Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Sep 30, 2018:

activity

time

miles

Running

8:48:39

67.6

(7:49)

108.8

(4:52)

Orienteering

3:51:42

27.12

(8:33)

43.65

(5:18)

Drills

10:00

Total

12:50:21

94.73

152.45

1:41

0:00

» now

Sunday Sep 30, 2018 #

10 AM

Running warm up/down 8:55 [2] 1.94 km (4:36 / km)
shoes: IceBug

11 AM

Orienteering race 1:06:55 [2] 9.49 km (7:03 / km)
shoes: IceBug

Australian Relay Championships - Wiela & Bunyip Reach.

Awful. Shoes rubbing really bad from ten minutes in, compass all over the shop and got really hot today. Was a real struggle, then got super lost in the erosion gully at 17 - crazy terrain!!

Saturday Sep 29, 2018 #

Event: AOC2018

7 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Saucony Swerve

Morning shake out pre champs. Spotted 3 emus, 2 dead kangaroos and 1 alive bouncing around.

Drills 10:00 [1]

1 PM

Running 13:00 [2] 3.0 km (4:20 / km)
shoes: IceBug

WU. Jog to start. Realised I forgot sun cream. Jog back. Sun cream application. Jog back to start.

2 PM

Orienteering 43:21 [4] 6.6 km (6:34 / km)
shoes: IceBug

Australian Middle Distance Championships - Crooked Straight, Renmark, SA.

Interesting area - sandy river bank with many gullys and bush. Nothing like home so plan was to employ some caution and build it. Walked the first few metres and weighed up number 1. Missed on 1, in the gully next door but didn't realise they would be that deep. Same on 7, crossed gullys etc making it hard work and then in the circle but searching. 10 - on the knoll but searching for control (1 min lost). 12 - pushed off in the Bush then ended up searching on the wrong spur (4 bloody minds lost). 15 - 40 lost hesitant. Then bonked after spectator, needed a drink and got real hungry + the sun.

Without the 4 minuter it would have be a good run and what I expected. Wasn't expecting anything amazing after flying over so recently and the new terrain type. Hopefully will start to pull it together. Relay tomorrow.

3 PM

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Saucony Swerve

WD with Jobba and Nay discussing the Brereton Spurs Desert.

5 PM

Running 12:00 [1] 2.0 km (6:00 / km)
shoes: Saucony Swerve

Control collecting with Ruhi

Friday Sep 28, 2018 #

9 AM

Running 1:00:00 [2] 11.5 km (5:13 / km)
shoes: Saucony Swerve

Hawthorndene exploration from Bridgets.

Thursday Sep 27, 2018 #

6 PM

Running 53:42 [1] 7.66 km (7:01 / km)
shoes: Saucony Swerve

Australia shake out in Blair National Park. Saw 5 kangaroos and 1 koala bear!!!

Flight arrived at 7am. Did some shopping with Bridget. Went home, watched Bondi Rescue, had a sandwich and caught 3 hours sleep. Woke up and went running with Bridget, Zara and Jenny.

Wednesday Sep 26, 2018 #

Note
(rest day)

Singapore massage machines only

Tuesday Sep 25, 2018 #

10 AM

Running 24:00 [1] 4.18 km (5:44 / km)
shoes: Nike Mileage Boots

Last UK run. Moss Lane with D. Going to miss Moss Lane.

Monday Sep 24, 2018 #

6 PM

Running 17:02 [2] 4.16 km (4:06 / km)
(rest day) shoes: Nike Mileage Boots

Easy day post euromeeting. Moss Lane. D on bike.

Sunday Sep 23, 2018 #

8 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Saucony Swerve

9 AM

Orienteering race 16:47 [5] 4.2 km (4:00 / km)
shoes: Fly Knit

Euromeeting Indiviual - Christianfeld.

RC on 7, didn't execute. Took long route on 12, despite seeing the other route and deciding to take it.

Motivation to push on after a hard time.

11 AM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Saucony Swerve

Saturday Sep 22, 2018 #

8 AM

Running warm up/down 12:04 [1] 2.14 km (5:38 / km)
shoes: Saucony Swerve

9 AM

Orienteering race 10:59 [5] 2.76 km (3:59 / km)
shoes: Inov8 X-Talon 190 (Orange)

Euromeeting knock out sprint qualifier - Kolding Danhostel.

Pretty good, just don't have the legs right now. Faffed on 6, 9 and 10. Should have gone more straight on 11.

Running warm up/down 9:55 [1] 1.49 km (6:39 / km)
shoes: Inov8 X-Talon 190 (Orange)

4 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Fly Knit

WU in a barn

5 PM

Orienteering race 8:09 [5] 2.2 km (3:42 / km)
shoes: Fly Knit

Euromeeting knock out sprint final - Assens - 4th.

Tried to take a route, realised it was blocked then was playing catch up. Then didn't push on enough.

Running 5:20 [1] 0.85 km (6:16 / km)
shoes: Saucony Swerve

WD around the garden