Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Oct 20, 2013:

activity

time

miles

Running

3:47:07

29.14

(7:48)

46.89

(4:51)

Strength + Conditioning

35:00

Orienteering

12:09

1.73

(7:01)

2.79

(4:21)

Core/Stretching

5:00

Total

4:39:16

30.87

49.68

1:14

0:00

» now

Sunday Oct 20, 2013 #

4 PM

Running 41:07 [2] 8.21 km (5:00 / km)
shoes: Nike Lunarfly 4

Steady run

Had 45 planned so pretty much meets where I am, good to be back on the cheshire plain!

Saturday Oct 19, 2013 #

8 AM

Running warm up/down 12:14 [2] 2.45 km (5:00 / km)
shoes: Nike Lunarfly 4

warm up and jog down

9 AM

Running race 17:56 [5] 5.0 km (3:35 / km) +60m 3:23 / km
shoes: Nike Lunarfly 4

Endcliffe parkrun

nose was pretty blocked from my cold always bad in the morning but think its gone now, so that didn't help and getting all flem in my throat

enjoyed it and ok result not a good time but I never run well at park runs, looking forward to next week now

Running warm up/down 12:46 [2] 1.96 km (6:31 / km)
shoes: Nike Lunarfly 4

jog back and warm down

Friday Oct 18, 2013 #

4 PM

Running 22:10 [2] 4.75 km (4:40 / km)
(rest day) shoes: Nike Lunarfly 4

easy

Thursday Oct 17, 2013 #

2 PM

Running warm up/down 11:05 [2] 2.28 km (4:52 / km)
shoes: Brooks Green Silence (GB)

Orienteering 12:09 [4] 2.79 km (4:21 / km)
shoes: Brooks Green Silence (GB)

didn't go to plan.
1. was pretty hungry
2. wasn't feeling it
3. didn't have a plan
4. bad quality printing

just not much motivation and not pushing that hard, not going to let it effect me though, just a bad day.

111/150

3 PM

Running warm up/down 13:28 [2] 2.55 km (5:17 / km)
shoes: Brooks Green Silence (GB)

Wednesday Oct 16, 2013 #

Strength + Conditioning 35:00 [1]

with dave, just a losener before EYOC

12 PM

Running 39:17 [3] 7.85 km (5:00 / km)
shoes: Inov 8 X-Talon 190

nice and steady on my own was meant to go with crickmore but didn't have time in the end, chucking it down! plan was steady 40 today

Tuesday Oct 15, 2013 #

Running tempo 10:00 [5] 2.83 km (3:32 / km)
shoes: Inov 8 X-Talon 190

10 minute threshold

had my flats on so was sliping everywhere, but hard work on grass in flats and kept up but 3:32 is pretty slow

6 PM

Running warm up/down 5:52 [2] 0.98 km (5:59 / km)
shoes: Nike Lunarfly 4

jog to Endcliffe park

Running warm up/down 3:48 [3] 0.51 km (7:25 / km)
shoes: Inov 8 X-Talon 190

drills, strides etc

Running intervals 5:00 [5] 1.64 km (3:03 / km)
shoes: Nike Lunarfly 4

5x1min 1 min rest to finish off

7 PM

Running warm up/down 17:05 [2] 2.79 km (6:07 / km)
shoes: Nike Lunarfly 4

warm down and jog back

Monday Oct 14, 2013 #

5 PM

Running 15:19 [2] 3.09 km (4:57 / km)
shoes: Nike Lunarfly 4

steady

6 PM

Core/Stretching 5:00 [1]

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