Training Log Archive: White KenyanIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Running 45:00 [3] 11.0 km (4:05 / km) +150m 3:50 / km
shoes: Nike Pegasus 30
Long stressful day working on the dissertation, needed to let out some steam.
Strength + Conditioning 30:00 [1]
20kg dumbbells sent and a good session on the punch bag.
Sunday Feb 28, 2016 #
Running long 1:40:36 [2] 20.75 km (4:51 / km) +280m 4:33 / km
shoes: Nike Pegasus 30
Saturday Feb 27, 2016 #
Running warm up/down 13:54 [2] 3.0 km (4:38 / km)
shoes: Nike Pegasus 30
Running race 30:07 [4] 7.85 km (3:50 / km) +110m 3:35 / km
shoes: Qasics Hyper XC
Maybe set of too quick with a 5.13 first mile, next to Disco Dave at the first hill, regardless felt very hungry on the second lap and then my spike started to cause me some real discomfort especially in the muddy spiral being pretty tight on my cuboid in my foot so dropped out as i don't want to risk injury at this point of the season. In terms of this season, this race was nothing but a training run. Still was pretty pissed off and nearly ended up getting back involved but think i did the right thing. Moving onwards to Trafford now which is looking good, few specific sessions this week, will eat a more bananas in two weeks. All in all, a top day and good to experience the 2,800 runners stampede.
Running warm up/down 15:32 [2] 3.11 km (5:00 / km)
shoes: Nike Pegasus 30
Friday Feb 26, 2016 #
Running 17:55 [2] 3.6 km (4:59 / km)
shoes: Adidas Boost
Thursday Feb 25, 2016 #
Running 40:33 [2] 8.1 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Wednesday Feb 24, 2016 #
Running 34:30 [2] 8.0 km (4:19 / km)
shoes: Adidas Boost
Strength + Conditioning 40:00 [1]
Very good session today, deadlifts and squats with Si for some monitoring. Supplementary bench press, shout out to DB for the 28s.
Tuesday Feb 23, 2016 #
Running 24:15 [2] 5.64 km (4:18 / km)
shoes: Nike Pegasus 30
Running intervals 14:46 [5] 5.06 km (2:55 / km)
shoes: Adidas Boost
600, 400, 600, 400, 600, 400, 400, 600, 400, 600.
1.44, 70, 1.47, 69, 1.47, 72, 69, 1.44, 69, 1.50.
Good strength session with a little emphasis on speed, happy with this times considering the short and pretty quick recovery, looking good for when we move into the next phase. Aiming for 3k pace so around 70s. Pretty good on that apart from the 72, cant really remember what happened and the 1.50 where Mycroft and that smashed the recovery so i had to solo it.
Running 14:00 [1] 2.44 km (5:44 / km)
shoes: Nike Pegasus 30
Running 6:30 [1] 1.5 km (4:20 / km)
shoes: Adidas Boost
Monday Feb 22, 2016 #
Running 51:40 [2] 11.0 km (4:42 / km) +300m 4:08 / km
shoes: Nike Pegasus 30
Strength + Conditioning 30:00 [1]
Sunday Feb 21, 2016 #
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 29:30 [4] 5.0 km (5:54 / km) +305m 4:31 / km
shoes: Inov 8 X-Talon 190
Good job by Matt on first leg, at the front but not in 1st, just what I wanted. Steady start getting used to the map then picked it up coming into 1 to catch Dave and Andrew up. Sat in until 5 then picked it up a bit with Dave just behind, he got away with the shorter gaffle on 8 so worked it to get him close again by 10. Followed Dave to 11, but looking now maybe I should have gone more straight instead of dropping right down. Nice and controlled to 12 and 13 then found myself on my own with Dave making a mistake, uphill slog to 14 and spotted Crickmore. Tried to drive to 15 but the mud was so slippy on Invo8s. Went through the spectator in 1st with the other two just behind. 16 nailed but a slight banana on 17 let the other two just get ahead, all together at 18. Long slog up the hill to 19, felt tired (blaming the social) but felt like I wasn't hurting but couldn't go any quicker. Overtook TellyTubby Owens. 20, finish just behind Dave and Crickmore a not to far behind.
One of the most enjoyable relays in a long time for competitiveness and head to head. Got 80 seconds on Edinburgh but just missed out on gold, but with Will being injured and Sasha being in good form, it's a fair result. Think I have re found my love for forest O this weekend. A solid weekend but stil feel like my fitness has a lot to give in the next few months with illnesses this winter and sometimes having to give priority to work. Much more to come.
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov 8 X-Talon 190
Saturday Feb 20, 2016 #
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 1:05:05 [4] 12.5 km (5:12 / km) +385m 4:31 / km
shoes: Inov 8 X-Talon 190
Coming into this weekend fairly opening minded with the relay as the main goal. Didn't know what to expect as I haven't orienteered properly in a while but knew a good result was possible and decided to aim roughly for a top 10.
Good start and a few nice quick sections to get the legs ticking over but I didn't feel too zappy and felt like I was having to rag myself through the gears a bit. 1-5 nailed, nice start, maybe lost a bit of time being cautious or lacking race sharpness. Didn't even see the road route on the long leg but went straight and through all the mud which was tough but managed a respectable split, recoken I could have easily been a minute quicker on the road route. Caught the two minute man at 6 and worked him in over the next few controls, kicked on towards 9. Fairly good through the next sections but was maybe to cautious and lost a bit of the time to the fastest guys in this section but I do believe they were in a train at this point. +20 on 14 too low. Recognised 17 as a tricky one so decided upon a good plan and executed it step by step - simple. Took care on 18 and 19 and got them right maybe losing 10 seconds in each but was sure to get it correct. Took the more holler off road route to 21, maybe should have unleashed some mileage on track but again a respectable split so no qwarms. 22 was very different than I had expected and caused me to go extra cautious +20 and a slight banana on 23.
All in all a good race. A clean race is always a good race. Far from perfect but considering the lack of recent orienteering, I'm fairly happy - game on.
Running warm up/down 12:00 [2] 2.04 km (5:53 / km)
shoes: Inov 8 X-Talon 190
Wednesday Feb 17, 2016 #
Running 32:00 [2] 7.0 km (4:34 / km)
shoes: Adidas Boost
Strength + Conditioning 45:00 [1]
Tuesday Feb 16, 2016 #
Running warm up/down 25:00 [2] 5.6 km (4:28 / km)
shoes: Nike Pegasus 30
Running 21:24 [5] 6.8 km (3:09 / km)
shoes: Adidas Boost
5.03, 5.09, 5.07.
3.01, 3.02.
Controlled, was in two minds on what to do but was hungry for a session and feeling much better now. Not bad for the first one in two (?) weeks. Looking forward to the road/track season.
Drills 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Pegasus 30
Running warm up/down 9:56 [2] 2.04 km (4:52 / km)
shoes: Nike Pegasus 30
Monday Feb 15, 2016 #
Running 56:31 [2] 12.64 km (4:28 / km)
shoes: Nike Pegasus 30
Strength + Conditioning 30:00 [1]
Sunday Feb 14, 2016 #
Running warm up/down 15:53 [1] 2.81 km (5:39 / km)
shoes: Inov 8 X-Talon 190
Orienteering 19:04 [2] 1.78 km (10:43 / km)
shoes: Inov 8 X-Talon 190
Orienteering 23:38 [3] 3.02 km (7:50 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 22:01 [1] 4.1 km (5:22 / km)
shoes: Inov 8 X-Talon 190
Saturday Feb 13, 2016 #
Cycling 1:30:00 [1]
Friday Feb 12, 2016 #
Running 15:00 [2] 3.5 km (4:17 / km)
shoes: Adidas Boost
Strength + Conditioning 30:00 [1]
Tuesday Feb 9, 2016 #
Note
(sick)
Wednesday Feb 3, 2016 #
Running 32:00 [2] 6.9 km (4:38 / km)
shoes: Adidas Boost
Strength + Conditioning 30:00 [1]
Strength + Conditioning 10:00 [1]
Orienteering 23:41 [1] 3.19 km (7:25 / km)
shoes: Inov 8 X-Talon 190
Orienteering 10:51 [4] 1.93 km (5:37 / km)
shoes: Inov 8 X-Talon 190
Orienteering 10:17 [4] 1.58 km (6:31 / km)
shoes: Inov 8 X-Talon 190
Tuesday Feb 2, 2016 #
Running warm up/down 25:59 [2] 5.69 km (4:34 / km)
shoes: Nike Pegasus 30
Running 18:34 [4] 5.84 km (3:11 / km)
shoes: Adidas Boost
5.08
5.06
5.11
3.07
Another nice tempo session banked, slightly reduced with the weekend in mind and taking into account last weekend. Legs felt a little heavy from the weekend in the third rep, so took the executive decision to to finish on a 1k.
Running warm up/down 12:26 [1] 2.35 km (5:17 / km)
shoes: Nike Pegasus 30
Drills warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nike Pegasus 30
Monday Feb 1, 2016 #
Running 35:18 [1] 7.0 km (5:03 / km)
shoes: Nike Pegasus 30
Running 46:10 [1] 9.27 km (4:59 / km)
shoes: Nike Pegasus 30
Strength + Conditioning 25:00 [1]
Strength + Conditioning 5:00 [2]