Training Log Archive: White KenyanIn the 7 days ending Dec 15, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 15, 2013 #
9 AM
Orienteering 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Invo-8 X-Talon 190
great tower , much better today, helped by putting a few controls out with will therefore making me fully read the map, which set me up well for the day and navigated pretty good today with only 1 mistake. my garmin reset itself so all good guess totals. back on fitness today!!
Saturday Dec 14, 2013 #
12 PM
Orienteering 50:00 [2] 7.0 km (7:09 / km)
(sick) shoes: Invo-8 X-Talon 190
still a bit ill and felt weak on the up hills just steady and working on orienteering which was poor
Friday Dec 13, 2013 #
9 AM
Running 12:36 [1] 2.15 km (5:52 / km)
(sick) shoes: Nike Lunarfly 4
Attempted a slight run as I felt abit better but my legs felt weak so headed back
Thursday Dec 12, 2013 #
Note
(sick) (rest day)
Woke up feeling like shit, with a temperature, whole body ached and was sick, feeling better now but not perfect, pissing me off not running today but need to listen to my body
Wednesday Dec 11, 2013 #
2 PM
Running long 1:19:01 [2] 15.12 km (5:14 / km) +350m 4:41 / km
shoes: Inov 8 X-Talon 190
porter then back down via limb valley
3 PM
Drills 14:00 [1] 0.8 km (17:30 / km)
shoes: Inov 8 X-Talon 190
Tuesday Dec 10, 2013 #
6 PM
Running warm up/down 12:27 [2] 1.85 km (6:44 / km)
shoes: Inov 8 X-Talon 190
WU
Running intervals 21:05 [4] 6.03 km (3:30 / km)
shoes: Inov 8 X-Talon 190
Intervals
8(2)6(2)4(1)2(1)1
8= 3;35min/km
6= 3;32min/km
4= 3;28min/km
2= 3;29min/km
1= 2;58min/km
felt rather comfortably in a hard way, good group tonight of all of us, about 6/7 of us all at the front pushing each other on which is good and good to see aidan
8(2)6(2)4(1)2(1)1
8= 3;35min/km
6= 3;32min/km
4= 3;28min/km
2= 3;29min/km
1= 2;58min/km
felt rather comfortably in a hard way, good group tonight of all of us, about 6/7 of us all at the front pushing each other on which is good and good to see aidan
7 PM
Running warm up/down 10:30 [2] 1.7 km (6:11 / km)
shoes: Inov 8 X-Talon 190
WD with savills and bertie
Monday Dec 9, 2013 #
2 PM
Strength + Conditioning 25:00 [2]
squats with si