Training Log Archive: White KenyanIn the 31 days ending Oct 31, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||
Wednesday Oct 31, 2012 #
Note
Running warm up/down 6:04 [2] 0.94 km (6:29 / km)
shoes: Adidas Adizero Adios
Running intervals 5:55 [5] 2.09 km (2:50 / km)
shoes: Adidas Adizero Adios
200 - 400 - 800 - 400 - 200
Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: Adidas Adizero Adios
Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Adidas Adizero Adios
Tuesday Oct 30, 2012 #
Running 12:18 [3] 2.63 km (4:41 / km)
shoes: Nike Pegasus 29
Running intervals 27:21 [5] 6.26 km (4:22 / km) +80m 4:06 / km
shoes: Nike Pegasus 29
4 loops which one loops has 2 uphills efforts and 2 recovery joggs, won the first 6 efforts comfortably, then set off 20 metres behind and caught them and dropped them and on the last effort started 80m back and got within 5m of them! also was sick half way though but felt much better after it. great session! flying and feeling great! just what i need with BS coming up! :D
Running 12:01 [3] 2.16 km (5:34 / km)
shoes: Nike Pegasus 29
Monday Oct 29, 2012 #
Running 9:49 [2] 1.71 km (5:44 / km)
shoes: Nike Pegasus 29
Sunday Oct 28, 2012 #
Running race 1:05:17 [5] 14.89 km (4:23 / km) +100m 4:15 / km
shoes: Invo-8 X-Talon 190
good race not as many this year but still a good 150 there, but not as many good runners or maybe ive got better? started off smart at a slower pace and didnt take off with henry but was ahead at the stiles so didnt get slowed down. ran a good pace and the top 3 where only 150ms ahead at 3km but then my shoe came off in aload of mud so lost 20 seconds and lost sight and touch to the leaders and a group of 5 behind basicaly caught me due to this so then ran with these, had a bad patch for 5 minutes at 5km ish but was fine on the long road section and caught some back up and back into the hilly field which was ploughed and like running with weights round your legs espically being the first ones. ran it hard from to the end from 8km ish but had a stich at the dual carriageway bridge but got it gone then powered home with 3 just 150m ahead of me just didnt have the enegry to catch them although i reduced the gap alot. beat last years time by 2 minutes and 10th from 21st and won the team prize of best 4 nick (1st) henry (3rd) adam (5th) me (10th)
Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Invo-8 X-Talon 190
Running warm up/down 6:07 [2] 0.91 km (6:45 / km)
shoes: Invo-8 X-Talon 190
Strength + Conditioning 15:00 [0]
muscles werent tight so it was nice :)
Saturday Oct 27, 2012 #
Running race 41:53 [5] 10.02 km (4:11 / km) +250m 3:43 / km
ahr:179 shoes: Invo-8 X-Talon 190
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Invo-8 X-Talon 190
Running warm up/down 5:37 [2] 0.82 km (6:48 / km)
ahr:153 shoes: Invo-8 X-Talon 190
Friday Oct 26, 2012 #
Note
(rest day)
Thursday Oct 25, 2012 #
Weights 40:00 [1]
Running 17:09 [3] 3.35 km (5:07 / km)
shoes: Nike Pegasus 29
Running 53:21 [4] 11.58 km (4:36 / km)
shoes: Nike Pegasus 29
Tuesday Oct 23, 2012 #
Running 1:06:52 [3] 13.55 km (4:56 / km) +60m 4:50 / km
shoes: Invo-8 X-Talon 190
Sunday Oct 21, 2012 #
Orienteering race 1:00:42 [4] 8.92 km (6:48 / km) +100m 6:27 / km
shoes: Invo-8 X-Talon 190
Saturday Oct 20, 2012 #
Running race 12:00 [5] 3.56 km (3:22 / km)
shoes: Adidas Adizero Adios
12 minute cooper run, felt good one strong pace all the way until 1.30 left where i pushed on, good pace and feel id easily keep it for 5k which will be quicker than 17.00, also new 3km in 10.08 but will do a 3k soon and hoefully get 9.30
Running 14:30 [3] 2.2 km (6:35 / km)
shoes: Nike Pegasus 29
Running warm up/down 8:37 [2] 1.32 km (6:32 / km)
shoes: Adidas Adizero Adios
Running race 13:00 [4] 2.4 km (5:25 / km)
shoes: Adidas Adizero Adios
Friday Oct 19, 2012 #
Note
(rest day)
Running race 2:54 [5] 1.01 km (2:52 / km)
shoes: Adidas Adizero Adios
lower school do 1 lap of the school drive and upper do 2 laps and progress in age order. we were last at half way then we came up the feild and i set of in 2nd and caught him up after 100m then opened a gap and cruised it in for the last 200m. good run and quick time, 1k pb? mike was no where to be seen ;)
http://sandbachschool.org/house/road-relays-craig-...
Thursday Oct 18, 2012 #
Running 51:02 [3] 10.9 km (4:41 / km)
ahr:143 shoes: Nike Pegasus 29
Wednesday Oct 17, 2012 #
Note
(rest day)
Weights 40:00 [0]
Running 19:39 [2] 4.15 km (4:44 / km)
shoes: Nike Pegasus 29
Tuesday Oct 16, 2012 #
Running 1:06:54 [4] 15.53 km (4:18 / km)
shoes: Nike Pegasus 29
session: 48:10 12.33km
jog in: 7:51 1.61km
Monday Oct 15, 2012 #
Running 31:03 [3] 7.69 km (4:02 / km) +50m 3:55 / km
shoes: Invo-8 X-Talon 190
Pace setter and course setter with mike doing the races leading them round, good afternoon and brings back good memories!
Sunday Oct 14, 2012 #
Running race 39:33 [5] 9.94 km (3:59 / km)
shoes: Adidas Adizero Adios
good little race started off at the front got to 5k and had a stable position being 5th working my way up past the people that had just sprinted off and was working well with some manchester lad, then went though a sticky patch after 6k ish probably pushed on a bit to early, so that last 4k was horrible! the first 1k was down and farmers track and the last 2k was aswell which was ankle deep and on a slope so everyone was sliding everywhere so plus 1 to 2 minutes there from bad conditions and maybe a little to quick to start which caused the discomfort at 6k to the finish, went though 5k in 18.20 ish which aint bad seeming as i run 5km in 17.00.
overall a good run and greta training really tough and knee's where fine so happy with that colds only just gone, so should be hitting 36 minutes in the next 10km i do fully on road and paced right. think i was 10/11th out of 200 and 3rd harrier :)
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
Running warm up/down 10:47 [3] 1.45 km (7:26 / km)
shoes: Adidas Adizero Adios
Saturday Oct 13, 2012 #
Note
(rest day)
HARD WEEK COMMING UP! lets have it! ;)
Thursday Oct 11, 2012 #
Running 46:46 [3] 9.85 km (4:45 / km)
shoes: Nike Pegasus 29
Wednesday Oct 10, 2012 #
Note
think this is whats happening?
also looking at training from this time last from my own log, average milegae was 30km a week 40km max but mostly 30km, and at the moment im getting atleast 45/50km in a week and is steadily increasing so im pleased with the progress and training, soon ill be adding wednesday sessions back in to get 50/60km weeks where i plan to be before christmas!
Running 11:13 [2] 2.13 km (5:16 / km)
shoes: Nike Pegasus 29
Weights 50:00 [1]
Tuesday Oct 9, 2012 #
Running 19:21 [3] 4.07 km (4:45 / km)
shoes: Nike Pegasus 29
Running 52:55 [3] 10.91 km (4:51 / km)
shoes: Nike Pegasus 29
Monday Oct 8, 2012 #
Note
(rest day)
Sunday Oct 7, 2012 #
Running warm up/down 14:42 [3] 1.93 km (7:37 / km)
shoes: Adidas Swoops
Orienteering 1:15:35 [3] 9.65 km (7:50 / km) +380m 6:33 / km
27c shoes: Adidas Swoops
only entered late as i wasnt planning on running with it not meaning anything and only went as it wasnt far away and nothing else on, should have stayed at home and done a road race or training of my own.
anyway good area in places, poor in other parts, nailed 1 to 5 and was feeling great then was on bearing to 6 hit the ruin and no control :S checked all around just incase in feel over or was hidden still not there, relocted twice and went back to the same place, then just went hunting around found it in the end, was really angry as i could see adam and it was though no fault of my own that he caught me, just a crap map and bit of course as there was 2 unmapped ruins in the circle. small route mistake on 7 as i exited on bearing but with being in the wrong place i was 50m to the right. lost it here and had no motivaation as we slogged up the most boring leg though knee deep marsh and tussocks, then got really hungry/sitch at 12 so had a gel but no effect and with 15 and 16 being boring slogs up the hill and knee deep marsh i just started walking then 16 to 22 was good in the technical area and put effort in and was going well then into the woods which was grim with knee deep sinking style mud everywhere so jogged though here.
overall a bad day at the office ever since number 6 where i lost 3 minutes and lost motivation after making such a big mistake straight away and knowing i had 4km of long legs until i returned into the new area, combined with hungryness (dont know why had a decent breakfast at 9, 3 hours before) plus a sitch (probs due from my cold as i couldnt breath easily) rest tomorrow to get it gone. FORGET ABOUT TODAY END OFF.
"I received comments late on that there was a problem with control 146 on the Blue course. After revisiting the site the control had been placed on a larger unmapped ruin to the ESE of the mapped ruin. I should have picked this up when checking controls but failed to do so. There were no reported comments from anyone on the brown or black courses and this may well have been down to a different line of approach from the previous control? After looking at splits for this and the next leg with the planner some competitors on blue and brown lost significant time going to 146 so it was decided to remove the leg time for affected courses."
would have been looking at 59/60 from splits before 6
Saturday Oct 6, 2012 #
Orienteering race 22:12 [4] 4.81 km (4:37 / km)
shoes: Invo-8 X-Talon 190
nice little area shame the course couldnt be planned more sprint style with less longer slog legs but still had some good legs! no clear route on 1 maybe plus 10 secs still quickest, apprently mp'ed 3 but SI just never logged, lost 10 secs on 8 as it was a reentrent and it was hidden behind a tree, then lost a minute on 20 with it being in the wrong place/mapping error.
overall mp'ed but won by 3 minutes with 1.40 of mistakes ish and 1 minutes froming being slow from my cold which has nearly gone now and having a banna 30 mins before so stich
TOP LITTLE AREA FOR SPRINT!!
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Invo-8 X-Talon 190
Friday Oct 5, 2012 #
Note
(rest day)
Thursday Oct 4, 2012 #
Running 53:19 [4] 8.0 mi (6:40 / mi)
shoes: Nike Pegasus 29
Wednesday Oct 3, 2012 #
Running 21:08 [4] 3.8 km (5:34 / km)
Running race 7:10 [5] 1.8 km (3:59 / km)
today went much better than last time although i wasnt perfect again but got nearly everything done and got the main ones done so all good :D improvement!!
Running warm up/down 12:08 [2] 2.35 km (5:10 / km)
shoes: Nike Pegasus 29
Tuesday Oct 2, 2012 #
Note
(rest day)
Monday Oct 1, 2012 #
Weights 25:00 [3]
Running warm up/down 18:54 [3] 3.9 km (4:51 / km)
shoes: Nike Pegasus 29
jog back from the gym to lossen off from yesterday.