Training Log Archive: White KenyanIn the 7 days ending Feb 15, 2015:
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Sunday Feb 15, 2015 #
Running warm up/down 8:00 [1] 1.6 km (5:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 34:48 [4] 7.0 km (4:58 / km) +110m 4:37 / km
shoes: Inov8 X-Talon 190 (Orange)
Again focusing on navigation so not pushing the pace 100%. Good through for the majority apart from losing 1 minute 45 seconds on 13 misunderstood the vague contours and went into the extra green slope on the left :@ without this I would have been between 7th/10th, very closely packed feild today and a very good quality field. Still beat some good guys with and only 30 seconds/1 min behind will and Adam with this mistake.
Soild run apart from 13, technique good and encouraging.
Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 20:38 [3] 3.93 km (5:15 / km)
spiked:13/13c shoes: Inov8 X-Talon 190 (Orange)
Saturday Feb 14, 2015 #
Running warm up/down 6:34 [1] 1.27 km (5:10 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:11:49 [4] 14.18 km (5:04 / km) +215m 4:42 / km
spiked:18/22c shoes: Inov8 X-Talon 190 (Orange)
A good run, more later.
Running warm up/down 6:19 [1] 1.16 km (5:27 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 14:54 [2] 3.02 km (4:56 / km)
shoes: Adidas Boost
Orienteering race 14:32 [5] 3.41 km (4:16 / km) +35m 4:03 / km
spiked:18/19c shoes: Adidas Boost
I knew there was a tricky area but thought the would be relativity straight forward, but the course was well planned and kept you on your tops!
Nailed one a tricky ish long leg, micro route error coming into the control +3? 2 was good went right, maybe left was smoother but don't think there is anything in it. 3 good.
Missed the small cut through between the OOB so took a wider route +15/20? 5,6,7 good, maybe missed the smoother route on 7 but it's just 50/50 and go for it! 8 was fine, bar getting stuck behind a fat women down a narrow alley.
9 - dodgy control description? It I right sitting here, but when running it could have been clearer. Outside building corner, although steps top would be clearer. Checked my descriptions twice and decided to go on the outside but it was inside the wall. Maybe upto +50/60?
10,11,12 fine. Planned 13 on the way to 12 so spotted the smoother shorter route by going round the back.
Now into the old town area, very intricate. Good map contact and thumbing the map well here. All fine expect going down a dead end, only +3/5ish. Taking good simple and smooth routes. Small Banna to 18 before the last control.
Don't know results/time yet, but overall a good encouraging perform on a tricky sprint which was my first night sprint. Around 1 minute of mistakes on the route choice was unclear at night and then 50 seconds? on the dodgy-ish control description. Running well and always had the ability to knock up 2 or 3 more gears when the running allowed - happy with this for my firstly night sprint, very different.
Running warm up/down 15:28 [1] 2.6 km (5:57 / km)
shoes: Adidas Boost
Friday Feb 13, 2015 #
Orienteering 55:33 [1] 8.31 km (6:41 / km)
spiked:10/11c shoes: Inov8 X-Talon 190 (Orange)
North of the road this time. No paths map so just contours and green. Good training focusing on map contact. Enjoyable.
Running warm up/down 9:30 [1] 1.65 km (5:45 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 16:12 [4] 4.03 km (4:01 / km) +30m 3:53 / km
spiked:17/19c shoes: Inov8 X-Talon 190 (Orange)
Looking forward to this, started well didn't fly off as planned but still found my self at the front end of precedings. Spiked 1 fine same for all the next controls, racing rich Robinson and some Finnish guy head to head through the gaffles.
They went right free the spectator while I went left. Got to where the gap in the fence was were I thought and seen some old women go down there so followed them but they had gone down the wrong side of the fence, +30.
Maybe took a longer route on 10? Started to get tired here with the morning training and high amount of training of recent. Was hard to push it with tired legs. Wrong side of the hedge on 17 from not reading te descriptions although we didn't get lose descriptions so was hard to work out. Then made a silly mistake after that running into a dead end thinking id seen a shorter route +10.
Overall a good performance up to the spectator control and not bad after bar two controls. Maybe started to get in running mood to much and skimping on the nav? Lots of positive to take front this regardless!
Running warm up/down 5:11 [0] 0.63 km (8:14 / km)
shoes: Inov8 X-Talon 190 (Orange)
Thursday Feb 12, 2015 #
Running 26:55 [2] 6.48 km (4:09 / km)
shoes: Adidas Boost
Orienteering 59:00 [2] 10.75 km (5:29 / km)
spiked:31/37c shoes: Inov8 X-Talon 190 (Orange)
Focusing on bearings sighting as far ahead as possible and good map contact using the features on the route.
Was hard at first as my normal compass has a bubble so was using my old one which isn't as good for bearings as it doesn't have the colours around the edge.
Wednesday Feb 11, 2015 #
Running 19:11 [1] 3.24 km (5:55 / km)
(rest day) shoes: Adidas Boost
Exploring along the beach with Chris
Tuesday Feb 10, 2015 #
Running 26:59 [2] 6.01 km (4:29 / km)
shoes: Nike Mileage Boots
Running intervals 21:44 [5] 6.59 km (3:18 / km)
shoes: Adidas Adizero Adios
400,300,200,100,400,300,200,100
[400] jog
400,300,200,100.
All with equal recovery at "10k pace", wasnt 10k pace but still rather quick, sub 4 min km pace.
Progression of last time, removing the first recovery 400. Felt tired but felt alright once i got going - roll on POM!
Tommy H aka Brother Hassan struggling, hes making a bit of a habbit of this now....!
Running warm up/down 15:22 [1] 2.95 km (5:13 / km)
shoes: Nike Mileage Boots
Monday Feb 9, 2015 #
Running 35:43 [2] 8.04 km (4:27 / km)
shoes: Nike Mileage Boots
Running 6:57 [2] 1.65 km (4:13 / km)
Orienteering 17:11 [3] 3.94 km (4:22 / km)
spiked:17/21c shoes: Nike Mileage Boots
Part of the new Monday Routine replacing the pre-circuits run with some sprint o training without compromising on the key running sessions.
Fell over on rep 3 going round a bend and slipping on some moss, grrr. Its fine though.
Going pretty well, working on the focus although the map was in colour this week it was hard to read and the course blended into the map. All good training in the urban jungle and will make other areas feel easy - looking forward to Portugal sprint relay first leg and the night sprint.
Running 23:58 [1] 4.66 km (5:09 / km)
Strength + Conditioning 25:00 [2]