Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Apr 13, 2014:

activity

time

miles

Running

2:49:43

22.12

(7:40)

35.6

(4:46)

Orienteering

1:52:02

14.13

(7:56)

22.74

(4:56)

54c

Strength + Conditioning

20:00

Total

5:01:45

36.25

58.34

54c

1:15

0:00

» now

Sunday Apr 13, 2014 #

2 PM

Running warm up/down 9:00 [2] 1.78 km (5:03 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 16:45 [5] 3.91 km (4:17 / km)
shoes: Inov8 X-Talon 190 (Orange)

Running warm up/down 13:01 [2] 2.06 km (6:19 / km)
shoes: Inov8 X-Talon 190 (Orange)

Friday Apr 11, 2014 #

12 PM

Running warm up/down 10:37 [2] 1.93 km (5:30 / km)
shoes: Nike Lunarfly 4 (Pink)

WU then a few strides

Orienteering race 12:35 [5] *** 3.23 km (3:54 / km)
24c shoes: Inov8 X-Talon 190 (Orange)

DEE elite sprint training with Ciaran in Crewe on my map.

course planned to be JK relevant, starting in the graveyard to replicate the botanical gardens, then some parkland and into the west end terraces, flats and small alleys (way technical than a uni campus). planned to be a similar length and amount of controls, knew the course as I planned it 3 weeks ago but still was familiar and the map was too having home advantage, but orienteered well with no mistakes and was never pushing it too hard.

#719

Running warm up/down 9:39 [2] 1.57 km (6:09 / km)
shoes: Inov8 X-Talon 190 (Orange)

brief jog then in the car to queens park then another jog

1 PM

Orienteering intervals 6:47 [5] *** 1.84 km (3:41 / km)
30c shoes: Inov8 X-Talon 190 (Orange)

4 short sprintervals in the park

1:38 - 439m
1:53 - 478m
1:09 - 319m
2:06 - 607m

#749

Running warm up/down 12:56 [2] 2.4 km (5:23 / km)
shoes: Nike Lunarfly 4 (Pink)

Thursday Apr 10, 2014 #

7 PM

Running 51:47 [2] 11.2 km (4:37 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady harriers

Wednesday Apr 9, 2014 #

10 AM

Running warm up/down 9:37 [2] 1.99 km (4:50 / km)
shoes: Nike Lunarfly 4 (Pink)

WU, tough to get going but was feeling muh better after it

Running intervals 11:54 [5] 4.02 km (2:58 / km)
shoes: Adidas Adizero Adios

200 [60] 300 [60] 400 [60] 500 [60] 600 [120] 600 [60] 500 [60] 400 [60] 300 [60] 200

31, 53, 69, 89, 111, 110, 95, 73, 50, 28

Legs a bit stuff from yesterday's message but needed to get a session in, felt slowish pace, 600m were 3:08min/km so not as quick as I wanted but was on my own so having to set the tempo not just stick on someone's shoulder like normal intervals.

Good session anyway and if that's me feeling slow ill take that. One more hard session now on the track on Monday, thinking jog the bend sprint the straights?

Running intervals 1:30 [5] 0.6 km (2:30 / km)

50m stride 50 sprint for leg turnover

11 AM

Running warm up/down 14:43 [2] 2.82 km (5:13 / km)
shoes: Nike Lunarfly 4 (Pink)

Tuesday Apr 8, 2014 #

12 PM

Strength + Conditioning 20:00 [1]

physio rub down

6 PM

Running 24:59 [2] 5.23 km (4:47 / km)
shoes: Nike Lunarfly 4 (Pink)

steady with dad

Monday Apr 7, 2014 #

1 PM

Orienteering 21:05 [2] 4.01 km (5:15 / km)
shoes: Inov8 X-Talon 190 (Orange)

Training on halkyn with Ciaran, few long legs then a control pick

#695

2 PM

Orienteering 21:53 [2] 3.95 km (5:32 / km)
shoes: Inov8 X-Talon 190 (Orange)

Windows short legs with a line too

Orienteering 20:22 [2] 3.7 km (5:30 / km)
shoes: Inov8 X-Talon 190 (Orange)

Long legs window ish course

3 PM

Orienteering 12:35 [2] 2.1 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

Corridor

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