Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending May 31, 2015:

activity

time

miles

Running

16:45:06

140.19

(7:10)

225.62

(4:27)

1617

Cycling

3:31:56

Orienteering

1:34:36

11.55

(8:12)

18.58

(5:05)

16 /

19c

84%

Drills

14:00

1.06

(13:15)

1.7

(8:14)

Total

22:05:38

152.8

245.9

1617

16 /

19c

84%

1:38

0:00

» now

Sunday May 31, 2015 #

12 PM

Running long 1:38:00 [1] 19.39 km (5:03 / km)
shoes: Inov 8 X-Talon 190

Porter, redmires, Wyoming brook, Rivelin

Saturday May 30, 2015 #

8 AM

Running warm up/down 11:46 [2] 2.78 km (4:14 / km)
shoes: Adidas Boost

9 AM

Running tempo 17:21 [5] 5.0 km (3:28 / km) +30m 3:22 / km
shoes: Adidas Boost

Hillsborough parkrun - 2nd

Really tired, could have gone back to sleep but thought I'd get up and do it. Pretty poor time but not bad after a quickish run in parts yesterday and getting hammered on Thursday.

Running warm up/down 16:51 [2] 2.97 km (5:40 / km)
shoes: Adidas Boost

Big climb back upto Crookes

Friday May 29, 2015 #

6 PM

Running 41:36 [2] 9.97 km (4:10 / km)
shoes: Adidas Boost

Wednesday May 27, 2015 #

5 PM

Running 44:07 [2] 8.62 km (5:07 / km) +210m 4:34 / km
shoes: Adidas Boost

Easy run around standard Rivelin with some white Kenyans.

Tuesday May 26, 2015 #

5 PM

Running 23:24 [2] 5.56 km (4:13 / km)
shoes: Adidas Boost

To the track

6 PM

Running intervals 11:51 [5] 4.07 km (2:55 / km)
shoes: Adidas Boost

1k breakups - 600 (100) 400 (300)

1.46 - 67
1.49 - 69
1.46 - 70
1.50 - 70

Feeling really tired after recent running and grafting with work so just did four but pleased with it how I felt. Good to see the Gremlin out of his cave.

Running warm up/down 12:07 [1] 2.4 km (5:03 / km)
shoes: Adidas Boost

WD jog, slight confrontation between Tommy H and a small Asian gezzer.

Drills warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Adidas Boost

Monday May 25, 2015 #

6 PM

Running 56:29 [2] 12.43 km (4:33 / km) +200m 4:12 / km
shoes: Adidas Boost

Group run, pretty hilly as per. Shape is returning but by bit.

7 PM

Running warm up/down 1:30 [1] 0.4 km (3:45 / km)
shoes: Adidas Boost

Just the annual standard WD from sainsburys :)

Sunday May 24, 2015 #

11 AM

Running long 1:11:52 [2] 16.56 km (4:20 / km) +334m 3:57 / km
shoes: Adidas Boost

Porter, along the top and back along sandygate with Bertie. Good to be back running on a Sunday and at a good pace at times and pushing up Porter testing Bertie ;)

Saturday May 23, 2015 #

9 AM

Cycling 1:00:24 [2]

22.89km - 2:38min/km

Got a nwaughty little blow out a mile from home which was a pain in the arse.

Friday May 22, 2015 #

8 PM

Running 30:11 [3] 6.95 km (4:21 / km) +203m 3:47 / km
shoes: Adidas Boost

Bole hills hilly tempo route.

Long afternoon in the Dam House left me a bit salted, but for a while now I've wanted to test out what running drunk felt like - effortless and efficient.

Wednesday May 20, 2015 #

6 PM

Cycling 44:24 [2]

18.00km - 2:28min/km

Long day of number crunching so decided the bike would be more enjoyable as I was pushed for time. Very windy for the first half and all up hill. Shout out to skids95.

Tuesday May 19, 2015 #

5 PM

Running 27:00 [2] 5.8 km (4:39 / km)
shoes: Adidas Boost

To Woodburn

6 PM

Drills warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Adidas Boost

Running race 10:08 [5] 3.63 km (2:47 / km)
shoes: Adidas Adizero Adios

5x400 [50]
[180]
3x400 [50]
[180]
1x400

66,66,66,67,68,67,67,71,64

Sat back on the group for the 71 thinking it would be normal pace but got stuck in bad track traffic, as for the 64, wasn't able to open up until 150m to go.

Think some shape is returning! Only going to get quicker, time to start racing again soon! :)

Running warm up/down 12:38 [1] 2.48 km (5:06 / km)
ahr:2 shoes: Adidas Boost

WD with the squad

Monday May 18, 2015 #

6 PM

Running 56:05 [2] 12.6 km (4:27 / km) +200m 4:07 / km
shoes: Adidas Boost

Athletics, big squad in force and many big claims being thrown about. First time my legs have felt tired in a while, grind is slowly picking up pace now. 1.5 weeks of work left.

Sunday May 17, 2015 #

7 PM

Cycling 35:00 [2]

Saturday May 16, 2015 #

10 AM

Running warm up/down 12:23 [2] 2.82 km (4:23 / km)
shoes: Adidas Boost

Jog to Endcliffe sweating out some ale

Running intervals 20:00 [4] 5.85 km (3:25 / km)
shoes: Adidas Boost

4x3, 2x2, 4x1 with Paul and Bertie.

11 AM

Running warm up/down 14:51 [1] 2.68 km (5:32 / km)
shoes: Adidas Boost

Friday May 15, 2015 #

6 PM

Running 53:27 [2] 10.84 km (4:56 / km) +400m 4:10 / km
shoes: Adidas Boost

Athletics run in Rivelin then up heroes, nice lead group of BH and PT, good banter as always.

Thursday May 14, 2015 #

8 PM

Running tempo 9:47 [4] 2.66 km (3:41 / km) +40m 3:25 / km

Sometimes you can have a cheeky Nandos, this was definality a cheeky tempo. No time to run today and felt bad so went for a blast round Bole Hills.

Wednesday May 13, 2015 #

5 PM

Cycling 43:31 [2]

Redmires, nice day.

17.81km - 2:23min/km

Tuesday May 12, 2015 #

6 PM

Cycling 28:37 [2]

10.71km - 2.40min/km

Too busy with work and running/intervals will just tire me out even more like it has been, so got to take it easy.

Monday May 11, 2015 #

6 PM

Running 48:11 [2] 10.51 km (4:35 / km)
shoes: Adidas Boost

Crimcar with Bertie

Sunday May 10, 2015 #

11 AM

Running warm up/down 6:13 [1] 1.11 km (5:36 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Orienteering race 48:02 [2] 7.49 km (6:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

British Middle

Lacking O recently and not my type of area. Big miss on 5 then taking it easy and enjoying it with no pressure. One of those weird British middle areas again.

1 PM

Running warm up/down 6:27 [1] 1.01 km (6:23 / km)
shoes: Inov8 X-Talon 190 (Orange)

Saturday May 9, 2015 #

11 AM

Running warm up/down 6:48 [2] 1.6 km (4:15 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 16:49 [4] 4.09 km (4:07 / km)
shoes: Adidas Boost

Qualifier

Running warm up/down 7:19 [1] 1.32 km (5:33 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Running warm up/down 11:26 [1] 2.02 km (5:40 / km)
shoes: Inov8 X-Talon 190 (Orange)

3 PM

Orienteering race 15:17 [4] 3.68 km (4:09 / km)
shoes: Inov8 X-Talon 190 (Orange)

Final

4 PM

Running warm up/down 9:48 [1] 1.82 km (5:23 / km)
shoes: Inov8 X-Talon 190 (Orange)

Friday May 8, 2015 #

8 PM

Orienteering 14:28 [2] *** 3.32 km (4:21 / km)
spiked:16/19c shoes: Adidas Boost

Aldershot training

First orienteering in a while, carried my sprint on where I left off - good. Looking forward to tomorrow, don't have any exception after such a few shit months of training/illness.

Drills 5:00 [2] 0.5 km (10:00 / km)
shoes: Adidas Boost

Surprising fast strides?