Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jan 11, 2015:

activity

time

miles

Running

4:53:36

41.35

(7:06)

66.55

(4:25)

Orienteering

2:45:02

15.01

(11:00)

24.15

(6:50)

37 /

45c

82%

Total

7:38:38

56.36

(8:08)

90.7

(5:03)

37 /

45c

82%

1:24

0:00

» now

Sunday Jan 11, 2015 #

11 AM

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

WU jog and drills

Orienteering 23:50 [2] 2.76 km (8:38 / km)
spiked:6/9c shoes: Inov8 X-Talon 190 (Orange)

Compass

12 PM

Orienteering 17:54 [2] 2.23 km (8:02 / km)
shoes: Inov8 X-Talon 190 (Orange)

Corridor

Orienteering 29:27 [3] 3.61 km (8:09 / km)
spiked:12/14c shoes: Inov8 X-Talon 190 (Orange)

WOC selection race, wooded part - good stuff

1 PM

Running warm up/down 5:22 [1] 0.69 km (7:47 / km)
shoes: Inov8 X-Talon 190 (Orange)

8 PM

Note

wouldnt have minded going out for a steady 4 tonight to hit 60ish as planned but decided theres no point and better to have a rest as the 4 week cycle has gone out the window currently with races and training weekend etc, ill get back on the cycle after bucs.

great orienteering this week and technique was pretty good!

Saturday Jan 10, 2015 #

10 AM

Running hills 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

Uphill and downhill techniques.

2 PM

Orienteering 32:38 [2] 4.29 km (7:36 / km)
spiked:19/22c shoes: Inov8 X-Talon 190 (Orange)

Pairs straight and round with Tim

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU and drills

3 PM

Orienteering 23:16 [2] 2.9 km (8:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

Extra training and re visiting control 6

Friday Jan 9, 2015 #

1 PM

Running 29:39 [2] 6.44 km (4:36 / km)
(rest day) shoes: Nike Mileage Boots

Steady

Thursday Jan 8, 2015 #

7 PM

Running warm up/down 16:56 [2] 3.54 km (4:47 / km)
shoes: Nike Mileage Boots

WU and drills

Running intervals 26:00 [5] 8.6 km (3:01 / km)
shoes: Nike Mileage Boots

4 x 3 mins (90), 4 x 2 mins (60), 4x1 min (30), 4 x 30 secs (30).

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Nike Mileage Boots

Recovery jogs

8 PM

Running warm up/down 15:52 [1] 2.91 km (5:27 / km)
shoes: Nike Mileage Boots

WU with #keenosheeno

Wednesday Jan 7, 2015 #

11 AM

Running warm up/down 12:39 [2] 2.75 km (4:36 / km)
shoes: Nike Mileage Boots

jog to town, felt knackered for the first bit

12 PM

Orienteering 37:57 [2] 8.36 km (4:32 / km)
shoes: Nike Mileage Boots

ran some of my course for the Crewe UKOL

Running 16:58 [2] 3.89 km (4:22 / km)
shoes: Nike Mileage Boots

jog home

5 PM

Note

resisting going out for a few miles tonight as i was pretty tired before, dont want to over cook it and want to be fresh to smash a session tomorrow.

Tuesday Jan 6, 2015 #

7 PM

Running warm up/down 14:51 [2] 3.19 km (4:39 / km)
shoes: Nike Mileage Boots

Running intervals 24:00 [5] 7.89 km (3:03 / km)
shoes: Nike Mileage Boots

8x3 minutes [2 mins] @ Vale Royal

988
1002
985
983
975
974
961
1001

Furthest I got was 960m but garmin was recording at slightly longer, wether it was over taking people? Always hitting atleast over 920m, not to bad considering how tired I felt from being inside all day working. Had a few good battles with josh but would have liked to been a little closer to Jacob like 2 weeks ago or maybe he's just improved, still only 40/50m behind perry and sheen. Going to throw another dirty session or tempo on Thursday.

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Nike Mileage Boots

Recovery jogging

8 PM

Running warm up/down 15:07 [1] 2.93 km (5:10 / km)
shoes: Nike Mileage Boots

Monday Jan 5, 2015 #

10 AM

Running 31:01 [2] 7.03 km (4:25 / km)

Pre breakfast run

7.17, 7.06, 7.00, 6.55

7 PM

Running 38:11 [2] 9.19 km (4:09 / km)
shoes: Nike Mileage Boots

Cruising along with the headphones in blasting some vocals.

6.52, 6.45, 6.38, 6.33, 6.36.

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