Training Log Archive: White KenyanIn the 7 days ending Oct 27, 2013:
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Sunday Oct 27, 2013 #
Drills warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 23:33 [5] *** 4.1 km (5:45 / km) +130m 4:57 / km
17c shoes: Inov 8 X-Talon 190
Knew that from the other days I am as quick as the best guys so knew to take it out hard and soon found myself at 1 with a swed a Swiss and one or two other guys. Was me and swed leading it, he had a short gaffle and got away got him back later on in my sight then made a slight error running past one small path to many so 30 seconds maybe 1 minute! Was only 100m behind the swed before this and he had a shorter gaffle up to that point! Ended up 4th behind the swed in 22:15 and two guys that got ahead of me in the mistake but closed them down in the last loop just not enough to pass them on the line!
A good exipernce and I enjoy relays as I'm quick so can handle any tempo that is set and enjoy the head to head! Can't wait for next years relays for DEE now!
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Saturday Oct 26, 2013 #
Running warm up/down 8:10 [2] 1.46 km (5:36 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 54:33 [5] 8.9 km (6:08 / km)
shoes: Inov 8 X-Talon 190
nerves where fine and I was relaxed, started well but made a 1 minute miss on 1 then fine up till 5 where I lost a minute from rushing my bearing (or not taking), smashed the long leg, was going really well then up till 12 where I went through the green but went in two early and miss read it so missed the narrow section and got pushed off line, therefore losing 3 minutes. so that's 5 minutes so far, the second half after the spectator was pretty clean maybe a 1 minute of small misses adding up, but just take the 3 minute mistake of and that's 51 minutes which is 20th and 49 minutes would have been 11th.
I think I made these mistakes not because of the race being what I had trained for as I was using my process but I think here and there I rushed it or didn't take a good bearing and that's where I lost my time, maybe because of missing no1, I kept calm and didn't let it effect me but maybe it did without realising??
looking at the splits my they aint bad and better than the winner and top 10 often but the mistakes cost me. so I know its in me...
Running warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Inov 8 X-Talon 190
Friday Oct 25, 2013 #
Running warm up/down 8:30 [2] 1.55 km (5:29 / km)
shoes: Brooks Green Silence (GB)
Drills 5:00 [3] 0.8 km (6:15 / km)
shoes: Brooks Green Silence (GB)
Orienteering race 14:02 [5] 2.68 km (5:14 / km) +130m 4:13 / km
spiked:17/17c shoes: Brooks Green Silence (GB)
20th/99 not to bad but to small RC errors at the end cost me a top 10. Happy with it and a good result, also bet Brit - more later!
Bring on tomorrow! I feel I am not e prepared for tomorrow than today after 6 days and welsh champs!
Running warm up/down 8:54 [1] 1.21 km (7:21 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 8:54 [1] 1.21 km (7:21 / km)
shoes: Brooks Green Silence (GB)
Running 9:47 [2] 1.99 km (4:55 / km)
shoes: Nike Lunarfly 4
Thursday Oct 24, 2013 #
Orienteering 20:11 [3] 3.64 km (5:33 / km)
shoes: Inov 8 X-Talon 190
Doing it on 1:15 and then blasted a few on 1:10 and on bearings the whole time practising the process
Key tips for the long will be: traffic lighting as the map is hard to read at 1:15, simplifying the contours/picking obvious feature out and running fast
Orienteering warm up/down 5:32 [2] 0.8 km (6:55 / km)
shoes: Inov 8 X-Talon 190
Wednesday Oct 23, 2013 #
Orienteering 12:33 [2] 2.47 km (5:05 / km)
shoes: Brooks Green Silence (GB)
With Paul m doing alternate legs, pretty similar and going well although I was gettin annoyed not been able to flow though the controls
Running warm up/down 4:19 [2] 0.76 km (5:41 / km)
shoes: Brooks Green Silence (GB)
Tuesday Oct 22, 2013 #
Note
(rest day)
Monday Oct 21, 2013 #
Running warm up/down 11:00 [2] 2.4 km (4:35 / km)
shoes: Brooks Green Silence (GB)
Running intervals 5:03 [5] 1.8 km (2:48 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 9:02 [2] 1.8 km (5:01 / km)
shoes: Brooks Green Silence (GB)