Training Log Archive: White KenyanIn the 7 days ending Nov 1, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Nov 1, 2015 #
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Drills warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 1:12:43 [4] 16.0 km (4:33 / km)
shoes: Inov 8 X-Talon 190
Wasn't going to do it this year but found a entry so was a last minute job. Not feeling to bad after yesterday. Useral banter start with everyone smashing it off, should have gone to 53 first through rather than 58, would have been £200 richer that way.
Found myself on my own with Chris ahead then a good little group came together until I decided i would go to the furthest corner of the map then it was on my own. Nailed all of the challenges apart from the rope climb again, same as last year - need to do some pull ups.
Running warm up/down 9:56 [1] 1.6 km (6:12 / km)
shoes: Inov 8 X-Talon 190
Saturday Oct 31, 2015 #
Running warm up/down 17:16 [1] 3.32 km (5:12 / km)
shoes: Nike Pegasus 30
Running race 16:43 [5] 4.8 km (3:29 / km) +40m 3:21 / km
shoes: Qasics Hyper XC
Savage start, so worked my way in slowly and got into a good position, then slowly started picking a few off at a time over the second lap. Stacked first leg as always with many front loaded teams.
Good battle with Soley again after towing him round the first lap he kicked on slightly at the start of the second lap but kept him in reach and gained him back on the hill coming out of the woods and across the field, sat on him until 500 to go and kicked on the small hill with 200 as he looked like a broken man, then he went again and we smashed each other to the finish taking a few others in the process. He ended up beating me by 0.5 grrr.
Good exipernece and happy with the performance, up around a lot of names I recognise who are normally with me or just ahead, always nice to take a few good scalps.
Drills 5:00 [1] 1.0 km (5:00 / km)
shoes: Qasics Hyper XC
Running warm up/down 28:00 [1] 4.88 km (5:44 / km)
shoes: Qasics Hyper XC
Friday Oct 30, 2015 #
Running 43:50 [2] 9.51 km (4:37 / km)
shoes: Nike Pegasus 30
Thursday Oct 29, 2015 #
Running 13:02 [1] 2.66 km (4:54 / km)
shoes: Nike Pegasus 30
Running hills 10:00 [5] 3.13 km (3:12 / km)
shoes: Nike Pegasus 30
alternate up and down hill
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Nike Pegasus 30
Orienteering 16:37 [2] 3.0 km (5:32 / km)
shoes: Nike Pegasus 30
Running warm up/down 17:27 [1] 2.99 km (5:50 / km)
shoes: Nike Pegasus 30
Wednesday Oct 28, 2015 #
Running 1:00:28 [2] 13.02 km (4:39 / km)
shoes: Nike Pegasus 30
Tuesday Oct 27, 2015 #
Running tempo 34:00 [4] 9.12 km (3:44 / km)
shoes: Nike Pegasus 30
felt pretty bad, had a lazy day and was feeling pretty tired as a result and nearly didn't train so just got out there and got it done asap, out the front door straight into the 10.
10: 2.51km - 3:59min/km.
12: 3.21km - 3:45min/km.
12: 3.40km - 3:32min/km.
Didnt feel that good, but still not to bad of a session. first time doing this on the flat so a good progress check. for a poor session ill settle at that. legs didnt have a next gear, but aeorbiclay felt fine on the last 12, easy week this week.
Running warm up/down 8:36 [1] 1.6 km (5:22 / km)
shoes: Nike Pegasus 30
Monday Oct 26, 2015 #
Running 27:07 [2] 6.03 km (4:30 / km)
shoes: Nike Mileage Boots
Running 40:51 [2] 8.82 km (4:38 / km)
shoes: Nike Pegasus 30