Training Log Archive: White KenyanIn the 31 days ending Aug 31, 2013:
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| 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 | Th | Fr | Sa | ||||||||||||||||||||||||||||||
Saturday Aug 31, 2013 #
Running warm up/down 20:46 [3] 4.38 km (4:44 / km)
shoes: Brooks Green Silence (GB)
Running hills 25:52 [4] 5.53 km (4:41 / km)
shoes: Brooks Green Silence (GB)
1.4km x 2 top to bottom of old pale with jog down
then 6 short sharp reps of 10 seconds
then 25,20,15,10 - great end to a great session
Running warm up/down 14:42 [2] 2.67 km (5:30 / km)
shoes: Brooks Green Silence (GB)
Friday Aug 30, 2013 #
Running 12:22 [2] 2.51 km (4:56 / km)
shoes: Nike Lunarfly 4
Running warm up/down 7:30 [2] 1.56 km (4:48 / km)
shoes: Nike Lunarfly 4
Running race 17:13 [5] 5.0 km (3:27 / km)
shoes: Nike Lunarfly 4
Running warm up/down 11:33 [2] 1.89 km (6:07 / km)
shoes: Nike Lunarfly 4
Thursday Aug 29, 2013 #
Running tempo 26:10 [4] 6.41 km (4:05 / km)
shoes: Nike Lunarfly 4
effort on the hill with matt and pretty tempo ish pace due to nick going like mad
Running 18:04 [2] 3.82 km (4:44 / km)
shoes: Nike Lunarfly 4
Wednesday Aug 28, 2013 #
Orienteering 46:57 [3] 7.18 km (6:32 / km)
shoes: Inov 8 X-Talon 190
Training I had planned before the 6 days but I wacked my knee so never did it, so did it today, good practice to Portugal.
big mistake on 5 but this was due to the map being badly printed and burly but got into after that.
32/200
control target in forest before Portugal.
Orienteering 25:46 [2] 3.53 km (7:18 / km)
shoes: Inov 8 X-Talon 190
going very well. after went and checked #5 from previos course and sorte dit in my head
Tuesday Aug 27, 2013 #
Running warm up/down 8:53 [2] 1.8 km (4:56 / km)
shoes: Adidas Adizero Adios
Running intervals 10:30 [5] 3.6 km (2:55 / km)
shoes: Adidas Adizero Adios
all between 1:46/8 with 2 minutes active recovery
great session and a great move coming down here with vale royal, top sessions and top training group to pull me along
Running warm up/down 13:55 [3] 2.92 km (4:46 / km)
shoes: Adidas Adizero Adios
Monday Aug 26, 2013 #
Running 21:08 [2] 4.15 km (5:06 / km)
shoes: Nike Pegasus 29
Running 5:00 [1] 0.5 km (10:00 / km)
shoes: Nike Pegasus 29
Sunday Aug 25, 2013 #
Running long 1:01:42 [3] 12.73 km (4:51 / km)
shoes: Nike Pegasus 29
Saturday Aug 24, 2013 #
Note
(rest day)
Friday Aug 23, 2013 #
Running warm up/down 7:25 [2] 1.53 km (4:51 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 12:54 [2] 2.47 km (5:13 / km)
shoes: Brooks Green Silence (GB)
Running intervals 9:10 [5] 3.0 km (3:03 / km)
shoes: Brooks Green Silence (GB)
306
302
Thursday Aug 22, 2013 #
Running 15:39 [3] 3.36 km (4:39 / km)
shoes: Brooks Green Silence (GB)
Running hills 12:08 [5] 2.93 km (4:08 / km)
shoes: Brooks Green Silence (GB)
Running 25:09 [2] 4.87 km (5:10 / km)
shoes: Brooks Green Silence (GB)
Wednesday Aug 21, 2013 #
Running 19:17 [2] 4.24 km (4:33 / km)
shoes: Nike Pegasus 29
Tuesday Aug 20, 2013 #
Running warm up/down 9:41 [2] 1.85 km (5:14 / km)
shoes: Adidas Adizero Adios
Running intervals 12:00 [4] 4.0 km (3:00 / km)
20 by 200m roughly 32 to 35 (averageing 33) with 45 seconds recovery
good session and felt easy at first but keeping it going is tough, good training group and just what I need in the build up to EYOC. going to go here on Tuesday and harriers on Thursdays
Running warm up/down 6:30 [2] 1.1 km (5:55 / km)
shoes: Adidas Adizero Adios
Monday Aug 19, 2013 #
Running warm up/down 10:31 [2] 2.21 km (4:46 / km)
shoes: Brooks Green Silence (GB)
Running tempo 13:58 [4] 3.71 km (3:46 / km)
shoes: Brooks Green Silence (GB)
plan was starting at 4:30min/k down over 10 seconds for 2 minutes running to 3:00min/k pace. planned on pacing and lapping of the garmin but didn't work very well don't know why, ended up running quicker and a harder session. good session and like pushing on in a sprint race to the end during the last stages winding it up, going vale royal tomoz!
Sunday Aug 18, 2013 #
Running 27:53 [1] 5.55 km (5:01 / km)
shoes: Brooks Green Silence (GB)
come to the conclusion the slight pain in my achicles is from growing, as I have had a similar feeling like this on other places of my body before, just need to run though it and be smart
Saturday Aug 17, 2013 #
Running warm up/down 9:12 [2] 1.55 km (5:56 / km)
shoes: Brooks Green Silence (GB)
Running race 18:08 [5] 5.28 km (3:26 / km)
shoes: Brooks Green Silence (GB)
don't know why my watch clocked a extra 300m, but watched clocked 5k in 17:10ish
feeling good, tough course but still rather quick, feeling tired but a great training run
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Core/Stretching 15:00 [1]
Friday Aug 16, 2013 #
Core/Stretching 10:00 [1]
Thursday Aug 15, 2013 #
Running warm up/down 10:08 [2] 2.05 km (4:57 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 5:06 [3] 1.2 km (4:15 / km)
shoes: Brooks Green Silence (GB)
Running intervals 9:19 [5] 3.0 km (3:06 / km)
shoes: Brooks Green Silence (GB)
304
305
309
also got in Sheffield uni :D
Wednesday Aug 14, 2013 #
Note
(rest day)
Tuesday Aug 13, 2013 #
Running 57:07 [3] 12.54 km (4:33 / km)
shoes: Nike Pegasus 29
boring and there has been no structure to training at the moment with people not being there so next week I will be going to try vale royal which do a lot more speed shorter sharper stuff
Monday Aug 12, 2013 #
Running tempo 19:31 [3] 4.59 km (4:15 / km)
shoes: Nike Pegasus 29
Sunday Aug 11, 2013 #
Running warm up/down 7:45 [3] 1.71 km (4:32 / km)
shoes: Nike Pegasus 29
Running intervals 10:05 [5] 3.31 km (3:03 / km)
shoes: Qasics Hyper XC
good session though tough and good to throw a hard lap after a tempo lap, more of these sessions to come!
Running warm up/down 5:59 [2] 1.2 km (4:59 / km)
shoes: Nike Pegasus 29
Saturday Aug 10, 2013 #
Running 16:21 [2] 3.24 km (5:03 / km)
shoes: Nike Pegasus 29
having a easy rest week this week before hitting it hard with more speed stuff and a few long runs here and there, physio on Tuesday and then its time to start after a little rest and getting rid of some tightness and knocks.
Thursday Aug 8, 2013 #
Core/Stretching 15:00 [1]
Running 33:27 [2] 7.06 km (4:44 / km)
shoes: Brooks Green Silence (GB)
set off on some werid route as neil thought running down the dual carriageway would be fun!?
needed the toilet so went morrisons with rob and jogged it in felt rather tight too so good idea. physio on tuesday as i havent been in ages then start off with the new plan..
also verg hapy with EYOC selection! now to set some soild targets! top 10 in the sprint? podium?
Wednesday Aug 7, 2013 #
Running race 29:19 [5] 5.0 mi (5:52 / mi) +20m 5:47 / mi
shoes: Brooks Green Silence (GB)
rested yesterday as I was still pretty tired, feeling ok now but the last run was on Saturday so still a little tight, not much though.
happy with the time as its a slower course being offroad and a few little hills, slowed down a lot to the end as I tired.
came 14th and only 50 seconds slower than my pb and burtonwood last month before the 6 days
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 5:01 [1] 0.8 km (6:16 / km)
shoes: Brooks Green Silence (GB)
Monday Aug 5, 2013 #
Note
(rest day)
after a hard start to the week, I refocused and nailed the over races and put the technical training in practice which worked giving me some good results.
very pleased and job done, now time to wait!
Sunday Aug 4, 2013 #
Note
(rest day)
Saturday Aug 3, 2013 #
Orienteering race 58:35 [4] 9.22 km (6:21 / km) +445m 5:07 / km
spiked:21/27c shoes: Inov 8 X-Talon 190
last day, focusing on using my compass again after a lazy day yesterday, poor compass in the first 10 but got it going again later the road crossing! where I was going really well in the complex contours, smashed the long leg to 20 and nailed 21 afterwards. got distracted my a M21E train exiting which caused me to go to low missing 22 and ending up at 23, I did realise this but that bit was horrible so I dicdied to go on and I had had a good look but counlt fit it but was n the wrong area to far SE. nailed the hill climb and flew past treb which I think may have pissed him off as he shouted "fuck off you little shit" haaha! then nailed the last 3 controls.
disappointing to MP focused on a good second half performance and ok/average first half and using my compass much better again and winning the overall 6 days!!!!!
Running warm up/down 12:12 [2] 2.1 km (5:49 / km)
shoes: Inov 8 X-Talon 190
Friday Aug 2, 2013 #
Orienteering race 55:56 [4] 9.57 km (5:51 / km) +100m 5:33 / km
spiked:21/30c shoes: Inov 8 X-Talon 190
felt exhausted today mentally and physically, but with a 1st, 2nd and a 4th I wanted to go for the overall now. I was only aiming for a top 3.
started off ok, feeling tired though, mistake on 6 then ok until 12 where I just was all over the place. I was lazy with my compass today but this area is more map contact but I should have kept the compass going.
ok course some parts could have been better, great area, just not feeling it today due to being so tired. still came 4th and roughly with 5 minutes of sloppy mistakes too and not having the legs 100%.
Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov 8 X-Talon 190
Thursday Aug 1, 2013 #
Running warm up/down 11:41 [3] 2.76 km (4:14 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 51:38 [4] 8.42 km (6:08 / km) +230m 5:24 / km
spiked:17/20c shoes: Inov 8 X-Talon 190
again I was looking forward to it and not nervous as I was feeling very positive and just wanted to smash it! aim was compass/bearings allowing me to run fast and then slow down where necessary.
big bearing to 1, keeping it adjusted and spiked it beautifully, spiked 2 too. small miss on 3 losing 30 seconds, pushed hard to 4 then bearing in off AP, same for 5 and 6, didn't risk the straight green route to 7 so blasted it round although this was tough going as it was so rough, same for 8. good bearing for 9 and trusted it. miss mistake on 10 from seeing zac, +0;15.
pushed it on to 11 on a bearing trusting it whilst everything fit and fell across the pit with the control in, at this point I began to think bearings actually work!! bearing to 12 and pushed on to get zac off my tail, although a small miss on 13 got him back, where the map was simailr, this is where adam MPed. pushed it hard to 14 and then opted for the path route to 15 as I was tiring but should have taken the forest.
was feeling tired here but knew there was only 3km ish left so kept pushing it on but lost 50 seconds on 16 from dieing, at 16 I just went all out and thought its now or never so just killed myself and nailed it in pain! although I felt fine for the last 2 controls, think this was because I didn't eat enough before hand.
job done and feeling great, 2nd behing the liomarka guy by 1:10. although I felt this wasn't a good race my cleanness kept me up there just my running from 14 to 17 which dropped me time and a few little misses here and there but a good performance even if I didn't think so as I knew I could have gone quicker.
Running warm up/down 4:52 [1] 0.7 km (6:57 / km)
shoes: Inov 8 X-Talon 190