Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Feb 7, 2016:

activity

time

miles

Running

2:50:27

23.02

(7:24)

37.05

(4:36)

Strength + Conditioning

1:10:00

Orienteering

44:49

4.16

(10:46)

6.7

(6:41)

Drills

5:00

0.5

(10:04)

0.8

(6:15)

Total

4:50:16

27.68

44.55

1:56

0:00

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Wednesday Feb 3, 2016 #

7 AM

Running 32:00 [2] 6.9 km (4:38 / km)
shoes: Adidas Boost

Strength + Conditioning 30:00 [1]

Simon Vardys having a party bring your dumbbells and your foam roller

8 AM

Strength + Conditioning 10:00 [1]

supplementary SENS workout

2 PM

Orienteering 23:41 [1] 3.19 km (7:25 / km)
shoes: Inov 8 X-Talon 190

https://www.youtube.com/watch?v=uLc2_hInDjc

Orienteering 10:51 [4] 1.93 km (5:37 / km)
shoes: Inov 8 X-Talon 190

Trains 1

3 PM

Orienteering 10:17 [4] 1.58 km (6:31 / km)
shoes: Inov 8 X-Talon 190

Trains 2

Tuesday Feb 2, 2016 #

5 PM

Running warm up/down 25:59 [2] 5.69 km (4:34 / km)
shoes: Nike Pegasus 30

6 PM

Running 18:34 [4] 5.84 km (3:11 / km)
shoes: Adidas Boost

3 x 1600m, 1 x 1000m - 50 seconds recovery.

5.08
5.06
5.11
3.07

Another nice tempo session banked, slightly reduced with the weekend in mind and taking into account last weekend. Legs felt a little heavy from the weekend in the third rep, so took the executive decision to to finish on a 1k.

Running warm up/down 12:26 [1] 2.35 km (5:17 / km)
shoes: Nike Pegasus 30

Drills warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nike Pegasus 30

Monday Feb 1, 2016 #

7 AM

Running 35:18 [1] 7.0 km (5:03 / km)
shoes: Nike Pegasus 30

very windy during QU4D today.

5 PM

Running 46:10 [1] 9.27 km (4:59 / km)
shoes: Nike Pegasus 30

nice and easy with a few ShUOC

Strength + Conditioning 25:00 [1]

fairly relaxed circuits - new gym is looking fresh.

6 PM

Strength + Conditioning 5:00 [2]

secret training in the upstairs gym.

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