Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Sep 22, 2013:

activity

time

miles

Running

3:02:41

23.5

(7:46)

37.82

(4:50)

Orienteering

1:25:29

7.86

(10:52)

12.65

(6:45)

415

Total

4:28:10

31.36

(8:33)

50.47

(5:19)

415

1:10

0:00

» now

Sunday Sep 22, 2013 #

12 PM

Running warm up/down 2:48 [2] 0.6 km (4:40 / km)
shoes: Invo-8 X-Talon 190

Orienteering race 48:20 [4] 6.32 km (7:39 / km) +250m 6:23 / km
shoes: Invo-8 X-Talon 190

SYO limb valet event on the way to Sheffield

shit area and shit course but its practice

102/200

over half way..

C • shit area 2

Saturday Sep 21, 2013 #

11 AM

Orienteering 3:39 [4] 0.59 km (6:12 / km) +40m 4:38 / km
shoes: Invo-8 X-Talon 190

Mass start practice A

Orienteering 4:25 [4] 0.65 km (6:50 / km) +30m 5:33 / km
shoes: Invo-8 X-Talon 190

B

slight error of 20 seconds due to windblown trees

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)

12 PM

Orienteering 10:04 [4] 1.65 km (6:06 / km) +70m 5:02 / km
shoes: Invo-8 X-Talon 190

staggered starts with ali and phil to chase down

1 PM

Orienteering 11:11 [4] 2.28 km (4:54 / km) +25m 4:39 / km
shoes: Invo-8 X-Talon 190

relay last leg set off 2 seconds after phil pulled 30 seconds on him in the first half then kept it the same in the technical bit

86/200

Orienteering warm up/down 7:50 [2] 1.17 km (6:42 / km)
shoes: Invo-8 X-Talon 190

Friday Sep 20, 2013 #

5 PM

Running 20:28 [2] 4.41 km (4:38 / km)
shoes: Nike Lunarfly 4

steady jog then saw mum and max out for a walk

Thursday Sep 19, 2013 #

7 PM

Running long 1:10:23 [3] 14.76 km (4:46 / km)
shoes: Nike Lunarfly 4

steady long

Wednesday Sep 18, 2013 #

Note

low motivation today for some reason, was planning on orienteering on my map but I know the area to well, so just going to do sprint in Sheffield. run later..

Running 25:02 [2] 5.05 km (4:57 / km)
(rest day) shoes: Nike Pegasus 29

Tuesday Sep 17, 2013 #

9 AM

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Brooks Green Silence (GB)

Vo2 max tests and stuff

Smashed the first one all the way to 19km a hour on the 3 minute levels and then the second test at 16.5km a hour going up 1% gradient each time, feeling tired from the the first one still got a good result but was tired

Overall good results and best yet in the testing this year so far

Monday Sep 16, 2013 #

Note
(rest day)

complete rest only had 3 complete rest days in the past month, resting for my vo2 max test tomorrow and then full focus on orienteering

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