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Training Log Archive: White Kenyan

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running16 8:22:13 70.1(7:10) 112.81(4:27)
  Strength + Conditioning1 10:00
  Erg1 3:56
  Total17 8:36:09 70.1 112.81

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Sunday Jan 21 #

10 AM

Running long 1:26:15 [2] 19.32 km (4:28 / km)
shoes: BIG STONKING MILERS

In Delamere and out to Frodsham to catch the 4 Villages Half. We were early so carried on as it was snowing and most of the guys didn't want to get any colder - guest Dave Norman was not happy.

Saturday Jan 20 #

8 AM

Running warm up/down 5:41 [1] 1.2 km (4:44 / km)
shoes: BIG STONKING MILERS

Brief WU
9 AM

Running tempo 17:45 [4] 5.0 km (3:33 / km)
shoes: BIG STONKING MILERS

Delamere - GOLD

Running 7:46 [1] 1.5 km (5:11 / km)
shoes: BIG STONKING MILERS

Little Laura Trott around the lake to VR.

Running hills 4:56 [5] 1.36 km (3:38 / km)
shoes: BIG STONKING MILERS

10 hill reps
10 AM

Running warm up/down 17:17 [1] 3.44 km (5:01 / km)
shoes: BIG STONKING MILERS

WD round the lake back to the car
5 PM

Running 29:25 [1] 6.48 km (4:32 / km)
shoes: BIG STONKING MILERS

EZ

Friday Jan 19 #

6 PM

Running 36:59 [1] 8.05 km (4:36 / km)
shoes: BIG STONKING MILERS

Cruisy

Thursday Jan 18 #

9 AM

Running 18:55 [2] 3.98 km (4:45 / km)
shoes: BIG STONKING MILERS

EZ
7 PM

Running warm up/down 16:58 [1] 3.51 km (4:50 / km)
shoes: BIG STONKING MILERS

WU

Running hills 24:37 [4] 5.65 km (4:21 / km)
shoes: BIG STONKING MILERS

16 x 30 hills. Sheeno picked the hill - fairly flat but started to feel like more a hill as things progressed.

Running tempo 10:58 [5] 3.22 km (3:24 / km)
shoes: BIG STONKING MILERS

2 mile tempo. Legs tired after first week back but ground it out. Got into that race feeling which was the whole point of the tempo being last.
8 PM

Running warm up/down 17:02 [1] 3.22 km (5:17 / km)
shoes: BIG STONKING MILERS

WD

Wednesday Jan 17 #

11 AM

Running 40:00 [3] 9.75 km (4:06 / km)
shoes: BIG STONKING MILERS

Steady first and last 10 minutes ish with some ramped up stuff in between
12 PM

Erg 3:56 [3]

500m erg either side of weights.

1.56 and 1.58. Starting to get the hand of this erging now.

Strength + Conditioning 10:00 [1]

deep squats, one leg squats, bench lunges
8 PM

Running 31:05 [1] 6.5 km (4:47 / km)
shoes: BIG STONKING MILERS

Vallys first run in over a year. He lasted 9 minutes and managed a 8.24 mile.

Tuesday Jan 16 #

9 AM

Running 20:38 [1] 4.53 km (4:33 / km)
shoes: BIG STONKING MILERS

Regaining that forward motion
7 PM

Running warm up/down 15:00 [1] 3.2 km (4:41 / km)
shoes: BIG STONKING MILERS

WU

Running intervals 20:00 [5] 6.22 km (3:13 / km)
shoes: BIG STONKING MILERS

VRAC 4 x 5 minutes

1.60k; 1.55k; 1.55k; 1.51k.

Tough work after being ill but ground it out. Didn't do the 5th but original plan was just to make it to 3. Aerobically feeling good just heavy legs.
8 PM

Running warm up/down 15:00 [1] 2.9 km (5:10 / km)
shoes: BIG STONKING MILERS

WD

Monday Jan 15 #

9 AM

Running 31:14 [1] 6.44 km (4:51 / km)
shoes: BIG STONKING MILERS

Modified El Classico. Delayed so caught Dane up and then did some on my own. Legs feeling detached from my body post flu.
9 PM

Running 34:42 [2] 7.34 km (4:44 / km)
shoes: BIG STONKING MILERS

Was going to go at 5 upon returning from the northern smoke but there was a curry on the table so ate that and decided upon a late jog. Feeling slightly more normal.

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