Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jul 14, 2013:

activity

time

miles

Running

3:02:23

24.25

(7:31)

39.03

(4:40)

Orienteering

32:24

4.74

(6:50)

7.63

(4:15)

28c

Cycling

5:00

Total

3:39:47

28.99

46.66

28c

0:47

0:00

» now

Sunday Jul 14, 2013 #

1 PM

Running 39:28 [2] 8.15 km (4:51 / km)
shoes: Nike Pegasus 29

very hot and not motivates for a long run on the roads so just steady to the track to watch tge meet for a bit then back with a big hill effort then to watch froome! motivation!!

Saturday Jul 13, 2013 #

11 AM

Running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Adidas Adizero Adios

Running warm up/down 10:30 [2] 1.6 km (6:34 / km)
shoes: Adidas Adizero Adios

Running intervals 12:00 [5] 4.2 km (2:51 / km)
shoes: Adidas Adizero Adios

4 by 3 minutes on the treadmill starting at 3;10 pace then increasing each miniute finishing at 2;45 pace

GOOD session, feeling fresh

Cycling warm up/down 5:00 [1]

Thursday Jul 11, 2013 #

Running warm up/down 9:42 [2] 1.99 km (4:52 / km)
shoes: Brooks Green Silence (GB)

7 PM

Running race 10:45 [5] 3.21 km (3:21 / km) +5m 3:19 / km
shoes: Brooks Green Silence (GB)

Dearnford Lake Relays

Had a quality team of me matt and henry but henry dropped out. would have probably just won if we had him.

2 mile lap each. did first leg finished 3rd was 3 of us the whole way, a GB triathlete and a good lad from stoke ac. felt good all on uneven grass and a few man made hills

8 PM

Running warm up/down 24:32 [2] 4.62 km (5:19 / km)
shoes: Brooks Green Silence (GB)

Wednesday Jul 10, 2013 #

Note

today marks the start off lower miles (not by much) and fast intense stuff along with technical orienteering. things are going to plan so far and im happy with it.

6 PM

Orienteering race 12:18 [5] 2.91 km (4:14 / km) +30m 4:01 / km
shoes: Brooks Green Silence (GB)

Queens Park Sprints (my courses and map)

Blue Stage 1 (outside the park then inside)

control pick then real hard European style rapied section then into a huge control pick in a valley so plenty of climb, everyone defiantly found it tough in there.

really successful event and as Jon H said "best SEE this year!"

7 PM

Orienteering race 8:36 [5] 1.95 km (4:25 / km) +20m 4:12 / km
shoes: Brooks Green Silence (GB)

Blue Stage 2 (inside the park)

rapid intense sprint O! practising speed punching and flow trying not to stop. going well and felt strong and fast

Tuesday Jul 9, 2013 #

7 PM

Running 47:54 [2] 10.13 km (4:44 / km)
shoes: Nike Pegasus 29

steady harriers across the fields had a few to many other groups with us so was shit slow, left them at half way and jogged back via the lanes

Monday Jul 8, 2013 #

Note

vey happy with the weekends technical training and I feel everything is coming together now nicely. running well and fast with a few more speed sessions ill be where I want to be and my navigation is getting better and better now with the best use of compass for me ever and a good orienteering head on my shoulders at the moment! :D

Got Max today!!

7 PM

Running warm up/down 8:16 [3] 1.66 km (4:59 / km)
shoes: Adidas Adizero Adios

Running warm up/down 10:16 [2] 1.87 km (5:29 / km)
shoes: Adidas Adizero Adios

Orienteering tempo 11:30 [4] *** 2.77 km (4:09 / km)
28c shoes: Adidas Adizero Adios

one of the blue courses for Wednesday. test run.

going very well, not 100% flat out, it will be a good race and I think someone will get the 12-15 EWT.

pretty tricky in parts and fast on the flat and then tough on the hills. a proper sprint course.

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