Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jun 28, 2015:

activity

time

miles

Running

3:37:20

30.79

(7:04)

49.55

(4:23)

Cycling

1:43:30

Orienteering

36:21

4.18

(8:42)

6.72

(5:25)

Total

5:57:11

34.96

56.27

1:21

0:00

» now

Sunday Jun 28, 2015 #

1 PM

Running long 1:21:08 [1] 17.22 km (4:43 / km)
shoes: Adidas Boost

Easy long-ish run on Wheelock rail trail and canel

Saturday Jun 27, 2015 #

9 AM

Running warm up/down 7:59 [2] 1.83 km (4:22 / km)
shoes: Adidas Boost

Running hills 4:42 [5] 1.44 km (3:16 / km)
shoes: Adidas Boost

6 long steady hills with a kick at the end

47, 47, 46, 47, 46, 47

Delamere hill session with Vale Royal. Good company from Sheeno and Josh.

Running hills 52 [5] 0.23 km (3:46 / km)
shoes: Adidas Boost

4 short medium incline hills

13, 12, 13, 12

Running hills 2:09 [5] 0.59 km (3:39 / km)
shoes: Adidas Boost

6 short sharp hills

20, 20, 20, 21, 23, 23

Hit the wall at the end as I didn't have enough to drink

Running hills 48 [5] 0.16 km (5:00 / km)
shoes: Adidas Boost

4 very steep hills

12, 12, 12, 12

Running hills 55 [5] 0.24 km (3:49 / km)
shoes: Adidas Boost

3 medium hills with a flat end

19, 18, 18

Picked up again and finished strong

10 AM

Running intervals 1:00 [4] 0.3 km (3:20 / km)
shoes: Adidas Boost

4 down hill strides

Running warm up/down 13:21 [2] 2.64 km (5:03 / km)
shoes: Adidas Boost

Friday Jun 26, 2015 #

5 PM

Cycling 38:30 [1]

Le Tour de Moston

17.15km - 2:15min/km

Thursday Jun 25, 2015 #

7 PM

Running 6:50 [2] 1.61 km (4:15 / km)
shoes: Adidas Boost

Orienteering race 36:21 [4] 6.72 km (5:25 / km)
shoes: Inov 8 X-Talon 190

Marbury SEE - 1st

Going straight all the time probably wanst a good idea.

Running warm up/down 9:47 [1] 1.69 km (5:47 / km)
shoes: Inov 8 X-Talon 190

WD round the park.

Wednesday Jun 24, 2015 #

4 PM

Running 28:39 [2] 6.79 km (4:13 / km)
shoes: Nike Mileage Boots

Moss Lane with extended loop.

Tuesday Jun 23, 2015 #

5 PM

Running warm up/down 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Adidas Boost

Running intervals 12:50 [4] 4.2 km (3:03 / km)
shoes: Adidas Adizero Adios

3x1200 (2)

3.50, 3.48, 3.52.

Wanted between 3.40-45 but it soon become apparent that wasn't happening, legs knackered and no watch it time it so just hearing dads times every 400.

Was then meant to be 4x400 but CNAC came on so just did some reps on the Razza field, 150m~ ish.

6 PM

Cycling warm up/down 15:00 [1]

WD on Moss Lane.

7 PM

Running 39:20 [2] 9.0 km (4:22 / km)
shoes: Adidas Boost

Monday Jun 22, 2015 #

5 PM

Cycling 50:00 [1]
(rest day)

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