Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Aug 24, 2014:

activity	#	time	miles		km		+m
Orienteering	10	6:56:51	30.7		49.41
Running	12	2:27:13	16.74	(8:48)	26.94	(5:28)
Drills	1	8:00	1.0	(8:00)	1.61	(4:58)
Total	16	9:32:04	48.44		77.96

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Sunday Aug 24, 2014 #

10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

11 AM

Orienteering race 1:34:34 [3] 11.93 km (7:56 / km)
shoes: Inov8 X-Talon 190 (Orange)

Long Race, taking easy and focusing on navigation due to yesterday. good course.

Saturday Aug 23, 2014 #

11 AM

Running warm up/down 9:29 [2] 1.75 km (5:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Drills warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 15:28 [4] 3.19 km (4:51 / km)
shoes: Inov8 X-Talon 190 (Orange)

Goteborg O Meeting Sprint Race.

ok race but nothing special, 10 seconds dropped on 4 and one RC error. then nearly broke my leg on a crag +30 seconds and shit me right up.

12 PM

Running warm up/down 6:26 [2] 1.02 km (6:18 / km)
shoes: Inov8 X-Talon 190 (Orange)

Friday Aug 22, 2014 #

5 PM

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering race 46:20 [4] 5.5 km (8:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Goteborg O Meeting Middle Race

6 PM

Running warm up/down 5:12 [2] 1.0 km (5:12 / km)
shoes: Inov8 X-Talon 190 (Orange)

Thursday Aug 21, 2014 #

11 AM

Running warm up/down 6:28 [2] 0.93 km (6:57 / km)
shoes: Nike Lunarfly 4 (Pink)

jog to the start with will.

Orienteering 52:10 [3] 6.9 km (7:34 / km)
shoes: Nike Lunarfly 4 (Pink)

Another area recommended by Doug. good area.

12 PM

Running 5:29 [2] 0.85 km (6:27 / km)

jog back

5 PM

Running warm up/down 9:08 [2] 1.75 km (5:13 / km)
shoes: Nike Lunarfly 4 (Pink)

jog from the hut to the eastern area.

Orienteering 16:54 [3] 2.45 km (6:54 / km)
shoes: Nike Lunarfly 4 (Pink)

middle training I planned

Running warm up/down 6:44 [2] 1.24 km (5:26 / km)
shoes: Inov8 X-Talon 190 (Orange)

jog back

Wednesday Aug 20, 2014 #

11 AM

Running warm up/down 5:50 [2] 1.16 km (5:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU to the start with matt and harry

Orienteering 47:39 [2] 4.51 km (10:34 / km)
shoes: Inov8 X-Talon 190 (Orange)

JWOC 2008 Middle A Final. didn't enjoy it.

4 PM

Orienteering 15:47 [3] 3.49 km (4:31 / km)
shoes: Nike Lunarfly 4 (Pink)

Chalmers Sprint Training.

Tuesday Aug 19, 2014 #

11 AM

Running 13:36 [2] 2.25 km (6:03 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU via beetan the boat.

Orienteering 28:12 [3] 3.56 km (7:55 / km)
shoes: Inov8 X-Talon 190 (Orange)

course from the hut - great stuff.

Running 5:11 [3] 0.86 km (6:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog back to the hut with harry.

7 PM

Running race 30:33 [4] 7.13 km (4:17 / km)
shoes: Inov8 X-Talon 190 (Orange)

SAIK trail race from the hut round the lake.

more later.

Running warm up/down 16:23 [2] 2.4 km (6:50 / km)
shoes: Inov8 X-Talon 190 (Orange)

Monday Aug 18, 2014 #

12 PM

Orienteering intervals 1:00:05 [3] 7.88 km (7:37 / km)
shoes: Inov8 X-Talon 190 (Orange)

"Dougs area" trains with the squadron. one stupid mistake from not focusing enough, apart from that was good. different style of area compared to the hut.

1 PM

Running warm up/down 12:44 [2] 2.1 km (6:04 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU/WD's

2 PM

Orienteering 39:42 [3]

bearings - corridors and control picks.

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