Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
Running	50	27:04:09	214.55	(7:34)	345.28	(4:42)	680
Orienteering	6	2:06:27	15.58	(8:07)	25.07	(5:03)	175
Strength + Conditioning	1	15:00
Total	52	29:25:36	230.12		370.35		855

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Wednesday Feb 28, 2018 #

4 PM

Running 57:33 [1] 9.05 km (6:22 / km)
shoes: BIG STONKING MILERS

Snowy Rivelin

Tuesday Feb 27, 2018 #

7 PM

Running 15:18 [2] 3.2 km (4:47 / km)
shoes: BIG STONKING MILERS

C • Training 4

Running intervals 19:18 [4] 5.87 km (3:17 / km)
shoes: BIG STONKING MILERS

VR session adapted via Bashir.

8 (3), 5 (3), 3 (3), 1.5 (1.5), strides.

2.39k - 3.21m/k
1.50k - 3.20m/k
0.93k - 3.15m/k
0.47k - 3.10m/k
6 strides on the infield

Track covered in snow but the show goes on, albeit a little slower and tougher than planned. Feeling good.

8 PM

Running warm up/down 14:51 [2] 2.88 km (5:09 / km)
shoes: BIG STONKING MILERS

Monday Feb 26, 2018 #

10 AM

Running 20:46 [2] 4.84 km (4:17 / km)
shoes: BIG STONKING MILERS

Got submerged via the Beast From The East in the last mile

6 PM

Running 35:52 [2] 8.05 km (4:27 / km)
shoes: BIG STONKING MILERS

Sunday Feb 25, 2018 #

10 AM

Running 1:07:19 [2] 15.26 km (4:25 / km)
shoes: BIG STONKING MILERS

Shorter long run this week at Delamere - felt very easy, time flew by.

64 mile week but 8 hours 23 minutes which is good, masking the majority of the week in the Hartington Dales.

Saturday Feb 24, 2018 #

7 AM

Running warm up/down 13:18 [1] 2.37 km (5:37 / km)
shoes: BIG STONKING MILERS

WU to Pilsbury half asleep.

Running hills 25:42 [4] 4.53 km (5:40 / km) +300m 4:16 / km
shoes: BIG STONKING MILERS

10 Pilsbury Peelers - strong head/cross wind. 240m with 30m climb. Jog back recovery. Hard work in the wind compared to Tuesday and first thing in the morning. Beautiful sunrise.

70; 71; 70; 73; 72; 72; 74; 70; 69; 66.

8 AM

Running warm up/down 17:16 [1] 3.33 km (5:11 / km)
shoes: BIG STONKING MILERS

WD jog back via Carder Low hillside.

4 PM

Running 35:44 [2] 8.07 km (4:26 / km)
shoes: BIG STONKING MILERS

Friday Feb 23, 2018 #

5 PM

Running 36:46 [2] 8.01 km (4:35 / km)
shoes: BIG STONKING MILERS

Helly on with the short shorts. Its nice to embrace the cold air - it makes you feel so alive.

Thursday Feb 22, 2018 #

10 AM

Running 1:00:42 [2] 11.34 km (5:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

Alongside Carder Low and then on the Sheen loop with Dad

6 PM

Running 30:00 [1] 5.7 km (5:16 / km)
shoes: BIG STONKING MILERS

Dark run

Wednesday Feb 21, 2018 #

8 AM

Running 50:19 [2] 9.48 km (5:18 / km)
shoes: IceBug

Sheen loop

5 PM

Running 34:07 [2] 6.77 km (5:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

Pilsbury and Carder Low

Tuesday Feb 20, 2018 #

4 PM

Running warm up/down 15:05 [2] 2.85 km (5:18 / km)
shoes: BIG STONKING MILERS

WU to Pilsbury

Running hills 22:45 [5] 4.66 km (4:53 / km) +300m 3:42 / km
shoes: BIG STONKING MILERS

10 Pilsbury Peelers - 240m with 30m climb. Jog back recovery. Feeling fairly good and took a progressive approach.

65; 65; 65; 65; 65; 64; 63; 62; 60; 58.

5 PM

Running hills 8:42 [5] 1.95 km (4:28 / km) +50m 3:57 / km
shoes: BIG STONKING MILERS

10 x 20 seconds(ish) or to the post, circa 5m climb. Moderate hill for greater drive. Job back recovery.

21; 20; 20; 20; 19; 19; 19; 19; 18; 16.

Running warm up/down 15:09 [2] 2.86 km (5:18 / km)
shoes: BIG STONKING MILERS

Monday Feb 19, 2018 #

4 PM

Running 1:10:45 [2] 15.64 km (4:31 / km)
shoes: BIG STONKING MILERS

Tissington Trail loop from Sprink via Pilsbury, Heathcote and Hartington.

Sunday Feb 18, 2018 #

12 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: IceBug

Mini WU

Orienteering 35:59 [4] 6.49 km (5:33 / km) +175m 4:53 / km
shoes: IceBug

Good bar a 1.40 cock up

1 PM

Orienteering warm up/down 13:56 [1] 1.84 km (7:34 / km)

WD O

Saturday Feb 17, 2018 #

8 AM

Running warm up/down 9:34 [2] 2.0 km (4:47 / km)
shoes: BIG STONKING MILERS

WU feeling very sniffly

9 AM

Running tempo 16:52 [4] 5.0 km (3:22 / km) +30m 3:17 / km
shoes: BIG STONKING MILERS

Inaugural Crewe Parkrun

Cool little course around Queens Park. Did a lap of it a few weeks ago but a few small changes. Good surfaces but a little twisty and turning in places. Three laps so some challenging overtaking sections after the first lap. 400~ runners which is great. Well done to all involved in getting this off the ground. Been feeling under the weather these last few days so to take the win with a few good runners there and to record a good time was a surprise.

Running 3:17 [1] 0.59 km (5:34 / km)
shoes: BIG STONKING MILERS

Running hills 1:58 [4] 0.41 km (4:48 / km)
shoes: BIG STONKING MILERS

2 minutes worth of circa 8/9 second hills

10 AM

Running warm up/down 22:51 [2] 4.75 km (4:49 / km)
shoes: BIG STONKING MILERS

Run home

Friday Feb 16, 2018 #

5 PM

Running 28:00 [2] 6.2 km (4:31 / km)
shoes: BIG STONKING MILERS

Moss Lane and then a loop to check out the Eight Farmers fair

Thursday Feb 15, 2018 #

12 PM

Running 25:00 [2] 5.28 km (4:44 / km)
shoes: BIG STONKING MILERS

El Classico

7 PM

Running warm up/down 15:30 [2] 3.2 km (4:51 / km)
shoes: BIG STONKING MILERS

Running intervals 15:30 [5] 5.38 km (2:53 / km)
shoes: BIG STONKING MILERS

VR

3 x 2 Mins (60 Secs) 3 x 90 Secs (90 Secs) 3 x 60 Secs (2 Mins) 4 x 30 Secs (30 Secs)

Back down Vale. Fairly short session but just wanted to do a session so was alright. Tough work with the faster running but can only be good.

703; 673; 689.

512; 524; 532.

Watched died but circa 350 for 1 Mins.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: BIG STONKING MILERS

WD before watching Armagh 5k

Wednesday Feb 14, 2018 #

Note
(rest day)

Tuesday Feb 13, 2018 #

8 PM

Running warm up/down 15:00 [2] 3.4 km (4:25 / km)
shoes: BIG STONKING MILERS

WU with Mr Tommy Halloway

Running intervals 19:47 [4] 6.0 km (3:18 / km)
shoes: BIG STONKING MILERS

8 x 1k at the EIS with Halloway.

Session ended up being 6 x 1k, 2 x 1 turds. Stomach all over the place so ended up missing two reps to prevent shitting myself. Tom aiming for 3.20 and with not feeling great agreed with it and took it in turns pacing. Felt much harder than it should but wasn't feeling generally great so just take the rough with the smooth.

3.22; 3.23; 3.25; 3.19; 3.11; 3.05.

9 PM

Running warm up/down 11:19 [1] 2.05 km (5:31 / km)
shoes: BIG STONKING MILERS

Monday Feb 12, 2018 #

8 AM

Running 44:10 [1] 8.32 km (5:19 / km)
shoes: BIG STONKING MILERS

8 PM

Running 33:34 [1] 6.68 km (5:01 / km)
shoes: BIG STONKING MILERS

HD9 feeling pretty tired

Sunday Feb 11, 2018 #

11 AM

Running warm up/down 10:01 [1] 2.0 km (5:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 11:00 [3] 2.25 km (4:53 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 10:00 [3] 2.2 km (4:33 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Running 5:35 [1] 0.88 km (6:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog from Ponderosa to the Union

Orienteering 19:40 [4] 4.37 km (4:30 / km)
shoes: Inov8 X-Talon 190 (Orange)

Running warm up/down 7:12 [1] 1.33 km (5:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog back to Ds

6 PM

Running 25:03 [1] 4.12 km (6:05 / km)
shoes: BIG STONKING MILERS

Snowy shake out around Redmires with Dash

Saturday Feb 10, 2018 #

9 AM

Running 26:42 [1] 5.0 km (5:20 / km)
shoes: BIG STONKING MILERS

Jog round Parkrun with D

11 AM

Running warm up/down 11:02 [1] 2.13 km (5:11 / km)
shoes: BIG STONKING MILERS

Orienteering 14:17 [4] 3.37 km (4:14 / km)
shoes: BIG STONKING MILERS

Sheffield Sprint Weekend - Greenland

Courses from YHOA Sprint Championships 2016. Did the course B as I did course A at the actual event. Knew 6 was tricky control but didn't have time to unfold map and check the description by time I was there so searched for steps, none there so up bank round. Got in a head to head going to 7 and flow past. Took the tricker route on 12 although would have taken the simpler and faster route if a race. South to 13. Straight to 16. 17 was good but had to watch out for the stonky little knoll on top of the hill - horrible. Overall a fairly good performance; legs a little tired but to be expected. Slightly 'out of control' in places but again to be expected due to the lack of orienteering recently.

Running warm up/down 12:33 [1] 2.35 km (5:20 / km)
shoes: BIG STONKING MILERS

2 PM

Orienteering 21:35 [3] 4.55 km (4:45 / km)
(injured) shoes: BIG STONKING MILERS

Colligate Campus, Broomhall and Corp Estate.

Nasty fall resulted in a DNF. Distracted and then tripped via a bollard on the wet floor. Subsequently bashed my head on the next bollard and then again on the floor. Egg on the side of my head and a little bit of blood from my ear, along with hip, hand and knee.

Friday Feb 9, 2018 #

11 AM

Running 55:55 [2] 11.33 km (4:56 / km)
shoes: BIG STONKING MILERS

Quad5 in Rivelin

Thursday Feb 8, 2018 #

11 AM

Running 25:25 [1] 5.42 km (4:41 / km)
shoes: BIG STONKING MILERS

El Classico

6 PM

Running 1:02:24 [2] 12.89 km (4:50 / km)
shoes: BIG STONKING MILERS

Wednesday Feb 7, 2018 #

9 AM

Running 45:19 [1] 9.92 km (4:34 / km)
shoes: BIG STONKING MILERS

EZ45. Checked out the Queens Park Parkrun route.

3 PM

Running 1:01:42 [2] 11.44 km (5:24 / km)
shoes: BIG STONKING MILERS

Burbage Skyline and into Longshaw

Tuesday Feb 6, 2018 #

9 AM

Running 18:34 [1] 4.1 km (4:32 / km)
shoes: BIG STONKING MILERS

Moss Lane. Right hamstring a little tight - probably from the gym.

7 PM

Running warm up/down 16:30 [2] 3.2 km (5:09 / km)
shoes: BIG STONKING MILERS

Running intervals 21:22 [4] 6.85 km (3:07 / km)
shoes: BIG STONKING MILERS

7x1k @ #PerryProject

3.05; 3.06; 2.59; 3.05; 3.00; 3.05; 2.59.

Perry swears that it is a K and so does manometer etc. Garmin measuring slighty less. Good session just sitting off the back of Perry and Chris Williams who were doing 5k/10k pace alternatives. Both going quicker than planned so my faster reps tired in with there slower reps. Unsure whether I could even mange as a session as right hamstring felt like it had a rock in it from the gym but the session slowly massaged it out to an extent. Comfy miles only tomorrow.

8 PM

Running warm up/down 16:00 [1] 3.2 km (5:00 / km)
shoes: BIG STONKING MILERS

Monday Feb 5, 2018 #

10 AM

Running 30:00 [2] 6.5 km (4:37 / km)
shoes: BIG STONKING MILERS

5 PM

Running 35:22 [2] 8.05 km (4:24 / km)
shoes: BIG STONKING MILERS

Strength + Conditioning 15:00 [2]

6 PM

Running 17:33 [1] 3.67 km (4:47 / km)
shoes: BIG STONKING MILERS

Sunday Feb 4, 2018 #

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, 2018 #

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, 2018 #

Note
(rest day)

Prescription rest day.

Thursday Feb 1, 2018 #

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

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.

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