Training Log Archive: White KenyanIn the 7 days ending Oct 19, 2014:
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Sunday Oct 19, 2014 #
Running warm up/down 5:38 [2] 1.08 km (5:13 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 56:37 [4] 8.91 km (6:21 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 7:16 [1] 1.02 km (7:07 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Oct 18, 2014 #
Running warm up/down 4:51 [2] 0.85 km (5:42 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:33:23 [3] 11.42 km (8:11 / km) +450m 6:50 / km
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 7:55 [1] 1.19 km (6:39 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Oct 17, 2014 #
Running warm up/down 9:26 [2] 1.62 km (5:49 / km)
shoes: Inov8 X-Talon 190 (Orange)
Drills warm up/down 2:00 [2] 0.2 km (10:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 31:37 [4] 4.79 km (6:36 / km) +115m 5:54 / km
shoes: Inov8 X-Talon 190 (Orange)
Haven't orienteering since Sweden/British sprints/middle. Wasn't expecting much just using it as training was ok bar #9, where I made a parrell error, but rusty and not using my compass much, focus for tomorrow and get some technique targets planned before the race to focus on the processes. Without a 4 minute wonder is have done 27ish which would have been respectable consisoeing the lack of O recently - off season for orienteering too though so not to bothered atm.
Running warm up/down 11:31 [2] 1.64 km (7:01 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 36:02 [3] 4.4 km (8:11 / km) +165m 6:54 / km
shoes: Inov8 X-Talon 190 (Orange)
Thursday Oct 16, 2014 #
Running 42:14 [2] 8.17 km (5:10 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)
Wednesday Oct 15, 2014 #
Running 1:11:08 [2] 13.08 km (5:26 / km)
shoes: Nike Lunarfly 4 (Pink)
Pretty slow so me and joe went off on our own. Looking forward to SHI this weekend and the OMM after so being careful with what I do, but after that the miles are really going to get smashed.
Strength + Conditioning 35:00 [1]
Tuesday Oct 14, 2014 #
Running 21:31 [2] 4.69 km (4:35 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 18:13 [5] 5.78 km (3:09 / km)
shoes: Adidas Adizero Adios
session was 4/5 by a mile with 70 second recovery but the recovery started when andy heyes finished and he was doing miles in 4.30/40. so opted for 1200m as I would have only reached 1400m and then had to jog back and have no recovery.
4x1200m, 800m.
3.48.
3.53.
3.57.
3.59.
2.34.
Had a long day of lectures and felt knackered. awkward lecture times I hadn't ate enough and what I did was shit food, so soon was very hungry and had bowel problems. resulting in me shitting in a bush on the warm down near Don Valley :/
goof first track session back and a ok pace. considering I felt shit, shows theres a lot more in me still which is good!
Running warm up/down 17:17 [2] 3.28 km (5:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Oct 13, 2014 #
Running 33:10 [2] 6.56 km (5:03 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 40:47 [2] 8.01 km (5:05 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 25:00 [1]