Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Sep 30, 2016:

activity	#	time	miles		km		+m
Running	23	12:54:04	107.98	(7:10)	173.77	(4:27)	335
Strength + Conditioning	3	50:00
Orienteering	1	20:00	2.8	(7:09)	4.5	(4:27)
Total	25	14:04:04	110.77		178.27		335

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Friday Sep 30, 2016 #

6 PM

Running 37:27 [2] 8.3 km (4:31 / km)

5 slighty sozzeled my Bertie after a networking event

Thursday Sep 29, 2016 #

5 PM

Running 28:35 [2] 6.4 km (4:28 / km)
shoes: Boston Boost

Strength + Conditioning 15:00 [1]

Si Vardy Party

Wednesday Sep 28, 2016 #

5 PM

Running 49:32 [2] 9.66 km (5:08 / km)
shoes: Nike Zoom

Sky path

Running tempo 19:08 [4] 5.02 km (3:49 / km)
shoes: Nike Zoom

Rivelin leg lossener with DB

Tuesday Sep 27, 2016 #

5 PM

Running warm up/down 15:00 [2] 3.3 km (4:33 / km)
shoes: Nike Zoom

To Endcliffe Park

Running 18:00 [5] 5.32 km (3:23 / km)
shoes: Nike Zoom

4, 3, 4, 3, 4 - recovery 2 or 3 minutes as session was 5x5 but on Bashir special session to aid my recovery.

1.11k - 3.37min/k

0.9k - 3.20min/k

1.19k - 3.21min/k

0.93k - 3.13min/k

1.2k - 3.21min/k

7 PM

Running warm up/down 18:00 [1] 3.3 km (5:27 / km)
shoes: Nike Zoom

Attacked by Tom Halloway in his car throwing locozade at me in a Conor MeGregor style

Monday Sep 26, 2016 #

7 AM

Running 30:14 [2] 6.37 km (4:45 / km)
shoes: Nike Zoom

Back on the grind with the 7am jogs

5 PM

Strength + Conditioning 20:00 [1]

ShUOC circuits

6 PM

Running 49:11 [2] 9.9 km (4:58 / km)
shoes: Nike Zoom

Triple day - getting LEAN

Wednesday Sep 21, 2016 #

8 AM

Running 32:29 [1] 6.6 km (4:55 / km)
shoes: Nike Zoom

Morning grind with Tobins and DB

C • abuse 1

3 PM

Strength + Conditioning 15:00 [1]

afternoon gym

5 PM

Running tempo 11:45 [4] 3.0 km (3:55 / km)

Porter VK Challenge to the second VK stop.

Running 34:05 [2] 6.73 km (5:04 / km)
shoes: Nike Zoom

To the top and back to the park.

Tuesday Sep 20, 2016 #

6 PM

Running 13:14 [2] 3.27 km (4:03 / km)
shoes: Nike Zoom

Running intervals 26:00 [4] 7.51 km (3:28 / km)
shoes: Nike Zoom

3,4,5,5,4,3, 4x30

0.86k - 3.23min/k

1.17k - 3.25min/k

1.39k - 3.36min/k

1.38k - 3.37min/k

1.15k - 3.28min/k

0.86k - 3.24min/k

Nice steady session back, still got a bit of cold so was struggle at parts. Just a nice steady pace and controlled.

7 PM

Running warm up/down 17:37 [1] 3.29 km (5:21 / km)
shoes: Nike Zoom

Monday Sep 19, 2016 #

11 AM

Running 29:21 [2] 4.0 km (7:20 / km)
shoes: Nike Zoom

Walkley route

4 PM

Running warm up/down 5:03 [2] 1.0 km (5:03 / km)

Orienteering 20:00 [3] 4.5 km (4:27 / km)
shoes: Nike Zoom

easy sprintervals - last one turned into a cheat fest

Running warm up/down 18:38 [2] 4.27 km (4:22 / km)
shoes: Nike Zoom

Sunday Sep 18, 2016 #

5 PM

Running 9:19 [2] 2.12 km (4:24 / km)
shoes: Nike Zoom

Running hills 4:24 [4] 1.05 km (4:11 / km) +75m 3:05 / km
shoes: Nike Zoom

First run from 211 for the semester up Heroes glacial trough. Mix match of hills when Dane did his session. Still ill.

Running warm up/down 12:41 [1] 2.54 km (5:00 / km)
shoes: Nike Zoom

Saturday Sep 17, 2016 #

11 AM

Running 28:31 [2] 6.68 km (4:16 / km)
shoes: Nike Zoom

acton loop from vallys

Tuesday Sep 13, 2016 #

7 PM

Running warm up/down 11:57 [2] 2.63 km (4:33 / km)
shoes: Nike Zoom

Running tempo 24:30 [4] 7.79 km (3:09 / km)
(sick)

10 (4), 7.5 (3), 5 (2), 4x30 (30)

10: 3.08km - 3.15/km

7.5: 2.38km - 3.09/km

5: 1.62km - 3.06/km

4x30: 2.50, 2.50, 2.31, 2.44/km

Heavy downpour in the afternoon had turned the cinder into a mud pit so it was a muddy session and a bit of slipping around on the track - great session though. Legs weren't feeling great but ground my way through, little bit of a cold maybe on its way which wasn't great but will monitor and assess tomorrow.

8 PM

Running warm up/down 16:53 [1] 2.85 km (5:55 / km)
shoes: Nike Zoom

WD with Sheeno and Raz

Monday Sep 12, 2016 #

9 AM

Running 29:01 [2] 6.41 km (4:32 / km)
shoes: Nike Zoom

Re-introduction to morning running

3 PM

Running 34:36 [2] 7.4 km (4:41 / km)
shoes: Nike Zoom

Little jog with Valentine

Sunday Sep 11, 2016 #

10 AM

Running long 1:08:19 [2] 16.1 km (4:15 / km) +180m 4:01 / km
shoes: Nike Zoom

Back on it at Delamere with the lads.

7.07, 7.04, 6.67, 7.01, 6.34, 7.26, 5.59, 7.00, 6.27, 6.38.

Saturday Sep 10, 2016 #

2 PM

Running 10:00 [2] 2.5 km (4:00 / km)
shoes: Nike Zoom

3 PM

Running race 24:20 [4] 6.9 km (3:32 / km) +80m 3:20 / km

North West Road Relays and County Championships @ Delamere.

6th NW / 1st Cheshire.

Very disappointed with my performance, major motivation and wake up to hit the winter training hard.

A and B team where fairly well matched for the first two legs so it was no surprise when the B team came back with a few seconds advantage. Big Stu then had the advantage on Jake with it being a longer tough race, so set out about 30 seconds down on Rowly who has improved a lot this summer, but expected to catch him. 5.15s to start which felt comfy but then it just turned into a major slog for 20 minutes with the hills not helping.

Rest period and 'chilled' mileage is officially over as of today, Aviemore probably didn't do me any favours either. Good chat with a few wise heads after my race - time to hit it HARD now and get back into some norty shape.

Running warm up/down 15:00 [1] 3.5 km (4:17 / km)
shoes: Nike Zoom

Saturday Sep 3, 2016 #

6 PM

Running 31:14 [3] 8.06 km (3:53 / km)
shoes: Nike Zoom

Little shake out after a long car drive up to Aviemore - just went out for jog but felt good and legs ticked well - pace felt easy.

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