Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Mar 31, 2015:

activity

time

miles

Running

7:50:48

61.09

(7:42)

98.31

(4:47)

Orienteering

6:01:06

42.55

(8:29)

68.48

(5:16)

550

149 /

167c

89%

Cycling

2:09:28

Strength + Conditioning

1:05:00

Drills

10:00

0.81

(12:23)

1.3

(7:42)

Total

17:16:22

104.45

168.09

550

149 /

167c

89%

2:11

0:00

» now

Monday Mar 23, 2015 #

6 PM

Running 14:58 [2] 3.45 km (4:20 / km)
shoes: Adidas Boost

Moss Lane

Cycling intervals 20:05 [2]

8.39km

Sunday Mar 22, 2015 #

10 AM

Running long 1:11:29 [2] 14.86 km (4:49 / km)
(sick) shoes: Adidas Boost

Hilly.

Saturday Mar 21, 2015 #

11 AM

Running warm up/down 11:58 [2] 2.78 km (4:18 / km)
shoes: Adidas Boost

Orienteering 13:01 [4] 3.4 km (3:50 / km)
shoes: Inov8 X-Talon 190 (Orange)

RAF Linton-On-Ouse YHOA Sprint - Prologue

Woke up to another sniffle :@ Bit of a struggle to find them high end gears and felt like i was ragging myself to get up to full speed on a few parts. To be expected after two weeks off normal training and being pretty ill.

Good technically, just one mistake where i misread the steps on a alleyway as a wall, unclear? (+15/20) and maybe could have taken the smoother route on the longer leg? Good though and pretty positive.

Running warm up/down 5:58 [1] 1.05 km (5:41 / km)
shoes: Inov8 X-Talon 190 (Orange)

1 PM

Running warm up/down 10:23 [2] 2.25 km (4:37 / km)
shoes: Adidas Boost

Orienteering 12:24 [5] 3.27 km (3:48 / km)
shoes: Inov8 X-Talon 190 (Orange)

RAF Linton-On-Ouse YHOA Sprint - Final

Pretty clean run, just one route choice where i took what i though was the shorter route but the longer was smoother.

Legs felt like they had been woken up and felt like my legs of a few weeks ago with some good speed which was encouraging. Still a few parts where i wanted to push harder. Time to get rid of this cold and get a few good sessions in.

2 PM

Running warm up/down 11:29 [1] 1.93 km (5:57 / km)
shoes: Inov8 X-Talon 190 (Orange)

WD with Jobba.

Friday Mar 20, 2015 #

Note
(rest day)

Thursday Mar 19, 2015 #

5 PM

Running warm up/down 9:26 [2] 2.19 km (4:18 / km)
shoes: Adidas Boost

6 PM

Orienteering intervals 26:53 [4] 6.87 km (3:55 / km)
shoes: Adidas Boost

Running warm up/down 13:18 [1] 2.37 km (5:37 / km)
shoes: Adidas Boost

Wednesday Mar 18, 2015 #

2 PM

Cycling 33:17 [2]

Racing Brother Hassan to Fox House.

12.83km

3 PM

Running warm up/down 10:45 [2] 2.11 km (5:06 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 44:21 [2] *** 7.37 km (6:01 / km) +280m 5:03 / km
spiked:14/17c shoes: Inov8 X-Talon 190 (Orange)

Longshaw Midland Champs

bad on 1 and 2 but then got into the map and area and was orienteering well.

5 PM

Running warm up/down 7:20 [1] 1.31 km (5:36 / km)
shoes: Inov8 X-Talon 190 (Orange)

Cycling 35:57 [1]

13.63km

Tuesday Mar 17, 2015 #

6 PM

Running warm up/down 13:06 [2] 2.85 km (4:36 / km)
shoes: Adidas Boost

Running intervals 16:00 [4] 4.72 km (3:23 / km)
shoes: Qasics Hyper XC

Didn't fancy the full bonderenko at the track tonight, so opted for a easier session down at Endcliffe to ease back into things. Session was 5x 3min (30), 1 min, (120). Just 4 though not to over cook it.

Dirty horrible swampy field, havent missed it, not bad pace with this and at the front on my own as some people were on the paths. Not running too hard, but not chilling. Good to be back on a session.

904, 309.
872, 294.
872, 302.
887, 289.

7 PM

Running warm up/down 18:45 [1] 3.21 km (5:50 / km)
shoes: Adidas Boost

Monday Mar 16, 2015 #

5 PM

Running warm up/down 6:48 [2] 1.59 km (4:17 / km)
shoes: Adidas Boost

Orienteering 22:56 [3] 5.1 km (4:30 / km)
shoes: Adidas Boost

Running warm up/down 8:26 [1] 1.54 km (5:29 / km)
shoes: Adidas Boost

6 PM

Strength + Conditioning 15:00 [1]

Didnt want to over do it with it still lingering so just the easy stuff/stretches

Sunday Mar 15, 2015 #

11 AM

Running warm up/down 8:25 [2] 1.81 km (4:39 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 1:01:04 [4] 11.7 km (5:13 / km)
spiked:22/25c shoes: Inov8 X-Talon 190 (Orange)

CSC at Sherwood

Feeling fresh after a week of resting to get rid of this stinking cold, but knew that i wasn't quite back to 100% yet and had the effects lingering around.

Pretty clean run, but not able to push on completely, stuck in gear 3. Saw Paul which was good and and should be back to normal this week hopefully so long im smart. No mistakes apart from a banana out of the spectator.

Positive.

Drills warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Running warm up/down 11:52 [1] 2.01 km (5:54 / km)
shoes: Inov8 X-Talon 190 (Orange)

Saturday Mar 14, 2015 #

2 PM

Cycling 22:16 [2]

6.3km, took a wrong turning too.

3 PM

Orienteering 43:52 [2] 5.72 km (7:40 / km)
spiked:29/36c shoes: Inov8 X-Talon 190 (Orange)

Loxley

4 PM

Cycling 17:53 [2]

5.15km, fast downhill then a long climb.

Friday Mar 13, 2015 #

3 PM

Running warm up/down 10:18 [2] 2.08 km (4:57 / km)
shoes: Adidas Boost

Orienteering 22:42 [2] 4.92 km (4:37 / km)
shoes: Adidas Boost

4 x 1 Frazzle

4 PM

Running warm up/down 16:45 [1] 3.27 km (5:07 / km)
shoes: Adidas Boost

Monday Mar 9, 2015 #

Note
(sick) (rest day)

frustrating

Sunday Mar 8, 2015 #

Note
(sick) (rest day)

Decided not to run Trafford 10k last night due to this cold. Would have ran a slow time and hindered the recovery.

Saturday Mar 7, 2015 #

6 PM

Running 24:23 [2] 5.12 km (4:46 / km)
shoes: Nike Mileage Boots

moss lane

Friday Mar 6, 2015 #

10 AM

Strength + Conditioning 25:00 [1]
(rest day)

Physio - not feeling 100% either :@

Thursday Mar 5, 2015 #

12 PM

Running warm up/down 7:06 [2] 1.52 km (4:40 / km)
shoes: Nike Mileage Boots

Orienteering 16:57 [3] *** 3.44 km (4:56 / km)
spiked:27/28c shoes: Nike Mileage Boots

1 PM

Running warm up/down 10:48 [1] 2.01 km (5:22 / km)
shoes: Nike Mileage Boots

Wednesday Mar 4, 2015 #

4 PM

Running 48:14 [2] 10.16 km (4:45 / km)
shoes: Adidas Boost

Easy with Brother Omar.

Tuesday Mar 3, 2015 #

5 PM

Running warm up/down 25:08 [2] 5.84 km (4:18 / km)
shoes: Nike Mileage Boots

To Woodburn

6 PM

Running intervals 15:15 [5] 5.0 km (3:03 / km)
shoes: Adidas Adizero Adios

5x1km (200 jog/90sec) with Hallamshire/Unay boys.

3.01, 3.02, 3.04, 3.04, 3,04.

Good little session, was looking forward to it all day. Felt pretty tired in the day though, still a high rolling 7 days. Taking turns leading the rep with MP himself, Brother Abdul and 2 off the decent Hallamshire lads while Andy was of the front.

Feeling good and pretty happy with these times, still definality a lot more in the tank if I was fully fresh, come summer etc.

Running 16:42 [1] 2.94 km (5:41 / km)
shoes: Nike Mileage Boots

WD with the Lego King. #Processing

Drills warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Mileage Boots

Excessive banter flowing tonight from a large squad.

Monday Mar 2, 2015 #

Note
(rest day)

Monthly Monday rest morning. Never felt so good!

5 PM

Running warm up/down 13:03 [2] 2.85 km (4:35 / km)
shoes: Nike Mileage Boots

whipping into shape.

Orienteering 20:02 [2] 4.57 km (4:23 / km)
spiked:27/28c shoes: Nike Mileage Boots

Walkey map run

Running warm up/down 7:40 [1] 1.47 km (5:13 / km)
shoes: Nike Mileage Boots

6 PM

Strength + Conditioning 25:00 [1]

standard, feelin' strong.

Running warm up/down 3:56 [1] 0.59 km (6:40 / km)
shoes: Nike Mileage Boots

Sunday Mar 1, 2015 #

11 AM

Running warm up/down 8:23 [1] 1.59 km (5:16 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Orienteering 1:16:54 [3] 12.12 km (6:21 / km) +270m 5:43 / km
spiked:30/33c shoes: Inov8 X-Talon 190 (Orange)

Cruising round the SYO Cawthorne and Deffer Woods event.

only mistakes:

25 seconds on 27, got dragged.
1.45 on 30, a pit on a undergrowth boundary which was weird. bearing was good but didn't get the control? few time loses here looking at win splits.

few other time loses such as 3, just steady or getting caught in brambles. in general and good run and enjoyed the area, most splits simialr to johny and oli. good training run and never running too fast.

http://obasen.orientering.se/winsplits/online/en/d...

1 PM

Running warm up/down 12:41 [1] 1.84 km (6:54 / km)
shoes: Inov8 X-Talon 190 (Orange)

WD, decent.

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