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Training Log Archive: White Kenyan

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running12 6:34:07 56.29(7:00) 90.59(4:21) 65
  Strength + Conditioning2 30:00
  Core/Stretching2 25:00
  Swimming1 8:00
  Drills1 5:00 0.31(16:06) 0.5(10:00)
  Total13 7:42:07 56.6 91.09 65

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

10 AM

Running long 1:25:00 [2] 11.74 mi (7:14 / mi)
shoes: Nike Zoom

Porter, Ringinglow, Limb Valley, Hunters Bar.
4 PM

Core/Stretching 10:00 [1]

Strength + Conditioning 10:00 [1]

few squats, lunges etc

Saturday Oct 22, 2016 #

1 PM

Running warm up/down 14:51 [2] 3.23 km (4:36 / km)
shoes: Nike Zoom

WU - testing a new more natural approch

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike Matumbo

2 PM

Running race 10:40 [5] 3.21 km (3:19 / km) +65m 3:01 / km
shoes: Nike Matumbo

Northern XC Relays - BRONZE

Didnt really have a expectation for this, expect from something to last years 12th. Upon arriving there had also been little chat about it either amongst the lads, until chatting to BIG Stu aka Pep Guardiola with Sheeno before the race.

Stu seemed to think a top 6 was achievable and possibly a outside shot at a medal if we averaged 10.40ish, too which me and Sheeno laughed at, although I was confident the team could average roughly 10.35. Pep had set the team up well starting with the younger lads on 1 and 2, myself for the graveyard shift then finishing up with Sheeno as he's in shape.

Cam started well as he always does on first leg and put us in the mixer at 11th, Josh then ran another solid leg to bring us up to 7th just behind Uni. Set off a few seconds behind Mycroft with a Rotherham guy just in front of me, sat on with him for a short period and then kicked on remembering what Sheeno had told me; "ping it down the hill, that's where you make the time". To my surprise had closed half of the gap on Mycroft and Sale by the bottom of the hill. Worked the two hills, where there was lots of support. Got on to the top field and felt a foamy mouth coming on (maybe too many jagers on Wednesday and Thursday), slowed slightly and cleared that, then pushed up the slope and down into the woods then pinged it into the finish in 6th.

By this point I still hadn't even thought about the teams overall performce until at the half way point at the top of the hill, where Sheeno came powering up and had reduced the gap by half. Bit of encouragement and we had to wait for him to come back out of the woods. I thought he was going to catch them and then it would be a sprint finish between us and Trafford. But Sheeno came flying down the hill with a good 30m lead to take 3rd!

A few teams had a few runners missing (Liverpool; Cliffey etc), but for such a small club it's such a great result and shows the had work which is going on at VR. Certainly looks good for a few years time for such as young team (two U20) and then a load more lads who are on the standard along with 3 lads in America. Chuffed.

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

7 PM

Running 33:51 [2] 7.94 km (4:16 / km)
shoes: Nike Zoom

Double Day

Friday Oct 21, 2016 #

7 PM

Running 33:00 [2] 4.45 mi (7:25 / mi)
shoes: Nike Zoom

Long day of valuation

Core/Stretching 15:00 [1]

Swimming 8:00 [1]

10 lengths of Goodwin - too many punters

Thursday Oct 20, 2016 #

6 PM

Running 17:58 [2] 4.5 km (4:00 / km)
(rest day) shoes: Nike Zoom

Wednesday Oct 19, 2016 #

6 AM

Running 32:51 [2] 7.39 km (4:27 / km)
shoes: Nike Zoom

Early bird catches the gourmet worms

Strength + Conditioning 20:00 [1]

Monitoring with Si. Reach, jumps etc.
5 PM

Running 46:07 [2] 10.07 km (4:35 / km)
shoes: Nike Zoom

Tuesday Oct 18, 2016 #

5 PM

Running 24:33 [2] 5.55 km (4:25 / km)
shoes: Nike Zoom

6 PM

Running tempo 10:00 [4] 3.19 km (3:08 / km)
shoes: Boston Boost

The classic William Mycroft 5.20 pace 10 minute tempo; first mile 4.59.

Running intervals 11:12 [4] 3.89 km (2:53 / km)
shoes: Nike Zoom

Controlled 8x400; 4x30

173m; 174m; 175m; 173m.
7 PM

Running warm up/down 14:04 [1] 2.56 km (5:30 / km)
shoes: Nike Zoom

Monday Oct 17, 2016 #

7 PM

Running 48:00 [2] 10.5 km (4:34 / km)
shoes: Nike Zoom

12 hour day down in Oxford - just an evening run today.

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