Training Log Archive: White Kenyan

WU

Bowden housteads middle race

not to bad and good course few stupid mistakes here and there
9.+15
15+10
16+1
20+30

15/16 where I rushed to catch millar and used the compass today again but not 100%, time to focus on it.

WD

WU

park run

not to bad but legs where completely dead after the gym on the leg press on Thursday

going to do it again next week fresh

slow steady shuoc, menat to be a complete rest week but needed a run no running till the weekend now anyway

looking back I am very happy with Portugal as I now know that my targets set of top 10 (sprint) and top 20 (long) where avchablie and not daft. a top 10 was on the cards for the sprint until the 2 little route choice errors towards the end and I was in podium position at 1/3 way round, although I wasn't as ruthless with my accrelation up to speed from here in (probably with it being uphill) but none of them boys are much better than me at sprint and im confident for JWOC sprint next year being a very fast area and after a full winters of training of how I have started since the end of summer I now my speed will be much better and one of the quickest around, so my targets for next year by JWOC will be:

3000m: 9:05
5km: 16:05
10km 33:45

I think these are easily do able and follow the rate of improvement which I have made over the last few years and these times will make me competitive for the top end of the results. from now to early spring I am going to focus on the XC season and do as much as possible to work on strength and endurance with BUCs, northerns and the national XC as the main races. then focusing on the track from april till summer to get that pure speed, it worked for my mate mike last year and steve Vernon on the XC. plenty of orienteering still, so not making the same mistake as last year before JK.

also the long race I ran well to but just need to keep on improving on my technique which has improved so much this year and has been my best year orienteering so far, I know feel quick and a proper orienteer! Portugal has left me motivated and I cant wait to get back training after this weeks rest week. I think next season will be where it all comes together...!