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Training Log Archive: White Kenyan

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running9 4:05:32 35.22(6:58) 56.68(4:20)
  Total9 4:05:32 35.22(6:58) 56.68(4:20)

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Sunday Feb 4 #

10 AM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km)
shoes: BIG STONKING MILERS

WU with Jacob Brown and Mr Thomas Halloway. Lots of chat flying from the Stokey.
11 AM

Running race 27:04 [5] 8.17 km (3:19 / km)

Alsager 5 - 27th

Slightly long so a equated PB of 26.41. 27.04 is still also a PB.

Main target race back since breaking my hand and focusing solely upon completing my masters. Weird feeling actually racing, but nice to finally make the return back on to the circuit. Training has slowly build up since September, taking a relaxed approach and getting more progressive - this went well. January training was pretty much killed off via a spontaneous ski holiday and a weeks illness post Cheshire's.

However, I knew I had put in some good base work and a few good sessions, despite lacking some specific tempos I would have like to have done in the build up. Knew I should be able to pull off a respectable performance and based upon my ability and training targeted 3.20mk/5.20mm.

Held back at the start but made sure to get myself around where I needed to be. Used Andy Miles and Ben Beattie as a guide. After 1 mile (5.09) Tom Halloway came alongside me, who I had a bet with to beat by 1 minute, at which point I was convinced id lost my tenner. He was running well and we ran side by side to 2 miles (5.14). The group we were leading including Lauren Howarth (New Balance) started to push on so jumped on with them but was too conservative and didn't fully commit. Halloway was not seen after this point. Pushed on along the main road to 3 miles (5.24). The lack of longer tempo work then hurt me, especially in the last mile, but I held the pace to the end. Gaining on most of the people immediately in front of me but only caught one. Waited at the finish for Halloway and he had popped by over a minute in the last 3 miles - classic.

Happy with the race. A respectable performance but I know there is still a lot more in the tank. Time to push on with some good justified training and see what can be achieved.

Running warm up/down 18:59 [1] 3.67 km (5:10 / km)
shoes: BIG STONKING MILERS

WD with VR.
1 PM

Running 28:47 [1] 6.44 km (4:28 / km)
shoes: BIG STONKING MILERS

Supplementary 4.

Saturday Feb 3 #

11 AM

Running 20:00 [2] 4.85 km (4:07 / km)
shoes: BIG STONKING MILERS

EZ. Feeling fresh(ish) with a few little Tinchy Stryder's in for good measure.

Friday Feb 2 #

Note
(rest day)

Prescription rest day.

Thursday Feb 1 #

12 PM

Running 20:00 [1] 4.68 km (4:16 / km)
shoes: BIG STONKING MILERS

7 PM

Running warm up/down 14:23 [2] 2.93 km (4:55 / km)
shoes: BIG STONKING MILERS

WU

Running 12:01 [5] 4.06 km (2:58 / km)
shoes: BIG STONKING MILERS

VRAC - 3 min, 3 x 1 min, 3 min, 3 x 1min.

1030m.

342m; 347m; 338m.

979m.

329m; 342m; 348m.

First session back post skiing. Feeling ok. Short session which coincides well with just coming back and Alsager. 3's weren't easy but were also not hard. 1's just taking it easy.

Running warm up/down 14:02 [1] 2.93 km (4:47 / km)
shoes: BIG STONKING MILERS

WD with the notorious GEO.

Wednesday Jan 31 #

9 AM

Running 18:00 [2] 4.2 km (4:17 / km)
shoes: BIG STONKING MILERS

Moss Lane
6 PM

Running 37:16 [2] 8.05 km (4:38 / km)
shoes: BIG STONKING MILERS

Five miles that felt harder than it should have. Middlewich Street and Badger Avenue loop.

Tuesday Jan 30 #

5 PM

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 X-Talon 190 (Orange)

Early morning run before heading home. Down in to Plagne Bellecote and up Col De Forcle Colosses. Ended at the bakery.

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