Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Running	51	23:06:29	184.96	(7:30)	297.67	(4:39)	209
Orienteering	11	4:43:34	32.88	(8:38)	52.91	(5:22)	310
Cycling	1	1:00:00
Core/Stretching	1	45:00
Total	54	29:35:03	217.84		350.58		519

1:34

0:00

» now

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4

11 AM

Running warm up/down 6:49 [2] 1.31 km (5:12 / km)
shoes: IceBug

Orienteering race 38:31 [5] 6.56 km (5:52 / km)
shoes: IceBug

JK Middle - 21st

12 PM

Running warm up/down 15:29 [1] 2.01 km (7:42 / km)
shoes: IceBug

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint

2 PM

Running warm up/down 15:25 [1] 3.32 km (4:39 / km)
shoes: BIG STONKING MILERS

Interesting WU

Orienteering race 14:17 [5] 3.89 km (3:40 / km)

JK Sprint - 12th

If you had offered me this result yesterday when I had my head down the toilet I would have taken it, but I have been aiming for much more and much more was achievable if it hadn’t been for yesterday. Stumoch imporoving after a shed load of rennies but far from ideal. Warming up confirmed this but just had to get on with it abliet with a major confidence knock, stress and thus race strategy was up in the air. A real shame but still a solid result but so much more was achievable.

3 PM

Running warm up/down 12:25 [2] 2.38 km (5:13 / km)
shoes: BIG STONKING MILERS

Thursday Mar 29, 2018 #

Note
(sick) (rest day)

Unintended rest day. Up from 2am with a burning stomach being sick :(

Wednesday Mar 28, 2018 #

Note
(rest day)

C • Recovering 2

Tuesday Mar 27, 2018 #

7 PM

Running 15:08 [2] 3.13 km (4:50 / km)
shoes: BIG STONKING MILERS

Running intervals 8:49 [5] 3.33 km (2:39 / km)

2 x 3 x 400 (80) @ 3, 15, 8 pace; 4 x 200 catwalk (30).

67.9, 65.7, 64.0.

68.6, 66.9, 64.5.

32.9, 33.2, 33.4, 33.3.

Not particularly sure of 1500m and 800m pace but had a quick chat with Mr Calculas and managed to rustle up some figures. 3ks a little quick due to the group setting off very quick despite me still holding back and then feeling like I was floating at the start of the second set. 1500 about right. 800 a little slow but in line with Mr Calculas's session forecast.

8 PM

Running warm up/down 25:00 [1] 4.73 km (5:17 / km)
shoes: BIG STONKING MILERS

Extended WD

Monday Mar 26, 2018 #

12 PM

Running 40:01 [2] 8.82 km (4:32 / km)
shoes: BIG STONKING MILERS

2 PM

Core/Stretching 45:00 [1]

Sunday Mar 25, 2018 #

1 PM

Running warm up/down 22:11 [1] 4.24 km (5:14 / km)
shoes: BIG STONKING MILERS

2 PM

Running race 12:18 [5] 3.82 km (3:13 / km) +17m 3:09 / km

Northern 12 Stage @ Birkenhead Park - leg 10 - Vale Royal 12th.

Legs not feeling great warming up after yesterdays bramble fest. Despite this ran solid, but nothing special. Made the most of the downhill ish in the first mile and tailwind to for a 4.50 mile. Stretch to the road crossing with the headwind then seemed to take forever but kept pushing. Wiggly around the lake. 5.25 mile. Similar pace for the last stretch. Legs felt ok but felt a little tired preventing me from moving up a gear. Good team performance despite a few last minute drop outs. Possible team at nationals?

3 PM

Running warm up/down 30:26 [2] 6.3 km (4:50 / km)
shoes: BIG STONKING MILERS

WD lap with GEO and then another with Raz.

Saturday Mar 24, 2018 #

Event: JOK Chasing Sprint

11 AM

Running warm up/down 7:11 [1] 1.44 km (4:59 / km)
shoes: IceBug

Insufficient WU via some fertilisation.

12 PM

Orienteering race 22:12 [4] 3.67 km (6:03 / km)
shoes: IceBug

Running warm up/down 8:53 [1] 1.71 km (5:12 / km)
shoes: IceBug

2 PM

Running warm up/down 10:40 [2] 2.38 km (4:29 / km)
shoes: IceBug

Better WU.

Orienteering race 21:22 [3] 3.86 km (5:32 / km)
shoes: IceBug

Running warm up/down 12:50 [1] 1.96 km (6:33 / km)
shoes: IceBug

Friday Mar 23, 2018 #

Note
(rest day)

Thursday Mar 22, 2018 #

11 AM

Running 17:55 [2] 4.13 km (4:20 / km)
shoes: BIG STONKING MILERS

Welcome to the 1755 club

7 PM

Running warm up/down 15:45 [2] 3.19 km (4:56 / km)
shoes: BIG STONKING MILERS

WU with Miles.

Running intervals 10:40 [4] 3.79 km (2:49 / km)

4 x 10 controlled hill to start then 2 x 5 x 60 (60).

Hitting the bench which I think is 350 comfy each time. Strong headwind for the first 200. Kept it controlled and let the others go off to start with on the first few reps but soon found myself chilling behind Raz and Cam. Jacob just ahead. Lead the group for a rep or two at the end. Last rep solo due to my session being 2 x 5, however that was my quickest rep. Good session keeping it under the hat. Feeling gangly.

8 PM

Running warm up/down 16:11 [2] 3.12 km (5:11 / km)
shoes: BIG STONKING MILERS

WD with Miles and Raz. Yes that is correct. Some horrible chat on the streets of Winsford.

Wednesday Mar 21, 2018 #

1 PM

Orienteering 34:23 [2] 4.87 km (7:04 / km)
shoes: IceBug

Shugborough - good apart from a lapse heading into 20.

Running 17:09 [2] 3.27 km (5:15 / km)
shoes: IceBug

Transitional movements

2 PM

Orienteering 20:42 [2] 3.05 km (6:47 / km)
shoes: IceBug

Haywood Warren - bit of a mare trying to find the start due to having to run blind without a map from the car park which wasn’t on this map and was contour only. Struggled to find the pit on 7 which resulted in some searching and then being off track for 8. Bit faster to the end before bumping into Willy G and had a quick chat.

Tuesday Mar 20, 2018 #

7 PM

Running warm up/down 14:36 [2] 3.2 km (4:34 / km)
shoes: BIG STONKING MILERS

WU with Raz, Geo and Ed

Running intervals 14:46 [5] 5.23 km (2:49 / km)
shoes: Brooks Green Silence (GB)

4 x 10 seconds; 6 x 2 minutes (120); 4 x 30 seconds (30).

2 minutes at 3k pace as VR sessions progress from XC to track.

70 second lapping for the first 5, last rep at 69. Cinder much better than normal, lacking puddles so not too muddy.

8 PM

Running warm up/down 16:16 [1] 3.22 km (5:03 / km)
shoes: BIG STONKING MILERS

WD with Raz

Monday Mar 19, 2018 #

10 AM

Running 25:25 [1] 4.49 km (5:40 / km) +162m 4:48 / km
shoes: Inov8 X-Talon 190 (Orange)

1.5m high snow drifts

7 PM

Running 34:00 [1] 6.29 km (5:24 / km)
shoes: BIG STONKING MILERS

Ranmoor

Sunday Mar 18, 2018 #

7 PM

Running 1:04:00 [2] 16.0 km (4:00 / km)
shoes: BIG STONKING MILERS

feat Leicester v Chelsea

Saturday Mar 17, 2018 #

1 PM

Running 41:30 [1] 6.73 km (6:10 / km)
shoes: Inov8 X-Talon 190 (Orange)

From D's up to West Nab. Snowy day and the wind closed in heading up on my back. Was planning on a longer loop but decided with the weather closing in to head straight back. Wind and snow in my face all the way down and had to keep resting behind big boulders. Was absolutely freezing. Memories of JK long 2016.

Friday Mar 16, 2018 #

12 PM

Running 45:01 [2] 9.21 km (4:53 / km)
shoes: BIG STONKING MILERS

Muddy Rivelin.

Thursday Mar 15, 2018 #

3 PM

Running warm up/down 10:01 [1] 1.99 km (5:02 / km)
shoes: BIG STONKING MILERS

EZWU

Orienteering 20:03 [4] 4.73 km (4:14 / km)
shoes: BIG STONKING MILERS

1 - 3.04; 698m; 4.24m/k
Read 1 wrong so took less direct route, but was not helped via quality of printing.

2 - 3.07; 732m; 4.17m/k
Good.

3 - 3.07; 715m; 4.22m/k
Good.

4 - 3.03; 777m; 3.56m/k
Good. Longer route on 1, but quicker?

5 - 2.50; 633m; 4.29m/k
Direct on 1 and 3, but round quicker?

6 - 2.31; 608m; 4.08m/k
Good expect a micro route choice on 1 and wider route on 4.

7 - 2.19; 564m; 4.07m/k
Good.

Running warm up/down 13:27 [1] 2.01 km (6:41 / km)
shoes: BIG STONKING MILERS

7 PM

Running 27:33 [1] 5.03 km (5:29 / km)
shoes: BIG STONKING MILERS

Supplementary

Wednesday Mar 14, 2018 #

11 AM

Running 27:38 [2] 6.44 km (4:17 / km)
shoes: BIG STONKING MILERS

EZ4 Moss Lane

C • Time 4

5 PM

Running 49:53 [2] 11.31 km (4:25 / km)
shoes: BIG STONKING MILERS

7 miles with Mr Albert Houghton

Tuesday Mar 13, 2018 #

7 PM

Running warm up/down 15:06 [2] 3.22 km (4:41 / km)
shoes: BIG STONKING MILERS

WU jog

Running intervals 15:42 [5] 5.4 km (2:54 / km)
shoes: Brooks Green Silence (GB)

4 x 10' controlled uphill; 60' hard (60'); 3 min @ 3k pace (60'); 6 min @ 5k pace (60'); 3 @ 3k pace (60'); 60' hard (60'); 4 x 15' controlled flat.

8 PM

Running warm up/down 18:26 [1] 3.41 km (5:24 / km)
shoes: BIG STONKING MILERS

WD jog with Chris Williams

Monday Mar 12, 2018 #

10 AM

Running 20:00 [1] 4.15 km (4:49 / km)
shoes: BIG STONKING MILERS

Easy1

6 PM

Cycling 1:00:00 [2]

19.5 miles

Sunday Mar 11, 2018 #

11 AM

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: IceBug

Easy jog to the start. A little tired after a busy few days.

Orienteering race 51:15 [4] 8.69 km (5:54 / km) +200m 5:17 / km
shoes: IceBug

Nesscliffe CSC

12 PM

Running warm up/down 19:03 [2] 3.09 km (6:10 / km)
shoes: IceBug

WD jog in the forest.

Saturday Mar 10, 2018 #

12 PM

Running warm up/down 15:24 [1] 3.16 km (4:52 / km)
shoes: BIG STONKING MILERS

WU along the main road. Legs a little tired to start with.

Orienteering race 13:45 [4] 3.21 km (4:17 / km) +60m 3:55 / km
shoes: Inov8 X-Talon 190 (Orange)

Scottish Sprint Championships Prologue - Stirling University

Good. Legs lacking that top gear but didnt except it to be available today. Intense start, excess route to 3 but by that, good. Excess route on 8 due to parked cars/exit direction/knowledge of..? Field was good just hesitated on the way to 10 and felt the lack of top gear here when i wanted to attack. Longer route on 17 and 19? Apart from that these minor issues, good. +56 on Chris.

1 PM

Running warm up/down 10:22 [1] 1.83 km (5:40 / km)
shoes: Inov8 X-Talon 190 (Orange)

2 PM

Running 10:11 [1] 2.03 km (5:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU - memories of BUCS XC 2014.

3 PM

Orienteering race 14:55 [4] 3.43 km (4:21 / km) +50m 4:03 / km
shoes: Inov8 X-Talon 190 (Orange)

Scottish Sprint Championships Final - Stirling University

Nice start. Sub optimum route on 3 but committed which was most important. High route on 6 into the crags - lower smoother? Couldn't unfold my map exiting 9 due to the rain so had to stand still and still couldn't undo it for what felt like for ages but portably only 3-4 seconds. Lower smoother to 12 and faster due to wet concrete on high route? Could have been straighter on 14/15 but minimal. Straighter on 21 but again minimal. Solid. +56 on Chris.

C • :O 1

Running 14:00 [1] 2.83 km (4:57 / km)
shoes: Inov8 X-Talon 190 (Orange)

WD with Chris. Bonking badly due to food intake due to quicker race turnover.

Friday Mar 9, 2018 #

4 PM

Running 50:26 [2] 11.05 km (4:34 / km)
shoes: BIG STONKING MILERS

With Chris on a tour of Stirling.

Thursday Mar 8, 2018 #

4 PM

Running warm up/down 12:23 [2] 2.71 km (4:34 / km)
shoes: BIG STONKING MILERS

Orienteering 9:43 [2] 1.87 km (5:12 / km)
shoes: Inov8 X-Talon 190 (Orange)

Running 3:23 [1] 0.67 km (5:03 / km)
shoes: Inov8 X-Talon 190 (Orange)

Transitional movements

Orienteering 22:26 [5] 5.08 km (4:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Queens Park Sprintervals

1 - 3.27, 917m, 3:46m/k

2 - 4.13, 1.08k, 3.54m/k

3 - 3.21, 616m, 5.26m/k

4 - 3.46, 1.02k, 3.42m/k

5 - 3.26, 748m, 4.36m/k

5 PM

Running 6:14 [1] 1.16 km (5:22 / km)
shoes: BIG STONKING MILERS

Transitional movements

Running hills 11:47 [4] 2.21 km (5:20 / km)
shoes: BIG STONKING MILERS

10 115m~ hills at the back of the golf course operating roughly at 3.30m/k pace leaving something under the hat. Almost got bit by a big stonking Rottweiler on the last rep.

Running warm up/down 14:10 [1] 2.81 km (5:02 / km)
shoes: BIG STONKING MILERS

WD to the 5k turn around and back.

Wednesday Mar 7, 2018 #

11 AM

Running 34:36 [2] 8.05 km (4:18 / km)
shoes: BIG STONKING MILERS

5 PM

Running 42:32 [2] 9.66 km (4:24 / km)
shoes: BIG STONKING MILERS

Tuesday Mar 6, 2018 #

7 PM

Running warm up/down 14:44 [2] 3.23 km (4:34 / km)
shoes: BIG STONKING MILERS

WU. No time for a morning run today due to an early start in the northern smoke.

Running 17:25 [5] 5.93 km (2:56 / km)
shoes: Brooks Green Silence (GB)

VRAC

5 x 3 minutes (2), 4 x 30 seconds (30)

Session adapted to k's with Raz (Ryan) - not to be confused with the concept of the 'raz' . First start with all the younger lads doing a faster first and last rep but let them go. Sat on the back of Raz for the first 2. Pushed the pace on during the third and also led Chris Williams. Sat in behind Raz and Chris for rep 4 and pushed on to drive the train on the last rep. Harry was up front on his own thoughout. Reps/track longer than a k which has always confused me so paces included too for reference. Good strides at the end head to head with Chris. Happy with this after legs didn't feel great over the weekend but maybe that was just the beast from the east lingering around?

3.04 (2.58m/k)
3.05 (2.57m/k)
3.03 (2.54m/k)
3.05 (2.59m/k)
3.06 (2.57m/k)

176 (2.50m/k)
173 (2.52m/k)
181 (2.47m/k)
182 (2.46m/k)

8 PM

Running 16:12 [1] 3.22 km (5:02 / km)
shoes: BIG STONKING MILERS

Monday Mar 5, 2018 #

10 AM

Running 38:32 [2] 9.66 km (3:59 / km)
shoes: BIG STONKING MILERS

4 PM

Running 39:43 [2] 6.01 mi (6:37 / mi)
shoes: BIG STONKING MILERS

Moss Lane, Hospital, Cross Keys, Pigeon Paul's.

Sunday Mar 4, 2018 #

11 AM

Running long 1:22:38 [2] 14.49 km (5:42 / km)
shoes: IceBug

Bickerton with Dad

Saturday Mar 3, 2018 #

Event: BUCS - British Universities & Colleges Sport Championships - Individual/Rel

8 AM

Running warm up/down 15:30 [2] 3.22 km (4:49 / km)
shoes: BIG STONKING MILERS

WU jog to Queen Park

9 AM

Running tempo 17:21 [4] 5.0 km (3:28 / km) +30m 3:22 / km
shoes: BIG STONKING MILERS

Crewe Parkrun

Tough work. Tired, hungry and very windy and cold. Felt comfy just lacking the next gear as a result. Most importantly enjoyable.

Running hills 11:47 [4] 2.2 km (5:21 / km)

5 gradual 'longer' hills. Along the perimeter of the park next to the golf course up to the gate. Reverse of the downhill in the quaker.

53, 54, 54, 54, 53.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: BIG STONKING MILERS

WD jog back home after a hot choclate. Also includes 800m job to and back from hills.

6 PM

Running 30:01 [2] 6.52 km (4:36 / km)
shoes: BIG STONKING MILERS

Friday Mar 2, 2018 #

7 PM

Running 1:00:30 [2] 13.06 km (4:38 / km)
shoes: BIG STONKING MILERS

At Warwick and found out BUCS was cancelled. Shame but not surprising at all given my experiences on the motorway around south Birmingham. Surprised it wasn't just cancelled in the morning with the forecast in mind. Evening hour run to try and save the week.

« Earlier | Later »