Training Log Archive: White KenyanIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
Note
(rest day)
Thursday Feb 27, 2014 #
Running warm up/down 14:46 [2] 3.02 km (4:53 / km)
shoes: Nike Lunarfly 4
Running intervals 19:30 [5] 6.6 km (2:57 / km)
shoes: Nike Lunarfly 4
3mins [90] 2mins [60] 1 min [30] 30 seconds
3 sets with 3 minutes jog between.
1.01
684
357
170
1.01
671
343
140
1.00
682
354
173
Great session of 5 hours sleep and only 2nd session back now I'm working on the speed partly now, confident of a sub 16 5km this summer!
Running warm up/down 10:31 [2] 2.01 km (5:14 / km)
shoes: Nike Lunarfly 4
Core/Stretching 4:00 [1]
Wednesday Feb 26, 2014 #
Running long 1:10:37 [2] 14.67 km (4:49 / km) +300m 4:22 / km
shoes: Inov 8 X-Talon 190
Core/Stretching 10:00 [1]
Tuesday Feb 25, 2014 #
Drills 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Nike Lunarfly 4
Running 27:01 [2] 3.8 mi (7:07 / mi)
shoes: Nike Lunarfly 4
Running intervals 11:51 [5] 4.1 km (2:53 / km)
shoes: Nike Lunarfly 4
legs still feeling heavy and not feeling that quick but still running a good pace, looking good and first proper session in a while and first time on the track since before xmas
65,71,70,71,70,71,73,72,72,72
Running warm up/down 11:34 [2] 2.16 km (5:21 / km)
shoes: Nike Lunarfly 4
Monday Feb 24, 2014 #
Note
(rest day)
Sunday Feb 23, 2014 #
Orienteering race 32:54 [5] 5.77 km (5:42 / km) +260m 4:39 / km
spiked:17/18c shoes: Inov 8 X-Talon 190
crazy race, matt came back in 3rd in the group-ish, then ben got us into second with oxford having a 2.5 minute lead. messed 1 up slightly, but after that was going well, with crickmore until 6 as we knew we had the sae gaffle so working as a team then was on my own going well until I saw aidan with roughly 10 minutes to go, he got the short gaffle and got away then I had my short gaffle towards the end and got ahead and nearly got past crickmore too from pushing hard to stay away from aids. pretty tough end, all up hilly, rough and marshy terrain but just had to keep going and ignore the pain!!
aim was to get a podium (thought we would have 3rd) so a great result and a good run from me, feeling good and navigating well and clean, keeping me motivated!!
a overall ShUOC win!!
#280
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 4:41 [2] 0.65 km (7:12 / km)
shoes: Inov 8 X-Talon 190
Drills warm up/down 3:00 [2] 0.3 km (10:00 / km)
shoes: Inov 8 X-Talon 190
Saturday Feb 22, 2014 #
Running warm up/down 12:05 [2] 2.05 km (5:54 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 1:14:30 [5] 11.29 km (6:36 / km) +485m 5:26 / km
spiked:20/25c shoes: Inov 8 X-Talon 190
not to bad started well, lost a minute on 7 from reading the wrong code and ran right past the control, stupid mistake. took the lower route to 10, losing atleast 1 minute. at 15 (45 mins in) was in the mix but then went over on my ankle to 16 which slowed me down for the next 5 minutes a lot and then lost a minute of 17 and 19.
more later
#262
Running warm up/down 7:33 [2] 1.26 km (6:00 / km)
shoes: Inov 8 X-Talon 190
Friday Feb 21, 2014 #
Orienteering 22:25 [2] 3.42 km (6:33 / km)
spiked:18/24c shoes: Inov 8 X-Talon 190
steady and easy week so far only 23 miles and all easy apart from Tuesdays sprintervals
Running warm up/down 3:00 [2] 0.8 km (3:45 / km)
shoes: Inov 8 X-Talon 190
Thursday Feb 20, 2014 #
Running 48:43 [2] 8.55 km (5:42 / km) +200m 5:06 / km
shoes: Inov 8 X-Talon 190
Wednesday Feb 19, 2014 #
Running 30:40 [2] 5.99 km (5:07 / km)
shoes: Nike Lunarfly 4
Drills 3:00 [1] 0.1 km (30:00 / km)
Tuesday Feb 18, 2014 #
Running warm up/down 12:57 [2] 2.81 km (4:37 / km)
shoes: Nike Lunarfly 4
Orienteering 20:54 [4] 4.96 km (4:13 / km)
29c shoes: Nike Lunarfly 4
Running warm up/down 12:29 [2] 2.47 km (5:03 / km)
shoes: Nike Lunarfly 4
Monday Feb 17, 2014 #
Note
Fairly easy week this week after a bigger week last week, good to see lots of orienteering happening now and running well.
Monday: circuits and steady 5
Tuesday: some sort of fast ish session (6/7)
Wednesday: steady 40 (5)
Thursday: steady longish run (9)
Friday: steady run/possible Orienteeing training? (5)
Saturday: BUCs individual (8)
Sunday: BUCs relay (6)
Running 27:48 [2] 5.87 km (4:44 / km)
shoes: Nike Lunarfly 4
Strength + Conditioning 20:00 [2]
Drills 14:55 [2] 1.23 km (12:08 / km)
shoes: Nike Lunarfly 4
Good stuff but takes a lot of time up
Running warm up/down 6:54 [2] 1.33 km (5:11 / km)
shoes: Nike Lunarfly 4
Sunday Feb 16, 2014 #
Running warm up/down 11:20 [2] 2.24 km (5:04 / km)
shoes: Inov 8 X-Talon 190
Drills warm up/down 5:00 [2] 0.3 km (16:40 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 50:31 [5] 8.5 km (5:57 / km) +260m 5:09 / km
spiked:17/21c shoes: Inov 8 X-Talon 190
not a bad run, pretty clean in the northern part apart from 90 seconds lost on4 but was in the circle just went on a hunt after seeing a small unmapped gully. legs felt sligthy heavy towards the start, good compass where it was possible, but going to focus on reading the control circle more and better visulation.
second half was just a standard country park, another 90 seconds on 13, took the longer path leg as it looked rough going straight, so didn't have a plan once near the control. straight to 14 which was good, smashed the long path leg to 15. then lost a minute on 18, cut through the woods and ready to cross the stream but saw sean pickering and got distracted by him and this unmarked path which was mapped as a grassy strip but was clearly a path, then got stuck in the green so had to go longer round.
overall a good run and pushing to the end to try and dip under 50, strong finish which my splits show towards the end. happy with the run and the win over Owens and Ciaran, Ciaran was my main concern but owens ran well, neither really made mistakes so good to still win, but need to get these odd little mistakes gone by JK.
time to work on better attackpoints near the control and focusing around this area, having a good soild plan basiclay on every control.
#184
Running warm up/down 5:33 [2] 0.7 km (7:56 / km)
shoes: Inov 8 X-Talon 190
Saturday Feb 15, 2014 #
Orienteering 47:50 [3] *** 6.6 km (7:15 / km) +120m 6:39 / km
spiked:12/15c shoes: Inov 8 X-Talon 190
Orienteering warm up/down 8:15 [2] *** 0.86 km (9:39 / km)
3c shoes: Inov 8 X-Talon 190
Running warm up/down 9:33 [2] 1.61 km (5:56 / km)
shoes: Inov 8 X-Talon 190
Friday Feb 14, 2014 #
Running 20:47 [2] 4.55 km (4:34 / km)
(rest day) shoes: Nike Lunarfly 4
Thursday Feb 13, 2014 #
Orienteering 1:08:48 [3] 9.66 km (7:07 / km) +150m 6:37 / km
spiked:12/22c
good fun and pretty tough, hard to hit the controls bang on with not the best map printing and slighty dogdy map in places, good training and working on compass
that marks 148 controls already, for the 150 before the end of feb for talent squad
Running warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Wednesday Feb 12, 2014 #
Running 58:11 [2] 11.63 km (5:00 / km) +180m 4:39 / km
shoes: Inov 8 X-Talon 190
night O tomorrow, going to do some 300/400s on Friday then pre bucs training and CSC sunday. plenty of O!!!
Tuesday Feb 11, 2014 #
Running 4:26 [2] 0.89 km (4:59 / km)
shoes: Nike Lunarfly 4
Strength + Conditioning 15:00 [1]
Running 50:05 [2] 11.2 km (4:28 / km)
shoes: Nike Lunarfly 4
Monday Feb 10, 2014 #
Running intervals 16:05 [5] 4.7 km (3:25 / km)
shoes: Nike Lunarfly 4
5:15 (3:21min/k)
5:20 (3:25)
5:29 (3:31)
Felt hungry before I started so knew it would be a running on empty session, quick start but times dropped when I got hungryer, next time ill go for 5:20 constant, first time I've ran these reps too and quicker than my 5:35 I did January at home and the first 800 of this is up hill
Overall a good session with Jamie roden, will, Jon and Bertie
Running warm up/down 19:18 [2] 3.89 km (4:58 / km)
shoes: Nike Lunarfly 4
Running intervals 2:29 [5] 0.8 km (3:06 / km)
shoes: Nike Lunarfly 4
72 (3:01)
77 (3:14)
Feeling pretty dead and a build up of lactate as well as hungry so skipped the 4th rep and did some shorter stuff.
Plan for the week:
Tuesday: steady 8/gym s+c
Wednesday: long run plus orienteering then SHUOC pub golf
Thursday: night event or sprintervals
Friday: steady 5
Saturday: SHUOC pre bucs o training??
Sunday: compass sport cup
Running warm up/down 15:31 [2] 2.89 km (5:22 / km)
shoes: Nike Lunarfly 4
Focusing my the forefoot
Core/Stretching 8:00 [1]
Sunday Feb 9, 2014 #
Running warm up/down 7:24 [2] 1.41 km (5:15 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 1:31:44 [4] 12.42 km (7:23 / km) +310m 6:34 / km
spiked:19/25c slept:9.0 shoes: Inov 8 X-Talon 190
been looking forward to this race for many reasons: that it was going to be a good technical challenge, there was some good competition and I just wanted to go orienteering. wanted to do well and obvs beat who I wanted to and got that running faster feeling but told myself it was about the navigation and technical side letting the running take care of its self.
overall a good result, 3rd 2 minutes behind malley in 1st. not fully satisfied with my run, although it was good run in the whole, had a few little daft mistakes here and there, such as 5, 8, 10, 12, 15 and 17.
5: possibliby 3 minutes, one boulder on the map on the slope but many smaller ones on the ground, so searching around, didn't take a good enough bearing in though- take note.
8: 1;30, map was dogy here, only a short leg but others said they were unsure here, was on a ditch end and found a small ditch end which matched the contour shape but was 30m away on a ditch and big marsh which want mapped.
10: 30 seconds- long moor leg took a bearing and sighted well but was 100m up valley.
12: 30 seconds - in the area but must have missed the control and went slightly to far.
15: 2 minute - miss read what was the green on the map.
17: 2/3 minutes - loads of little paths and was fumbling around.
for the last 6 controls in the mini control pick, my map was covered in mud which reduced my speed and on 20 the map completely rubbed off so just relied on my compass which worked, good job ive been doing some window courses!
overall a good result, but its quite a hard area where a clean run is impossible, been picky with my mistake and only really made a mistake on 3 controls (5,15,17) and the rest where just slight misses or 8 on the werid bit of map. a good race and can only get better and some really good compass work too today which paid off!
2 minutes behind malley and beat joe Woodley by 3 minutes so good stuff, should have beat malley though.
Running warm up/down 7:23 [2] 1.09 km (6:46 / km)
shoes: Inov 8 X-Talon 190
Saturday Feb 8, 2014 #
Running warm up/down 8:52 [2] 1.78 km (4:59 / km)
shoes: Nike Lunarfly 4
Running race 17:49 [5] 5.0 km (3:34 / km) +60m 3:22 / km
slept:4.0 shoes: Nike Lunarfly 4
knew I wasn't in the shape for sub 17 after been and although it has pretty much gone it was still effecting me slighty inside, so went out as pretty much my whole building was going plug. but still said id do the parkrun.
not to bad really considering 4 hours sleep and being ill, johny who I was going to run sub 17 did 17:01 and I beta him at bucs shows im in the shape for it.
really looking forward to the orienteering tomorrow! and that is more important
Running hills 3:15 [5] 0.47 km (6:55 / km)
shoes: Nike Lunarfly 4
Running warm up/down 15:37 [2] 2.6 km (6:00 / km)
shoes: Nike Lunarfly 4
Friday Feb 7, 2014 #
Running 24:27 [2] 4.82 km (5:04 / km)
shoes: Nike Lunarfly 4
been looking back at last years training and this years is all much more consistent and higher volume which is great, this week really marks the start of the orienteering races/training now with at atleast one every weekend mostly 2 as well as sprintervals and im going to fit in my own training in on Wednesday around it!
Core/Stretching 10:00 [1]
Thursday Feb 6, 2014 #
Note
Core/Stretching 8:00 [1]
Running long 1:07:04 [3] 12.88 km (5:12 / km) +280m 4:42 / km
shoes: Invo-8 X-Talon 190
was only to focus on my feet on the road there but was running pretty well and landing on the fore foot with out to much effort which is good and feel a lot better for it and feel much smoother, need to keep this up, looking and feeling GOOD!!
pissed off about being ill but better today but still here should be fine by the weekend, then going to smash the training until the end of march
updated plan for the week:
Friday: steady 4/5mile
Saturday: Parkrun, 10x30sec Kenyan hills, 10 minute tempo.
Sunday: SYO event
Wednesday Feb 5, 2014 #
Running warm up/down 6:09 [2] 1.3 km (4:44 / km)
shoes: Nike Lunarfly 4
Running 23:13 [2] 5.0 km (4:39 / km)
shoes: Nike Lunarfly 4
Strength + Conditioning 15:00 [1]
(sick)
going to get back in the swing of this as I can class one as circuits and the other when I go the gym anyway and they have some new weight lifting stuff for squats downstairs just for ESPS athletes
pissed off about being ill but that's life, feeling better and should be ok for the weekend
Tuesday Feb 4, 2014 #
Running 53:21 [2] 11.17 km (4:47 / km)
(sick) shoes: Nike Pegasus 29
Monday Feb 3, 2014 #
Running 26:47 [2] 6.05 km (4:26 / km)
shoes: Nike Lunarfly 4
Strength + Conditioning 25:00 [1]
Running warm up/down 6:22 [2] 1.25 km (5:06 / km)
shoes: Nike Lunarfly 4
Tuesday: intervals - 7 mile
Wednesday: steady run - 6 mile
Thursday: sprintervals - 7 mile
Friday: steady 4/5 mile
Saturday: parkrun, hill reps, tempo - 8mile
sunday: orienteering - 9 mile
started working on getting more on my fore foot instead of heel striking after talking to people about it, been a aim of mine for a while but taking it serious now and paying attention to it on my steady runs and efforts, hurts the calfs slighty but been told that's natural.
hopefully by summer well see some improvemnts in the times such as chrisleton 5k. up the miles now to, to between 45-50 for the next month atleast
Sunday Feb 2, 2014 #
Running 22:26 [2] 4.44 km (5:03 / km)
shoes: Nike Pegasus 29
Saturday Feb 1, 2014 #
Running 11:20 [3] 1.7 km (6:40 / km)
shoes: Qasics Hyper XC
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Qasics Hyper XC
Running race 29:02 [5] 7.36 km (3:57 / km)
shoes: Qasics Hyper XC
pretty good race, much better than the northerns, got boxed in at the start though as when I got there the start was rammed already so jumped in between st marys but they had a few punters so had to elbow my way through the pack for the first 300, so aidan, chris and jack wright just got away but pulled back chris in the last mile from 80m back with a strong finish but was spent on the finish line so he just did me. 2nd uni counter 1 seconds behind paul, so pretty pleased if id have got in the front id have been atleast 30 seconds quicker I guess but a good strong race and as normal got stronger and stronger through out, great atmosphere as well, probally the best XC ive ever done. just inter counties left now