
shoes: Nike Zoom

Rivelin leg lossener with DB

Tuesday Sep 27, 2016 #

5 PM

Running warm up/down 15:00 [2] 3.3 km (4:33 / km)
shoes: Nike Zoom

To Endcliffe Park

Running 18:00 [5] 5.32 km (3:23 / km)
shoes: Nike Zoom

4, 3, 4, 3, 4 - recovery 2 or 3 minutes as session was 5x5 but on Bashir special session to aid my recovery.

1.11k - 3.37min/k

0.9k - 3.20min/k

1.19k - 3.21min/k

0.93k - 3.13min/k

1.2k - 3.21min/k
7 PM

Running warm up/down 18:00 [1] 3.3 km (5:27 / km)
shoes: Nike Zoom

Attacked by Tom Halloway in his car throwing locozade at me in a Conor MeGregor style

Monday Sep 26, 2016 #

7 AM

Running 30:14 [2] 6.37 km (4:45 / km)
shoes: Nike Zoom

Back on the grind with the 7am jogs
5 PM

Strength + Conditioning 20:00 [1]

ShUOC circuits
6 PM

Running 49:11 [2] 9.9 km (4:58 / km)
shoes: Nike Zoom

Triple day - getting LEAN

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