Training Log Archive: White KenyanIn the 31 days ending Mar 31, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31, 2014 #
Running 13:14 [2] 2.78 km (4:46 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
Running warm up/down 5:57 [2] 1.14 km (5:13 / km)
shoes: Nike Lunarfly 4 (Pink)
Sunday Mar 30, 2014 #
Running warm up/down 7:29 [2] 1.37 km (5:28 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:01:52 [5] 10.67 km (5:48 / km) +230m 5:14 / km
shoes: Inov8 X-Talon 190 (Orange)
30 seconds on 1 from taking the long route, but didn't want to dive into the forest which was marked as undergrowth straight away.
slighty to high on 9, plus 10 seconds.
lost 2 mins on 18 in the green and from here onwards I was bonking from the shit breakfast provided by the hotel and such a early start time which I wasn't used to.
bad route n 23, plus 30 seconds.
overall a fairly good run pretty clean, just felt pretty tired from half way to the end from the bad breakfast and needing a shit although id already been so 2 minutes for that and without the mistake of 2 minites that was the same time as tistan who said he had a pretty perfect run so good signs.
the weekend has given me good confidence for the JK!!!
Running warm up/down 10:34 [2] 1.7 km (6:13 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Mar 29, 2014 #
Running warm up/down 9:21 [2] 1.84 km (5:05 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 33:36 [5] 5.85 km (5:45 / km)
shoes: Inov8 X-Talon 190 (Orange)
Great run
dogdy route on number 1 but a lot of people were due to the werid path network, plus 15 secs.
big banana into 5 plus 20 secs.
missed a route on 11 and took the longer path route, plus 30.
apart from that very clean and bearings were working a treat and was hitting all the controls well. beat Tristan by 1.40 so that was great, set myself a target of being within 1 minute of him before I started if I was going to want to be running well and feeling I had the form for JK - so that was great to beat him, although he lost a minute still a great run.
need to carry this on but definalty great improvements. always checking the compass and staying focused with it and sighting ahead well linking it together and ticking off the features well.
:)
Running warm up/down 5:41 [2] 1.01 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 6:12 [2] 1.03 km (6:01 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 19:13 [4] 3.6 km (5:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
not a night o fan but good stuff and I quite liked it.
two mistakes one where I ran right past the depression and the other just a bad bearing. not going flat out, ended up 8th in the open so not to bad
Running warm up/down 6:03 [2] 1.05 km (5:46 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Mar 28, 2014 #
Cycling 15:00 [1]
Core/Stretching 10:00 [1]
Thursday Mar 27, 2014 #
Running warm up/down 6:00 [2] 1.4 km (4:17 / km)
shoes: Nike Lunarfly 4 (Pink)
Orienteering 23:03 [2] 4.54 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)
last weeks harder version of the session but ran it hard and this week was just a easy old one so me and rhona just did the jigsaw to rest up for the weekend.
good brain training.
#535
Running 18:22 [2] 3.49 km (5:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Mar 26, 2014 #
Orienteering 40:24 [3] 5.38 km (7:31 / km) +100m 6:52 / km
spiked:13/18c shoes: Adidas Swoops
shortened it down and did the bits in the wood again to focused on staying in line and think I did, GPS shows I did. and did the southern tricky bit again which I walked last week as I went over on my ankle. been abit picky on spiking them as the small knolls are so hard to tell if you got them or not.
not bad after my birthday night last night too.... no more nights now!
Tuesday Mar 25, 2014 #
Running 21:59 [2] 4.46 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 5:42 [2] 1.4 km (4:04 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 12:19 [5] 4.19 km (2:56 / km)
shoes: Adidas Adizero Adios
2:24
2:23
2:27
2:31
2:33
Running warm up/down 9:00 [2] 1.4 km (6:26 / km)
shoes: Nike Lunarfly 4 (Pink)
Core/Stretching 10:00 [1]
Monday Mar 24, 2014 #
Note
(rest day)
Running 16:11 [2] 3.8 km (4:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
nothing to hard on the legs easy week this week apart from tomorrow.
Tuesday: 6x800
Wednesday: Orienteering
Thursday: Sprintervals
Friday: Rest
Weekend: Interland 2014
Sunday Mar 23, 2014 #
Running warm up/down 8:43 [2] 1.65 km (5:17 / km)
shoes: Adidas Adizero Adios
Running race 36:08 [5] 10.0 km (3:37 / km) +154m 3:21 / km
shoes: Adidas Adizero Adios
only found out last night I was doing it after doing parkrun in the morning then shopping all day in Manchester with the family. woke up to tired legs and a hilly course so was never going to be too quick, but a good training and tempo and never felt that hard just legs were heaving and holding me back, 6th uni counter and beat hallams 4th so got the job done. if I had been able to prepare properly I think id have been a minute or more quicker but overall a good exiperence and race to be part off!
http://www.chiptiminguk.co.uk/ps/results/Sheffield...
Running warm up/down 6:10 [2] 0.91 km (6:47 / km)
shoes: Nike Lunarfly 4 (Pink)
Cycling 15:00 [2]
Core/Stretching 7:00 [1]
Saturday Mar 22, 2014 #
Running hills 10:04 [2] 2.27 km (4:26 / km)
shoes: Adidas Adizero Adios
Running tempo 17:13 [5] 5.0 km (3:27 / km)
shoes: Adidas Adizero Adios
Very windy, fell asleep last night at 8 then woke up at 11 and didn't get back sleep till 1 so was a bit tired and very windy.
never felt as if I was pushing it overly hard too which is good, as I am now running varsity 10k tomorrow.
Running warm up/down 14:08 [2] 2.66 km (5:19 / km)
shoes: Adidas Adizero Adios
Core/Stretching 12:00 [1]
Friday Mar 21, 2014 #
Note
(rest day)
Thursday Mar 20, 2014 #
Note
Already feel great and pleased with everything but time to get decent sleep now and food to keep me fit and healthy.
Running warm up/down 6:30 [2] 1.49 km (4:22 / km)
shoes: Adidas Adizero Adios
Orienteering 18:14 [5] 4.48 km (4:04 / km)
spiked:30/32c shoes: Adidas Adizero Adios
amazing session!
4:25 - 1.15km - 3:50min:km
4:55 - 1.28km - 3:50min/km
3:23 - 0.82km - 4:10min/km
5:29 - 1.23km - 4:28min/km
first two were rather fast running and more like a standard sprint course not a maze for a change, so decided to run the session pretty hard and work on accelerating hard out of the control as well as keeping a leg ahead all of the time.
went really well and was running pretty hard , the 3rd one was pretty hill and the 4th was complex so slower. but was always running hard and no mistakes, just on the parell steps on 1 ten metres away of course 1. and on course 3 missed possibly a quicker route but not much in it.
really good, felt great running wise even with 2 nights out on the trot and being hungry and navigation was great. really looking forward to the JK, was using this as a little simulation for it.
Running warm up/down 12:49 [2] 2.31 km (5:33 / km)
shoes: Adidas Adizero Adios
Wednesday Mar 19, 2014 #
Orienteering 56:03 [3] 8.05 km (6:58 / km) +250m 6:02 / km
spiked:18/23c shoes: Adidas Swoops
didn't plan on going to burbage until next Wednesday but thought id go today, get more practice in. only about 5 hours sleep after berties birthday, feeling fairly good but by no means fresh.
nailed the first 4, was on track for the 5th in the woods but got put off by the wind blown about 200m from the control when in the woods then didn't know where I was and had no map to work it out so that messed the next one up. the next few where good, again then messed the woods up again on a parell stream. nailed the next lot all the way to the end then, but stopeed 1km short as I rolled my ankle on the rocky semi-wooded area in the south.
overall a great session, last year I wouldn't have been able to do most of that as easily as it was today for the majority of the course. will go back next Wednesday and do it again and maybe add a bit more to the map in the woods. but the moor was great and Jk is on open moorland so that's great stuff.
453 controls
Tuesday Mar 18, 2014 #
Running 25:40 [2] 5.64 km (4:33 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 15:05 [5] 5.12 km (2:57 / km)
shoes: Adidas Adizero Adios
1:47 - 71
1:49 - 71
1:50 - 72
1:49 - 73
1:49 - 70
Running warm up/down 16:46 [2] 2.91 km (5:46 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Mar 17, 2014 #
Note
Running 20:43 [2] 4.57 km (4:32 / km)
shoes: Brooks Green Silence (GB)
Strength + Conditioning 20:00 [1]
shoes: Brooks Green Silence (GB)
followed by a suna after with will
Sunday Mar 16, 2014 #
Running warm up/down 5:57 [2] 0.92 km (6:28 / km)
shoes: Inov8 X-Talon 190 (Orange)
run slow, think fast - was what I was working on a good saying Rhona told me
Orienteering race 44:28 [4] *** 5.8 km (7:40 / km) +270m 6:13 / km
36c shoes: Inov8 X-Talon 190 (Orange)
saw the map at registration and looked a lot better than expected with some good contour detail all over the map and with 5.3km I thought it would be rough/slow going.
aims for the race:
-having the exit direction sorted, resulting in good flow
-good clear attackpoints (something ive been lacking recently)
-then just keeping good bearings going.
good intense start and straight into a control pick with little time to think, nailed all these controls, but stopped to short on 2 by 10 metres (5 seconds). few long ish legs then into the woods, good bearings in here and use of good clear features on route.
small miss on 12 in a pit (25 seconds), but people said it was dodgy round there. good bearings and sighting on 13 and 14, although it was rocky and slow to 14, good bearing to 15. bannaned into 16 via 13 which was 50 metres to the left. stood at 17 looking for the control when it was behind me (10 seconds). 18 - fine.
map changeover. nailed 19, 20. maybe cut into the terrain too soon on 21 and small mistake on 22, 20 metres to the east. nailed 23, 24 (good visualation). 25, 26, 27 spot on. cut in to early on 28 (15 seconds). 29, 30 fine, overshot 31 (10 seconds). clean to the end and uped the pace once on the fast common.
overall a good race not to many mistakes and only small, good stuff and felt good, never felt that I was running that hard, good practice for the JK.
Running warm up/down 4:45 [2] 0.9 km (5:17 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Mar 15, 2014 #
Running warm up/down 10:19 [2] 2.36 km (4:22 / km)
shoes: Adidas Adizero Adios
Running race 16:54 [5] 5.0 km (3:23 / km) +60m 3:11 / km
shoes: Adidas Adizero Adios
targeted this for a good time and going to sub 17, got that! woke up feeling very sluggish and coughing so didn't feel good but went out hard and kept a good pace and all mile splits where under 5.30 which I aimed for (5.29, 5.24, 5,26).
had a yoghurt at 7.45am and with 200m to go it was coming up so the 150m where slow but managed to keep running but was slowing and then chundered everywhere in the finish funnel! so I could have reached 16.4* whatever and its a 30/40 second slow course, so on track for sub 16 this summer hopefully.
http://www.parkrun.org.uk/sheffieldhallam/results/...
Running hills 3:55 [5] 0.84 km (4:40 / km)
shoes: Adidas Adizero Adios
Running 3:37 [2] 0.63 km (5:44 / km)
shoes: Adidas Adizero Adios
Orienteering 8:16 [4] 1.94 km (4:16 / km) +15m 4:06 / km
25c shoes: Inov8 X-Talon 190 (Orange)
legs felt dead after the parkrun then hill sprints and was hard to accrelate out of the controls due to this but navigateion was good although it should have been as I planned it.
great session
Running warm up/down 14:21 [2] 2.69 km (5:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Mar 14, 2014 #
Note
(rest day)
Running 25:08 [2] 5.46 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)
Core/Stretching 15:00 [1]
Thursday Mar 13, 2014 #
Running warm up/down 9:55 [2] 2.1 km (4:43 / km)
shoes: Nike Lunarfly 4 (Pink)
Orienteering 25:25 [4] 5.83 km (4:22 / km)
31c shoes: Nike Lunarfly 4 (Pink)
Not going to hard
Planned by kris so good JK practice and made harder with all of his little out if bounds areas
Working on planning ahead and staying ahead, fairly good
#369
Running warm up/down 10:14 [2] 2.1 km (4:52 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Mar 12, 2014 #
Running warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: Adidas Adizero Adios
Running 19:00 [5] 5.5 km (3:27 / km)
shoes: Adidas Adizero Adios
3 minutes in each level, started at 14 and completed all the levels fully to 19 then did as much as I could on 20. Last time I had to pull out on 19, so some good improvement!
Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: Adidas Adizero Adios
Tuesday Mar 11, 2014 #
Running 24:03 [1] 4.62 km (5:12 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Mar 10, 2014 #
Note
(rest day)
Running 25:52 [1] 5.33 km (4:51 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 25:00 [1]
Core/Stretching 7:00 [3]
Core/Stretching 7:00 [3]
Sunday Mar 9, 2014 #
Running 1:00:06 [2] 11.45 km (5:15 / km) +250m 4:44 / km
shoes: Nike Lunarfly 4
Saturday Mar 8, 2014 #
Running warm up/down 14:54 [2] 2.61 km (5:43 / km)
shoes: Nike Lunarfly 4
Running race 28:35 [5] 7.53 km (3:48 / km) +60m 3:39 / km
shoes: Qasics Hyper XC
good soild run, wanted a bit higher though but this isn't the race im aiming for and although I had Friday off I still felt heavy legged, plus im only 2 weeks into the speed stuff.
XC is over now, first time ive gave it a proper go and done as much as I can, orienteering time now and to get quick.
Running warm up/down 13:23 [2] 2.06 km (6:30 / km)
shoes: Nike Lunarfly 4
Friday Mar 7, 2014 #
Note
(rest day)
Thursday Mar 6, 2014 #
Running 25:36 [2] 5.41 km (4:44 / km)
shoes: Nike Lunarfly 4
Orienteering 17:17 [4] 4.62 km (3:44 / km)
spiked:27/29c shoes: Nike Lunarfly 4
going really well, went into the session with a steady approach and never really to push it, although I still went a good speed, I never felt like I was having to work hard to keep that pace going and felt as if I was running within myself easily.
went into the session with the aim of staying ahead and planning ahead which I did nicely.
first rep was good and fairly fast with just left and right decisions but took the straight routes and keep a good contact.
second was a ong leg then into a gaffle head to head with Kris and Crickmore, they took the same route but managed to beat jonny.
3rd was a really good control pick, was always ahead in control, flowing through the controls nicely with a good speed.
kept the fourth steady just flowing at a steady pace with the weekend in mind. no real mistakes overall, just hard to read the course as usual with the purple line blending in with the building symbol, all great practice and good to train making it harder, feeling very good at sprint right now!!!
4.59 - 3.37k/min
3.45 - 3.36k/min
3.59 - 3.40k/min
4.29 - 4.05k/min (steady)
#338
Running 16:21 [2] 3.02 km (5:25 / km)
shoes: Nike Lunarfly 4
Wednesday Mar 5, 2014 #
Running 22:21 [2] 4.89 km (4:34 / km)
shoes: Nike Lunarfly 4
Running 41:58 [3] 9.83 km (4:16 / km)
shoes: Nike Lunarfly 4
Strength + Conditioning 10:00 [1]
Tuesday Mar 4, 2014 #
Running 26:45 [2] 5.65 km (4:44 / km)
shoes: Nike Lunarfly 4
Running intervals 15:41 [5] 5.18 km (3:02 / km)
shoes: Adidas Adizero Adios
time - pace:
3.04 - 2.56minkm
3;10 - 3.03
3.08 - 3.02
3.09 - 3.06
3.06 - 3.02
GPS was clocking up further than 1km don't know why but pace was good, times was also good even if a few seconds slower.
Running warm up/down 11:16 [1] 2.01 km (5:36 / km)
shoes: Nike Lunarfly 4
Monday Mar 3, 2014 #
Running 28:04 [2] 6.29 km (4:28 / km)
shoes: Inov 8 X-Talon 190
Strength + Conditioning 25:00 [1]
Running warm up/down 7:08 [1] 1.25 km (5:42 / km)
shoes: Nike Lunarfly 4
Sunday Mar 2, 2014 #
Running 7:32 [2] 1.28 km (5:53 / km)
shoes: Inov 8 X-Talon 190
Running race 26:06 [5] 4.53 km (5:46 / km) +210m 4:41 / km
shoes: Inov 8 X-Talon 190
Running warm up/down 9:36 [2] 1.16 km (8:17 / km)
shoes: Inov 8 X-Talon 190
Orienteering 27:11 [3] 3.81 km (7:08 / km)
shoes: Inov 8 X-Talon 190
Saturday Mar 1, 2014 #
Running warm up/down 6:43 [1] 1.07 km (6:17 / km)
shoes: Inov 8 X-Talon 190
Orienteering 17:31 [2] 2.0 km (8:46 / km)
spiked:8/12c shoes: Inov 8 X-Talon 190
292
Orienteering 17:24 [2] 1.49 km (11:41 / km)
shoes: Inov 8 X-Talon 190
Orienteering 18:04 [2] 1.49 km (12:08 / km)
spiked:6/11c shoes: Inov 8 X-Talon 190
303
Running warm up/down 2:20 [2] 0.31 km (7:24 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 5:18 [2] 0.8 km (6:36 / km)
shoes: Inov 8 X-Talon 190
Orienteering 19:54 [2] 1.88 km (10:35 / km)
spiked:6/10c shoes: Inov 8 X-Talon 190
Orienteering 9:06 [2] 0.92 km (9:55 / km)
spiked:7/7c shoes: Inov 8 X-Talon 190
320 controls
Running 3:20 [2] 0.3 km (11:07 / km)
shoes: Inov 8 X-Talon 190
Orienteering 9:24 [4] 1.41 km (6:40 / km)
spiked:7/9c shoes: Inov 8 X-Talon 190
327
Orienteering 4:55 [2] 0.49 km (10:08 / km)
shoes: Inov 8 X-Talon 190