Training Log Archive: White KenyanIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Note
(rest day)
Tuesday Jul 30, 2013 #
Orienteering race 47:42 [5] 8.6 km (5:33 / km) +85m 5:17 / km
spiked:18/22c shoes: Inov 8 X-Talon 190
after having ants in my pants after yesterday I just wanted to run and was feeling great. culbin was the day I was most looking forward to but was in a different part then everyone was expecting although I was slightly aware of this.
still similar with half being in very tricky complex contours and then rest in small dot hills, low relief contours which was lighting quick. good start and nailed 1 with the fastest split by 10 seconds ( I always have a fast 1st control) then nailed 2 the long running leg half in terrain and the rest on a rough track, fastest split here and pushed it hard when on bearing/track. feeling strong then simpifled the control and spiked.
then slowed down into the tricky complex stuff (part of the plan), spiked these apart from 4 where I lost 40 seconds as I was to keen to dive into the terrain. strong running in this area on bearings where possible then slowing it right down to spike the control. nailed 8 and 9 on the path which had no route choice taking 10 seconds of everyone on each control. nailed 10 on bearing.
mistake on 11 dived into the terrain again to early with no obvious AP to the long ridge which the control was on, half open and half wooded but the "open" had some trees on so I was in here thinking it was the wooded, losing 2:30 minutes. I put this behind me as I knew I was flying and going well so knew I would still be in the mix. steady to 12 and 13 then pushed on again to 14 short easy leg then a long terrain leg to 15 with a bit of path then good bearing to 16 and 17.
last 10 minutes and big bearing slighting 500m away and nailed it to 18 and then good clear AP into control, same for 19 and 20. bearing to 21 where I doubted myself but kept it and hit the control spot on then pushed on to the last control 200m away then the run in.
even with the mistake on 11 of 2;30 minutes I won by 10 seconds to Mark Otto and 20 over Dane. feeling great again. job done. also first ever Scottish 6 days win and bearings where great!
Running warm up/down 10:27 [2] 2.05 km (5:06 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 6:35 [2] 1.02 km (6:27 / km)
shoes: Inov 8 X-Talon 190
Monday Jul 29, 2013 #
Running warm up/down 6:14 [2] 0.94 km (6:38 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 51:46 [4] 9.12 km (5:41 / km) +20m 5:37 / km
spiked:24/29c shoes: Inov 8 X-Talon 190
original plan was to have a rest today or very steady run in prep for culbin (selection race). after yesterdays bad race, I decided to run my course and race it rather hard which I dicussed with chris and focus on compass.
best thing I could have done a turning point in the week and maybe my orienteering forever. I used my compass on pretty much everything and bearings and it worked, I got a good flow going and everything fit, no real mistakes just sloppy in the last 5 controls in head high bracken. didn't run flat out, came 4th in the end very close between me dane will and joe.
confidence back on track and feeling great, as soon as I finished I wanted to go and run culbin...!
Running warm up/down 5:44 [2] 0.93 km (6:10 / km)
shoes: Inov 8 X-Talon 190
Sunday Jul 28, 2013 #
Running warm up/down 5:54 [2] 1.02 km (5:47 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 54:46 [5] 9.5 km (5:46 / km)
spiked:13/18c shoes: Inov 8 X-Talon 190
kept the nerves under control but still felt a lot of pressure from myself to perform and created a bigger event in my head than what it was.
good start spiked 1 bang on but then used missed 2 due to not taking a bearing. this changed the week for me, as I now bearinged everything in the other days. ran a good race from here until the end and nailed it up to 14 losing 4 minutes on 15 and 2 on 17, along with 2 minutes on 2.
race over although it was near the end, without the 2 mistakes at the end I would have been fine and 3rd? good stuff to take from this race but feeling very down after and not in a good state. looking chris and mike poped by by chance which got me back on track and made me refocus for the other selection days.
lots of positives to take away from this, but I was completey gutted.
Running warm up/down 4:43 [2] 0.8 km (5:54 / km)
shoes: Inov 8 X-Talon 190
Friday Jul 26, 2013 #
Note
Thursday Jul 25, 2013 #
Running 32:30 [1] 5.99 km (5:26 / km)
shoes: Nike Pegasus 29
Wednesday Jul 24, 2013 #
Note
Tuesday Jul 23, 2013 #
Orienteering race 45:50 [4] 8.44 km (5:26 / km) +50m 5:16 / km
shoes: Adidas Swoops
7.2km, at first I thought that was insane to fit that length in this area, pretty much 2 laps round, quite a lot of boring running, only good bits where in the woods, took some good bearings and was orienteering well. also ran it as it was a similar length to the 6 days selection races so similar time wise which I have worked out and everything such as amount of controls etc.
banged my knee at the end on the 2nd last control :( which lost me 2 minutes due to walking the last leg and also lost 2 minute due to a shity bit of brambles I got stuck in
Monday Jul 22, 2013 #
Note
(rest day)
Sunday Jul 21, 2013 #
Running long 1:23:52 [3] 17.66 km (4:45 / km)
shoes: Brooks Green Silence (GB)
Saturday Jul 20, 2013 #
Running warm up/down 12:02 [3] 2.7 km (4:27 / km)
shoes: Brooks Green Silence (GB)
Running race 28:26 [5] 8.02 km (3:33 / km)
shoes: Brooks Green Silence (GB)
pretty hot so maybe take of half a minute, also slighty undelrating. set off maybe to hard to keep up with the wimslow boys to keep them marked, was running 3:24 for the first 2 miles then slowly slowed down, still kept on moving up in the race to 13th and we won the event team prize easily and extended are lead
new PB and happy with the speed before next week, looking good
http://www.spectrumstriders.org.uk/our-races/burto...
Running warm up/down 14:58 [2] 2.79 km (5:22 / km)
shoes: Brooks Green Silence (GB)
Core/Stretching 5:00 [1]
Strength + Conditioning 5:00 [1]
first time was good but with the heat it melted quickly
Friday Jul 19, 2013 #
Running 20:21 [2] 4.12 km (4:56 / km)
(rest day) shoes: Nike Pegasus 29
Thursday Jul 18, 2013 #
Running warm up/down 6:08 [2] 1.03 km (5:57 / km)
shoes: Adidas Swoops
Orienteering race 53:24 [4] *** 7.2 km (7:25 / km) +250m 6:19 / km
spiked:18/21c shoes: Inov 8 X-Talon 190
no mistakes at all which is good and took some good bearings, felt like I had a good rythem going and feeling good. hit the wall half way round and felt dehryahated as I went light headed and had foamy mouth so was slighty sickish twice. deffo have chewing gum with me at the 6 days as it isn't worth the risk. was beatings owens by 1.30 at half way so happy with that.
ran the first half hard and felt good, second half was dead. wasn't happy at first but no mistakes is very good and I know my fitness is fine just need to eat fully before the race, atleast this want happen at the 6 days!
Orienteering warm up/down 10:27 [2] 1.38 km (7:34 / km)
shoes: Inov 8 X-Talon 190
Core/Stretching 5:00 [1]
Wednesday Jul 17, 2013 #
Note
(rest day)
Tuesday Jul 16, 2013 #
Orienteering warm up/down 12:06 [2] 2.13 km (5:41 / km)
shoes: Inov 8 X-Talon 190
Orienteering 33:05 [3] 5.74 km (5:46 / km)
shoes: Inov 8 X-Talon 190
practising bearings, exit bearings and generally orienteering well
Running warm up/down 11:22 [2] 2.02 km (5:38 / km)
shoes: Inov 8 X-Talon 190
Core/Stretching 5:00 [1]
Monday Jul 15, 2013 #
Running warm up/down 14:23 [3] 3.2 km (4:30 / km)
shoes: Adidas Adizero Adios
Running intervals 7:30 [5] 3.0 km (2:30 / km)
shoes: Adidas Adizero Adios
tough but enjoyable session pleased with it
Running warm up/down 10:00 [1] 1.23 km (8:08 / km)
shoes: Adidas Adizero Adios
Cycling warm up/down 5:00 [1]
Strength + Conditioning 12:00 [1]
Sunday Jul 14, 2013 #
Running 39:28 [2] 8.15 km (4:51 / km)
shoes: Nike Pegasus 29
Saturday Jul 13, 2013 #
Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Adidas Adizero Adios
Running warm up/down 10:30 [2] 1.6 km (6:34 / km)
shoes: Adidas Adizero Adios
Running intervals 12:00 [5] 4.2 km (2:51 / km)
shoes: Adidas Adizero Adios
GOOD session, feeling fresh
Cycling warm up/down 5:00 [1]
Thursday Jul 11, 2013 #
Running warm up/down 9:42 [2] 1.99 km (4:52 / km)
shoes: Brooks Green Silence (GB)
Running race 10:45 [5] 3.21 km (3:21 / km) +5m 3:19 / km
shoes: Brooks Green Silence (GB)
Had a quality team of me matt and henry but henry dropped out. would have probably just won if we had him.
2 mile lap each. did first leg finished 3rd was 3 of us the whole way, a GB triathlete and a good lad from stoke ac. felt good all on uneven grass and a few man made hills
Running warm up/down 24:32 [2] 4.62 km (5:19 / km)
shoes: Brooks Green Silence (GB)
Wednesday Jul 10, 2013 #
Note
Orienteering race 12:18 [5] 2.91 km (4:14 / km) +30m 4:01 / km
shoes: Brooks Green Silence (GB)
Blue Stage 1 (outside the park then inside)
control pick then real hard European style rapied section then into a huge control pick in a valley so plenty of climb, everyone defiantly found it tough in there.
really successful event and as Jon H said "best SEE this year!"
Orienteering race 8:36 [5] 1.95 km (4:25 / km) +20m 4:12 / km
shoes: Brooks Green Silence (GB)
rapid intense sprint O! practising speed punching and flow trying not to stop. going well and felt strong and fast
Tuesday Jul 9, 2013 #
Running 47:54 [2] 10.13 km (4:44 / km)
shoes: Nike Pegasus 29
Monday Jul 8, 2013 #
Note
Got Max today!!
Running warm up/down 8:16 [3] 1.66 km (4:59 / km)
shoes: Adidas Adizero Adios
Running warm up/down 10:16 [2] 1.87 km (5:29 / km)
shoes: Adidas Adizero Adios
Orienteering tempo 11:30 [4] *** 2.77 km (4:09 / km)
28c shoes: Adidas Adizero Adios
going very well, not 100% flat out, it will be a good race and I think someone will get the 12-15 EWT.
pretty tricky in parts and fast on the flat and then tough on the hills. a proper sprint course.
Sunday Jul 7, 2013 #
Orienteering warm up/down 9:08 [2] 1.66 km (5:30 / km)
shoes: Invo-8 X-Talon 190
Orienteering race 27:19 [4] 4.63 km (5:54 / km)
shoes: Invo-8 X-Talon 190
had to cut 15% off due to undergrowth but apart from that it was great and put everything ive been working on into practice together
no mistakes, navigating well, good bearings and contours and feeling strong in the terrain.
great confidence! and very similar to cubin and lossiemouth
Orienteering warm up/down 7:22 [2] 1.02 km (7:13 / km)
shoes: Invo-8 X-Talon 190
Orienteering warm up/down 4:26 [2] 0.64 km (6:58 / km)
shoes: Invo-8 X-Talon 190
Saturday Jul 6, 2013 #
Orienteering 22:18 [2] 2.63 km (8:29 / km)
shoes: Invo-8 X-Talon 190
Orienteering 32:12 [3] 4.43 km (7:16 / km)
shoes: Invo-8 X-Talon 190
about 40 controls in different directions which was really good
Friday Jul 5, 2013 #
Note
(rest day)
technical weekend off orienteering coming up!!!
Thursday Jul 4, 2013 #
Running warm up/down 14:14 [2] 2.74 km (5:12 / km)
shoes: Nike Pegasus 29
Running race 17:02 [5] 5.0 km (3:24 / km)
shoes: Brooks Green Silence (GB)
didnt look at my watch at all felt as if i wqs running 20 seconds quicker but slower course due to about 12 90 degree bends
happy with it and shows good fitness and good training
Running tempo 11:39 [2] 1.8 km (6:28 / km)
shoes: Brooks Green Silence (GB)
Core/Stretching 15:00 [1]
Wednesday Jul 3, 2013 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Pegasus 29
Note
I need more speed ;) but looking great for the 6 days.
Running race 4:46 [5] 1.58 km (3:01 / km)
shoes: Qasics Hyper XC
not bad slow start but never really got fully going, unsure on pacing too but a nice stride out
Running race 2:27 [4] 0.8 km (3:04 / km)
shoes: Qasics Hyper XC
Running race 50 [5] 0.3 km (2:47 / km)
shoes: Qasics Hyper XC
Running race 14 [4] 0.1 km (2:20 / km)
shoes: Qasics Hyper XC
#YOLO
Core/Stretching 12:00 [1]
Tuesday Jul 2, 2013 #
Running tempo 46:50 [4] 10.7 km (4:23 / km)
shoes: Nike Pegasus 29
striding out feeling good
Running warm up/down 7:04 [2] 1.35 km (5:14 / km)
shoes: Nike Pegasus 29
Monday Jul 1, 2013 #
Running 17:48 [3] 3.88 km (4:35 / km)
shoes: Brooks Green Silence (GB)
feeling very good and feeling confident for the 6 days and eyoc