Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Oct 12, 2014:

activity	#	time	miles		km		+m
Running	10	6:12:36	46.32	(8:03)	74.54	(5:00)	81
Strength + Conditioning	1	25:00
Cycling	1	10:00
Orienteering	1	7:42	0.74	(10:25)	1.19	(6:28)
Drills	1	5:00	0.62	(8:03)	1.0	(5:00)
Total	11	7:00:18	47.68		76.73		81

1:28

0:00

» now

Sunday Oct 12, 2014 #

12 PM

Running warm up/down 13:36 [2] 2.7 km (5:02 / km)
shoes: Nike Lunarfly 4 (Pink)

Drills warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Qasics Hyper XC

Drills

Running race 30:49 [5] 8.55 km (3:36 / km) +81m 3:26 / km
shoes: Qasics Hyper XC

SYXCL event 1 @ Spinkhall, Mount St Mary's College - 15th (ish).

Feeling good and been looking forward to this! Fast start although it felt pretty slow, after the first mile the pace was pretty consistent. Calf was a bit tight but I already knew about this but on the last 2 laps it was annoying and I felt like it was holding me back.

Just under 2 minutes down on the winner Steve Bayton with Bertie only a few seconds behind. Mycroft in 3rd and only 1 minute down on him and then a load of Uni guys within 40-20 seconds infront of me which I recoken I would have had without a tight calf.

Think I was 15th in the end a big improvement on last year and 9th Uni counter, showing how strong the team is this year even with a few of the good guys missing today! Hallam got smashed! Whoever gets in BUCS A team will have thoroughly deserved it!

Good first XC of the season and more to come!

Miles: 5.16, 5.53, 5.59, 5.49 and 5.57.

http://www.sycaa.co.uk/uploads/be/f7/bef7a25333c2e...

1 PM

Running warm up/down 15:55 [2] 3.09 km (5:09 / km)
shoes: Nike Lunarfly 4 (Pink)

Saturday Oct 11, 2014 #

Note
(rest day)

First full rest day in a while, no longer feel sluggish like I did at the end of summer - roll on the XC tomorrow!

11 AM

Cycling 10:00 [1]

Easy for tomorrow

Friday Oct 10, 2014 #

6 PM

Running 44:09 [2] 9.05 km (4:53 / km)
shoes: Nike Lunarfly 4 (Pink)

Steady athletics

Thursday Oct 9, 2014 #

5 PM

Running 1:08:57 [2] 12.06 km (5:43 / km)
shoes: Nike Lunarfly 4 (Pink)

steady post freshers meal banter run with will, jack, jack and matt

Wednesday Oct 8, 2014 #

2 PM

Running 1:03:30 [2] 11.27 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)

Standard Rivelin with Will, Jack Wright and J Mills.

3 PM

Orienteering 7:42 [1] 1.19 km (6:28 / km)
shoes: Inov8 X-Talon 190 (Orange)

setting up GIAG orienteering.

Running 10:08 [2] 1.83 km (5:32 / km)
shoes: Inov8 X-Talon 190 (Orange)

jog back home

Tuesday Oct 7, 2014 #

6 PM

Running warm up/down 15:21 [2] 3.15 km (4:52 / km)
shoes: Nike Lunarfly 4 (Pink)

WU jog to Endcliffe park

Running intervals 24:48 [5] 6.68 km (3:43 / km)
shoes: Nike Lunarfly 4 (Pink)

ShUOC Intervals

some session in apirs but I did it on my own and did 2 laps in stead of one which made it roughly 2 minute reps which was good as athletics where doing 8x2mins.

so I did 8 2 minutes with 1 minute jog between then a 1 lap blast. did this with will for all the reps and sat with him for the 1st lap then kicked in on the second lap, running pretty well and beat him on most :) feeling strong and no longer sluggish, XC on Sunday!!!

average pace for the 2 mins was 3:04min/k on the grass was wearing my spikes as well to make sure they still fit for Sunday and my last lap was 52 seconds (330m) - 2:41min/km.

7 PM

Running warm up/down 21:58 [2] 3.37 km (6:31 / km)
shoes: Nike Lunarfly 4 (Pink)

jog back via the COE for a committee meeting.

Monday Oct 6, 2014 #

8 AM

Running 33:48 [2] 6.85 km (4:56 / km)
shoes: Nike Lunarfly 4 (Pink)

Good little group with 6 of us on the double.

5 PM

Running 29:37 [2] 5.94 km (4:59 / km)
shoes: Nike Lunarfly 4 (Pink)

Pre circuits with Tom Horton.

Strength + Conditioning 25:00 [3]

« Earlier | Later »