Training Log Archive: White KenyanIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Orienteering race 43:52 [5] 8.5 km (5:10 / km)
shoes: Invo-8 X-Talon 190
http://www.deeside-orienteering-club.org.uk/result...
not bad and enjoyed it ran rather hard but not all the time good to be back in the forest. no mistakes a few 15 seconds here and there but felt good and few good bearings
Sunday Apr 28, 2013 #
Running 25:30 [2] 5.0 km (5:06 / km)
shoes: Nike Pegasus 29
Saturday Apr 27, 2013 #
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Friday Apr 26, 2013 #
Note
(rest day)
been kicked in the teeth.
Thursday Apr 25, 2013 #
Note
(rest day)
Wednesday Apr 24, 2013 #
Note
(sick) (rest day)
Tuesday Apr 23, 2013 #
Note
(sick) (rest day)
Monday Apr 22, 2013 #
Note
(sick) (rest day)
Sunday Apr 21, 2013 #
Orienteering warm up/down 13:07 [2] 1.79 km (7:20 / km)
shoes: Invo-8 X-Talon 190
Orienteering race 43:43 [4] 6.47 km (6:45 / km)
Running 7:49 [2] 1.01 km (7:44 / km)
shoes: Invo-8 X-Talon 190
Saturday Apr 20, 2013 #
Running warm up/down 8:19 [2] 1.33 km (6:15 / km)
shoes: Brooks Green Silence (GB)
Orienteering race 14:03 [5] 3.41 km (4:07 / km)
spiked:21/22c shoes: Brooks Green Silence (GB)
knew there was a bit chance of getting into the A final, but i hadnt rated/heard of people like Sander Vaher and Neil Northop and Ben Mitchall just beat me in by 2 seconds. But beat who i need to beat all the M18's in my to show that i am still with it after the JK and that i would have been pushing for 1st at the Jk if i wasnt ill.
good run, nailed 1, 2, 3 and 4. got stuck in traffic at 2 with 2 old women taking their time punching with 2 beeps. at this point ciaran and ben where 50m ahead so i had the longer gaffle here and got back to them at 5, where i took the road route, then fine on 6 and 7. 8 easy. pushed on abit to 9 to drop ciaran, nailed 10 and 11. slighty slower route to 12 due to not much of a plan so got stuck behind some man then aload of steps. nailed 13, 14 and 15 slighty longer route due to no plan, but i think that was the only time i stood still for a second for the whole course, while i hesitated. nailed 16 and pushed on again then nailed 17 and 18. then 19 to 22 and the finish was straight in making sure you got the correct control.
good run and first O back from JK, beat who i needed to beat, little bit off pace missing maybe from having 3 weeks off but not bad.
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Green Silence (GB)
Orienteering race 13:08 [5] 2.9 km (4:32 / km)
shoes: Brooks Green Silence (GB)
morning was much more of a european style sprint and having seen the map i knew the after would be much more of a true british puzzle and tricky course!
knew 1 was a short leg as i could see it from warming up, knew it was going to be harder so didnt really ever feel i was running hard apart from mid leg bursts. nailed 2 and 3, possibly a shorter leg on 3 but no difference really by looking at splits. nailed 4 and took the route closet to the line on 5 which was probs the trickyest but sighted well so just had to run. lost 5 secs max on 6 due to going down the steeps instead of jumping the fence. right route on 7 and same route on exit to 8, were i kept it simple.straight on 9 losy 5 secs from cutting into the steps to early. nailed 10 and pushed on up the hill hard, ran hard to 11 now it wasnt as trciky but into this small control pick, plus 3 seconds for going round the wall. lost 10 seconds on 12 due to it being confussing so i just ran round to save time trying to work it out as it was dark under the building, didnt loss time here but could have gained if i been smarted and planned ahead better.nailed 14 and 15 where i just took a route to 15 as i knew there would be no difference so no point messing around. low route to 16. one route to 17, lost 5 seconds on 18 for being on the wrong side on the bush. longer and quicker and simpler route to 19. only route to 20, 21, 22 and direct to 23 then 24 and finish.
good run orienteered well and the running took care of its self and was able to push when i needed due to not feeling tired and beat adam by 30 seconds and aidan by 40 seconds......
Running warm up/down 8:36 [2] 1.4 km (6:09 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Brooks Green Silence (GB)
Thursday Apr 18, 2013 #
Running 40:41 [3] 9.14 km (4:27 / km)
shoes: Brooks Green Silence (GB)
overall good build up then also a good effort and feeling good, pleased.
Wednesday Apr 17, 2013 #
Orienteering 29:57 [3] 5.59 km (5:21 / km) +80m 5:00 / km
shoes: Invo-8 X-Talon 190
very windy...which made it HARD work. looking forward to the weekend
Tuesday Apr 16, 2013 #
Running 46:31 [3] 9.95 km (4:41 / km)
shoes: Nike Pegasus 29
Monday Apr 15, 2013 #
Running 9:49 [3] 2.13 km (4:37 / km)
Sunday Apr 14, 2013 #
Running race 38:48 [5] 10.0 km (3:53 / km) +20m 3:50 / km
shoes: Brooks Green Silence (GB)
been looking forward to this, as many people at the club said its a good course and pretty quick. got up early and had breakfast early so i wasnt going to get a sitch.
started off ok was 6th and did the first 1km in 3:20ish but didnt feel hard and i didnt get carried away so didnt bomb off straight at the start. felt abit tired at around 3km and was nearly sick due to having a horrible dry mouth. kept it togther though and just slowed down gently. think i was about 15th in the end /400.
was wanting 35/36 but it was very windy, which added atleast 1 minute, maybe 2. and considing the past 3 weeks im pleased to be back running. looking forward to getting some more races done now and am confident of getting the times i want :)
Running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 7:17 [2] 1.01 km (7:13 / km)
shoes: Brooks Green Silence (GB)
Saturday Apr 13, 2013 #
Note
(rest day)
Friday Apr 12, 2013 #
Note
(rest day)
Thursday Apr 11, 2013 #
Running 46:26 [3] 10.06 km (4:37 / km)
shoes: Nike Pegasus 29
getting back into it! :)
Wednesday Apr 10, 2013 #
Note
(rest day)
Tuesday Apr 9, 2013 #
Running 30:00 [3] 5.5 km (5:27 / km)
shoes: Brooks Green Silence (GB)
Running hills 15:00 [5] 3.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
good to be back running and will go again on thursday rest tomorrow then whitley 10km on sunday which is very fast
Monday Apr 8, 2013 #
Note
(rest day)
good to be feeling back to myself after 3 weeks of feeling like shit. also looking at JWOC selections no suprises, didnt expect to get any special treatment but not to bothered about that now, as there is plenty of other things going on in my life, but looking at it shows i should be there and would have been going if i had been fit at JK.
Sunday Apr 7, 2013 #
Note
(rest day)
JPT final
Crewe Alexandra 2 - 0 Southend United
Saturday Apr 6, 2013 #
Cycling 40:00 [2]
Friday Apr 5, 2013 #
Note
(sick) (rest day)
Thursday Apr 4, 2013 #
Note
(sick) (rest day)
5k/10k race at the queens park on the 14th this month, should be good and that will be my return ;)
Wednesday Apr 3, 2013 #
Note
(sick) (rest day)
Tuesday Apr 2, 2013 #
Note
(sick) (rest day)
Monday Apr 1, 2013 #
Note
(sick) (rest day)