Training Log Archive: White KenyanIn the 7 days ending Mar 1, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Mar 1, 2015 #
Running warm up/down 8:23 [1] 1.59 km (5:16 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 1:16:54 [3] 12.12 km (6:21 / km) +270m 5:43 / km
spiked:30/33c shoes: Inov8 X-Talon 190 (Orange)
only mistakes:
25 seconds on 27, got dragged.
1.45 on 30, a pit on a undergrowth boundary which was weird. bearing was good but didn't get the control? few time loses here looking at win splits.
few other time loses such as 3, just steady or getting caught in brambles. in general and good run and enjoyed the area, most splits simialr to johny and oli. good training run and never running too fast.
http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 12:41 [1] 1.84 km (6:54 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Feb 28, 2015 #
Running warm up/down 13:45 [2] 3.2 km (4:18 / km)
shoes: Adidas Boost
Running tempo 17:00 [5] 5.0 km (3:24 / km) +60m 3:12 / km
shoes: Adidas Boost
5.40, 5.37, 5.33.
Feeling pretty tired this morning, sleep wise and body from a hard training week and previous big weeks as well as work. Splits show good progression and we stuck to the plan.
Set out with the plan of nothing too hard but wanted to run fairly hard to see where I am at and don't want to be too tired for the nights tonight (using that as training, that race isn't a aim of mine). Fairly happy with that from being tired ish and loads of people in the way due to he roadworks on the path, some people going mad at use as we went on the road at times to get round them! just beat OJ.
Easily run 16.25/30 on this course now from a fresh point of view.
Parkrun progression done and shows good progress - job done. Roll on Trafford 10k fully rested, let's go! ;)
Running warm up/down 21:19 [1] 4.0 km (5:20 / km)
shoes: Adidas Boost
Running warm up/down 7:25 [2] 1.41 km (5:16 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:11:46 [3] 12.57 km (5:43 / km)
spiked:20/24c shoes: Inov8 X-Talon 190 (Orange)
not a fan of night o at all, but it has to been done. glad i did this race and enjoyed. not as tricky as i thought it would be but you had to concentrate throughout.
only 2 mistakes, both of 2 minutes on 5 and 20. on 5 i was going the right was through the open but got confused not being able to see and alos the cows in the field, on 20 my exit direction wasnt too bad. also lost a bit of time on some of the longer legs towards the end from running parkrun this morning but i expected and was using this as training. could have challenged Adam if i was fresh. #longtern
http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 5:02 [1] 1.0 km (5:02 / km)
Friday Feb 27, 2015 #
Cycling 21:24 [2]
home - uni to print - eccy woods
Running warm up/down 6:32 [1] 1.0 km (6:32 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 31:30 [2] 4.0 km (7:53 / km)
spiked:20/25c shoes: Inov8 X-Talon 190 (Orange)
Line, windows, control pick.
Running 2:51 [1] 0.48 km (5:56 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 11:13 [2] 1.71 km (6:34 / km)
spiked:14/16c shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 5:51 [1] 0.92 km (6:22 / km)
shoes: Inov8 X-Talon 190 (Orange)
Cycling 23:15 [1]
Thursday Feb 26, 2015 #
Running 16:07 [2] 3.45 km (4:40 / km)
shoes: Adidas Boost
Orienteering 12:38 [3] 2.83 km (4:28 / km)
spiked:15/15c shoes: Adidas Boost
3 lines and 1 CP.
Really good contact and great session.
Running 4:17 [2] 0.94 km (4:33 / km)
shoes: Adidas Boost
Running intervals 16:15 [5] 5.0 km (3:15 / km)
shoes: Adidas Boost
Starting steady and working our way into it. Feeling pretty comfortable, then picked it up a bit on the last two. Hilly circuit too in Endcliffe Park.
Great session and happy with this with feeling slightly tired from a fair amount of training in the recent weeks and i going out last night...
3.21, 3.19, 3.17, 3.11 & 3.05.
Running warm up/down 19:02 [1] 3.41 km (5:35 / km)
shoes: Adidas Boost
Wednesday Feb 25, 2015 #
Running 54:59 [2] 11.08 km (4:58 / km)
shoes: Adidas Boost
Orienteering 56:58 [2] *** 6.28 km (9:04 / km) +250m 7:34 / km
spiked:15/22c shoes: Inov8 X-Talon 190 (Orange)
Orienteering warm up/down 16:19 [2] 2.39 km (6:50 / km)
shoes: Inov8 X-Talon 190 (Orange)
Tuesday Feb 24, 2015 #
Running 26:05 [2] 5.93 km (4:24 / km)
shoes: Nike Mileage Boots
Running warm up/down 27:19 [1] 5.04 km (5:25 / km)
shoes: Nike Mileage Boots
Running intervals 13:49 [5] 4.8 km (2:53 / km)
shoes: Adidas Adizero Adios
Tired legs, very windy and cold. Happy with these times and will do much better in the next few months so that's good!
71,70,69,70,68,68,68,68,67,68,69,67
Drills warm up/down 4:00 [2] 0.5 km (8:00 / km)
shoes: Nike Mileage Boots
Monday Feb 23, 2015 #
Running 45:14 [2] 10.14 km (4:28 / km)
shoes: Adidas Boost
So much stuff to do atm, major stress :@
Strength + Conditioning 25:00 [1]
Running warm up/down 6:52 [1] 1.1 km (6:15 / km)
shoes: Adidas Boost