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Training Log Archive: White Kenyan

In the 7 days ending Jan 7, 2018:

activity # timemileskm+m
  Running9 6:01:21 51.54(7:01) 82.94(4:21)
  Erg1 1:54
  Total10 6:03:15 51.54 82.94

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MoTuWeThFrSaSu

Sunday Jan 7, 2018 #

10 AM

Running long 1:07:35 [1] 13.82 km (4:53 / km)
shoes: BIG STONKING MILERS

Easy longish run with D on the bike. Bit of off road at the end.

Saturday Jan 6, 2018 #

2 PM

Running warm up/down 14:25 [1] 2.77 km (5:12 / km)
shoes: BIG STONKING MILERS

WU with Raz in the forest

Running race 44:13 [4] 10.95 km (4:02 / km)
shoes: Qasics Hyper XC

Cheshire XC - report to follow. In short - pleasing performance.
3 PM

Running warm up/down 12:11 [1] 2.26 km (5:23 / km)
shoes: BIG STONKING MILERS

WD with VR Squad.

Friday Jan 5, 2018 #

10 AM

Running 28:06 [2] 6.44 km (4:22 / km)
shoes: BIG STONKING MILERS

inc 4 x 30 strides

Thursday Jan 4, 2018 #

7 PM

Running 1:05:00 [2] 14.86 km (4:22 / km)
shoes: BIG STONKING MILERS

SCH. Easy run feeling fresh. Turbulent day but the shows goes on! The end of Williams Sillitoe.

Wednesday Jan 3, 2018 #

12 PM

Running 37:45 [3] 9.6 km (3:56 / km)
shoes: BIG STONKING MILERS

Lunchtime run, dropping down to a 5.30m/m towards the end to get the legs turning. A reintroduction to the beloved raz?
1 PM

Erg 1:54 [3]

500m erg. Fluid.
6 PM

Running 35:16 [2] 8.05 km (4:23 / km)
shoes: BIG STONKING MILERS

Was just going to do 3 miles but did 5 instead as was feeling fresh

Tuesday Jan 2, 2018 #

7 PM

Running warm up/down 15:38 [2] 3.35 km (4:40 / km)
shoes: BIG STONKING MILERS

WU

Running tempo 22:34 [5] 7.04 km (3:12 / km)
shoes: BIG STONKING MILERS

2 mile (3); 2 x 3, 2, 1 (1)[3].

5,14; 5.19 m/m.

3.11; 3.11; 3.00 m/k.

3.13; 3.10; 2.55 m/k.

Good group out on the road loop, however session mad extremely tough by the strong winds and piercing rain. Legs felt a bit creeky after Saturdays gym but dug in and progressed. Very nice session to get in the bank - rates looking favourable to harvest a sound ROI.
8 PM

Running warm up/down 18:38 [1] 3.8 km (4:54 / km)
shoes: BIG STONKING MILERS

WD

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