Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Running	29	11:53:17	95.2	(7:30)	153.2	(4:39)
Orienteering	14	10:14:57	48.78		78.5
Drills	1	8:00	1.0	(8:00)	1.61	(4:58)
Total	37	22:16:14	144.97		233.31

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Sunday Aug 31, 2014 #

10 AM

Running long 1:36:17 [2] 21.27 km (4:32 / km)
shoes: Nike Lunarfly 4 (Pink)

LSR. Harriers to Wrinehill and back, literally a few miles away from keele.

Saturday Aug 30, 2014 #

9 AM

Running 30:14 [2] 6.58 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)

Pre breakfast shake out

Friday Aug 29, 2014 #

9 AM

Running 14:21 [2] 3.01 km (4:46 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady losener

6 PM

Running warm up/down 10:45 [1] 2.12 km (5:04 / km)
shoes: Nike Lunarfly 4 (Pink)

7 PM

Running race 17:15 [4] 5.0 km (3:27 / km)
shoes: Adidas Adizero Adios

Queens park Quaker 5k - 5th

Didn't expect anything too quick with it not being a quick course and only just finding my feet again.

Running warm up/down 11:53 [1] 2.23 km (5:20 / km)
shoes: Nike Lunarfly 4 (Pink)

Thursday Aug 28, 2014 #

7 PM

Running 53:30 [3] 12.89 km (4:09 / km)
shoes: Nike Lunarfly 4 (Pink)

harriers, a hard easy pace. feel like my legs are coming back finally.

Wednesday Aug 27, 2014 #

5 PM

Running 21:50 [2] 5.04 km (4:20 / km)
shoes: Nike Lunarfly 4 (Pink)

standard moss lane.

Tuesday Aug 26, 2014 #

2 PM

Running warm up/down 9:23 [2] 2.08 km (4:31 / km)
shoes: Nike Lunarfly 4 (Pink)

Running intervals 18:00 [4] 5.0 km (3:36 / km)
shoes: Nike Lunarfly 4 (Pink)

5x1k.

felt like utter shit and so sluggish. good to start to get some speed back though.

3 PM

Running warm up/down 6:41 [2] 1.4 km (4:46 / km)
shoes: Nike Lunarfly 4 (Pink)

jog back

Monday Aug 25, 2014 #

10 AM

Orienteering 31:15 [3] 4.81 km (6:30 / km)
shoes: Nike Lunarfly 4 (Pink)

training from the hut.

Sunday Aug 24, 2014 #

10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

11 AM

Orienteering race 1:34:34 [3] 11.93 km (7:56 / km)
shoes: Inov8 X-Talon 190 (Orange)

Long Race, taking easy and focusing on navigation due to yesterday. good course.

Saturday Aug 23, 2014 #

11 AM

Running warm up/down 9:29 [2] 1.75 km (5:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Drills warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 15:28 [4] 3.19 km (4:51 / km)
shoes: Inov8 X-Talon 190 (Orange)

Goteborg O Meeting Sprint Race.

ok race but nothing special, 10 seconds dropped on 4 and one RC error. then nearly broke my leg on a crag +30 seconds and shit me right up.

12 PM

Running warm up/down 6:26 [2] 1.02 km (6:18 / km)
shoes: Inov8 X-Talon 190 (Orange)

Friday Aug 22, 2014 #

5 PM

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 46:20 [4] 5.5 km (8:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Goteborg O Meeting Middle Race

6 PM

Running warm up/down 5:12 [2] 1.0 km (5:12 / km)
shoes: Inov8 X-Talon 190 (Orange)

Thursday Aug 21, 2014 #

11 AM

Running warm up/down 6:28 [2] 0.93 km (6:57 / km)
shoes: Nike Lunarfly 4 (Pink)

jog to the start with will.

Orienteering 52:10 [3] 6.9 km (7:34 / km)
shoes: Nike Lunarfly 4 (Pink)

Another area recommended by Doug. good area.

12 PM

Running 5:29 [2] 0.85 km (6:27 / km)

jog back

5 PM

Running warm up/down 9:08 [2] 1.75 km (5:13 / km)
shoes: Nike Lunarfly 4 (Pink)

jog from the hut to the eastern area.

Orienteering 16:54 [3] 2.45 km (6:54 / km)
shoes: Nike Lunarfly 4 (Pink)

middle training I planned

Running warm up/down 6:44 [2] 1.24 km (5:26 / km)
shoes: Inov8 X-Talon 190 (Orange)

jog back

Wednesday Aug 20, 2014 #

11 AM

Running warm up/down 5:50 [2] 1.16 km (5:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU to the start with matt and harry

Orienteering 47:39 [2] 4.51 km (10:34 / km)
shoes: Inov8 X-Talon 190 (Orange)

JWOC 2008 Middle A Final. didn't enjoy it.

4 PM

Orienteering 15:47 [3] 3.49 km (4:31 / km)
shoes: Nike Lunarfly 4 (Pink)

Chalmers Sprint Training.

Tuesday Aug 19, 2014 #

11 AM

Running 13:36 [2] 2.25 km (6:03 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU via beetan the boat.

Orienteering 28:12 [3] 3.56 km (7:55 / km)
shoes: Inov8 X-Talon 190 (Orange)

course from the hut - great stuff.

Running 5:11 [3] 0.86 km (6:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog back to the hut with harry.

7 PM

Running race 30:33 [4] 7.13 km (4:17 / km)
shoes: Inov8 X-Talon 190 (Orange)

SAIK trail race from the hut round the lake.

more later.

Running warm up/down 16:23 [2] 2.4 km (6:50 / km)
shoes: Inov8 X-Talon 190 (Orange)

Monday Aug 18, 2014 #

12 PM

Orienteering intervals 1:00:05 [3] 7.88 km (7:37 / km)
shoes: Inov8 X-Talon 190 (Orange)

"Dougs area" trains with the squadron. one stupid mistake from not focusing enough, apart from that was good. different style of area compared to the hut.

1 PM

Running warm up/down 12:44 [2] 2.1 km (6:04 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU/WD's

2 PM

Orienteering 39:42 [3]

bearings - corridors and control picks.

Sunday Aug 17, 2014 #

12 PM

Orienteering long 1:32:28 [3] 9.82 km (9:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

long o training with aidan, dane, joe, adam and ralph. pretty good but got tired towards the end in the rough terrain.

1 PM

Running warm up/down 12:05 [2] 2.01 km (6:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

jog back with jobba joe.

6 PM

Orienteering 37:14 [3] 5.59 mi (6:40 / mi)
shoes: Inov8 X-Talon 190 (Orange)

another course from the hut, loved it again.

Saturday Aug 16, 2014 #

3 PM

Orienteering 37:09 [3] 5.46 km (6:48 / km)
shoes: Inov8 X-Talon 190 (Orange)

little course from the hut, great terrain and instantly felt comfortable in it compared to previous tours, where it has took time to get into it.

Thursday Aug 14, 2014 #

7 PM

Running 54:00 [3] 8.0 mi (6:45 / mi)
shoes: Nike Lunarfly 4 (Pink)

harriers, back home.

Wednesday Aug 13, 2014 #

1 PM

Running hills 30:31 [3] 5.97 km (5:07 / km)
shoes: Nike Lunarfly 4 (Pink)

Tenerife, del ray and back, hills..

Tuesday Aug 12, 2014 #

9 AM

Running 19:48 [2] 4.21 km (4:42 / km)
shoes: Nike Lunarfly 4 (Pink)

morning run in Tenerife harbour.

Monday Aug 11, 2014 #

6 PM

Running 47:13 [2] 9.47 km (4:59 / km)
shoes: Nike Lunarfly 4 (Pink)

Tenerife. la celeta.

Saturday Aug 9, 2014 #

7 PM

Running 19:43 [3] 4.88 km (4:02 / km)
shoes: Nike Lunarfly 4 (Pink)

tenerife

Friday Aug 8, 2014 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarfly 4 (Pink)

Wednesday Aug 6, 2014 #

Note
(rest day)

Tenerife for a week.

Tuesday Aug 5, 2014 #

7 PM

Running 52:35 [3] 12.23 km (4:18 / km)
shoes: Nike Lunarfly 4 (Pink)

Harriers.

First run back after my rest week, was going to do a steady ish run but ended up doing some mile efforts, did the first in 5:30 then died off from 1) this cold I've had. 2) being the first run back. 3) feeling the effects off the festival at the weekend.

First run back in the bank anyway and the next week will be just a week of steady running building it back up and getting rid of this cold.

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