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Training Log Archive: White Kenyan

In the 7 days ending Dec 22, 2016:

activity

time

miles

Running

5:32:45

48.89

(6:48)

78.69

(4:14)

Drills

5:00

0.12

(40:14)

0.2

(25:00)

Total

5:37:45

49.02

(6:53)

78.89

(4:17)

1:04

0:00

» now

Thursday Dec 22, 2016 #

7 PM

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

Running intervals 10:00 [4] 3.63 km (2:45 / km)
shoes: Boston Boost

Christmas Eve Eve Eve - thought tonight would be a suitable night to dispatch a few small parcels, twenty 30 second parcels to be precise.

Maintaining fluidity and momentum.

173, 184, 177, 178, 175.
178, 180, 178, 183, 186.
185, 192, 179, 172, 176.
178, 177, 180, 185, 195.

Average: 180.55m
Standard Deviation: 5.91m

C • What about the inter-quarti... 1

8 PM

Running 14:58 [1] 2.9 km (5:10 / km)
shoes: Nike Zoom

jogging

C • Do you class your self as a... 5

Wednesday Dec 21, 2016 #

8 AM

Running 25:52 [2] 6.4 km (4:02 / km)
shoes: Boston Boost

Easy morning 4 on Moss Lane

6 PM

Running 37:39 [1] 8.06 km (4:40 / km)
shoes: Nike Zoom

Dragged Vally out of the cesspit for 5 miles.

Tuesday Dec 20, 2016 #

7 PM

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

Running intervals 21:00 [4] 6.85 km (3:04 / km)
shoes: Boston Boost

5, 4, 3, 2, 3, 4, 5 @ VR.

First session back on the hallowed cinder. Tough reverse pyramid session. Top of calf/back of knee tight again towards the end so dropped out after a minute of the last 5. Has been on and off since SPOOK football - need to get it sorted as it is making me lob sided.

5: 1.61k - 3.03m/k
4: 1.33k - 3.05m/k
3: 1.01k - 2.59m/k
2: 0.66k - 3.02m/k
3: 0.97k - 3.07m/k
4: 1.27k - 3.09m/k

8 PM

Running warm up/down 10:15 [1] 1.92 km (5:20 / km)
shoes: Boston Boost

Monday Dec 19, 2016 #

8 AM

Running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Boston Boost

5 PM

Running 34:00 [2] 7.6 km (4:28 / km)
shoes: Boston Boost

Sunday Dec 18, 2016 #

1 PM

Running 40:00 [2] 8.92 km (4:29 / km)
shoes: Boston Boost

Saturday Dec 17, 2016 #

1 PM

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Boston Boost

easy WU

Drills warm up/down 5:00 [1] 0.2 km (25:00 / km)
shoes: Boston Boost

2 PM

Running race 27:20 [5] 8.03 km (3:24 / km) +50m 3:18 / km
shoes: Nike Matumbo

North Staffs XC - Race 3 @Stafford Common - 4th

Looking forward to this and hopeful of a good result after last weeks disappointment. Brecker was in town so the start was fairly fast. Sat on the back of the group with two out off on the front. Pushed on a bit towards the end of the last lap and worked my way through as the group got smaller. Paul Ward came through at the start of the second lap, half way though i kicked on from Jacob and the Keele lad. Managed the catch up the Buxton lad with about 500 to go, kicked and he came with me, at this point I was hurting but kicked hard again and felt him pop to get 4th.

Pretty happy and surprised with my run today (especially after Wednesday), beat some pretty good runners so pretty happy. Definality helped having Dad shouting at me. Time to push on now and develop some shape.

Is the best shape of the worst shape returning?

3 PM

Running warm up/down 12:00 [2] 2.6 km (4:37 / km)
shoes: Boston Boost

WD with Stu and Jacob

Friday Dec 16, 2016 #

10 AM

Running 27:41 [2] 6.44 km (4:18 / km)
shoes: Boston Boost

Easy

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