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Training Log Archive: White Kenyan

In the 7 days ending Mar 28, 2018:

activity # timemileskm+m
  Running12 4:13:58 34.85(7:17) 56.09(4:32) 17
  Core/Stretching1 45:00
  Orienteering2 43:34 4.68(9:19) 7.53(5:47)
  Total13 5:42:32 39.53 63.62 17

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Wednesday Mar 28, 2018 #

Note
(rest day)

C • Recovering 2

Tuesday Mar 27, 2018 #

7 PM

Running 15:08 [2] 3.13 km (4:50 / km)
shoes: BIG STONKING MILERS

WU

Running intervals 8:49 [5] 3.33 km (2:39 / km)

2 x 3 x 400 (80) @ 3, 15, 8 pace; 4 x 200 catwalk (30).

67.9, 65.7, 64.0.

68.6, 66.9, 64.5.

32.9, 33.2, 33.4, 33.3.

Not particularly sure of 1500m and 800m pace but had a quick chat with Mr Calculas and managed to rustle up some figures. 3ks a little quick due to the group setting off very quick despite me still holding back and then feeling like I was floating at the start of the second set. 1500 about right. 800 a little slow but in line with Mr Calculas's session forecast.
8 PM

Running warm up/down 25:00 [1] 4.73 km (5:17 / km)
shoes: BIG STONKING MILERS

Extended WD

Monday Mar 26, 2018 #

12 PM

Running 40:01 [2] 8.82 km (4:32 / km)
shoes: BIG STONKING MILERS

2 PM

Core/Stretching 45:00 [1]

Sunday Mar 25, 2018 #

1 PM

Running warm up/down 22:11 [1] 4.24 km (5:14 / km)
shoes: BIG STONKING MILERS

WU
2 PM

Running race 12:18 [5] 3.82 km (3:13 / km) +17m 3:09 / km

Northern 12 Stage @ Birkenhead Park - leg 10 - Vale Royal 12th.

Legs not feeling great warming up after yesterdays bramble fest. Despite this ran solid, but nothing special. Made the most of the downhill ish in the first mile and tailwind to for a 4.50 mile. Stretch to the road crossing with the headwind then seemed to take forever but kept pushing. Wiggly around the lake. 5.25 mile. Similar pace for the last stretch. Legs felt ok but felt a little tired preventing me from moving up a gear. Good team performance despite a few last minute drop outs. Possible team at nationals?
3 PM

Running warm up/down 30:26 [2] 6.3 km (4:50 / km)
shoes: BIG STONKING MILERS

WD lap with GEO and then another with Raz.

Saturday Mar 24, 2018 #

Event: JOK Chasing Sprint
 
11 AM

Running warm up/down 7:11 [1] 1.44 km (4:59 / km)
shoes: IceBug

Insufficient WU via some fertilisation.
12 PM

Orienteering race 22:12 [4] 3.67 km (6:03 / km)
shoes: IceBug

Running warm up/down 8:53 [1] 1.71 km (5:12 / km)
shoes: IceBug

WD
2 PM

Running warm up/down 10:40 [2] 2.38 km (4:29 / km)
shoes: IceBug

Better WU.

Orienteering race 21:22 [3] 3.86 km (5:32 / km)
shoes: IceBug

Running warm up/down 12:50 [1] 1.96 km (6:33 / km)
shoes: IceBug

WD

Friday Mar 23, 2018 #

Note
(rest day)

Thursday Mar 22, 2018 #

11 AM

Running 17:55 [2] 4.13 km (4:20 / km)
shoes: BIG STONKING MILERS

Welcome to the 1755 club
7 PM

Running warm up/down 15:45 [2] 3.19 km (4:56 / km)
shoes: BIG STONKING MILERS

WU with Miles.

Running intervals 10:40 [4] 3.79 km (2:49 / km)

4 x 10 controlled hill to start then 2 x 5 x 60 (60).

Hitting the bench which I think is 350 comfy each time. Strong headwind for the first 200. Kept it controlled and let the others go off to start with on the first few reps but soon found myself chilling behind Raz and Cam. Jacob just ahead. Lead the group for a rep or two at the end. Last rep solo due to my session being 2 x 5, however that was my quickest rep. Good session keeping it under the hat. Feeling gangly.
8 PM

Running warm up/down 16:11 [2] 3.12 km (5:11 / km)
shoes: BIG STONKING MILERS

WD with Miles and Raz. Yes that is correct. Some horrible chat on the streets of Winsford.

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