Training Log Archive: White KenyanIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
Note
(rest day)
Saturday Jul 30, 2016 #
Running warm up/down 9:31 [2] 2.09 km (4:33 / km)
shoes: Brooks Green Silence (GB)
Running hills 8:30 [5] 2.27 km (3:45 / km) +130m 2:55 / km
4 x hilly circuit loop
2.08.0
2.07.1
2.07.5
2.08.2
Controlled and consistent, just sitting a few metres off Sheeno.
Running hills 1:49 [5] 0.37 km (4:55 / km) +120m 1:52 / km
shoes: Brooks Green Silence (GB)
18.6
18.6
17.9
18.0
17.7
18.1
rough underfoot.
Running hills 48 [5] 0.17 km (4:42 / km) +80m 1:24 / km
shoes: Brooks Green Silence (GB)
11.9
12.1
11.9
12.0
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 12:47 [2] 2.53 km (5:03 / km)
shoes: Brooks Green Silence (GB)
Friday Jul 29, 2016 #
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: IceBug
Orienteering race 53:16 [4] 7.8 km (6:50 / km) +320m 5:40 / km
shoes: IceBug
Good tricky slope section to start, did well here and nailed it all - good compass. Then a weird passage route to 10 for 11 and 12. Then the course took a turn for the worst until 16 - pointless controls in fields full of bracken. Lost 90 seconds on 15 as the bracken was so high. Then took the straight route to 16 but couldn't find the path so was bashing through more bracken - should have headed south in hindsight. 16 to the finish was good and i felt good running in the mud. Going control 12 to 16 would have mad a perfect middle course in roughly 30-35 minutes, baffeled.
4th overall by 0.5 of a point. Runs have been consistent but consistently average. Half of the weeks mistakes were due to undergrowth though, one being put of by a fellow club member searching for a control and 2 by myself. But looking good as we look forward.
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: IceBug
Thursday Jul 28, 2016 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: IceBug
Orienteering race 1:00:04 [3] 10.8 km (5:34 / km) +195m 5:06 / km
shoes: IceBug
Good course and a nice long leg to 1, made hard by the rain and clouds. Went pretty straight and slow ticking off the main features on route. Another long leg to 5 but maybe played it safe sticking to close to the stoeny area and going south of it - north better? On 6 i could feel myself getting dragged off line on numerous occasions and despite trying to correct it i ended up 250 south of the control, not helped via trying to distinguish what was grass and what was rough open. +3. Got distracted by a club mate on 12 who was searching whilst i was on bearing but decided to be stupid and join his search. nailed 13 on bearing and then picked up the pace for the first time in the race to 14 and the end from there.
Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: IceBug
Orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: IceBug
Wednesday Jul 27, 2016 #
Running 20:00 [2] 4.3 km (4:39 / km)
shoes: Inov8 X-Talon 190 (Orange)
Drills 15:00 [1] 0.6 km (25:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 15:00 [2] 3.5 km (4:17 / km)
shoes: IceBug
Tuesday Jul 26, 2016 #
Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:09:26 [4] 10.8 km (6:26 / km) +375m 5:29 / km
Fucked up 1 but then ran well, until I did the same on 8. Maybe a RC error on 13 leaving 12 but also stopped at 13 as i thought it was the timed out crossing for some reason +25. Then turned up the gas and nailed the last few sections from 14 to 19. Flying on 20 but maybe didnt go direct enough to the path meaning in me running 200/300m more roughly only 15 seconds slower though? Maybe should have gone straight on 21? - but map said green forest? Not a bad run but nothing amazing, too hit and miss with a map which is completly green.
Running warm up/down 10:02 [1] 1.55 km (6:28 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 15:00 [3] 2.6 km (5:46 / km)
shoes: Inov8 X-Talon 190 (Orange)
Got caught out by the fake crags on the map on route to 2, congratulations and respect to Patrick for catching us all out here. Head to head with Nay with him getting a slight led after the whitè, back together in the assembly run through with after a jāy and all around the last lap, then I ramped the gears and left Nay in the dust (literally), bit of rêd and onto the last loop, perfect navigation somehow but just couldn't gets the côòls down so Nay got to the sea and back and there was little I could do. A solid 2nd place and a 1-2 for the OAC.
Monday Jul 25, 2016 #
Running warm up/down 10:42 [2] 2.19 km (4:53 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 34:43 [4] 6.84 km (5:05 / km) +105m 4:43 / km
shoes: Inov8 X-Talon 190 (Orange)
Set off 'ard and blew 50 seconds on 1 and 40 seconds on 2. Was good for the rest of the course expect from 6 and 8; +10 on 6 from being too far west but soon realised, too far east on 8 but somehow lost 30 seconds?? Good now up until 22, just went the wrong side of the bushes/spur so entered the control from the south. Also legs felt a little tired from 10 onwards, hopefully will be ok tomorrow. Solid performance again and 10th in a well packed front of the field, two consistent results in the bag, time to get a cheeky one now!
Running warm up/down 11:45 [1] 1.93 km (6:05 / km)
shoes: Nike Pegasus 30
Sunday Jul 24, 2016 #
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: IceBug
Orienteering race 1:05:59 [4] 11.9 km (5:33 / km) +275m 4:58 / km
shoes: IceBug
A good start to the week, lost 3 minutes on 5 getting stuck in the green getting to the path and then just before the control circle as I couldn't find small path into the area as it was covered in head high bracken. Good from here on in but small wobble on 9 and 14 about 45 in total. 20 second son 3 too. But some really good navigation, especially in the tricker parts like 8.
Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Nike Pegasus 30
Saturday Jul 23, 2016 #
Cycling 41:00 [1]
Friday Jul 22, 2016 #
Running warm up/down 7:30 [2] 1.6 km (4:41 / km)
shoes: Nike Pegasus 30
Running intervals 1 [5] 3.4 km ( / km)
shoes: Boston Boost
3.03.
69, 67, 67.
Saturday Jul 16, 2016 #
Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Brooks Green Silence (GB)
Running hills 7:00 [4] 2.2 km (3:11 / km)
shoes: Brooks Green Silence (GB)
Friday Jul 15, 2016 #
Running 36:45 [2] 5.01 mi (7:20 / mi)
shoes: Nike Pegasus 30
Running 35:57 [2] 5.34 mi (6:44 / mi)
shoes: Brooks Green Silence (GB)
Thursday Jul 14, 2016 #
Running warm up/down 11:34 [2] 1.59 mi (7:16 / mi)
shoes: Nike Pegasus 30
Running race 15:57 [5] 5.0 km (3:11 / km)
shoes: Boston Boost
Running warm up/down 12:13 [2] 1.57 mi (7:47 / mi)
shoes: Nike Pegasus 30
Wednesday Jul 13, 2016 #
Running 19:11 [2] 2.59 mi (7:24 / mi)
(rest day) shoes: Nike Pegasus 30
Tuesday Jul 12, 2016 #
Running warm up/down 21:28 [2] 3.99 km (5:23 / km)
shoes: IceBug
Orienteering race 49:16 [4] 6.8 km (7:15 / km) +260m 6:05 / km
shoes: IceBug
4 minutes behind Tom, splits were similar I just binned 4.30 on two controls. Bit angry with the mistakes (10 and 15) but dont think you would get map/control like that in a big race. Shape felt good, but still needs work on the hills.
5) +15, should have taken the road route.
8) +10, micro route choice around the ponds.
10) +2.30, form line knoll, was within 5m of the control, map just doesnt seem right there/ proximity to the path etc.
12) +30, went straight when the path route was quicker, nailed the control though so good slope practice.
15) +50, unmapped fallen tree/bush just before the thicket the control was on.
21) +2.00, bad compass, was too high on the slope.
Monday Jul 11, 2016 #
Running tempo 26:00 [4] 7.16 km (3:38 / km)
shoes: Nike Pegasus 30
Feeling tired today and almost feel asleep before I ran. Watch didn't pick up signal as I pressed some 'use indoors' button and didn't know how to change it back so just set off and thought I would guess the paces off feel, aiming for 7.15, 6.10, 5.10 miles.
Paces (lol): 6.22, 5.44, 5.15.
Running warm up/down 10:15 [1] 2.3 km (4:27 / km)
shoes: Nike Pegasus 30
Sunday Jul 10, 2016 #
Running 1:18:43 [1] 16.1 km (4:53 / km)
shoes: Nike Pegasus 30
Saturday Jul 9, 2016 #
Running warm up/down 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 13:45 [4] 3.55 km (3:52 / km)
shoes: Inov8 X-Talon 190 (Orange)
3) +8, bad RC and then executed the bad route even worse by missing the early alleyway.
8) +10, bad RC, need to look at wider picture and not be focused on going so straight.
10) +6, missed RC.
14) +3, hungry and slow.
16) +5, missed RC.
18) +2, wrong way around the garage, no need to go around it.
-
Legs a little tired, but running well considering, didnt feel like I was ever pushing too hard except the marsh field. Splits were good, just a few mistakes, working my way back..
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 49 [4] 0.25 km (3:16 / km)
shoes: Inov8 X-Talon 190 (Orange)
Using as a WU
Orienteering race 48 [4] 0.25 km (3:12 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 13:25 [4] 3.6 km (3:44 / km)
shoes: Inov8 X-Talon 190 (Orange)
+44 on Chris S and +74 Overall to Chris.
7) +5, little slow and almost cut in to early.
8) +2, bad twisty RC.
10) +10, only +3 in real life but similar leg to course 1 across the field and I should have gone straight and would have been quicker.
11) +5, bad RC, need to look wider.
12) +5, bad RC.
15) +8, too straight, but also control was getting stolen as I was there so was a bit of drama! need to pick wider quicker routes.
17) +5 slow speed.
18) +2, slow speed.
-
Not bad, but need to spot wider and quicker routes, I have become tunnel visioned on going straight. Legs tired, but I am training not racing currently.
Running warm up/down 12:00 [1] 2.4 km (5:00 / km)
shoes: Nike Pegasus 30
Friday Jul 8, 2016 #
Cycling 1:05:00 [1]
(rest day)
Thursday Jul 7, 2016 #
Running 13:35 [2] 2.0 mi (6:47 / mi)
shoes: Boston Boost
Running tempo 10:00 [4] 1.89 mi (5:17 / mi)
shoes: Boston Boost
First mile was good then second mile into a bit of a head wind, so had to work a bit.
Running intervals 4:00 [4] 0.9 mi (4:27 / mi)
shoes: Boston Boost
Focusing on maintaining tall form, fast, but nice and controlled; fluid.
Wednesday Jul 6, 2016 #
Running 29:10 [2] 3.99 mi (7:19 / mi)
shoes: Nike Pegasus 30
Running 35:15 [2] 5.0 mi (7:03 / mi)
shoes: Nike Pegasus 30
Cycling 1:05:00 [1]
Tuesday Jul 5, 2016 #
Running 1:07:00 [2] 16.35 km (4:06 / km)
shoes: Nike Pegasus 30
Monday Jul 4, 2016 #
Running warm up/down 9:00 [2] 2.0 km (4:30 / km)
shoes: Nike Pegasus 30
Running intervals 9:18 [5] 3.4 km (2:44 / km)
shoes: Boston Boost
1000m (120), 4x400m (90), 4x200m (60).
2.54, 65, 66, 66, 67, 30, 30, 30, 30.
First session in about 2/3 weeks, so a wake up for the legs!! Not to bad though, aiming for the k in about 3k pace so happy with a 2.54 but didn't feel to bad, could have done another k at that pace I think. Knew I would find the 400s hard, always have done, cluthing onto the back of the lads, not too happy with the times, but will take them for first bit of fast running in a while. Happy with the 200s and hurting from the 400s but nice and consistent and didn't wreck myself, had another gear in the locker room. Lads all in spikes too! Nice set of races coming up now and no interruptions apart from the Welsh 5 days so hopefully can put some solid work in.
Running warm up/down 16:00 [2] 2.1 mi (7:37 / mi)
shoes: Nike Pegasus 30
Sunday Jul 3, 2016 #
Running long 1:35:00 [2] 17.5 km (5:26 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Jul 2, 2016 #
Running warm up/down 25:00 [2] 5.5 km (4:33 / km)
shoes: Nike Pegasus 30
Drills warm up/down 5:00 [2] 0.4 km (12:30 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 15:36 [4] 3.78 km (4:08 / km)
shoes: Inov8 X-Talon 190 (Orange)
Mistakes:
5: 10 seconds, didn't count the houses so hesitated and stopped to early.
6: 10 seconds, ran all the way round the bin hut as it was mapped a buidling on the map but it was on the inside, should have been mapped as inside fence corner not a impassable building. GG and Chris got here because of this mistake.
8: 5 seconds, took the steps route, not the wider but much quicker grassey slope.
11: 10 seconds, straight forward leg, but the gap in the hedge on the map wasn't in the terrain so stopped to try find it, GG just went round, I couldn't find it so went round but had binned another 5 seconds because of searching.
15: 2 seconds, into the woods for the rocky pit and went flying into a lot of logs on the floor.
Started well then a couple of errors, 5 and 8 were my fault, but also lost 20 seconds because of the map before the run through. After 11 I pushed too hard to get back with GG and then my legs felt spent from the tempo on Thursday :( Not happy with my run or shape today but lost of positives too.
Great to finally have a mixed sprint relay in Britain, considering we are a sprint nation now, British Orienteering is so far behind. Thankfully people like GG are driving these things forward. I think the event was a great success, it would be good to pair it up with the sprint weekend and then move that into May/June time, then either pair the middle with the Nights or have it on Saturday and then attach a long on the Sunday to add another high profile weekend into the UK racing calendar, for the UK elite league etc. Although I dont think the double run should be continued as it removes the club/team feel.
Friday Jul 1, 2016 #
Running 38:00 [2] 8.5 km (4:28 / km)
shoes: Nike Pegasus 30
Strength + Conditioning 20:00 [1]