Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jun 29, 2014:

activity

time

miles

Running

3:46:43

31.84

(7:07)

51.24

(4:26)

Orienteering

40:08

5.83

(6:53)

9.39

(4:16)

Drills

10:00

0.56

(17:53)

0.9

(11:07)

Total

4:36:51

38.23

(7:15)

61.53

(4:30)

1:06

0:00

» now

Sunday Jun 29, 2014 #

4 PM

Running long 1:06:11 [3] 15.49 km (4:16 / km)
shoes: Nike Lunarfly 4 (Pink)

Saturday Jun 28, 2014 #

12 PM

Running 31:19 [2] 6.6 km (4:45 / km)
shoes: Nike Lunarfly 4 (Pink)

Friday Jun 27, 2014 #

7 PM

Running 9:52 [2] 2.06 km (4:47 / km)
shoes: Nike Lunarfly 4 (Pink)

Running race 16:57 [5] 5.0 km (3:23 / km) +20m 3:19 / km
shoes: Adidas Adizero Adios

Queens park Quaker 5km

Miles: 5:09, 5:38, 5:56

Was leading the group at the first mile which we were taking in turns, then up the muddy track hill and through the single file path in the woods where it strung out and I never got back on the group of 3 and decided to run my own race instead of chasing them. The last half wasn't at such a hard pace but felt a bit tired from all the recent training, 17 second PB from last year as I was only running this race to compare not for a PB, roll on Trafford in Tuesday after some ready days!

Running warm up/down 13:14 [2] 2.42 km (5:28 / km)
shoes: Adidas Adizero Adios

Drills 5:00 [2] 0.5 km (10:00 / km)
shoes: Adidas Adizero Adios

Some drills beforehand and then some strides after

Thursday Jun 26, 2014 #

Note
(rest day)

Wednesday Jun 25, 2014 #

6 PM

Running warm up/down 9:53 [2] 2.34 km (4:13 / km)
shoes: Nike Lunarfly 4 (Pink)

Orienteering race 10:34 [5] 2.73 km (3:52 / km)
shoes: Adidas Adizero Adios

Queens park sprints - part 1

Running 5:02 [1] 0.78 km (6:27 / km)
shoes: Adidas Adizero Adios

Jog between courses

Drills warm up/down 5:00 [1] 0.4 km (12:30 / km)
shoes: Nike Lunarfly 4 (Pink)

7 PM

Orienteering race 7:44 [5] 1.96 km (3:57 / km)
shoes: Adidas Adizero Adios

Queens park sprints - part 2

Running hills 3:01 [3] 0.53 km (5:42 / km)
shoes: Adidas Adizero Adios

6 short sharp hill sprints

Running warm up/down 15:07 [1] 2.88 km (5:15 / km)
shoes: Nike Lunarfly 4 (Pink)

Tuesday Jun 24, 2014 #

7 PM

Running warm up/down 13:00 [3] 3.24 km (4:01 / km)
shoes: Nike Lunarfly 4 (Pink)

Tempoy warm up at the harriers

Running intervals 14:03 [5] 3.55 km (3:57 / km)
shoes: Nike Lunarfly 4 (Pink)

10x200 [60] on the roads with Henry at the harriers. Few nice little hills too, especially the last one which was a killer

8 PM

Running warm up/down 20:51 [2] 4.51 km (4:37 / km)
shoes: Nike Lunarfly 4 (Pink)

Monday Jun 23, 2014 #

8 AM

Running warm up/down 3:48 [2] 0.85 km (4:28 / km)
shoes: Nike Lunarfly 4 (Pink)

Orienteering 21:50 [2] 4.7 km (4:39 / km)
shoes: Nike Lunarfly 4 (Pink)

Re-running some of the Tallinn city race with a few bits I added in to, nothing hard on the legs.

9 AM

Running warm up/down 4:25 [2] 0.99 km (4:29 / km)
shoes: Nike Lunarfly 4 (Pink)

« Earlier | Later »