Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Running	33	15:24:49	123.51	(7:29)	198.77	(4:39)	45
Orienteering	9	5:17:31	30.88	(10:17)	49.7	(6:23)	410	25 /	30c	83%
Weights	1	20:00
Core/Stretching	2	20:00
Total	40	21:22:20	154.4		248.48		455	25 /	30c	83%

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Thursday Feb 28, 2013 #

7 PM

Running 57:58 [3] 12.68 km (4:34 / km)
shoes: Brooks Green Silence (GB)

harriers steady with a little 800 effort at the end

Wednesday Feb 27, 2013 #

1 PM

Orienteering intervals 19:48 [5] 4.88 km (4:03 / km)
shoes: Invo-8 X-Talon 190

sprintervals at the queens park on my map, first 3 in the hosuing estate so slower, third in the woods and steep banks, 4 and 5 in the park so faster. overall good session and felt good and ive been really down today and was a effort to to do but feel much better now. :) due to exam results next week, pressure from school and allt his uni/apprenrtership stuff :( good to get back to running at home 3 hard sessions in row easy setady tomoz

2:11 - 562m (3:55)
5:07 - 1350m (3:47)

2:42 - 679m (4:00)

3:02 - 822m (3:42)
2:10 - 579m (3:45)

2 PM

Running warm up/down 8:51 [2] 1.58 km (5:36 / km)
shoes: Invo-8 X-Talon 190

warm down down moss lane

Tuesday Feb 26, 2013 #

7 PM

Running warm up/down 18:35 [3] 3.84 km (4:50 / km)
shoes: Brooks Green Silence (GB)

warm up, jog to the barony

Running intervals 18:05 [5] 5.46 km (3:19 / km)
shoes: Brooks Green Silence (GB)

4 fartleks on the barony loops with 90 seconds ish inbetween.

was looking forward to this altought after school and being at home i become tired and wasnt feeling it but after jogging there i was ready to go!! was feeling really good out on front on my own as matt was running the session so was starting lasr but ran the 3rd with him, he started 5m behind and finished 5m behind me! was also sick between rep 2 and 3! effort!!

1: 4:25 - 1.36km
2: 4:33 - 1.37km
3: 4:31 - 1:36km
4: 4:35 - 1.37km

safe to say my speed work is going well and im really pleased, cloud 9 on sunday and matt was giving me loads of tips for it! hes a great guy! felt good but quicker is inside me if i had company at the front

8 PM

Running warm up/down 19:23 [3] 3.74 km (5:11 / km)
shoes: Brooks Green Silence (GB)

warm down

Core/Stretching 10:00 [1]

Monday Feb 25, 2013 #

4 PM

Running warm up/down 11:53 [2] 2.05 km (5:48 / km)
shoes: Brooks Green Silence (GB)

jog back

Running tempo 9:04 [5] 2.76 km (3:17 / km)
shoes: Brooks Green Silence (GB)

3km tempo run

worked out a 3km rough route, down the green corridor then down the lane, just short of 3km so will need to start furtehr back on the road next time.

have to cross a main road once to so have to stop. also had to get out the way of a car down the lane. overall wanted 9:30/40 which i would have got/been close to. also windy, on my own and not properly eat and had eat 1.5 hours before so will easyily get 9:30 when prepared properly or in a race!

This shows im where i want to be and my speeds good, HAPPY DAYS :D can go quicker cant wait to get a 5km soon!!!!!

Running warm up/down 4:36 [3] 0.97 km (4:45 / km)
shoes: Brooks Green Silence (GB)

warm up

C • Don't forget the short,sharp sprints 2

Sunday Feb 24, 2013 #

9 AM

Running 28:26 [3] 6.22 km (4:34 / km)
shoes: Nike Pegasus 29

easy run to get into running in the cold to my nanas to meet the car to pick ben up

Saturday Feb 23, 2013 #

Note
(rest day)

a 37 mile week training twice a day by 1/2 days. didnt do as much speed as i wanted but the track was further than i thought and it was really hot 25ish but did some good efforts all felt good and hill work so great stuff. 4/5 weeks till JK now only want to be doing 30 miles instead of 40 a week now with 3/4 speed sessions a week.

monday: 3km tempo going for 9;30/40ish
tuesday: harriers speed sesh (4 fartleks i belive)
wednesday: queens park sprintervals
thursday: harriers easy
friday: 1km efforts, 2 min rest ish 4/5 times
saturday: schools league or DEE elite sprint in leeds
sunday: cloud 9 hill race

i want 12 hours of O training before jk all speed no pretty much. LETS DO THIS

Friday Feb 22, 2013 #

12 PM

Running hills 31:26 [3] 5.97 km (5:16 / km)
shoes: Brooks Green Silence (GB)

up the hill to del ray and gentle back with a loinger route about 200m climb in 2km up really steep!

5 PM

Running 25:49 [3] 5.77 km (4:28 / km)
shoes: Brooks Green Silence (GB)

run with dad to la cal etate and back with a few bursts

Thursday Feb 21, 2013 #

12 PM

Running long 58:11 [2] 10.87 km (5:21 / km)

long steady run to the caves... ROASTING

Wednesday Feb 20, 2013 #

2 PM

Running 28:32 [3] 5.62 km (5:05 / km)
shoes: Brooks Green Silence (GB)

Tuesday Feb 19, 2013 #

6 PM

Running 31:16 [3] 6.62 km (4:43 / km)
shoes: Brooks Green Silence (GB)

Monday Feb 18, 2013 #

12 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Brooks Green Silence (GB)

10 minute warm up on the treadmill over looking the sea

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Brooks Green Silence (GB)

Warm down

Running 12:00 [5] 3.6 km (3:20 / km)
shoes: Brooks Green Silence (GB)

3 minutes at 17/18km/hour pace on the treadmill with 40 seconds ish rest between. Felt good and not too hard but had the treadmill maxed out fully :( still had a big sweat challenging but only theseohold but in 20 degree heat that's no surprise!!!

Roughly 900m each time, but having to start the treadmill up once as it turned off!

6 PM

Running 29:00 [3] 6.04 km (4:48 / km)
shoes: Nike Pegasus 29

Out down the coast and back along the beach with dad, also did a few strides earlier on on the beach bare foot, amazing to see my stride length, dad was shocked haha...!

Sunday Feb 17, 2013 #

12 PM

Running tempo 27:29 [4] 6.73 km (4:05 / km)
shoes: Brooks Green Silence (GB)

Tempo ish along the coast did the first 3km in 11 mins not to bad in 25 degrees that was including warm up

6 PM

Running 49:00 [3] 9.94 km (4:56 / km)
shoes: Brooks Green Silence (GB)

Steady ish run with dad to Los cristeasino and back few little speed ups but not much just striding out in parts, felt dizzy on the way back so had a break. 17km done in my first day in Tenerife all 25degrees ish

Saturday Feb 16, 2013 #

Note
(rest day)

Friday Feb 15, 2013 #

2 PM

Running 46:47 [4] 11.38 km (4:07 / km)
shoes: Nike Pegasus 29

to my nans

Thursday Feb 14, 2013 #

7 PM

Running 51:19 [4] 12.41 km (4:08 / km)
shoes: Nike Pegasus 29

Steady run which increased in pace thanks to me haha but a good run fairly quick and good company, hadn't run at a fast pace since last Friday so was good still there and just a long distance week his week before we hit the speed next week and warm weather training!

8 PM

Core/Stretching 10:00 [1]

Wednesday Feb 13, 2013 #

Note
(rest day)

sheffield course open day

Tuesday Feb 12, 2013 #

4 PM

Running long 1:05:03 [3] 13.46 km (4:50 / km)
shoes: Nike Pegasus 29

Monday Feb 11, 2013 #

Note

most say after yesterday and the weekend i am pleased with everything were 2 weeks into the orienteering phase and quicker running now, alhough ive been running quick for ages but doing more pure speed now such as friday were i felt good will get plenty of 400m done soon! next week tenerife and a tracj next to the hoilday... and navigation wise is going well im using my compass for a change just need to keep this up and i feel good in the terrian. also got quickroute working again which is good and seen i took some good bearings on the weekend! think rough bearing runninf fast to big ap then acctae in is the key to succes for me;) big mileage weekend this week then speed all week on hoilday with the od long run

2 PM

Running 50:42 [3] 11.19 km (4:32 / km) +30m 4:28 / km
shoes: Nike Pegasus 29

new route to church minshull and back, some cars have no respect, this is a bad road though as its stright lane and the cars fly down there

steady run started at 5;10 pace to 2km was then down to a average pace of 4;40, running good and effort on church minshull hill.

Sunday Feb 10, 2013 #

11 AM

Running warm up/down 5:49 [2] 1.07 km (5:26 / km)
shoes: Invo-8 X-Talon 190

12 PM

Orienteering race 39:52 [5] 6.66 km (5:59 / km) +190m 5:14 / km
spiked:25/30c shoes: Invo-8 X-Talon 190

dont know what happened havent come up on the results and said i didnt go to 7, i 100% went there and zac saw me there but some moody helper didnt want anything to do with it. also said 3 control where in the wrong order, so the SI system has just messed up and i have been the victim :( as i did the whole course in the correct order!

anyway bearing on 1 spot on but got pushed off at last minute with this new "pond" thing, this happened to loads of people, lost 2 minutes on it anyway, slight mistake on 2 from route choice plus 20 secs and 10 seconds 3 from being too high and 20 seconds on 4 just didnt get the map. after this point though i got into the map and did really well no real big mistakes after this point, 20 seconds on 10, bearing was too rough, lost 5 seconds on 15 wrong pit but confussing area. nailed 18 and 19 bang on bearings spot on!! nailed 20-25, heistatant on 26 plus 20 secs nailed 27 28 29 30!

overall a good run and my bearings are getting better, using them more often and are working! felt strong running today and navigation was good not perfect but room for imporvement but happy with it and should be fine for JK! good flow, speed and terrian running and flowing though the terrian good. only 4 minutes behind johny with around 3 minutes of mistakes so running well! and beat most people :)

things are looking good

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Invo-8 X-Talon 190

Saturday Feb 9, 2013 #

11 AM

Orienteering 28:54 [2] 4.21 km (6:52 / km)
shoes: Invo-8 X-Talon 190

DEE hightown dunes event - training afterwards

corridor and blank map only with the map in the control circle. if anything i proberaly made this to hard and should have left some detail between legs in areas and the map was hard to read, but made me work on bearings which was good and only good practise and made me take a bearing out of every control. green in the blank areas made it hard to stay on track in areas.

Orienteering race 27:43 [4] 4.81 km (5:46 / km)
shoes: Invo-8 X-Talon 190

DEE hightown dunes schools league event - green

nice little area on the sefton coast, long leg to one up the path and in nailed, 2 long way round, rough straight bearing, 4 bearing stoped to short, 5 along ridge, 6 straight rough bearing, 7 small mistake 15 secs, 8 long leg easy path, 9 ridge, 10 round, 11 small misatke/henisation 10 secs, 12 path, 13 path, 14 straight, 15 decent bearing, 16 bearing, 17 bearings, 18 good, 19 finish

descripitions on the back of the map so wasnt sure where the control was on the feature so lost time there at lot and not flat out, wet and bushy in parts

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Nike Pegasus 29

up and downs and between exercises

Friday Feb 8, 2013 #

1 PM

Running 7:04 [3] 1.44 km (4:54 / km)
shoes: Adidas Adizero Adios

warm up

Running intervals 9:40 [5] 3.0 km (3:13 / km)
shoes: Adidas Adizero Adios

3x1km with 90 seconds recovery

3;15
3;13
3;11

#decent

2 PM

Running warm up/down 11:04 [2] 2.02 km (5:29 / km)
shoes: Adidas Adizero Adios

warm down

Thursday Feb 7, 2013 #

3 PM

Weights 20:00 [1]

7 PM

Running 47:19 [3] 9.0 km (5:15 / km)
shoes: Nike Pegasus 29

harriers steday cut back eariler as i needed the toilet

Wednesday Feb 6, 2013 #

3 PM

Running 40:00 [3] 9.5 km (4:13 / km)
shoes: Adidas Adizero Adios

BOF vo2 max testing

3 minute increase run, did 8 sets, was doing a hard 20 mins. includes warm down and up

Running tempo 6:03 [5] 2.0 km (3:02 / km)
shoes: Adidas Adizero Adios

vo2 max test

flat out run @ 16km/hour with increasing steepness, still tired from the first test so not fully accrate

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Adidas Adizero Adios

WU/WD for 2nd test

Tuesday Feb 5, 2013 #

Note
(rest day)

COVENTRY AWAY!

plus resting for vo2 test

Monday Feb 4, 2013 #

3 PM

Running warm up/down 10:01 [3] 2.38 km (4:13 / km)
shoes: Adidas Adizero Adios

warm up

4 PM

Running warm up/down 16:51 [2] 3.2 km (5:16 / km)
shoes: Adidas Adizero Adios

warm down

Running tempo 14:09 [5] 4.06 km (3:29 / km) +15m 3:25 / km
shoes: Adidas Adizero Adios

tempo run round the queens park outside fence on the path, felt great and was at 3:26min/km until the last bit, which proves ill smash sub 17 5km. happy days.

Sunday Feb 3, 2013 #

10 AM

Orienteering 45:22 [3] 5.44 km (8:20 / km) +160m 7:16 / km
shoes: Invo-8 X-Talon 190

part of the long distance from WOC 2009 selection races in Hungary, messed one up so bad (bad bearing) which put me in a bad mood.

was wanting to practice bearings but long style courses and this terrian wasnt suitable properly for this, so cut it short

12 PM

Orienteering 24:14 [4] 3.69 km (6:34 / km) +60m 6:04 / km
shoes: Invo-8 X-Talon 190

Middle Distance

working on bearings out and into controls, going really well only one mistake which was due to a funny map on 24 and not going fast so a good time

Saturday Feb 2, 2013 #

10 AM

Running warm up/down 5:32 [2] 0.78 km (7:04 / km)
shoes: Adidas Swoops

warm up

Orienteering 2:06 [3] 0.26 km (7:55 / km)
shoes: Adidas Swoops

blank map control pick - messed up so re-started

11 AM

Orienteering 55:17 [4] 7.95 km (6:57 / km)
shoes: Adidas Swoops

New Beachenhurst

messed up the blank control pick so started again didnt go great again to 1 but got better as i went round and my bearings were generalys good, nailed the blank long bearings and the line course then went well on the course bit, didnt use my compass as much as i didnt need to, so i will make sure i do at the weekend

10.19 - 1.12km - 9.36/km - blank control pick
12.59 - 2.35km - 5.32/km - blank bearings
6.34 - 0.7km - 9.36/km - line course
25.23 - 3.80km - 6.41/km - full course

12 PM

Running warm up/down 3:41 [2] 0.62 km (5:55 / km)
shoes: Adidas Swoops

warm down with joe to the glass thing

3 PM

Orienteering 43:25 [4] 7.45 km (5:50 / km)
shoes: Adidas Swoops

route choice in pairs with will, running really well in the terrian

4 PM

Running warm up/down 5:57 [2] 0.95 km (6:17 / km)
shoes: Adidas Swoops

warm down with will rigg

Friday Feb 1, 2013 #

2 PM

Running warm up/down 10:16 [3] 1.69 km (6:04 / km)
shoes: Adidas Swoops

warm up

Orienteering 30:50 [3] 4.35 km (7:05 / km)
shoes: Adidas Swoops

parkend walk

3 PM

Running warm up/down 4:58 [2] 0.86 km (5:47 / km)
shoes: Adidas Swoops

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