Training Log Archive: White KenyanIn the 7 days ending Jan 5, 2014:
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Sunday Jan 5, 2014 #
Orienteering race 58:13 [4] 10.35 km (5:37 / km) +125m 5:18 / km
spiked:15/18c shoes: Inov 8 X-Talon 190
Entered black but cba with that as nick had told me it was mostly path running and there were plenty of brambles so decided to run SB so it was less of a slog and enjoyable
Ran well no major mistakes, 30 seconds on 13 and 8, apart from that it was clean but mostly on the paths but I expected that so knew it wouldn't be getting much technical/technique practice, need to get into some nice technical areas soon
Ran a nice tempo throughout and running well just a shame about the brambles
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 6:19 [2] 1.16 km (5:27 / km)
shoes: Inov 8 X-Talon 190
Core/Stretching 10:00 [1]
Saturday Jan 4, 2014 #
Running warm up/down 16:15 [2] 3.04 km (5:21 / km)
shoes: Nike Lunarfly 4
Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Qasics Hyper XC
Running race 33:27 [5] 7.97 km (4:12 / km) +60m 4:03 / km
shoes: Qasics Hyper XC
Proper tough course up and down a few mad made steep hills about 5 metres tall and pretty much vertical then into a marsh for 200m which was 20cm deep then a steep downhill which left you feeling like you'd had been in the ring with mayweather then onto the flat but still muddy through a few ponds then into the woods then round the field up a short sharp hill straight back down and back to the start, 4 times.
Targeted this race and prepared well for it (apart from NYE) compared to ribble 10k. Came 4th which is pretty good and would have taken before the start but wish I had got a medal! The lad that won was pretty good (16th at nationals) and then Henry and vale royal about a minute ahead of me. Beat Owens by 33 seconds which was good but didn't seem the course suited me as it was more strength endurance and less about running hard
Anyway inter counties here I come and first cheshire vest! Will have plenty if races, training weekends and orienteering in the lead up to JK so hopefully some good fitness
Running warm up/down 13:43 [2] 2.34 km (5:52 / km)
shoes: Nike Lunarfly 4
Friday Jan 3, 2014 #
Running 10:01 [2] 2.19 km (4:34 / km)
shoes: Nike Lunarfly 4
Drills 8:52 [2] 0.87 km (10:15 / km)
shoes: Nike Lunarfly 4
Running 11:24 [2] 2.52 km (4:31 / km)
shoes: Nike Lunarfly 4
Thursday Jan 2, 2014 #
Running 50:57 [2] 10.89 km (4:41 / km)
shoes: Nike Lunarfly 4
Wednesday Jan 1, 2014 #
Note
(rest day)
Things to work on are drills and strength/core, just saw I said this last year but this year I will do it ech day
Tuesday Dec 31, 2013 #
Running warm up/down 8:08 [2] 1.62 km (5:01 / km)
Running intervals 13:30 [4] 3.93 km (3:26 / km)
shoes: Nike Lunarfly 4
3:17
3:23
3:25
3:24
not very happy with this session but got up at 11 had breakfast straight to the hair dressers then run so only just over a hour after breakfast so had a slight sitch but better than no session and still a reasonable pace, also its so had doing it on your own.
1,567 miles ran this year compared to last years 1380, a 13% increase so nothing to daft and progressing well.
Running warm up/down 12:35 [2] 2.48 km (5:04 / km)
shoes: Nike Lunarfly 4
Monday Dec 30, 2013 #
Running 59:13 [2] 12.14 km (4:53 / km)
shoes: Nike Lunarfly 4