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Training Log Archive: White Kenyan

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running8 5:23:28 44.59(7:15) 71.76(4:30) 55
  Strength + Conditioning3 1:05:00
  Total10 6:28:28 44.59 71.76 55

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Running long 1:13:00 [2] 10.6 mi (6:53 / mi)
shoes: Nike Zoom

Ladybower with the Tobins, Bertie and Booth.
4 PM

Strength + Conditioning 20:00 [1]

Vardy Party

Saturday Oct 8, 2016 #

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

WU with Joe Wilkinson aka Conor McGrgeor
3 PM

Running race 19:06 [5] 5.89 km (3:15 / km) +55m 3:06 / km
shoes: Boston Boost

ERRA 6 Stage - Leg 5

Pretty pleased with my run, training is only just starting to build up, so can only get better. 30 seconds better than last year. Gained 2 places. Particlaury fun reeling in the Stoke athlete and pooping him.

Jacob - 19.07
Raz - 19.23
Josh - 19.05
Sheeno - 18.31
Me - 19.06
Cam - 19.13

Nice team packing. Stu wanted us to average 19.00 and we averaged 19.04. 41st place - not bad for a team with a average of 20 in the senior mens race.

Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Nike Zoom

WD with PT Tobin

Friday Oct 7, 2016 #

5 PM

Running 38:53 [2] 8.08 km (4:49 / km)
shoes: Nike Zoom

little Laura Trott and a few Tinchy Stryders before ERRA 6 stage tomorrow.

Thursday Oct 6, 2016 #

Note
(rest day)

Wednesday Oct 5, 2016 #

3 PM

Running 50:00 [2] 10.5 km (4:46 / km)
shoes: Nike Zoom

With Paul

1 kingfisher :)
4 PM

Strength + Conditioning 15:00 [2]

Continuing the development of the lean fibres

Tuesday Oct 4, 2016 #

7 AM

Running 15:11 [2] 3.21 km (4:44 / km)
shoes: Nike Zoom

Morning grind before starting my Masters
6 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Zoom

Running intervals 14:00 [5] 4.44 km (3:09 / km)
shoes: Nike Zoom

Hallamshire session at endcliffe.

6x2 minutes; 4x30.

644m
628m
601m
603m
621m
612m

2.44 min/k
2.43 min/k
2.46 min/k
2.47 min/k

Running warm up/down 16:18 [1] 2.88 km (5:40 / km)
shoes: Nike Zoom

Jog home with Bertie via Hallamshire Hospital for a shit after some major issues.

Monday Oct 3, 2016 #

5 PM

Running 55:00 [1] 11.0 km (5:00 / km)
shoes: Nike Zoom

Easy with Nay and Potter

Strength + Conditioning 30:00 [2]

ShUOC circuits

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