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Training Log Archive: White Kenyan

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running10 6:24:22 54.96(7:00) 88.45(4:21)
  Strength + Conditioning1 20:00
  Total10 6:44:22 54.96 88.45

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

9 AM

Running long 1:20:55 [2] 19.06 km (4:15 / km)
shoes: Nike Zoom

Easy run from the vagrants

55 mile week without to much effort due to other commintments, but the scope is there. Another busy week next week so will aim for the same, then hopefully a BIG week after that with a few more doubles. Very happy with my training regardless - it's all about getting the correct balence.

Saturday Oct 15, 2016 #

9 AM

Running warm up/down 8:58 [2] 1.98 km (4:32 / km)
shoes: Nike Zoom

WU
10 AM

Running tempo 10:00 [4] 2.86 km (3:30 / km)
shoes: Nike Zoom

10 Minute Tempo

Running 4:03 [2] 0.81 km (5:00 / km)
shoes: Nike Zoom

Jog to Minshull New Road Hill

Running hills 3:00 [4] 0.89 km (3:22 / km)
shoes: Nike Zoom

6x30

Paces: 3.23; 3.23; 3.25; 3.21; 3.27; 3.18.

Running hills 1:00 [4] 0.29 km (3:27 / km)
shoes: Nike Zoom

6x10

Running 7:59 [2] 1.73 km (4:37 / km)
shoes: Nike Zoom

WD

Friday Oct 14, 2016 #

1 PM

Running 35:32 [2] 8.19 km (4:20 / km)
shoes: Nike Zoom

Hospital / Broughton Road Loop

Thursday Oct 13, 2016 #

1 PM

Running 35:31 [2] 8.05 km (4:25 / km)
shoes: Nike Zoom

Easy 5

Strength + Conditioning 20:00 [1]

1 to 1 Simon Vardy Party

Wednesday Oct 12, 2016 #

5 PM

Running 57:21 [2] 12.03 km (4:46 / km)
shoes: Nike Zoom

Tuesday Oct 11, 2016 #

5 PM

Running 23:06 [2] 5.36 km (4:19 / km)
shoes: Nike Zoom

Jog to Woodburn
6 PM

Running intervals 17:17 [5] 5.69 km (3:02 / km)
shoes: Boston Boost

3x1mile (60); 4x30 @ Hallamshire.

5.05, 5.06, 5.06.

176m, 177m, 185m, 193m.

I'm probably in the BEST shape I've been during the WORST shape I've been in.

Running warm up/down 11:18 [1] 2.02 km (5:36 / km)
shoes: Nike Zoom

To Tesco

Monday Oct 10, 2016 #

9 AM

Running 35:33 [2] 8.26 km (4:18 / km)
shoes: Nike Zoom

Morning grind with Dane
6 PM

Running 52:49 [2] 11.23 km (4:42 / km)
shoes: Nike Zoom

Evening grind with Athletics

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