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Training Log Archive: White Kenyan

In the 7 days ending Dec 16, 2017:

activity

time

miles

Running

6:39:21

57.96

(6:53)

93.28

(4:17)

Strength + Conditioning

5:00

Erg

4:05

Total

6:48:26

57.96

93.28

1:27

0:00

» now

Saturday Dec 16, 2017 #

1 PM

Running warm up/down 9:11 [2] 2.08 km (4:25 / km)
shoes: Brooks Green Silence (GB)

Running intervals 25:07 [4] 7.68 km (3:16 / km)
shoes: Brooks Green Silence (GB)

North Staffs XC cancelled due to black ice. Was a bit lost with what to do, so it was one of those days where I had to ask myself how good do I want to be? Few reps on Moss Lane was the answer despite wanting to watch Christmas films and eat mince pies all afternoon.

8 x 970m~

3.17; 3.11; 3.12; 3.10; 3.08; 3.04; 3.06; 2.56.

Just ticking over and then pushed a little more in the second half. Still felt reasonably comfortable which is all very positive. It is a miracle what cutting out the booze can do. Albeit 2.5 beers with Vally last night making me a little dizzy. However that is 0.5 more than the notorious #2PintTommy

C • Pints 1

2 PM

Running 9:23 [1] 2.07 km (4:32 / km)
shoes: Brooks Green Silence (GB)

Wheeling my way home

Friday Dec 15, 2017 #

7 AM

Running 19:57 [1] 4.2 km (4:45 / km)
(rest day) shoes: Nike Mileage Boots

Zzz

4 days of grafting catching up on me. Plus a nice easy day before north staffs XC tomorrow.

Thursday Dec 14, 2017 #

7 PM

Running 1:00:00 [1] 12.47 km (4:49 / km)
shoes: Nike Mileage Boots

SCH. Where has everyone gone? Running with Dad and a few others. Much needed easy run though.

Wednesday Dec 13, 2017 #

1 PM

Running 38:40 [2] 10.0 km (3:52 / km)
shoes: Nike Mileage Boots

Lunch time run

Erg 4:05 [4]

6 PM

Running 21:27 [2] 4.83 km (4:26 / km)
shoes: Nike Mileage Boots

Sandwich run between getting home from work and heading to Gresty Road.

Tuesday Dec 12, 2017 #

7 PM

Running warm up/down 18:03 [2] 3.49 km (5:10 / km)
shoes: Brooks Green Silence (GB)

Running intervals 28:21 [4] 8.61 km (3:18 / km)
shoes: Brooks Green Silence (GB)

Extremely cold and snowy night. These are the nights that produce the best ROI so I took out the cheque book.

9 x 1km~ roughly 960m loop with Perry. Didn't know what to expect given the chronic lack of quick running since breaking my hand. Started easy and worked my way in buffering off Chris. Progressively getting quicker, relaxing until the last few. Pushed on towards the end and felt good. Best session in a long time. Time to enter Alsager 5 and have a show down with Halloway.

3.15; 3.15; 3.15; 3.11; 3.10; 3.07; 3.06; 3.02; 2.57.

8 PM

Running warm up/down 18:22 [1] 3.42 km (5:22 / km)
shoes: Brooks Green Silence (GB)

Monday Dec 11, 2017 #

6 AM

Running 24:17 [1] 5.0 km (4:51 / km)
shoes: IceBug

Early doors in the snow and ice. Good job I had the IceBugs on to keep the ship steady.

5 PM

Running 38:55 [2] 10.0 km (3:54 / km)
shoes: Brooks Green Silence (GB)

Picked things up after 5k.

6 PM

Strength + Conditioning 5:00 [2]

No nonsense 3 x 40kg; 60kg.

Sunday Dec 10, 2017 #

10 AM

Running long 1:27:38 [2] 19.43 km (4:31 / km)
shoes: Nike Mileage Boots

Snowy outing in Delamere with Christopher Perry

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