Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 29 days ending Feb 29, 2020:

activity

time

miles

Running

12:30:24

95.8

(7:50)

154.18

(4:52)

Orienteering

2:21:25

13.28

(10:39)

21.38

(6:37)

185

Total

14:51:49

109.09

(8:11)

175.56

(5:05)

185

1:25

0:00

» now

Saturday Feb 29, 2020 #

8 AM

Running warm up/down 16:30 [2] 3.27 km (5:03 / km)
shoes: M. Boots

QP WU

9 AM

Running 18:28 [4] 5.0 km (3:42 / km)
shoes: M. Boots

QPPR - 3rd

Splits becoming much more level: 3.33; 3.40; 3.40; 3.44; 3.41. 11m Z3 and 7m Z4. Felt pretty tired and shit after a hard week. Mentally knackered.

Morecambe (A)

Running warm up/down 5:37 [2] 0.99 km (5:40 / km)
shoes: M. Boots

Dashley hunting

Friday Feb 28, 2020 #

7 AM

Running 26:04 [1] 4.33 km (6:01 / km)
shoes: M. Boots

Moss Lane with D

Thursday Feb 27, 2020 #

9 AM

Running 31:08 [1] 4.83 km (6:27 / km)
shoes: M. Boots

Meltham Milers ft Dalmatians

Wednesday Feb 26, 2020 #

12 PM

Running 13:29 [2] 1.67 km (8:04 / km)
shoes: M. Boots

Snowy Holme Moss

Tuesday Feb 25, 2020 #

1 PM

Running 22:57 [3] 4.0 km (5:44 / km)
shoes: M. Boots

Magadalen O&B ft hail and snow storm.

Monday Feb 24, 2020 #

10 AM

Running tempo 20:53 [3] 5.0 km (4:11 / km)

Holmfirth Gym

Sunday Feb 23, 2020 #

11 AM

Running warm up/down 2:39 [1] 0.51 km (5:12 / km)
shoes: M. Boots

Orienteering long 1:22:33 [2] 11.8 km (7:00 / km)
shoes: M. Boots

AIRE

Raining (at times), very windy, very cold and a confused brain all made for a not very enjoyable outing. Course was good in sections but could have been better. Area was alright and had potential.

Saturday Feb 22, 2020 #

8 AM

Running warm up/down 15:12 [2] 3.01 km (5:03 / km)
shoes: M. Boots

2QP

9 AM

Running 18:51 [4] 5.0 km (3:46 / km)
shoes: M. Boots

QPPR

3.29; 3.43; 3.56; 3.50; 3.47.

Emotionally knackered.

Running 16:26 [2] 3.01 km (5:28 / km)
shoes: M. Boots

Jog home.

Friday Feb 21, 2020 #

8 AM

Running 21:20 [2] 3.78 km (5:39 / km)
shoes: Inov 8 X-Talon 190

Down to the river, through the woods and the fields towards Hartington.

Wednesday Feb 19, 2020 #

4 PM

Running 56:38 [2] 10.18 km (5:34 / km)
shoes: Inov 8 X-Talon 190

Carder Low pilgrimage from Wolfscote int rain

Tuesday Feb 18, 2020 #

9 AM

Running 19:33 [2] 3.37 km (5:48 / km)
shoes: Inov 8 X-Talon 190

Wolfscote trig point

Monday Feb 17, 2020 #

5 PM

Running 16:46 [2] 3.35 km (5:00 / km)
shoes: Inov 8 X-Talon 190

Sunday Feb 16, 2020 #

4 PM

Running 38:34 [2] 6.61 km (5:50 / km)
shoes: Inov 8 X-Talon 190

Biggin Dale into Wolfscote Dale [clockwise]

Saturday Feb 15, 2020 #

10 AM

Running 19:12 [2] 3.76 km (5:06 / km)
shoes: M. Boots

Wolfscote Road

Friday Feb 14, 2020 #

11 AM

Running 19:59 [2] 4.56 km (4:23 / km)
shoes: M. Boots

Thursday Feb 13, 2020 #

7 PM

Running 16:59 [2] 3.75 km (4:32 / km)
shoes: M. Boots

Wednesday Feb 12, 2020 #

4 PM

Running warm up/down 8:55 [2] 2.01 km (4:26 / km)
shoes: M. Boots

Running tempo 10:00 [4] 2.69 km (3:43 / km)
shoes: M. Boots

10 minute Moss Lane tempo

Running 8:34 [1] 1.72 km (4:59 / km)
shoes: M. Boots

WD jog home

Tuesday Feb 11, 2020 #

4 PM

Running 19:41 [2] 4.23 km (4:39 / km)
shoes: M. Boots

Monday Feb 10, 2020 #

6 PM

Running 21:24 [2] 4.14 km (5:10 / km)
shoes: M. Boots

Sunday Feb 9, 2020 #

1 PM

Running 18:33 [2] 4.02 km (4:37 / km)
shoes: M. Boots

Moss Lane

Saturday Feb 8, 2020 #

8 AM

Running warm up/down 16:30 [2] 3.3 km (5:00 / km)
shoes: M. Boots

Outrageous tarmac fertilisation

9 AM

Running tempo 18:26 [4] 5.0 km (3:41 / km)
shoes: M. Boots

Crewe Parkrun - 3rd

2 second CB. Interestingly hr was zone 3 for 17.34 and I never left z3 - last week was a even split between z4 and 5. It certainly felt easier this week, however have not slept very well of late with various interviews etc.

3.34; 3.40; 3.47; 3.42; 3.42.

Running warm up/down 9:16 [2] 1.69 km (5:29 / km)

Jogging in with Dad. 25 minutes not bad with 1 knee.

Friday Feb 7, 2020 #

8 AM

Running 19:11 [2] 4.21 km (4:33 / km)
shoes: M. Boots

Mid morning mileage

Thursday Feb 6, 2020 #

5 PM

Running 35:28 [2] 7.85 km (4:31 / km)
shoes: M. Boots

Moss Lane hospital loop

Wednesday Feb 5, 2020 #

5 PM

Running 18:59 [2] 4.25 km (4:28 / km)
shoes: M. Boots

Sunset milers

Tuesday Feb 4, 2020 #

7 PM

Running warm up/down 15:48 [2] 3.26 km (4:51 / km)
shoes: M. Boots

Running intervals 23:00 [5] 7.01 km (3:17 / km)
shoes: M. Boots

VRAC - back at it.

Sqaud was on 5 x 5 (2), so I opted for the big mac session - 5,4,5,4,5 (2/3).

8 PM

Running warm up/down 17:00 [2] 3.26 km (5:13 / km)
shoes: M. Boots

Monday Feb 3, 2020 #

5 PM

Running 19:20 [2] 4.01 km (4:49 / km)
shoes: M. Boots

winter miles = summer smiles

Sunday Feb 2, 2020 #

Event: Middle Distance Bickerton

11 AM

Running warm up/down 6:06 [2] 1.11 km (5:30 / km)
shoes: M. Boots

12 PM

Orienteering race 37:39 [3] 6.24 km (6:02 / km) +185m 5:15 / km
shoes: Inov 8 X-Talon 190

Bickerton - 2nd

Good stable aware navigation. Just didn't have the firepower in me for anything quicker, Tom got me by 1 minute. Really enjoyed it - good course, nice terrain, a great time of year for this area and a beautiful crisp day.

Running warm up/down 3:06 [2] 0.54 km (5:44 / km)
shoes: Inov 8 X-Talon 190

2 PM

Orienteering warm up/down 21:13 [2] 3.34 km (6:21 / km)
shoes: Inov 8 X-Talon 190

Control collection.

Saturday Feb 1, 2020 #

8 AM

Running warm up/down 16:25 [2] 3.38 km (4:51 / km)
shoes: M. Boots

WU2QP - tired.

9 AM

Running tempo 18:27 [4] 5.0 km (3:41 / km)
shoes: M. Boots

QP - 2nd.

Exactly the same time as last week, although despite feeling tired, it felt much more comfy. Splits slowly becoming more equal and positive.

3.34; 3.41; 3.48; 3.37; 3.43.

Running warm up/down 9:00 [2] 1.52 km (5:55 / km)
shoes: M. Boots

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