Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
Running	28	15:32:22	124.66	(7:29)	200.62	(4:39)	1690
Cycling	4	5:26:32
Orienteering	8	2:19:58	20.49	(6:50)	32.97	(4:15)
Strength + Conditioning	1	35:00
Core/Stretching	2	30:00
Drills	3	25:00	0.5		0.8
Total	35	24:48:52	145.64		234.39		1690

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Wednesday Sep 30, 2015 #

7 AM

Running 38:27 [1] 8.05 km (4:47 / km) +120m 4:27 / km

Misty Morning Miler Club

2 PM

Cycling 1:20:00 [1]

Freshers ride

Tuesday Sep 29, 2015 #

6 PM

Running warm up/down 14:00 [2] 3.2 km (4:22 / km)
shoes: Nike Mileage Boots

Running intervals 25:00 [5] 7.47 km (3:21 / km) +50m 3:14 / km
shoes: Boston Boost

5x5 minutes with the boys conducted by BIG Keith on the field. Good group out again, everyone seems to be doing well.

1.53km
1.49km
1.47km
1.49km
1.49km

First session in a while so got a excited on rep 1, nice and controlled throughout.

Running intervals 5:00 [5] 1.65 km (3:02 / km)
shoes: Boston Boost

5x1 with DaneO for a bit of speed and extra volume.

324m
315m
329m
344m
335m

7 PM

Running warm up/down 16:26 [1] 2.99 km (5:30 / km)
shoes: Nike Mileage Boots

WD Tommy H

Monday Sep 28, 2015 #

11 AM

Running 36:35 [2] 8.07 km (4:32 / km)
shoes: Nike Mileage Boots

easing back into the pre breakfast runs

5 PM

Running 40:58 [2] 9.09 km (4:30 / km) +150m 4:10 / km
shoes: Brooks Green Silence (GB)

6 PM

Strength + Conditioning 35:00 [1]

Circuits then went to gym to pump some controlled IRON

Sunday Sep 27, 2015 #

1 PM

Running 1:10:01 [2] 14.57 km (4:48 / km) +250m 4:26 / km
shoes: Nike Mileage Boots

easy after the flu, ease back week complete with 6 in 6.

Saturday Sep 26, 2015 #

3 PM

Cycling 2:00:00 [1]

easy cycle with Kizza A, nice route to Burbage, Stanage and back over the top via Manchester Road. very tempted to run but need to remove this flu. 25 miles?

Friday Sep 25, 2015 #

6 PM

Running 53:38 [1] 10.6 km (5:04 / km)
shoes: Nike Mileage Boots

Very easy helping at GIAG

Thursday Sep 24, 2015 #

6 PM

Running 1:10:45 [1] 12.83 km (5:31 / km) +200m 5:07 / km
shoes: Nike Mileage Boots

Very easy then split off with Tom and we did some more and strides

Wednesday Sep 23, 2015 #

4 PM

Running 1:04:53 [2] 14.17 km (4:35 / km)
shoes: Boston Boost

Easy

6 PM

Running 6:14 [2] 1.22 km (5:07 / km) +50m 4:14 / km
shoes: Boston Boost

After helping out at the freshers session

Tuesday Sep 22, 2015 #

5 PM

Running 1:24:19 [2] 18.36 km (4:36 / km) +300m 4:15 / km
shoes: Nike Mileage Boots

With Albert Houghton

Monday Sep 21, 2015 #

5 PM

Running 1:05:00 [2] 14.6 km (4:27 / km) +200m 4:10 / km
shoes: Nike Mileage Boots

Porter and back down the sky path

Sunday Sep 20, 2015 #

5 PM

Running 1:13:18 [3] 16.89 km (4:20 / km) +300m 3:59 / km
shoes: Adidas Boost

Starting the show as we mean to go on.

Saturday Sep 19, 2015 #

3 PM

Running race 22:46 [4] 6.6 km (3:27 / km) +40m 3:21 / km
shoes: Boston Boost

Northern Road Relays

First run in a week after two weeks off: legs didn't react well. Was just a case of getting round and getting the job done. Very pissed off though, laughable performance today :@ Back on the mileage from tomorrow.

Wednesday Sep 16, 2015 #

Note
(rest day)

rest period in progress

Tuesday Sep 15, 2015 #

Note
(rest day)

Monday Sep 14, 2015 #

Note
(rest day)

Sunday Sep 13, 2015 #

1 PM

Cycling 1:05:02 [1]
(rest day)

27.19km - 2:24min/km

Aston Juxta Mondrum - Nantwich - Wells Green - Crewe Green - Coppenhall Moss - Home, with Dad.

Saturday Sep 12, 2015 #

2 PM

Running warm up/down 15:25 [2] 2.95 km (5:14 / km)
shoes: Nike Mileage Boots

Drills warm up/down 10:00 [1] 0.4 km (25:00 / km)

3 PM

Running race 17:09 [5] 5.06 km (3:23 / km) +30m 3:18 / km
shoes: Adidas Adizero Adios

North West Road Relays - 7th, Cheshire - 1st @ Edge Hill.

Happy with the team result but not overly happy with mine. A solid run which was what was needed, but i would have liked to have been 20 seconds quicker. Haven't ran all week so legs feeling a bit weird and went out a bit hard, didn't help starting on a track so carried on at that pace. Very windy course with many twists and man made hills, about +45 sec.

Blackpool next week to do it all again.

Running warm up/down 15:18 [2] 3.01 km (5:05 / km)
shoes: Adidas Adizero Adios

Friday Sep 11, 2015 #

5 PM

Drills 10:00 [1]
(rest day)

Core/Stretching 15:00 [1]

Thursday Sep 10, 2015 #

7 PM

Cycling 1:01:30 [1]
(rest day)

26.49km - 2:19min/km

Wednesday Sep 9, 2015 #

Note
(rest day)

Rest period commencing

Tuesday Sep 8, 2015 #

9 AM

Running warm up/down 5:52 [1] 1.39 km (4:13 / km)
shoes: Brooks Green Silence (GB)

Orienteering race 3:29 [5] 0.89 km (3:55 / km)
shoes: Brooks Green Silence (GB)

Sprint relay part first leg, back first

Orienteering race 3:41 [5] 1.05 km (3:30 / km)
shoes: Brooks Green Silence (GB)

Leg 3, 1st, good head to head with Adam.

Orienteering race 4:30 [5] 1.07 km (4:12 / km)
shoes: Inov 8 X-Talon 190

Last leg park/forest bringing the win in.

10 AM

Running warm up/down 9:49 [1] 1.43 km (6:52 / km)
shoes: Inov 8 X-Talon 190

Monday Sep 7, 2015 #

10 AM

Orienteering 25:01 [2] 5.24 km (4:46 / km)
shoes: Inov 8 X-Talon 190

Sprint corridor at Herentals City with Yannick. There seems to be some confusion over who invented the sprint corridor...

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190

WU/WD

12 PM

Orienteering 21:40 [2] 4.36 km (4:58 / km)
shoes: Brooks Green Silence (GB)

Pairs with Parkinson, taking it easy.

4 PM

Running warm up/down 5:36 [1] 1.15 km (4:52 / km)
shoes: Inov 8 X-Talon 190

Orienteering tempo 6:05 [5] 1.57 km (3:52 / km)
shoes: Inov 8 X-Talon 190

Saturday part 1 rerun going as hard as possible on tired legs. Learnt something important today.

Orienteering tempo 3:49 [5] 1.06 km (3:36 / km)
shoes: Brooks Green Silence (GB)

Part 2 rerun last section.

Running warm up/down 12:31 [2] 2.31 km (5:25 / km)
shoes: Brooks Green Silence (GB)

Sunday Sep 6, 2015 #

11 AM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Brooks Green Silence (GB)

Drills warm up/down 5:00 [1] 0.4 km (12:30 / km)
shoes: Brooks Green Silence (GB)

Orienteering race 32:26 [5] 8.3 km (3:54 / km)
shoes: Brooks Green Silence (GB)

Antwerp City Race - 9th

Felt fairly tight and tired before due to yesterdays tight turn around. Running well but felt I was within myself if I wasn't tired.

12 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

4 PM

Running 12:32 [1] 2.12 km (5:55 / km)
shoes: Nike Mileage Boots

pre-stretch

Core/Stretching 15:00 [1]

Saturday Sep 5, 2015 #

Event: Antwerp Sprint Orienteering Meeting

2 PM

Running warm up/down 11:04 [2] 2.29 km (4:50 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 15:12 [5] 3.82 km (3:59 / km)
shoes: Inov 8 X-Talon 190

Part 1. Good run apart from wrong side of 8 and a few emit problems, such as losing 5 seconds on the run in going back to re punch to be safe.

Running 10:47 [1] 1.7 km (6:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

4 PM

Running warm up/down 8:26 [1] 1.44 km (5:51 / km)
shoes: Brooks Green Silence (GB)

WU, quick turn around

Orienteering race 14:31 [5] 3.79 km (3:50 / km)
shoes: Brooks Green Silence (GB)

Part 2. Another good run apart from a confusion on 9, plus 10s. Then got tired through the last 5 minutes from the tight turnaround and lack of food to eat within a hour.

Running warm up/down 10:54 [1] 1.67 km (6:32 / km)
shoes: Brooks Green Silence (GB)

Spent