Training Log Archive: White KenyanIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
Running warm up/down 8:00 [2] 1.3 km (6:09 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:02:59 [4] 8.06 km (7:49 / km) +320m 6:31 / km
spiked:16/22c shoes: Inov8 X-Talon 190 (Orange)
scrappy run to be honest, nailed 1 fine. 2 was good and got dragged off at the last minute +1.
nailed 3, 4, 5 getting into the terrain well. 30 seconds lost on 6, too low. lost 2.30 on 7 werid bit of map, was more open but dragged off in the green too a little bit, but never saw the fence as I pasted it.
all good all the way to 12. lost 1.40 on 13, bit werid looking bowl before the crags, makes sense now looking at the map though.
lost 3 minutes on 17 got dragged to low on the slope and fine to the end from here.
overall time loss of +8:30 and thought as soon as I finished I should have been 55 which is about right.
overall a good weekend in the lakes and quality terrians working on compass but was using detail more at times as well. one thing to keep working on now is constant compass like at the JK, going to put lots of empathise on it now and at JWOC to avoid getting dragged off. as the mistakes came today when I didn't check my bearing.
still won beating mark, adam, Andrew, alex and matt which is good but know what I need to focus on now and know how im going to do it.
Running warm up/down 7:06 [2] 1.26 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday May 3, 2014 #
Running warm up/down 8:59 [2] 1.67 km (5:23 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 48:24 [4] 6.57 km (7:22 / km) +300m 6:00 / km
shoes: Inov8 X-Talon 190 (Orange)
good soild run in a very technical area and physically very tough being hilly and rough under foot too.
mistake on 8, caught tam just before here which didn't put me but missed the control but relocated rather soon. the control was on a boulder but hidden down the side of bank, quite a lot of people missed it up, but no excuses. should have ran a more accurate bearing. + 2 minutes. was 3rd before that point, 30 seconds being Duncan archer.
lost a minute on 12, too high and tricky to come in from on the slope, should have realised when I ran past the boulder but didn't click, relocated quickly though.
+45 on 19, the woods were felled but marked as wood and went wide.
90 seconds on 21, stood on top of the crag and was pretty vague with the veg mapping then went searching around. stupid mistake but bit dogdy there.
overall mistakes +5:45
happy with the run on the whole on whats a tricky area and was over planned for what a middle distance should have been unless TG was there. north part was very similar to JWOC and was good there, felt like I was interpreting the map well and good compass/sighting but not constant - work on this. lots of quickest splits and good times.
Orienteering warm up/down 12:48 [2] 1.78 km (7:11 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday May 2, 2014 #
Note
(rest day)
Thursday May 1, 2014 #
Running 46:33 [2] 10.65 km (4:22 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 1:00 [5] 0.4 km (2:30 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Apr 30, 2014 #
Running long 1:13:56 [2] 15.16 km (4:53 / km)
shoes: Inov8 X-Talon 190 (Orange)
With Matt up porter round lady cannings down limb valley and back uncross in porter, beautiful weather for it and a good chat with Matt! Vest was on, suns out guns out
Tuesday Apr 29, 2014 #
Running 20:40 [2] 4.51 km (4:35 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 7:03 [5] 2.57 km (2:45 / km)
shoes: Nike Matumbo
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very fast first effort. in a very good group with andy hayes, dom brown (3;54 - 1500), bertie and will. all sub 9 3km runners, knew from the start id be hanging on for a long as possible but was only roughly 4 seconds behind bertie and will so not bad, sub 9 is on the cards - might do a 3km at Trafford next week as seasoner opener and see where I am in a proper race
delighted with JWOC, already in some good shape and the sessions are only going to get filthier from now on, going to get on track and get some times in the belt like I used the XC season. already plenty of O too with Estonia for a week with ShUOC and plenty more planned...
Running warm up/down 12:28 [2] 2.24 km (5:34 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Apr 28, 2014 #
Running 26:05 [2] 5.68 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 25:00 [1]
Running warm up/down 4:34 [1] 1.06 km (4:18 / km)
shoes: Nike Lunarfly 4 (Pink)