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Training Log Archive: White Kenyan

In the 7 days ending Nov 20, 2017:

activity # timemileskm+m
  Running11 6:16:19 53.12(7:05) 85.49(4:24)
  Orienteering1 43:53 4.97(8:50) 8.0(5:29) 75
  Strength + Conditioning1 10:00
  Erg1 8:57
  Total12 7:19:09 58.09 93.49 75

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TuWeThFrSaSuMo

Monday Nov 20, 2017 #

4 PM

Running 42:53 [2] 9.47 km (4:32 / km)
shoes: Nike Mileage Boots

To gym via industrial park Woods loop. Paid to run again??
5 PM

Strength + Conditioning 10:00 [1]

3x8 @ 40kg, 50kg and 60kg.

Erg 8:57 [3]

Hard after weights
6 PM

Running 18:38 [1] 3.72 km (5:01 / km)
shoes: Nike Mileage Boots

Legs had completely gone, felt like a zombie so stopped by at Grandma and Grandads. Ended up being there an hour.
C • Weak 3

Sunday Nov 19, 2017 #

10 AM

Running warm up/down 15:56 [1] 3.24 km (4:55 / km)

WU
11 AM

Orienteering race 43:53 [4] 8.0 km (5:29 / km) +75m 5:14 / km

DEE club champs @ Delamere - 1st

Ran it hard and it was very enjoyable. Pretty clean. Good to be back.

Week 8: 60.2 Miles.
C • Big comeback? 2

Running 23:12 [1] 4.2 km (5:31 / km)
shoes: Nike Mileage Boots

WD

Saturday Nov 18, 2017 #

1 PM

Running warm up/down 17:18 [1] 3.77 km (4:35 / km)
shoes: Nike Mileage Boots

WU whilst spectating the U17 and women's race.
2 PM

Running race 25:31 [5] 7.18 km (3:33 / km)
shoes: Qasics Hyper XC

North Staffs XC 3 @ Stafford Common.

Running warm up/down 24:35 [1] 4.83 km (5:05 / km)
shoes: Qasics Hyper XC

WD cruising. Dad unleashed some lethal DRS in the home straight.

Friday Nov 17, 2017 #

12 PM

Running 35:00 [2] 8.38 km (4:11 / km)
shoes: Nike Mileage Boots

East out of Wilmslow and down to Alderley Edge, towards Mobberley and back through Wilmslow. Gym no where near as a good.

Thursday Nov 16, 2017 #

7 PM

Running 1:10:35 [2] 16.09 km (4:23 / km)
shoes: Nike Mileage Boots

Easy with Professor Anthony. Just happened to knock out Spuds monthly quota of mileage in one run.

Wednesday Nov 15, 2017 #

6 PM

Running 45:49 [2] 10.59 km (4:20 / km)
shoes: Nike Mileage Boots

Adjusting in so no lunch time run today.

Tuesday Nov 14, 2017 #

7 PM

Running warm up/down 14:14 [2] 3.27 km (4:21 / km)
shoes: Brooks Green Silence (GB)

WU

Running tempo 22:30 [4] 6.97 km (3:14 / km)
shoes: Nike Mileage Boots

VR - 10, 7.5, 5.

3.07k, 2.3k, 1.59k.

Back down on the hallowed cinder of Knights Grange. The reintroduction to running phase is now over, into phase 2 now. First proper session in as long as I can remember (May?). Working hard but kept it easy, but didn't expect to be that far off the top group, lots of lads are in good shape - only a good thing though. Felt alright, was being held back by tired legs if anything. A tough welcome to phase 2, but looking forward to progressing and keeping the surveyors spread at bay.
8 PM

Running warm up/down 20:08 [1] 3.78 km (5:20 / km)
shoes: Nike Mileage Boots

WD with Perry

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