Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Nov 23, 2014:

activity

time

miles

Running

6:37:42

51.59

(7:43)

83.03

(4:47)

Orienteering

34:09

4.27

(8:00)

6.87

(4:58)

21 /

38c

55%

Strength + Conditioning

20:00

Total

7:31:51

55.86

89.9

21 /

38c

55%

1:42

0:00

» now

Sunday Nov 23, 2014 #

12 PM

Running 42:51 [1] 8.11 km (5:17 / km)
shoes: Nike Mileage Boots

Saturday Nov 22, 2014 #

10 AM

Running 24:11 [2] 4.82 km (5:01 / km)
shoes: Nike Mileage Boots

To Parkwood.

11 AM

Orienteering race 13:30 [5] *** 2.53 km (5:20 / km)
spiked:11/13c shoes: Inov8 X-Talon 190 (Orange)

SPOOK relays, leg 1.

flew off at the start and fucked up 1 and 2 with Rhys. Buzz out the way, smashed the rest of the course spot on.

Orienteering race 7:34 [5] 1.78 km (4:15 / km)
spiked:10/10c shoes: Inov8 X-Talon 190 (Orange)

Leg 2 - Sprint course.

Much better, had barber to chase down and Kris about 25 secs behind and he kept the gap. Stacked it pretty bad too, but im fine.

Orienteering race 13:05 [5] *** 2.56 km (5:07 / km)
15c shoes: Inov8 X-Talon 190 (Orange)

Leg 3, Northrop had gone past Ciaran so barber was in front of me again, wound him in gentley then pushed it on in the woods and dropped him.

Pretty good run on thsi leg, all on my own, Willy was 13:20 and Kris was 12:30 so pretty happy with that considering i felt tired. Good bit of forest sprint training and shows the training is paying off well.

DEE Lad's of ShUOC : 3rd, behind willy/matt and horton/kris.

1 PM

Running 28:14 [1] 5.0 km (5:39 / km)
shoes: Nike Mileage Boots

Run back with the troops.

Friday Nov 21, 2014 #

1 PM

Running warm up/down 10:58 [2] 2.48 km (4:25 / km)
shoes: Nike Mileage Boots

WU - First run in the new filthy mileage boots

Running intervals 9:30 [5] 3.0 km (3:10 / km)
shoes: Nike Mileage Boots

small session, knees feeling tired and at home which is effort on your own.

so just did 3x1km at cruise pace, then dropped the hammer on the last one a bit.

3.13
3.20 (strong wind)
2.56

not bad and happy with 3:13 when I didn't feel like I was pushing that hard and then still felt pretty comfortable on the last one. don't want to over do the miles so good to only do 12 between today and yesterday instead of atleast 17 per normal.

Running warm up/down 12:08 [1] 2.52 km (4:49 / km)
shoes: Nike Mileage Boots

WD jog home down the lane

Thursday Nov 20, 2014 #

5 PM

Running 53:14 [2] 11.5 km (4:38 / km)
shoes: Inov8 X-Talon 190 (Orange)

Back at home for Cheshire East sports awards, feeling rather tired and just randomly deciding with cairan that we would go roar at 10pm last night!

So feeling tired and was going to be hard doing a session so opted for some steady miles. Maybe do a slight session tomororw.

Wednesday Nov 19, 2014 #

2 PM

Running long 1:17:37 [2] 16.15 km (4:48 / km)
shoes: Inov8 X-Talon 190 (Orange)

Long ish run in the peaks and back from the naked photo. Splendid.

Tuesday Nov 18, 2014 #

4 PM

Running warm up/down 13:25 [2] 2.68 km (5:00 / km)
shoes: Nike Lunarfly 4 (Pink)

WU jog

Running tempo 27:22 [4] 7.64 km (3:35 / km)
shoes: Nike Lunarfly 4 (Pink)

Tempo, same as last time.

5 PM

Running warm up/down 15:54 [1] 2.81 km (5:40 / km)
shoes: Nike Lunarfly 4 (Pink)

Jog back.

Monday Nov 17, 2014 #

8 AM

Running 31:38 [2] 6.55 km (4:50 / km)
shoes: Nike Lunarfly 4 (Pink)

#MMM

5 PM

Running 42:04 [2] 8.37 km (5:02 / km)
shoes: Nike Lunarfly 4 (Pink)

standard procedures with Tommy H

6 PM

Strength + Conditioning 20:00 [1]

ShUOC Circuits

Running warm up/down 8:36 [1] 1.4 km (6:09 / km)
shoes: Nike Lunarfly 4 (Pink)

jog back home

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