Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Sep 15, 2013:

activity

time

miles

Running

4:28:13

38.03

(7:03)

61.21

(4:23)

Total

4:28:13

38.03

(7:03)

61.21

(4:23)

1:08

0:00

» now

Sunday Sep 15, 2013 #

11 AM

Running race 37:03 [5] 10.0 km (3:42 / km)
shoes: Nike Lunarfly 4

Sutton 6 10k

was told this was a quick course....

very windy and pretty hilly, legs felt tired too after lots of hard runs, but my lungs were fine but this isn't what im training for and only was a race/training not just a race, not really motivated after the first lap, winner only did 34

good training tempo run

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Nike Lunarfly 4

12 PM

Running warm up/down 7:43 [2] 1.27 km (6:05 / km)
shoes: Nike Lunarfly 4

WD with hennnry

Saturday Sep 14, 2013 #

10 AM

Running 19:53 [2] 4.08 km (4:52 / km)
(rest day) shoes: Nike Lunarfly 4

steady for tomorrow

Friday Sep 13, 2013 #

1 PM

Running warm up/down 7:22 [2] 1.51 km (4:53 / km)
shoes: Nike Lunarfly 4

Running warm up/down 10:05 [2] 2.02 km (5:00 / km)
shoes: Nike Lunarfly 4

Running intervals 9:29 [5] 2.86 km (3:19 / km)
shoes: Nike Lunarfly 4

feeling pretty tired the plan was to do this at 11 but seem as I over slept and wasn't up till 11 that didn't happen and I then felt my sleepy! legs abit tired but done and that's all that matters its been another tough week! rest tomorrow before sundays race

307
310
311
(slighty short for some reason)

Thursday Sep 12, 2013 #

7 PM

Running long 1:08:29 [2] 14.62 km (4:41 / km)
shoes: Nike Lunarfly 4

Steady long run would have liked 10 miles but ran out of time, still a good long training run for EYOC and 70 minutes is max for training as 50 minutes winning time for EYOC

Wednesday Sep 11, 2013 #

5 PM

Running 18:38 [2] 4.18 km (4:27 / km)
(rest day)

steady

Tuesday Sep 10, 2013 #

Note

soild past months training, which is what I wanted and a good mix of runs of speed and long distance.

feels like im staring to feel the rewards now as im feeling stronger and faster every day, this is excalty where I wanted to be and more! ive re done the mini base phase and now the speed then once in Sheffield, the orienteering will be full focus with a speed session and a long run once a week.

feeling great!

7 PM

Running warm up/down 14:20 [2] 2.97 km (4:50 / km)
shoes: Nike Lunarfly 4

Running tempo 22:30 [5] 6.78 km (3:19 / km)
shoes: Nike Lunarfly 4

10 minutes 7.5 minutes 5 minutes with 5 and 3 minutes recovery respectively.

knew it would be a tough session so took the first 5 steady and paced it behind someone then kicked off, did this again for 1 minute of the second and kicked in and then went all out in the 5 minuter.

10:01 - 2.99km - 3:21min/km
7:29 - 2:27km - 3:18min/km
5:00 - 1.52km - 3:17min/km

8 PM

Running warm up/down 10:09 [2] 1.93 km (5:16 / km)
shoes: Nike Lunarfly 4

Monday Sep 9, 2013 #

7 PM

Running warm up/down 8:26 [2] 1.78 km (4:44 / km)
shoes: Adidas Adizero Adios

Running intervals 16:03 [4] 3.92 km (4:06 / km)
shoes: Adidas Adizero Adios

10x300 with 100 recovery aiming for between 50-55 which I was getting and 40 seconds for the 100m

feeling really strong and pulled out 10m on henry on every rep and towards even more with 40m on the last when I kicked it in hard. was focusing on a good start to 150m and then kicking it in from 100m to go where I felt reay strong.

over a year ago henry would have done the same so shows the new training is working, good confidence booster for EYOC and confident of a 34 10km this weekend maybe high 33 if im lucky

8 PM

Running warm up/down 13:03 [2] 2.29 km (5:42 / km)
shoes: Adidas Adizero Adios

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