Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Running	43	23:58:24	178.08	(8:05)	286.59	(5:01)	531
Orienteering	7	10:21:39	50.15	(12:24)	80.71	(7:42)	3390
Strength + Conditioning	5	2:05:00
Cycling	1	10:00
Drills	2	7:00	0.75	(9:23)	1.2	(5:50)
Total	51	36:42:03	228.98		368.5		3921

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Friday Oct 31, 2014 #

5 PM

Running 1:01:13 [2] 11.45 km (5:21 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC banter run

Thursday Oct 30, 2014 #

5 PM

Running 41:22 [1] 7.54 km (5:29 / km)
shoes: Nike Lunarfly 4 (Pink)

steady 40, looking for time rather than distance today. sweating out some beer...

Wednesday Oct 29, 2014 #

9 AM

Running 49:05 [2] 11.11 km (4:25 / km)
shoes: Nike Lunarfly 4 (Pink)

morning run with Mycroft as Mum is coming to see me today.

6 PM

Running 23:12 [2] 5.02 km (4:37 / km)
shoes: Nike Lunarfly 4 (Pink)

Tuesday Oct 28, 2014 #

6 PM

Running 50:56 [2] 9.11 km (5:35 / km)
shoes: Nike Lunarfly 4 (Pink)

Monday Oct 27, 2014 #

5 PM

Running 4:07 [2] 0.89 km (4:38 / km)
shoes: Nike Lunarfly 4 (Pink)

To circuits.

Strength + Conditioning 20:00 [1]

Sunday Oct 26, 2014 #

7 AM

Orienteering race 2:32:22 [3] 20.0 km (7:37 / km) +900m 6:13 / km
shoes: Inov8 X-Talon 190 (Orange)

OMM Day 2

http://www.cix.co.uk/~neper/omm2014/classc.html

Saturday Oct 25, 2014 #

9 AM

Orienteering race 4:03:56 [3] 30.0 km (8:08 / km) +1760m 6:17 / km
shoes: Inov8 X-Talon 190 (Orange)

OMM Day 1

Thursday Oct 23, 2014 #

Note
(rest day)

Full rest day today as planned, but also got dragged out last night. Feeling alright though, steady 15/20 tomorrow!

Wednesday Oct 22, 2014 #

4 PM

Running long 1:17:11 [2] 14.18 km (5:27 / km)
shoes: Nike Lunarfly 4 (Pink)

Riveln with Horton with OMM bags at 80%, two complete rest days now!

Tuesday Oct 21, 2014 #

5 PM

Running warm up/down 28:48 [2] 6.57 km (4:23 / km)
shoes: Nike Lunarfly 4 (Pink)

WU and then 6 100s

6 PM

Running intervals 14:03 [5] 4.87 km (2:53 / km)
shoes: Adidas Adizero Adios

Hallamshire session with #unidirtymileageproject

12x400 [60] : in a pairs relay, doing it with collier so pretty much equal recoveries.

Never felt knackered after or even on the rep, recoken I could have gone a bit quicker and was running on my own as Bertie and that were doing it in a group running 63s meaning my rest would have been short - next time ill do it with them, just got the OMM on the back on my mind at the weekend.

Felt more like intensity 4, but I'll call it a 5 else what's the point of going the track!

71, 70, 69, 69, 69, 70, 71, 72, 71, 71, 69, 67.

7 PM

Running 19:34 [2] 3.67 km (5:20 / km)
shoes: Nike Lunarfly 4 (Pink)

WD with the squadron - good chat with jonny Tobin.

C • Dirty 2

Monday Oct 20, 2014 #

8 AM

Running 33:12 [2] 6.72 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)

5 PM

Running 31:07 [2] 6.92 km (4:30 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady run with a few hills but dropped the third mile in 5:40 on the down hill and flat along fulwood road without realising

Strength + Conditioning 20:00 [1]

Circuits

Sunday Oct 19, 2014 #

9 AM

Running warm up/down 5:38 [2] 1.08 km (5:13 / km)
shoes: Inov8 X-Talon 190 (Orange)

10 AM

Orienteering race 56:37 [4] 8.91 km (6:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

SHI relay

11 AM

Running warm up/down 7:16 [1] 1.02 km (7:07 / km)
shoes: Inov8 X-Talon 190 (Orange)

Saturday Oct 18, 2014 #

9 AM

Running warm up/down 4:51 [2] 0.85 km (5:42 / km)
shoes: Inov8 X-Talon 190 (Orange)

10 AM

Orienteering race 1:33:23 [3] 11.42 km (8:11 / km) +450m 6:50 / km
shoes: Inov8 X-Talon 190 (Orange)

SHI

12 PM

Running warm up/down 7:55 [1] 1.19 km (6:39 / km)
shoes: Inov8 X-Talon 190 (Orange)

Friday Oct 17, 2014 #

12 PM

Running warm up/down 9:26 [2] 1.62 km (5:49 / km)
shoes: Inov8 X-Talon 190 (Orange)

Drills warm up/down 2:00 [2] 0.2 km (10:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

Drills

Orienteering race 31:37 [4] 4.79 km (6:36 / km) +115m 5:54 / km
shoes: Inov8 X-Talon 190 (Orange)

JOK chasing sprint prologue - Birsemore Hill.

Haven't orienteering since Sweden/British sprints/middle. Wasn't expecting much just using it as training was ok bar #9, where I made a parrell error, but rusty and not using my compass much, focus for tomorrow and get some technique targets planned before the race to focus on the processes. Without a 4 minute wonder is have done 27ish which would have been respectable consisoeing the lack of O recently - off season for orienteering too though so not to bothered atm.

1 PM

Running warm up/down 11:31 [2] 1.64 km (7:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU & WD between races.

4 PM

Orienteering race 36:02 [3] 4.4 km (8:11 / km) +165m 6:54 / km
shoes: Inov8 X-Talon 190 (Orange)

Chase.

Thursday Oct 16, 2014 #

3 PM

Running 42:14 [2] 8.17 km (5:10 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)

Went out for a steady 40 instead of chasing a certain amount of miles, to focus on the steady/rest day aspect - got the 5 targeted anyway!

Wednesday Oct 15, 2014 #

3 PM

Running 1:11:08 [2] 13.08 km (5:26 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC Wednesday run.

Pretty slow so me and joe went off on our own. Looking forward to SHI this weekend and the OMM after so being careful with what I do, but after that the miles are really going to get smashed.

5 PM

Strength + Conditioning 35:00 [1]

Physio @ the terrace itself.

Tuesday Oct 14, 2014 #

5 PM

Running 21:31 [2] 4.69 km (4:35 / km)
shoes: Nike Lunarfly 4 (Pink)

jog to woodburn

6 PM

Running intervals 18:13 [5] 5.78 km (3:09 / km)
shoes: Adidas Adizero Adios

Hallamshire Harriers with the "Uni Dirty Miles boys".

session was 4/5 by a mile with 70 second recovery but the recovery started when andy heyes finished and he was doing miles in 4.30/40. so opted for 1200m as I would have only reached 1400m and then had to jog back and have no recovery.

4x1200m, 800m.

3.48.
3.53.
3.57.
3.59.
2.34.

Had a long day of lectures and felt knackered. awkward lecture times I hadn't ate enough and what I did was shit food, so soon was very hungry and had bowel problems. resulting in me shitting in a bush on the warm down near Don Valley :/

goof first track session back and a ok pace. considering I felt shit, shows theres a lot more in me still which is good!

7 PM

Running warm up/down 17:17 [2] 3.28 km (5:16 / km)
shoes: Nike Lunarfly 4 (Pink)

WD, had a good chat with Andy Heyes about training and development. He said im doing well and training good! Good to hear it of a guy as good as him!!

Monday Oct 13, 2014 #

10 AM

Running 33:10 [2] 6.56 km (5:03 / km)
shoes: Nike Lunarfly 4 (Pink)

Easy morning 4 with will mycroft

5 PM

Running 40:47 [2] 8.01 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)

4 before circuits with Tom then a longer loop home for a extra mile.

6 PM

Strength + Conditioning 25:00 [1]

ShUOC circuits

Sunday Oct 12, 2014 #

12 PM

Running warm up/down 13:36 [2] 2.7 km (5:02 / km)
shoes: Nike Lunarfly 4 (Pink)

Drills warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Qasics Hyper XC

Drills

Running race 30:49 [5] 8.55 km (3:36 / km) +81m 3:26 / km
shoes: Qasics Hyper XC

SYXCL event 1 @ Spinkhall, Mount St Mary's College - 15th (ish).

Feeling good and been looking forward to this! Fast start although it felt pretty slow, after the first mile the pace was pretty consistent. Calf was a bit tight but I already knew about this but on the last 2 laps it was annoying and I felt like it was holding me back.

Just under 2 minutes down on the winner Steve Bayton with Bertie only a few seconds behind. Mycroft in 3rd and only 1 minute down on him and then a load of Uni guys within 40-20 seconds infront of me which I recoken I would have had without a tight calf.

Think I was 15th in the end a big improvement on last year and 9th Uni counter, showing how strong the team is this year even with a few of the good guys missing today! Hallam got smashed! Whoever gets in BUCS A team will have thoroughly deserved it!

Good first XC of the season and more to come!

Miles: 5.16, 5.53, 5.59, 5.49 and 5.57.

http://www.sycaa.co.uk/uploads/be/f7/bef7a25333c2e...

1 PM

Running warm up/down 15:55 [2] 3.09 km (5:09 / km)
shoes: Nike Lunarfly 4 (Pink)

Saturday Oct 11, 2014 #

Note
(rest day)

First full rest day in a while, no longer feel sluggish like I did at the end of summer - roll on the XC tomorrow!

11 AM

Cycling 10:00 [1]

Easy for tomorrow

Friday Oct 10, 2014 #

6 PM

Running 44:09 [2] 9.05 km (4:53 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady athletics

Thursday Oct 9, 2014 #

5 PM

Running 1:08:57 [2] 12.06 km (5:43 / km)
shoes: Nike Lunarfly 4 (Pink)

steady post freshers meal banter run with will, jack, jack and matt

Wednesday Oct 8, 2014 #

2 PM

Running 1:03:30 [2] 11.27 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)

Standard Rivelin with Will, Jack Wright and J Mills.

3 PM

Orienteering 7:42 [1] 1.19 km (6:28 / km)
shoes: Inov8 X-Talon 190 (Orange)

setting up GIAG orienteering.

Running 10:08 [2] 1.83 km (5:32 / km)
shoes: Inov8 X-Talon 190 (Orange)

jog back home

Tuesday Oct 7, 2014 #

6 PM

Running warm up/down 15:21 [2] 3.15 km (4:52 / km)
shoes: Nike Lunarfly 4 (Pink)

WU jog to Endcliffe park

Running intervals 24:48 [5] 6.68 km (3:43 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC Intervals

some session in apirs but I did it on my own and did 2 laps in stead of one which made it roughly 2 minute reps which was good as athletics where doing 8x2mins.

so I did 8 2 minutes with 1 minute jog between then a 1 lap blast. did this with will for all the reps and sat with him for the 1st lap then kicked in on the second lap, running pretty well and beat him on most :) feeling strong and no longer sluggish, XC on Sunday!!!

average pace for the 2 mins was 3:04min/k on the grass was wearing my spikes as well to make sure they still fit for Sunday and my last lap was 52 seconds (330m) - 2:41min/km.

7 PM

Running warm up/down 21:58 [2] 3.37 km (6:31 / km)
shoes: Nike Lunarfly 4 (Pink)

jog back via the COE for a committee meeting.

Monday Oct 6, 2014 #

8 AM

Running 33:48 [2] 6.85 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)

Good little group with 6 of us on the double.

5 PM

Running 29:37 [2] 5.94 km (4:59 / km)
shoes: Nike Lunarfly 4 (Pink)

Pre circuits with Tom Horton.

Strength + Conditioning 25:00 [3]

Sunday Oct 5, 2014 #

1 PM

Running long 1:21:21 [2] 16.19 km (5:01 / km) +300m 4:36 / km
shoes: Nike Lunarfly 4 (Pink)

Saturday Oct 4, 2014 #

10 AM

Running 9:41 [2] 2.33 km (4:09 / km)
shoes: Nike Lunarfly 4 (Pink)

Downhill jog to eccy road to catch the bus with eryri be else, running pretty late a I somehow slept in

11 AM

Running 57:10 [2] 9.74 km (5:52 / km)
shoes: Inov8 X-Talon 190 (Orange)

ShUOC give it ago fell running

5 PM

Running 23:22 [2] 4.89 km (4:47 / km)
shoes: Nike Lunarfly 4 (Pink)

steady double day miles with bertie, he did 5 but I didn't want to over do it so just did 3, looking at 55-60 miles this week, feeling good too.

Friday Oct 3, 2014 #

6 PM

Running 41:04 [1] 8.3 km (4:57 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)

Easy

Thursday Oct 2, 2014 #

6 PM

Running warm up/down 14:55 [2] 3.18 km (4:41 / km)
shoes: Nike Lunarfly 4 (Pink)

7 PM

Running tempo 25:41 [4] 6.67 km (3:51 / km) +150m 3:28 / km
shoes: Nike Lunarfly 4 (Pink)

Tempo with Bertie, 0.5 mile flat ish the a mile and half steep with kicked like mad at the top then a flat undulating mile then a mile down hill finishing down shore lane.

Running warm up/down 11:52 [2] 2.05 km (5:47 / km)
shoes: Nike Lunarfly 4 (Pink)

Jog back

Wednesday Oct 1, 2014 #

3 PM

Running 1:15:55 [2] 13.68 km (5:33 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC porter

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