Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Apr 18, 2017:

activity

time

miles

Orienteering

2:29:35

20.41

(7:20)

32.85

(4:33)

Running

2:26:57

20.28

(7:15)

32.63

(4:30)

Cycling

29:43

Total

5:26:15

40.69

65.48

1:13

0:00

» now

Tuesday Apr 18, 2017 #

7 PM

Running warm up/down 14:42 [2] 3.16 km (4:39 / km)
shoes: Nike Zoom

Running intervals 8:33 [5] 3.0 km (2:51 / km)
shoes: Adidas Adizero Adios

Back down at Vale and first session in a while. First of the summer session after most of the club had been in Portugal.

1000, 800, 600, 400, 200 all off 2 minutes.

2.57.1
2.20.1
1.41.6
1.04.7
29.4

Feeling alright but not great. Managed to keep with Arun and Ginge until the 400s so not bad.

8 PM

Running warm up/down 15:20 [1] 3.16 km (4:51 / km)
shoes: Nike Zoom

Monday Apr 17, 2017 #

10 AM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: IceBug

Orienteering race 31:47 [5] 6.8 km (4:40 / km)
shoes: IceBug

JK Relay 1st Leg

11th. Good run, sat in and remained in control, long raffle in the woods so had to shift over the heath but just felt zonked but kept slogging. Annoying as I think if it wasn't for this virus I could have ran so much quicker.

11 AM

Running 9:54 [1] 1.57 km (6:18 / km)
shoes: Nike Zoom

Sunday Apr 16, 2017 #

11 AM

Running warm up/down 12:00 [2] 3.0 km (4:00 / km)
shoes: IceBug

WU with a stop for a poo in an old shed

12 PM

Orienteering 1:01:41 [1] 14.45 km (4:16 / km)
shoes: IceBug

JK Long

A reminder of why not to compete in long O events in the south of England - awful area/course. No motivation to complete such a dire course on such a poor area, got me thinking about the state of U23 O in the UK currently, whilst the UKEOL is a good incentive and credit to its organisers, I can't help but think it is only a token gesture and that much more needs to be done by BOF. You only have to look at the entry list, let alone the results these days...

C • Interesting 3

Saturday Apr 15, 2017 #

11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: IceBug

12 PM

Orienteering race 39:07 [3] 7.3 km (5:22 / km)
shoes: IceBug

JK Middle

Went out for a good run for me, regardless of everyone else, nav was ok but never spot and just felt knackered the whole time. Not really bothered due to current commitments, but the JK is always enjoyable.

1 PM

Running warm up/down 10:34 [1] 2.0 km (5:17 / km)
shoes: Nike Zoom

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

1 PM

Running warm up/down 10:01 [2] 2.5 km (4:00 / km)

inc 2 min tempo

Orienteering race 17:00 [4] 4.3 km (3:57 / km)
shoes: Brooks Green Silence (GB)

JK Sprint

50 second time loss on 7, wrong side of the building on the most simple control the course had to offer. Nav was good apart from that and the odd little wobble. No energy in the engine due to the virus, but an encouraging result considering that and my complete lack of O. Keeps me motivated.

2 PM

Running warm up/down 20:07 [1] 4.29 km (4:41 / km)
shoes: Nike Zoom

Thursday Apr 13, 2017 #

8 PM

Running 27:46 [2] 6.45 km (4:18 / km)
shoes: Nike Zoom

A little Laura Trott with a few Tinchy Stryders.

Wednesday Apr 12, 2017 #

6 PM

Cycling 29:43 [1]
(rest day)

Razzing about on two wheels around the Warmingham and Moston circuit.

14.63km - 2.02m/k

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