Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	27	15:06:12	132.14	(6:51)	212.65	(4:16)	530
Strength + Conditioning	4	2:10:00
Cycling	1	1:50:00
Orienteering	1	1:20:37	10.44	(7:43)	16.8	(4:48)	635
Core/Stretching	1	45:00
Total	30	21:11:49	142.58		229.46		1165

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Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance

2 PM

Orienteering race 1:20:37 [2] 16.8 km (4:48 / km) +635m 4:02 / km
shoes: Inov 8 X-Talon 190

BOC Long 2016

Bad area use of the area + bad course (IMO) = jog.

5 PM

Running warm up/down 6:17 [1] 1.0 km (6:17 / km)

Friday Apr 29, 2016 #

12 PM

Running 24:40 [2] 5.32 km (4:38 / km)
shoes: Nike Pegasus 30

Trying to keep it steady, harder said than done when at home

Thursday Apr 28, 2016 #

6 PM

Running warm up/down 12:00 [2] 2.4 km (5:00 / km)
shoes: Nike Pegasus 30

7 PM

Running race 16:02 [4] 5.0 km (3:12 / km)
shoes: Adidas Adizero Adios

Cute Fruits Mid Cheshire 5k - 14th

Felt pretty easy so rather happy with the time, didn't push to hard with the weekend, it just felt nice and controlled. Not the quickest course with a slight hill at half way and the hail storm - looking good and looking forward to chriselton.

4.56, 5.20, 5.12.

Running warm up/down 27:15 [1] 5.22 km (5:13 / km)

Wednesday Apr 27, 2016 #

7 AM

Running 30:44 [1] 6.55 km (4:42 / km)
shoes: Nike Pegasus 30

Core/Stretching 45:00 [1]

Vardy Party

Tuesday Apr 26, 2016 #

5 PM

Running 24:45 [2] 5.68 km (4:21 / km)
shoes: Nike Pegasus 30

Running intervals 13:12 [5] 4.3 km (3:04 / km)
shoes: Boston Boost

1600, 1200, 800 x 2

5.12, 3.50, 2.24.
5,08. - , - .

Right quad a bit achy so wasn't much fine and then hailed stoned like mad. Not bad paces for feeling shit though.

Running warm up/down 15:03 [2] 3.04 km (4:57 / km)
shoes: Nike Pegasus 30

Warm down with Conor McGregor

Monday Apr 25, 2016 #

5 PM

Running 36:03 [2] 8.53 km (4:14 / km)
shoes: Nike Pegasus 30

With Dane

Strength + Conditioning 35:00 [1]

Had the whole performance room between the SENS lads, very good session.

Sunday Apr 24, 2016 #

3 PM

Cycling long 1:50:00 [1]

40.61km

Saturday Apr 23, 2016 #

9 AM

Running warm up/down 25:23 [2] 5.64 km (4:30 / km)
shoes: Nike Pegasus 30

heading down to costa del woodburn

Running intervals 12:40 [5] 4.5 km (2:49 / km)
shoes: Boston Boost

500, 400 x 4; 300 x 3.

88, 67.

87, 65.

86, 66.

85, 66.

47, 49, 48.

pretty windy on the track and everyone was running a bit slower than expected. another hard session in the bank for the summer.

Running warm up/down 9:58 [1] 1.98 km (5:02 / km)
shoes: Nike Pegasus 30

Friday Apr 22, 2016 #

Running 29:17 [2] 6.18 km (4:44 / km)
shoes: Boston Boost

porter vally milers

Thursday Apr 21, 2016 #

6 PM

Running tempo 18:00 [4] 5.13 km (3:31 / km)
shoes: Boston Boost

6,6,6.

Finished on a 5.01

Running warm up/down 20:00 [1] 3.6 km (5:33 / km)
shoes: Nike Pegasus 30

Wednesday Apr 20, 2016 #

7 AM

Running 28:00 [2] 4.0 mi (7:00 / mi)
shoes: Nike Pegasus 30

Strength + Conditioning 35:00 [1]

SiV

Tuesday Apr 19, 2016 #

5 PM

Running 25:18 [2] 6.18 km (4:06 / km)
shoes: Nike Pegasus 30

Running intervals 12:15 [5] 4.6 km (2:40 / km)
shoes: Boston Boost

Lactic intervals with the 800/1500m boys

Running 10:44 [1] 2.0 km (5:22 / km)
shoes: Nike Pegasus 30

Monday Apr 18, 2016 #

4 PM

Running 37:07 [1] 6.89 km (5:23 / km)
shoes: Nike Pegasus 30

Sunday Apr 17, 2016 #

8 AM

Running warm up/down 11:22 [2] 2.54 km (4:29 / km)
shoes: Nike Pegasus 30

9 AM

Running tempo 35:16 [4] 10.0 km (3:32 / km)
shoes: Boston Boost

Varsity 10k at Rother Valley as Uni Race was cancelled.

Feeling tired and not up for it.

5.20, 5.33, 5.49, 5.50, 5.49, 5.48.

10 AM

Running 15:11 [1] 2.79 km (5:27 / km)
shoes: Nike Pegasus 30

WD with Collier

Friday Apr 15, 2016 #

3 PM

Running 15:00 [2] 2.0 mi (7:30 / mi)

Running race 16:12 [4] 5.0 km (3:14 / km)
shoes: Nike Pegasus 30

Varsity 2016 5000m - 3rd

Bit unsure but thought i could do ok after Tuesdays encouraging, started to feel a bit more lively this week. In the end not to bad, with the group for the first half then Jord went off and Joe got him later. Then i was with the other Hallam guy but he was poughing majorly so just popped him and then got Ollie K up for 3rd. Seond half was a bit of slog mostly running on my own, but good supprot from the boys and Bash kept me going. Not bad after recent, time to push on now and get a few jobs ticked off for this summer. Chrisleton up next.

Running 15:00 [2] 2.0 mi (7:30 / mi)

Wednesday Apr 13, 2016 #

7 AM

Running 28:00 [2] 6.4 km (4:22 / km)
shoes: Nike Pegasus 30

Strength + Conditioning 40:00 [1]

viva la si vardy

Tuesday Apr 12, 2016 #

5 PM

Running warm up/down 24:07 [2] 5.75 km (4:12 / km)
shoes: Nike Pegasus 30

Running intervals 11:22 [5] 4.0 km (2:51 / km)
shoes: Boston Boost

Releasing the horse stable for a little gallop around Woodburn showground with Blomquist.

1200, 800, 400, 400, 200, 400, 400, 200.

3.34, 2.20, 67, 66, 32, 66, 65, 30.

Feeling surprisingly good after recent shenanigans with the legs, but by no means amazing, first session back so more to come, hopefully can get back on track.

6 PM

Running warm up/down 12:16 [1] 2.44 km (5:02 / km)
shoes: Nike Pegasus 30

Tesco shop with Blomquist and Potter, great as always.

Monday Apr 11, 2016 #

5 PM

Running 26:14 [3] 6.67 km (3:56 / km) +180m 3:28 / km
shoes: Nike Pegasus 30

Standrad Razelin with DB, Nay Nay earning his first cap too, many congratulations!

Running 19:17 [2] 4.2 km (4:35 / km)
shoes: Nike Pegasus 30

6 PM

Strength + Conditioning 20:00 [1]

fairly relaxed ShUOC cicuits

Sunday Apr 10, 2016 #

Running 1:07:24 [2] 15.5 km (4:21 / km) +350m 3:54 / km
shoes: Nike Pegasus 30

ye olde fashioned 10 mile leg massage for a porter summit

Tuesday Apr 5, 2016 #

4 PM

Running tempo 18:00 [4] 5.01 km (3:36 / km)
shoes: Boston Boost

6, 6, 6 Controlled Tempo.

4min/k's; 3.30min/k's; 3.15min/k's.

Feeling very sluggish, body seems pretty non-responsive recently, think im growing again.

Running warm up/down 10:49 [2] 2.5 km (4:20 / km)
shoes: Boston Boost