Training Log Archive: White Kenyan

steady warm up, was going to do drills but didn't have the time unless I wanted malley 1 minute behind me

SYO Wharncliffe North

been looking forward to this race for many reasons: that it was going to be a good technical challenge, there was some good competition and I just wanted to go orienteering. wanted to do well and obvs beat who I wanted to and got that running faster feeling but told myself it was about the navigation and technical side letting the running take care of its self.

overall a good result, 3rd 2 minutes behind malley in 1st. not fully satisfied with my run, although it was good run in the whole, had a few little daft mistakes here and there, such as 5, 8, 10, 12, 15 and 17.

5: possibliby 3 minutes, one boulder on the map on the slope but many smaller ones on the ground, so searching around, didn't take a good enough bearing in though- take note.

8: 1;30, map was dogy here, only a short leg but others said they were unsure here, was on a ditch end and found a small ditch end which matched the contour shape but was 30m away on a ditch and big marsh which want mapped.

10: 30 seconds- long moor leg took a bearing and sighted well but was 100m up valley.

12: 30 seconds - in the area but must have missed the control and went slightly to far.

15: 2 minute - miss read what was the green on the map.

17: 2/3 minutes - loads of little paths and was fumbling around.

for the last 6 controls in the mini control pick, my map was covered in mud which reduced my speed and on 20 the map completely rubbed off so just relied on my compass which worked, good job ive been doing some window courses!

overall a good result, but its quite a hard area where a clean run is impossible, been picky with my mistake and only really made a mistake on 3 controls (5,15,17) and the rest where just slight misses or 8 on the werid bit of map. a good race and can only get better and some really good compass work too today which paid off!

2 minutes behind malley and beat joe Woodley by 3 minutes so good stuff, should have beat malley though.

WD

WU jog

parkrun

knew I wasn't in the shape for sub 17 after been and although it has pretty much gone it was still effecting me slighty inside, so went out as pretty much my whole building was going plug. but still said id do the parkrun.

not to bad really considering 4 hours sleep and being ill, johny who I was going to run sub 17 did 17:01 and I beta him at bucs shows im in the shape for it.

really looking forward to the orienteering tomorrow! and that is more important

5 short hill sprints

WD

pre breakfast jog

been looking back at last years training and this years is all much more consistent and higher volume which is great, this week really marks the start of the orienteering races/training now with at atleast one every weekend mostly 2 as well as sprintervals and im going to fit in my own training in on Wednesday around it!

this is just a easy week now, feeling better but going to keep it easy until the weekend, probably good to have a week of just steady runs, give myself a rest

up to rivelin dam with bertie pretty hilly and muddy

was only to focus on my feet on the road there but was running pretty well and landing on the fore foot with out to much effort which is good and feel a lot better for it and feel much smoother, need to keep this up, looking and feeling GOOD!!

pissed off about being ill but better today but still here should be fine by the weekend, then going to smash the training until the end of march

updated plan for the week:

Friday: steady 4/5mile
Saturday: Parkrun, 10x30sec Kenyan hills, 10 minute tempo.
Sunday: SYO event

on the treadmill after S+C week 1 session 2

S+C week 1 session 2

going to get back in the swing of this as I can class one as circuits and the other when I go the gym anyway and they have some new weight lifting stuff for squats downstairs just for ESPS athletes

pissed off about being ill but that's life, feeling better and should be ok for the weekend

Was going to do intervals but decided on steady athletics run with this cold

Steady few miles before circuits

Jog back

Tuesday: intervals - 7 mile
Wednesday: steady run - 6 mile
Thursday: sprintervals - 7 mile
Friday: steady 4/5 mile
Saturday: parkrun, hill reps, tempo - 8mile
sunday: orienteering - 9 mile

started working on getting more on my fore foot instead of heel striking after talking to people about it, been a aim of mine for a while but taking it serious now and paying attention to it on my steady runs and efforts, hurts the calfs slighty but been told that's natural.

hopefully by summer well see some improvemnts in the times such as chrisleton 5k. up the miles now to, to between 45-50 for the next month atleast