Training Log Archive: White KenyanIn the 7 days ending Jul 17, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Jul 16, 2016 #
Running warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Brooks Green Silence (GB)
Running hills 7:00 [4] 2.2 km (3:11 / km)
shoes: Brooks Green Silence (GB)
Friday Jul 15, 2016 #
Running 36:45 [2] 5.01 mi (7:20 / mi)
shoes: Nike Pegasus 30
Running 35:57 [2] 5.34 mi (6:44 / mi)
shoes: Brooks Green Silence (GB)
Thursday Jul 14, 2016 #
Running warm up/down 11:34 [2] 1.59 mi (7:16 / mi)
shoes: Nike Pegasus 30
Running race 15:57 [5] 5.0 km (3:11 / km)
shoes: Boston Boost
Running warm up/down 12:13 [2] 1.57 mi (7:47 / mi)
shoes: Nike Pegasus 30
Wednesday Jul 13, 2016 #
Running 19:11 [2] 2.59 mi (7:24 / mi)
(rest day) shoes: Nike Pegasus 30
Tuesday Jul 12, 2016 #
Running warm up/down 21:28 [2] 3.99 km (5:23 / km)
shoes: IceBug
Orienteering race 49:16 [4] 6.8 km (7:15 / km) +260m 6:05 / km
shoes: IceBug
4 minutes behind Tom, splits were similar I just binned 4.30 on two controls. Bit angry with the mistakes (10 and 15) but dont think you would get map/control like that in a big race. Shape felt good, but still needs work on the hills.
5) +15, should have taken the road route.
8) +10, micro route choice around the ponds.
10) +2.30, form line knoll, was within 5m of the control, map just doesnt seem right there/ proximity to the path etc.
12) +30, went straight when the path route was quicker, nailed the control though so good slope practice.
15) +50, unmapped fallen tree/bush just before the thicket the control was on.
21) +2.00, bad compass, was too high on the slope.
Monday Jul 11, 2016 #
Running tempo 26:00 [4] 7.16 km (3:38 / km)
shoes: Nike Pegasus 30
Feeling tired today and almost feel asleep before I ran. Watch didn't pick up signal as I pressed some 'use indoors' button and didn't know how to change it back so just set off and thought I would guess the paces off feel, aiming for 7.15, 6.10, 5.10 miles.
Paces (lol): 6.22, 5.44, 5.15.
Running warm up/down 10:15 [1] 2.3 km (4:27 / km)
shoes: Nike Pegasus 30