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Training Log Archive: White Kenyan

In the 7 days ending Nov 4, 2012:

activity

time

miles

Running

2:18:09

17.01

(8:07)

27.38

(5:03)

Orienteering

40:59

4.78

(8:35)

7.69

(5:20)

16 /

17c

94%

Weights

40:00

Core/Stretching

5:00

Total

3:44:08

21.79

35.06

110

16 /

17c

94%

[1-5]

3:39:08

1:26

0:00

» now

Sunday Nov 4, 2012 #

Note
(rest day)

not motivated to train today and havent had a rest day on a weekend in ages recently, finishes off a steady week and ready for a hard week ;)

Saturday Nov 3, 2012 #

10 AM

Orienteering race 19:37 [5] *** 4.26 km (4:36 / km) +30m 4:27 / km
spiked:16/17c shoes: Invo-8 X-Talon 190

DEE little budworth schools league and locan event.

i love this area and it always pisses me off when its not used to its potenial which spoils it. so having a middle distance length course for a chnage was nice and not zig zaging everywhere, it was on the short side as its schools league, also not all that hard navigation but some good parts and was good!

smashed the course and navigation was great and was working on control flow and was great too and felt great was flying around, powering up the banks, nothing was slowing me down so felt great. has used the event as a practice for BSOC so great to see we in form and ready for that event and everythings on track!

one small mistake on 14 which was bingo control on a pit, overall only lost 30 seconds on the whole course. won by 6/7 minutes and 12 minutes ahead of the rest

11 AM

Orienteering 21:22 [3] 3.43 km (6:14 / km)
shoes: Invo-8 X-Talon 190

training id planned myself working on control flow, bearings and corridor exercises.

did 2/3 some parts where brambly so missed it out, all on track and cant wait for BSOC.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Invo-8 X-Talon 190

warm up/down jogs between all in one to save time

Thursday Nov 1, 2012 #

3 PM

Weights 40:00 [1]

7 PM

Running 41:41 [3] 7.99 km (5:13 / km)
shoes: Nike Pegasus 29

steady run with rob and josh

good meeting with jackie before discussing the testing results and about my training.

Things about training talked about:
-threshold sessions
-track sessions
-long runs

8 PM

Core/Stretching 5:00 [0]

Wednesday Oct 31, 2012 #

Note

the last months mileage (km) 214km in the past month

3 PM

Running warm up/down 6:04 [2] 0.94 km (6:29 / km)
shoes: Adidas Adizero Adios

warm down

Running intervals 5:55 [5] 2.09 km (2:50 / km)
shoes: Adidas Adizero Adios

pyrmaid session with adam and the uni club which is awful. so basicly just training with adam. was not bad and good to get back training back on wednesdays, soon ill have the crewe sprint map and park to practice and train on on wednesdays.

200 - 400 - 800 - 400 - 200

Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: Adidas Adizero Adios

warm up

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Adidas Adizero Adios

recoveries between efforts

Tuesday Oct 30, 2012 #

7 PM

Running 12:18 [3] 2.63 km (4:41 / km)
shoes: Nike Pegasus 29

jog out to shav and warm up

Running intervals 27:21 [5] 6.26 km (4:22 / km) +80m 4:06 / km
shoes: Nike Pegasus 29

shav loops fartlek session

4 loops which one loops has 2 uphills efforts and 2 recovery joggs, won the first 6 efforts comfortably, then set off 20 metres behind and caught them and dropped them and on the last effort started 80m back and got within 5m of them! also was sick half way though but felt much better after it. great session! flying and feeling great! just what i need with BS coming up! :D

8 PM

Running 12:01 [3] 2.16 km (5:34 / km)
shoes: Nike Pegasus 29

jog in

Monday Oct 29, 2012 #

4 PM

Running 9:49 [2] 1.71 km (5:44 / km)
shoes: Nike Pegasus 29

recovery run after yesterday feeling fine but just thought id have a quick run to keep loose

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