Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Oct 21, 2012:

activity	#	time	miles		km		+m
Running	8	3:39:39	30.3	(7:15)	48.76	(4:30)	50
Orienteering	1	1:00:42	5.54	(10:57)	8.92	(6:48)	100
Weights	1	40:00
Total	10	5:20:21	35.84		57.68		150
[1-5]	9	4:40:21

1:06

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» now

Sunday Oct 21, 2012 #

11 AM

Orienteering race 1:00:42 [4] 8.92 km (6:48 / km) +100m 6:27 / km
shoes: Invo-8 X-Talon 190

DEE club champs at halykn, was nice courses were pretty tough compared to last years which took 29 minutes

Saturday Oct 20, 2012 #

11 AM

Running race 12:00 [5] 3.56 km (3:22 / km)
shoes: Adidas Adizero Adios

NWJS fitness day

12 minute cooper run, felt good one strong pace all the way until 1.30 left where i pushed on, good pace and feel id easily keep it for 5k which will be quicker than 17.00, also new 3km in 10.08 but will do a 3k soon and hoefully get 9.30

Running 14:30 [3] 2.2 km (6:35 / km)
shoes: Nike Pegasus 29

jog from the statio to the track and warm up

12 PM

Running warm up/down 8:37 [2] 1.32 km (6:32 / km)
shoes: Adidas Adizero Adios

warm down with will and angus

2 PM

Running race 13:00 [4] 2.4 km (5:25 / km)
shoes: Adidas Adizero Adios

bleep test, in 2 groups and after level 10 i was on my own so got bored can be improved if i had ran with will and angus

Friday Oct 19, 2012 #

Note
(rest day)

2 PM

Running race 2:54 [5] 1.01 km (2:52 / km)
shoes: Adidas Adizero Adios

Sandbach School House Road Relay

lower school do 1 lap of the school drive and upper do 2 laps and progress in age order. we were last at half way then we came up the feild and i set of in 2nd and caught him up after 100m then opened a gap and cruised it in for the last 200m. good run and quick time, 1k pb? mike was no where to be seen ;)

http://sandbachschool.org/house/road-relays-craig-...