Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Feb 18, 2018:

activity	#	time	miles		km		+m
Running	11	4:42:22	39.31	(7:11)	63.26	(4:28)	30
Orienteering	2	49:55	5.18	(9:39)	8.33	(6:00)	175
Total	12	5:32:17	44.48	(7:28)	71.59	(4:38)	205

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Sunday Feb 18, 2018 #

12 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: IceBug

Mini WU

Orienteering 35:59 [4] 6.49 km (5:33 / km) +175m 4:53 / km
shoes: IceBug

Good bar a 1.40 cock up

1 PM

Orienteering warm up/down 13:56 [1] 1.84 km (7:34 / km)

WD O

Saturday Feb 17, 2018 #

8 AM

Running warm up/down 9:34 [2] 2.0 km (4:47 / km)
shoes: BIG STONKING MILERS

WU feeling very sniffly

9 AM

Running tempo 16:52 [4] 5.0 km (3:22 / km) +30m 3:17 / km
shoes: BIG STONKING MILERS

Inaugural Crewe Parkrun

Cool little course around Queens Park. Did a lap of it a few weeks ago but a few small changes. Good surfaces but a little twisty and turning in places. Three laps so some challenging overtaking sections after the first lap. 400~ runners which is great. Well done to all involved in getting this off the ground. Been feeling under the weather these last few days so to take the win with a few good runners there and to record a good time was a surprise.

Running 3:17 [1] 0.59 km (5:34 / km)
shoes: BIG STONKING MILERS

Running hills 1:58 [4] 0.41 km (4:48 / km)
shoes: BIG STONKING MILERS

2 minutes worth of circa 8/9 second hills

10 AM

Running warm up/down 22:51 [2] 4.75 km (4:49 / km)
shoes: BIG STONKING MILERS

Run home

Friday Feb 16, 2018 #

5 PM

Running 28:00 [2] 6.2 km (4:31 / km)
shoes: BIG STONKING MILERS

Moss Lane and then a loop to check out the Eight Farmers fair

Thursday Feb 15, 2018 #

12 PM

Running 25:00 [2] 5.28 km (4:44 / km)
shoes: BIG STONKING MILERS

El Classico

7 PM

Running warm up/down 15:30 [2] 3.2 km (4:51 / km)
shoes: BIG STONKING MILERS

Running intervals 15:30 [5] 5.38 km (2:53 / km)
shoes: BIG STONKING MILERS

VR

3 x 2 Mins (60 Secs) 3 x 90 Secs (90 Secs) 3 x 60 Secs (2 Mins) 4 x 30 Secs (30 Secs)

Back down Vale. Fairly short session but just wanted to do a session so was alright. Tough work with the faster running but can only be good.

703; 673; 689.

512; 524; 532.

Watched died but circa 350 for 1 Mins.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: BIG STONKING MILERS

WD before watching Armagh 5k

Wednesday Feb 14, 2018 #

Note
(rest day)

Tuesday Feb 13, 2018 #

8 PM

Running warm up/down 15:00 [2] 3.4 km (4:25 / km)
shoes: BIG STONKING MILERS

WU with Mr Tommy Halloway

Running intervals 19:47 [4] 6.0 km (3:18 / km)
shoes: BIG STONKING MILERS

8 x 1k at the EIS with Halloway.

Session ended up being 6 x 1k, 2 x 1 turds. Stomach all over the place so ended up missing two reps to prevent shitting myself. Tom aiming for 3.20 and with not feeling great agreed with it and took it in turns pacing. Felt much harder than it should but wasn't feeling generally great so just take the rough with the smooth.

3.22; 3.23; 3.25; 3.19; 3.11; 3.05.

9 PM

Running warm up/down 11:19 [1] 2.05 km (5:31 / km)
shoes: BIG STONKING MILERS

Monday Feb 12, 2018 #

8 AM

Running 44:10 [1] 8.32 km (5:19 / km)
shoes: BIG STONKING MILERS

8 PM

Running 33:34 [1] 6.68 km (5:01 / km)
shoes: BIG STONKING MILERS

HD9 feeling pretty tired

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