Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Dec 30, 2012:

activity	#	time	miles		km		+m
Running	8	4:52:07	35.56	(8:13)	57.23	(5:06)	700
Orienteering	2	57:04	5.59	(10:13)	8.99	(6:21)	150
Core/Stretching	1	15:00
Total	10	6:04:11	41.15		66.22		850
[1-5]	9	5:49:11

1:55

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Sunday Dec 30, 2012 #

10 AM

Running long 1:40:25 [3] 17.52 km (5:44 / km) +600m 4:54 / km
shoes: Invo-8 X-Talon 190

harriers "new years" social run at bickerton

good little run, nice area all over bickerton, feeling good and didnt get tired once smashed all the hills and left them all for dead, then did the railway track hill which is about 200m tall and 500m long!

1 PM

Core/Stretching 15:00 [0]

Saturday Dec 29, 2012 #

Note

great training session today in stockport with steve vernon learnt some new things which i can put into practice and again more motivation.

things learnt:
1. food and drink: drinks sorted and i have that right but will start to eat more quicker after training to help muscle repair and engery.
2. strectch and more roller even if im not saw
3. do more hill sessions and slowwer longer runs
4. beleive!

currently i am happy with my current fitness and seem to be running really well, and soon when i have a race ill smash my 5k and 10k times proved by my 5 mile the other week, also entered the northerns XC in a few weeks (26th Jan) which will be good and good to see my progress and i think ill do well of my current form.

overall after today many of the things said i have got going, such as routine, professionalism, decidation etc and things feel well, running going well, orienteerings going well and will be spot by JK after all my training and most importantly im really enjoying it! ;D

7 AM

Running warm up/down 20:00 [3] 4.2 km (4:46 / km)
shoes: Adidas Adizero Adios

big long warm up followed by drills

10 AM

Running tempo 6:39 [5] 1.96 km (3:24 / km)
shoes: Adidas Adizero Adios

2km tempo run

Running hills 5:00 [5] 1.2 km (4:10 / km) +100m 2:56 / km
shoes: Adidas Adizero Adios

6 hill reps in vernon park stockport

Running tempo 3:22 [5] 0.98 km (3:26 / km)
shoes: Adidas Adizero Adios

last tempo after hills

11 AM

Running warm up/down 9:22 [2] 1.61 km (5:49 / km)
shoes: Adidas Adizero Adios

warm down with a lad from stockport

Friday Dec 28, 2012 #

11 AM

Running 13:50 [3] 2.73 km (5:04 / km)
shoes: Adidas Swoops

warm up jog with chris

Orienteering race 44:46 [5] 7.03 km (6:22 / km) +150m 5:45 / km
shoes: Adidas Swoops

DEEside turkey trot of christams past......

running on a 1978 map with a course from then, then at controls there were extra controls to collect if you wanted to, plus bonus points such as bonus turkeys and the moving ghost

good run took a different route from the leading pack which was very competiitive, think i was 3rd, good run and feeling great! 2 little mistakes but that was due to the 1978 map.... review soon...

12 PM

Orienteering 12:18 [2] 1.96 km (6:17 / km)
shoes: Adidas Swoops

collecting controls and jog back

Thursday Dec 27, 2012 #

7 PM

Running 55:08 [2] 10.97 km (5:02 / km)
shoes: Nike Pegasus 29

harriers, felt a heavy tommy after christmas so a steady one, DEE turkey trot tomorrow which will be good

Wednesday Dec 26, 2012 #

10 AM

Running tempo 8:30 [4] 1.96 km (4:20 / km)
shoes: Nike Pegasus 29

quick a very short quick blast to keep the legs going

smashed 1km in 3:30 then jogged back and one more little effort, harriers tomorrow!

Tuesday Dec 25, 2012 #

Note
(rest day)

MERRY CHRISTMAS!

Monday Dec 24, 2012 #

4 PM

Running long 1:09:51 [3] 14.1 km (4:57 / km)
shoes: Nike Pegasus 29

annual christmas eve run with my dad

long run pretty much to the other side of crewe and back

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