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Training Log Archive: White Kenyan

In the 7 days ending Mar 14, 2018:

activity	#	time	miles		km		+m
Running	14	5:17:08	42.24	(7:30)	67.98	(4:40)
Orienteering	4	1:52:04	13.84	(8:06)	22.28	(5:02)	310
Cycling	1	1:00:00
Total	15	8:09:12	56.08		90.26		310

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Wednesday Mar 14, 2018 #

11 AM

Running 27:38 [2] 6.44 km (4:17 / km)
shoes: BIG STONKING MILERS

EZ4 Moss Lane

C • Time 4

5 PM

Running 49:53 [2] 11.31 km (4:25 / km)
shoes: BIG STONKING MILERS

7 miles with Mr Albert Houghton

Tuesday Mar 13, 2018 #

7 PM

Running warm up/down 15:06 [2] 3.22 km (4:41 / km)
shoes: BIG STONKING MILERS

WU jog

Running intervals 15:42 [5] 5.4 km (2:54 / km)
shoes: Brooks Green Silence (GB)

4 x 10' controlled uphill; 60' hard (60'); 3 min @ 3k pace (60'); 6 min @ 5k pace (60'); 3 @ 3k pace (60'); 60' hard (60'); 4 x 15' controlled flat.

8 PM

Running warm up/down 18:26 [1] 3.41 km (5:24 / km)
shoes: BIG STONKING MILERS

WD jog with Chris Williams

Monday Mar 12, 2018 #

10 AM

Running 20:00 [1] 4.15 km (4:49 / km)
shoes: BIG STONKING MILERS

Easy1

6 PM

Cycling 1:00:00 [2]

19.5 miles

Sunday Mar 11, 2018 #

11 AM

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: IceBug

Easy jog to the start. A little tired after a busy few days.

Orienteering race 51:15 [4] 8.69 km (5:54 / km) +200m 5:17 / km
shoes: IceBug

Nesscliffe CSC

12 PM

Running warm up/down 19:03 [2] 3.09 km (6:10 / km)
shoes: IceBug

WD jog in the forest.

Saturday Mar 10, 2018 #

12 PM

Running warm up/down 15:24 [1] 3.16 km (4:52 / km)
shoes: BIG STONKING MILERS

WU along the main road. Legs a little tired to start with.

Orienteering race 13:45 [4] 3.21 km (4:17 / km) +60m 3:55 / km
shoes: Inov8 X-Talon 190 (Orange)

Scottish Sprint Championships Prologue - Stirling University

Good. Legs lacking that top gear but didnt except it to be available today. Intense start, excess route to 3 but by that, good. Excess route on 8 due to parked cars/exit direction/knowledge of..? Field was good just hesitated on the way to 10 and felt the lack of top gear here when i wanted to attack. Longer route on 17 and 19? Apart from that these minor issues, good. +56 on Chris.

1 PM

Running warm up/down 10:22 [1] 1.83 km (5:40 / km)
shoes: Inov8 X-Talon 190 (Orange)

2 PM

Running 10:11 [1] 2.03 km (5:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU - memories of BUCS XC 2014.

3 PM

Orienteering race 14:55 [4] 3.43 km (4:21 / km) +50m 4:03 / km
shoes: Inov8 X-Talon 190 (Orange)

Scottish Sprint Championships Final - Stirling University

Nice start. Sub optimum route on 3 but committed which was most important. High route on 6 into the crags - lower smoother? Couldn't unfold my map exiting 9 due to the rain so had to stand still and still couldn't undo it for what felt like for ages but portably only 3-4 seconds. Lower smoother to 12 and faster due to wet concrete on high route? Could have been straighter on 14/15 but minimal. Straighter on 21 but again minimal. Solid. +56 on Chris.

C • :O 1

Running 14:00 [1] 2.83 km (4:57 / km)
shoes: Inov8 X-Talon 190 (Orange)

WD with Chris. Bonking badly due to food intake due to quicker race turnover.

Friday Mar 9, 2018 #

4 PM

Running 50:26 [2] 11.05 km (4:34 / km)
shoes: BIG STONKING MILERS

With Chris on a tour of Stirling.

Thursday Mar 8, 2018 #

4 PM

Running warm up/down 12:23 [2] 2.71 km (4:34 / km)
shoes: BIG STONKING MILERS

Orienteering 9:43 [2] 1.87 km (5:12 / km)
shoes: Inov8 X-Talon 190 (Orange)

Running 3:23 [1] 0.67 km (5:03 / km)
shoes: Inov8 X-Talon 190 (Orange)

Transitional movements

Orienteering 22:26 [5] 5.08 km (4:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Queens Park Sprintervals

1 - 3.27, 917m, 3:46m/k

2 - 4.13, 1.08k, 3.54m/k

3 - 3.21, 616m, 5.26m/k

4 - 3.46, 1.02k, 3.42m/k

5 - 3.26, 748m, 4.36m/k

5 PM

Running 6:14 [1] 1.16 km (5:22 / km)
shoes: BIG STONKING MILERS

Transitional movements

Running hills 11:47 [4] 2.21 km (5:20 / km)
shoes: BIG STONKING MILERS

10 115m~ hills at the back of the golf course operating roughly at 3.30m/k pace leaving something under the hat. Almost got bit by a big stonking Rottweiler on the last rep.

Running warm up/down 14:10 [1] 2.81 km (5:02 / km)
shoes: BIG STONKING MILERS

WD to the 5k turn around and back.

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