Training Log Archive: White KenyanIn the 7 days ending Mar 30, 2014:
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Sunday Mar 30, 2014 #
Running warm up/down 7:29 [2] 1.37 km (5:28 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:01:52 [5] 10.67 km (5:48 / km) +230m 5:14 / km
shoes: Inov8 X-Talon 190 (Orange)
30 seconds on 1 from taking the long route, but didn't want to dive into the forest which was marked as undergrowth straight away.
slighty to high on 9, plus 10 seconds.
lost 2 mins on 18 in the green and from here onwards I was bonking from the shit breakfast provided by the hotel and such a early start time which I wasn't used to.
bad route n 23, plus 30 seconds.
overall a fairly good run pretty clean, just felt pretty tired from half way to the end from the bad breakfast and needing a shit although id already been so 2 minutes for that and without the mistake of 2 minites that was the same time as tistan who said he had a pretty perfect run so good signs.
the weekend has given me good confidence for the JK!!!
Running warm up/down 10:34 [2] 1.7 km (6:13 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Mar 29, 2014 #
Running warm up/down 9:21 [2] 1.84 km (5:05 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 33:36 [5] 5.85 km (5:45 / km)
shoes: Inov8 X-Talon 190 (Orange)
Great run
dogdy route on number 1 but a lot of people were due to the werid path network, plus 15 secs.
big banana into 5 plus 20 secs.
missed a route on 11 and took the longer path route, plus 30.
apart from that very clean and bearings were working a treat and was hitting all the controls well. beat Tristan by 1.40 so that was great, set myself a target of being within 1 minute of him before I started if I was going to want to be running well and feeling I had the form for JK - so that was great to beat him, although he lost a minute still a great run.
need to carry this on but definalty great improvements. always checking the compass and staying focused with it and sighting ahead well linking it together and ticking off the features well.
:)
Running warm up/down 5:41 [2] 1.01 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 6:12 [2] 1.03 km (6:01 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 19:13 [4] 3.6 km (5:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
not a night o fan but good stuff and I quite liked it.
two mistakes one where I ran right past the depression and the other just a bad bearing. not going flat out, ended up 8th in the open so not to bad
Running warm up/down 6:03 [2] 1.05 km (5:46 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Mar 28, 2014 #
Cycling 15:00 [1]
Core/Stretching 10:00 [1]
Thursday Mar 27, 2014 #
Running warm up/down 6:00 [2] 1.4 km (4:17 / km)
shoes: Nike Lunarfly 4 (Pink)
Orienteering 23:03 [2] 4.54 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)
last weeks harder version of the session but ran it hard and this week was just a easy old one so me and rhona just did the jigsaw to rest up for the weekend.
good brain training.
#535
Running 18:22 [2] 3.49 km (5:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Mar 26, 2014 #
Orienteering 40:24 [3] 5.38 km (7:31 / km) +100m 6:52 / km
spiked:13/18c shoes: Adidas Swoops
shortened it down and did the bits in the wood again to focused on staying in line and think I did, GPS shows I did. and did the southern tricky bit again which I walked last week as I went over on my ankle. been abit picky on spiking them as the small knolls are so hard to tell if you got them or not.
not bad after my birthday night last night too.... no more nights now!
Tuesday Mar 25, 2014 #
Running 21:59 [2] 4.46 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 5:42 [2] 1.4 km (4:04 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 12:19 [5] 4.19 km (2:56 / km)
shoes: Adidas Adizero Adios
2:24
2:23
2:27
2:31
2:33
Running warm up/down 9:00 [2] 1.4 km (6:26 / km)
shoes: Nike Lunarfly 4 (Pink)
Core/Stretching 10:00 [1]
Monday Mar 24, 2014 #
Note
(rest day)
Running 16:11 [2] 3.8 km (4:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 20:00 [1]
nothing to hard on the legs easy week this week apart from tomorrow.
Tuesday: 6x800
Wednesday: Orienteering
Thursday: Sprintervals
Friday: Rest
Weekend: Interland 2014