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Training Log Archive: White Kenyan

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running9 3:40:45 30.18(7:19) 48.57(4:33)
  Cycling2 2:00:00
  Orienteering1 31:47 4.23(7:31) 6.8(4:40)
  Total11 6:12:32 34.41 55.37

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

8 AM

Running long 1:12:10 [1] 14.92 km (4:50 / km)
shoes: Nike Zoom

Pre marathon run on the hell raiser route with Dad. Out 8am sharp. Feeling absolutely knackered.

Saturday Apr 22, 2017 #

11 AM

Cycling 1:10:00 [1]

20 miles with Dad. Alsager loop.

Reason for the cycle: virus

Friday Apr 21, 2017 #

5 PM

Cycling 50:00 [1]

16 miles

To vallys. He lost his key so we couldn't lock up to go out. So had dinner then rode home via Worleston and Church Minshull to make it a bit longer.

Thursday Apr 20, 2017 #

Note

Log updated with JK.
7 PM

Running warm up/down 14:11 [2] 3.08 km (4:36 / km)
shoes: Nike Zoom

WU

Running intervals 8:50 [5] 3.2 km (2:46 / km)
shoes: Nike Zoom

VRAC

6 x 400 (1) [5] 4 x 200

66.5, 66.9, 67.1, 69.1, 68.5, 67.9.

31.8, 31.1, 30.7, 30.7.

legs wrecked before hand but session wasn't too big so thought id give it ok. not bad, wobbled on rep 3-5 but everyone in the group did and it was windy af. 200's good but huge traffic jams, must have ran 230m on the last rep.

good session on wrecked legs.
8 PM

Running warm up/down 15:24 [1] 2.83 km (5:27 / km)
shoes: Nike Zoom

Completely spangled

Wednesday Apr 19, 2017 #

8 AM

Running 19:00 [1] 4.1 km (4:38 / km)
shoes: Nike Zoom

Easy Moss Lane

Zombie mode fully activated
6 PM

Running 34:41 [1] 8.05 km (4:19 / km)
shoes: Nike Zoom

Running sub 7's in zombie mode?

Tuesday Apr 18, 2017 #

7 PM

Running warm up/down 14:42 [2] 3.16 km (4:39 / km)
shoes: Nike Zoom

WU

Running intervals 8:33 [5] 3.0 km (2:51 / km)
shoes: Adidas Adizero Adios

Back down at Vale and first session in a while. First of the summer session after most of the club had been in Portugal.

1000, 800, 600, 400, 200 all off 2 minutes.

2.57.1
2.20.1
1.41.6
1.04.7
29.4

Feeling alright but not great. Managed to keep with Arun and Ginge until the 400s so not bad.
8 PM

Running warm up/down 15:20 [1] 3.16 km (4:51 / km)
shoes: Nike Zoom

WD

Monday Apr 17, 2017 #

10 AM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: IceBug

WU

Orienteering race 31:47 [5] 6.8 km (4:40 / km)
shoes: IceBug

JK Relay 1st Leg

11th. Good run, sat in and remained in control, long raffle in the woods so had to shift over the heath but just felt zonked but kept slogging. Annoying as I think if it wasn't for this virus I could have ran so much quicker.
11 AM

Running 9:54 [1] 1.57 km (6:18 / km)
shoes: Nike Zoom

WD

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