Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Apr 9, 2017:

activity

time

miles

Running

6:05:36

53.6

(6:49)

86.26

(4:14)

Total

6:05:36

53.6

(6:49)

86.26

(4:14)

1:08

0:00

» now

Sunday Apr 9, 2017 #

10 AM

Running 1:01:39 [2] 15.17 km (4:04 / km)
shoes: Nike Zoom

From Vallys on the canal to Barbridge, back for a bit then along the Shropshire canal to Burland and the last half of the Acton circuit.

Bacon butty by Bobby V after.

Saturday Apr 8, 2017 #

8 AM

Running warm up/down 9:40 [1] 1.82 km (5:19 / km)
shoes: Nike Zoom

9 AM

Running race 17:20 [4] 5.0 km (3:28 / km) +55m 3:17 / km
shoes: Nike Zoom

Delamere Parkrun - 2nd

Feeling tired but was keen for a Parkrun with Dad. Nice run out and full English after.

Running warm up/down 14:17 [1] 2.59 km (5:31 / km)
shoes: Nike Zoom

Friday Apr 7, 2017 #

8 AM

Running 25:00 [1] 5.6 km (4:28 / km)
shoes: Nike Zoom

7 PM

Running 35:14 [2] 5.15 mi (6:50 / mi)
shoes: Nike Zoom

Easy little run. Stopped at the grandparents for a poo.

Thursday Apr 6, 2017 #

7 PM

Running 22:00 [2] 4.47 km (4:55 / km)
shoes: Nike Zoom

1 lap of the new course Air Products 10k course

Running tempo 16:50 [4] 5.1 km (3:18 / km)
shoes: Nike Zoom

1 lap with the top group at tempo. Half hearted attempt for the first minute jogging along with Sean Dyer and then saw Brad Smith and Matt Smith in the distance going for it. So picked it the pace caught them up and then ran on my own from 1k.

Not a bad course, but can't help but think the new section is much slower in the woods with many twists and turns along with a few small banks.

Not bad after how I felt yesterday. Is a return for the worst of the best shape on the cards?

C • Why would you go to a tempo... 1

8 PM

Running 15:00 [2] 3.3 km (4:33 / km)

WD with Dad