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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Mar 18, 2018:

activity # timemileskm+m
  Running10 5:48:17 46.54(7:29) 74.9(4:39)
  Cycling1 1:00:00
  Orienteering1 20:03 2.94(6:49) 4.73(4:14)
  Total11 7:08:20 49.48 79.63

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MoTuWeThFrSaSu

Sunday Mar 18, 2018 #

7 PM

Running 1:04:00 [2] 16.0 km (4:00 / km)
shoes: BIG STONKING MILERS

feat Leicester v Chelsea

Saturday Mar 17, 2018 #

1 PM

Running 41:30 [1] 6.73 km (6:10 / km)
shoes: Inov8 X-Talon 190 (Orange)

From D's up to West Nab. Snowy day and the wind closed in heading up on my back. Was planning on a longer loop but decided with the weather closing in to head straight back. Wind and snow in my face all the way down and had to keep resting behind big boulders. Was absolutely freezing. Memories of JK long 2016.

Friday Mar 16, 2018 #

12 PM

Running 45:01 [2] 9.21 km (4:53 / km)
shoes: BIG STONKING MILERS

Muddy Rivelin.

Thursday Mar 15, 2018 #

3 PM

Running warm up/down 10:01 [1] 1.99 km (5:02 / km)
shoes: BIG STONKING MILERS

EZWU

Orienteering 20:03 [4] 4.73 km (4:14 / km)
shoes: BIG STONKING MILERS

1 - 3.04; 698m; 4.24m/k
Read 1 wrong so took less direct route, but was not helped via quality of printing.

2 - 3.07; 732m; 4.17m/k
Good.

3 - 3.07; 715m; 4.22m/k
Good.

4 - 3.03; 777m; 3.56m/k
Good. Longer route on 1, but quicker?

5 - 2.50; 633m; 4.29m/k
Direct on 1 and 3, but round quicker?

6 - 2.31; 608m; 4.08m/k
Good expect a micro route choice on 1 and wider route on 4.

7 - 2.19; 564m; 4.07m/k
Good.

Running warm up/down 13:27 [1] 2.01 km (6:41 / km)
shoes: BIG STONKING MILERS

WD
7 PM

Running 27:33 [1] 5.03 km (5:29 / km)
shoes: BIG STONKING MILERS

Supplementary

Wednesday Mar 14, 2018 #

11 AM

Running 27:38 [2] 6.44 km (4:17 / km)
shoes: BIG STONKING MILERS

EZ4 Moss Lane
C • Time 4
5 PM

Running 49:53 [2] 11.31 km (4:25 / km)
shoes: BIG STONKING MILERS

7 miles with Mr Albert Houghton

Tuesday Mar 13, 2018 #

7 PM

Running warm up/down 15:06 [2] 3.22 km (4:41 / km)
shoes: BIG STONKING MILERS

WU jog

Running intervals 15:42 [5] 5.4 km (2:54 / km)
shoes: Brooks Green Silence (GB)

4 x 10' controlled uphill; 60' hard (60'); 3 min @ 3k pace (60'); 6 min @ 5k pace (60'); 3 @ 3k pace (60'); 60' hard (60'); 4 x 15' controlled flat.
8 PM

Running warm up/down 18:26 [1] 3.41 km (5:24 / km)
shoes: BIG STONKING MILERS

WD jog with Chris Williams

Monday Mar 12, 2018 #

10 AM

Running 20:00 [1] 4.15 km (4:49 / km)
shoes: BIG STONKING MILERS

Easy1
6 PM

Cycling 1:00:00 [2]

19.5 miles

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