Training Log Archive: White KenyanIn the 7 days ending Oct 6, 2013:
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Sunday Oct 6, 2013 #
Running long 59:35 [2] 11.35 km (5:15 / km) +150m 4:55 / km
shoes: Nike Lunarfly 4
Saturday Oct 5, 2013 #
Running warm up/down 12:24 [2] 2.29 km (5:25 / km)
shoes: Qasics Hyper XC
Running race 10:52 [5] 3.12 km (3:29 / km) +55m 3:12 / km
shoes: Qasics Hyper XC
1st leg on the B team, I warned not to go off with the A team lad as hes really good, so didn't stick with him but still went off hard, powered the first hill and the second and then was catching him up the last hill into the flat field and got him on the downhill but he just got a few seconds on my before the line.
was using this a test before EYOC and really happy with it as it shows im in good shape!
Running warm up/down 7:48 [2] 1.31 km (5:57 / km)
shoes: Qasics Hyper XC
Friday Oct 4, 2013 #
Running warm up/down 6:43 [2] 1.24 km (5:25 / km)
shoes: Nike Lunarfly 4
Orienteering 16:40 [5] 4.28 km (3:54 / km)
18c shoes: Nike Lunarfly 4
no real mistakes, slight hestation on 4, 5 seconds max probs not even that and overshot on 7 when leaving six meaning I took a longer route, maybe plus 20 seconds, bad route into control too meaning loads of steps but that's it.
running well and didn't go flat out so averaging 3;54min/km aint to bad haha
57/150
Orienteering 11:35 [4] *** 2.72 km (4:16 / km)
19c shoes: Nike Lunarfly 4
just looked at the old RG and most routes are the same as GGs so that's alright! about 1;30 behind but it looks like they missed 7 out
76/150
Running warm up/down 19:45 [1] 2.95 km (6:42 / km)
shoes: Nike Lunarfly 4
Cycling 15:00 [1]
Strength + Conditioning 10:00 [3]
Thursday Oct 3, 2013 #
Note
(rest day)
if youd have said id have that much running during freshers and the week after id have taken it so im pretty happy, getting the miles and also getting the speed sessions in and sprint orienteering. I had planned a rest for today, which is good as roar killed me off with athletics!
Wednesday Oct 2, 2013 #
Running long 1:03:05 [2] 11.34 km (5:34 / km) +300m 4:55 / km
shoes: Nike Lunarfly 4
Tuesday Oct 1, 2013 #
Core/Stretching 20:00 [1]
Running 10:00 [1] 1.64 km (6:06 / km)
shoes: Nike Lunarfly 4
Running warm up/down 5:04 [2] 1.16 km (4:22 / km)
shoes: Adidas Adizero Adios
Running intervals 18:03 [5] 5.54 km (3:15 / km)
shoes: Adidas Adizero Adios
Running warm up/down 15:47 [2] 2.74 km (5:46 / km)
shoes: Adidas Adizero Adios
Monday Sep 30, 2013 #
Running warm up/down 8:06 [2] 1.6 km (5:04 / km)
shoes: Nike Lunarfly 4
Orienteering 12:26 [4] *** 2.68 km (4:38 / km) +30m 4:24 / km
20c shoes: Nike Lunarfly 4
old course I had from a while back, no real mistakes apart from 8 near where my flat is so I ran to hard and missed the gate in the wall and a slight hestaion on 16
38/150
Running warm up/down 7:27 [2] 1.27 km (5:52 / km)
shoes: Nike Lunarfly 4
Running 27:01 [4] 6.51 km (4:09 / km) +30m 4:03 / km
shoes: Nike Lunarfly 4