Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Dec 16, 2012:

activity

time

miles

Running

2:41:19

22.14

(7:17)

35.63

(4:32)

Orienteering

1:51:40

11.62

(9:37)

18.7

(5:58)

Total

4:32:59

33.76

(8:05)

54.33

(5:01)

1:09

0:00

» now

Sunday Dec 16, 2012 #

10 AM

Orienteering 40:00 [3] 5.5 km (7:16 / km)
(rest day) shoes: Invo-8 X-Talon 190

fun less serious training

good training running through the terrian really well and feeling strong and alright nav, wish we could have done proper indivual training.

Saturday Dec 15, 2012 #

11 AM

Orienteering 51:50 [3] 9.34 km (5:33 / km)
shoes: Adidas Swoops

NWJS training at sandscale haws

did most of the exercises with only a little break inbetween, average pace was around 5min/km until i did the corridor and went slower. first exercise was scrappy but after that was nailing it and going great!

working on high/low points and attackpoints and was flowing well though the terrian well and running well and a good pace

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Adidas Swoops

warm up with angus

2 PM

Orienteering 12:31 [3] 2.12 km (5:54 / km)
shoes: Adidas Swoops

quick relay, which didnt really work so just went out but quickest time i think

Friday Dec 14, 2012 #

Note
(rest day)

Thursday Dec 13, 2012 #

7 PM

Running tempo 55:54 [4] 13.37 km (4:11 / km)
shoes: Nike Pegasus 29

great harriers session long run and a good decent pace with a few really good quick efforts with henry really smashing the pace for a good 1km about 3 times and fast pace the whole way for the distance!

Wednesday Dec 12, 2012 #

Running 14:09 [3] 3.19 km (4:26 / km)
shoes: Nike Pegasus 29

run back from the gym, frezzing

Running warm up/down 11:04 [2] 2.15 km (5:09 / km)
shoes: Nike Pegasus 29

jog on the way to the gym to start my sprint O

Orienteering 7:19 [3] 1.74 km (4:12 / km)
shoes: Nike Pegasus 29

sprint O on my new part of the crewe map in the west street area good course and good area map needs a little finishing off, way to cold so only read the map when needed to keep my hands warm, few efforts, to just to have a sprint, in spring ill be smashing these 24/7....

Tuesday Dec 11, 2012 #

7 PM

Running 53:24 [3] 11.98 km (4:27 / km)
shoes: Nike Pegasus 29

harriers steady ish run, henrys back from uni for a while no so training partner is back and did a few nice strides and then did a mile effort on my own at the end felt good and flowing well, good to be back training!

Monday Dec 10, 2012 #

5 PM

Running 21:48 [2] 4.14 km (5:16 / km)
ahr:148 shoes: Nike Pegasus 29

easy run down the lane to get back into the swing of things, feeling alot better now.

plan for the week:

tuesday: harriers 10/15km
wednesday: Sprint O 4km, Runs 7km, Gym strength work
thursday: harriers 10/15km
friday: intervals 5km
weekend: NWJS weekend, technical training 25/30km

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