Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Sep 30, 2012:

activity

time

miles

Running

12:55:52

104.44

(7:26)

168.08

(4:37)

460

Orienteering

3:55:59

23.2

(10:10)

37.34

(6:19)

680

15 /

34c

44%

Strength + Conditioning

2:05:00

Core/Stretching

15:00

Cycling

12:00

Total

19:23:51

127.64

205.42

1140

15 /

34c

44%

[1-5]

19:08:51

1:49

0:00

» now

Sunday Sep 30, 2012 #

11 AM

Running race 1:17:28 [4] 16.89 km (4:35 / km)

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Invo-8 X-Talon 190

warm up

12 PM

Running warm up/down 4:51 [2] 0.57 km (8:29 / km)
shoes: Invo-8 X-Talon 190

warm down

Saturday Sep 29, 2012 #

Note
(rest day)

MK Dons away! and resting for tomorrows race :)

Friday Sep 28, 2012 #

4 PM

Running 16:48 [3] 3.69 km (4:33 / km)
ahr:150 shoes: Nike Pegasus 29

easy run just to freshen out, out all day tomorrow so a rest day so thats why i ran today, and sandstone trail 10 mile race on sunday

Thursday Sep 27, 2012 #

7 PM

Running 41:38 [3] 7.65 km (5:27 / km)
ahr:140 shoes: Nike Pegasus 29

harriers, felt bad so jogged with rob, disapointed but still got 40 minutes

Tuesday Sep 25, 2012 #

Note

easy week last week, back at it this week, with the sandstone trail race (10 mile) this sunday

7 PM

Running 53:01 [4] 12.5 km (4:14 / km)
shoes: New Balence Road Shoe

in the rain, nice run though pushing on leading with neil doing a few efforts at the front on my own, got a bit hungary in the middle

Monday Sep 24, 2012 #

4 PM

Running tempo 17:40 [5] 5.0 km (3:32 / km)
shoes: Adidas Adizero Adios

raining like mad so went the gym, they also have done up the upsatirs room with loads of new equipment and the new treadmills are quality! took a bit to get it up to speed so was a bit slow at the start, would be good for intervals as it shows you the speed and a graph! good run

Strength + Conditioning 20:00 [1]

gym - weights

Cycling warm up/down 12:00 [2]

warm up while waiting for a treadmill and a godo warm down before weights

Sunday Sep 23, 2012 #

11 AM

Orienteering long 1:05:06 [4] 10.01 km (6:30 / km) +110m 6:10 / km
17c shoes: Adidas Swoops

POTOC event at swynerton forest, i remember it being nice, loads of brambles and boring course was already wanting the finish to hurry on the way to 1, was fighting for half the course and getting really p****d off with it but just kept going for the run

Running warm up/down 5:20 [3] 0.83 km (6:26 / km)
shoes: Adidas Swoops

warm up with dad to start

Saturday Sep 22, 2012 #

Note
(rest day)

rest day again, busy weekend, but going the potoc event tomorrow which is a good area and will do the longest course so a long training.

also probally good to ave 2 days off as hamstring was a little tight on thursday so good to have a rest after 7 weeks hard training non-stop! back at it tomorrow!

Friday Sep 21, 2012 #

Note
(rest day)

Thursday Sep 20, 2012 #

7 PM

Running 36:49 [4] 8.51 km (4:20 / km)
ahr:155 shoes: Nike Pegasus 29

felt crap, bad stumoch and hungry

8 PM

Running 7:33 [3] 1.53 km (4:56 / km)
ahr:152 shoes: Nike Pegasus 29

jog in

Wednesday Sep 19, 2012 #

Note
(rest day)

2 PM

Strength + Conditioning 40:00 [1]

Gym, upper body only today so no "real" training

Tuesday Sep 18, 2012 #

7 PM

Running 40:03 [5] 9.94 km (4:02 / km) +50m 3:56 / km
shoes: Nike Pegasus 29

harriers, quick pace and a lot of quick efforts, decent run

8 PM

Running warm up/down 10:06 [3] 2.22 km (4:33 / km)
shoes: Nike Pegasus 29

jog in warm down

Monday Sep 17, 2012 #

2 PM

Strength + Conditioning 1:05:00 [1]

First 30 on legs:

-Leg Press
- Squats
(Glutes and Quads)

Then upbody for the last 35

havent been the gym in ages and got there and its been re-done all new machine and its had a full make over and more machines and better and a wider varity of them, will be going more again!

Running 13:41 [3] 3.32 km (4:07 / km)
shoes: Nike Pegasus 29

run to the gym

3 PM

Running 17:18 [2] 3.46 km (5:00 / km)
shoes: Nike Pegasus 29

jog back and lossen off, though part of west street which is the final bit to be added to the crewe map for the DEE sprint event's next spring, looking good and has now been started!

Sunday Sep 16, 2012 #

8 AM

Running 53:47 [3] 10.76 km (5:00 / km) +150m 4:40 / km
shoes: Nike Pegasus 29

talent camp morning long run with the boys, felt fine although i needed a dump after 1km but feeling fine and strong and good up the hill keeping it controled then a few efforts back along the trail where i worked on figure which i have been working on, on my own recently for the last couple of months, starting to feel the improvement now of it though into my running by staying controled and tall allowing for a longer stride and better movement of the arms :D nice run!

Saturday Sep 15, 2012 #

12 PM

Running 44:50 [4] 9.21 km (4:52 / km) +150m 4:30 / km
shoes: Invo-8 X-Talon 190

hillyish run from thornbridge up on to great longstone common steady easy climb up then a short sharp steep climb up to the top then down the other side and back up with a 1.2km hill effort was 4th behind tim, johny and chris took the start stedy then built it up then back down hill back home

Thursday Sep 13, 2012 #

2 PM

Note

"Fainting (syncope) is caused by a temporary reduction in blood flow to the brain."

BOF testing today, was going well and was getting measured up then just randomly fainted so had to stop, going tomorrow to watch some people have there tests done as apprently this will help as alot of people react to the differnet and "hospital" style environment and hopefully will have my test next week again! i think it was due to me cycling to the mmu and then being sat down and then suddenly getting up and having to stand up for a long time to be tested on while all the blood was in my legs.

anyway all is good and i plan to go for a steady run with the harriers tonight, not going in my normal group as a "steady" run does not excist there!

7 PM

Running 30:56 [2] 5.55 km (5:34 / km)
shoes: New Balence Road Shoe

easy steady run with josh and rob

Wednesday Sep 12, 2012 #

1 PM

Running 41:05 [4] 9.72 km (4:14 / km) +60m 4:06 / km
ahr:162 shoes: Nike Pegasus 29

quick run on my own in the heavy rain, wanted more than down the lane but not miles and miles so up to the startion and back

Tuesday Sep 11, 2012 #

7 PM

Running long 56:22 [4] 13.38 km (4:13 / km)
shoes: Nike Pegasus 29

harriers, very fast group, me, henry, mike, scouse, milky bar kid and rich from the track whos joining which is good as ill be losing henry to uni so good to get another training partner who is the same as me to train with, also going to start a few track sessions on wednesday with him!

longish steady run but hard and 2 killer efforts up the hills which where long and rapid efforts! felt good and on the front pushing the pace with henry, then a 2km jog in which slowed the overall min/km down as it was spot on 4min/km before the jog

Running 9:43 [3] 2.11 km (4:36 / km)
shoes: Nike Pegasus 29

warm up and extra mileage

Monday Sep 10, 2012 #

Note
(rest day)

4 PM

Running 19:52 [3] 4.29 km (4:38 / km)
shoes: Nike Pegasus 29

easy recovery run

Sunday Sep 9, 2012 #

7 AM

Orienteering race 32:56 [5] *** 7.3 km (4:31 / km) +60m 4:20 / km
spiked:15/17c shoes: Adidas Swoops

Peter Palmer 2012 - last leg

woke up with everyone but went back to sleep but then woke up again at 4:45 so went to cheer ciaran on then after his run come back and went back sleep for a bit and went back when leg 4 was just setting off where at this point we were in 2nd then we were 5th when i staretd off on leg 6 so had lost around 15/20 minutes over the 2 girl legs, which disheartened me but knew i could catch 4th caught 3rd as well but was running on empty at this point and had run hard then 3rd to catch them up, in the end it come to a sprint finish but only having 1 last control was stupid and no finish line...

anyway the race was good nailed 1, 2 was fine along with 3 where i caught MDOC and he tryed stick with me but i kicked and dropped him, then into 5 with good flow to make sure he didnt get a sight of me. longer clear path round on 6 instead of messing around in all the little paths, nailed 7 and speed up slighty, 8 was fine, messed up 9 as the map was abit dodgy as a small path though the thickets +30 secs to a1 min, nailed 10 and good route to spectator control, slight hesitation on 12 +15 secs, nailed 13, 14, 15 then on the way to 16 the pace was high then tryed to break will by uping the pace with gained about 20m but a hesitation in the cicrle got us back together then 17 and sprint finish, pretty clean run and quick felt good, 2nd fastest split behind aidan by 40 secs

Running warm up/down 6:35 [3] 0.8 km (8:14 / km)

8 AM

Running warm up/down 8:16 [3] 0.99 km (8:21 / km)
shoes: Adidas Swoops

warm down with Mr A

Saturday Sep 8, 2012 #

Note
(rest day)

Friday Sep 7, 2012 #

Note
(rest day)

rest :D

Thursday Sep 6, 2012 #

7 PM

Running 56:27 [4] 12.52 km (4:31 / km)
shoes: Nike Pegasus 29

harriers easy run, felt crap as i was so tired but got better as it went by, easyish week with only pp left to run in this weeks plan

Wednesday Sep 5, 2012 #

Note
(rest day)

2 PM

Running 20:12 [3] 4.09 km (4:56 / km)
ahr:143 shoes: New Balence Road Shoe

another run in the new shoes to break them in and gentle recovery run

Tuesday Sep 4, 2012 #

6 PM

Running 10:56 [4] 2.61 km (4:11 / km)
shoes: Nike Pegasus 29

got out the car on the way then jogged to the club and looped about breaking my new shoes in, they felt good and so did the new inshoes shaped to my feet, also felt well and was running decent good figure and efficent!

Running intervals 44:20 [4] 10.79 km (4:07 / km) +50m 4:01 / km
ahr:166 shoes: New Balence Road Shoe

wasnt told what session we were doing so half the group set off hard as we were doing mile ish intervals, caught must them up from 250m behind then smashed them all on the second effort at the end up the gentle hill then up a 200m steep hill! then just a fastish pace with a few smaller efforts here and there after that, feel really good

8 PM

Running 5:44 [3] 1.29 km (4:27 / km)
shoes: New Balence Road Shoe

jog back in

Core/Stretching 15:00 [0]

Monday Sep 3, 2012 #

Note
(rest day)

well deserved rest day!

but still went running... on a tread mill to get some special insoles and new road/training shoes!

Sunday Sep 2, 2012 #

11 AM

Orienteering long 1:40:00 [4] 13.16 km (7:36 / km) +510m 6:22 / km
shoes: Adidas Swoops

long mynd long O

good race really hilly when in the valleys, no big mistakes to far east on 1 and 2 apart from that it was fine. running was fine and strong all the way round and didnt tire didnt run all the hills but there dead steep and when your in the terrian and hed hill bracken its impossible to run!

1 PM

Running warm up/down 9:54 [2] 1.36 km (7:17 / km)
shoes: Adidas Swoops

Saturday Sep 1, 2012 #

12 PM

Orienteering race 32:38 [4] 5.84 km (5:35 / km)
shoes: Invo-8 X-Talon 190

MDOC/DEE challenge

arrived late and just in tike for the 12 mass start, 6 loop courses with bonus points for bringing stuff back such as spegatiti, bricks, cups of water

Running warm up/down 9:37 [3] 1.5 km (6:25 / km)
shoes: Adidas Swoops

1 PM

Orienteering race 5:19 [4] 1.03 km (5:10 / km)
shoes: Invo-8 X-Talon 190

fun little sprint event, not that quick as there was a control roughly every 60m, still won i think, good control flow and planning ahead:)

« Earlier | Later »