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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Apr 1, 2018:

activity # timemileskm+m
  Orienteering3 3:01:32 19.54(9:17) 31.45(5:46)
  Running7 2:19:06 18.04(7:43) 29.03(4:47)
  Core/Stretching1 45:00
  Total9 6:05:38 37.58 60.48

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MoTuWeThFrSaSu

Sunday Apr 1, 2018 #

1 PM

Orienteering race 2:08:44 [2] 21.0 km (6:08 / km)
shoes: IceBug

JK Long. Not feeling great. Last few days catching up on me as a result of the bug.

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 
11 AM

Running warm up/down 6:49 [2] 1.31 km (5:12 / km)
shoes: IceBug

Orienteering race 38:31 [5] 6.56 km (5:52 / km)
shoes: IceBug

JK Middle - 21st
12 PM

Running warm up/down 15:29 [1] 2.01 km (7:42 / km)
shoes: IceBug

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint
 
2 PM

Running warm up/down 15:25 [1] 3.32 km (4:39 / km)
shoes: BIG STONKING MILERS

Interesting WU

Orienteering race 14:17 [5] 3.89 km (3:40 / km)

JK Sprint - 12th

If you had offered me this result yesterday when I had my head down the toilet I would have taken it, but I have been aiming for much more and much more was achievable if it hadn’t been for yesterday. Stumoch imporoving after a shed load of rennies but far from ideal. Warming up confirmed this but just had to get on with it abliet with a major confidence knock, stress and thus race strategy was up in the air. A real shame but still a solid result but so much more was achievable.
3 PM

Running warm up/down 12:25 [2] 2.38 km (5:13 / km)
shoes: BIG STONKING MILERS

WD

Thursday Mar 29, 2018 #

Note
(sick) (rest day)

Unintended rest day. Up from 2am with a burning stomach being sick :(

Wednesday Mar 28, 2018 #

Note
(rest day)

C • Recovering 2

Tuesday Mar 27, 2018 #

7 PM

Running 15:08 [2] 3.13 km (4:50 / km)
shoes: BIG STONKING MILERS

WU

Running intervals 8:49 [5] 3.33 km (2:39 / km)

2 x 3 x 400 (80) @ 3, 15, 8 pace; 4 x 200 catwalk (30).

67.9, 65.7, 64.0.

68.6, 66.9, 64.5.

32.9, 33.2, 33.4, 33.3.

Not particularly sure of 1500m and 800m pace but had a quick chat with Mr Calculas and managed to rustle up some figures. 3ks a little quick due to the group setting off very quick despite me still holding back and then feeling like I was floating at the start of the second set. 1500 about right. 800 a little slow but in line with Mr Calculas's session forecast.
8 PM

Running warm up/down 25:00 [1] 4.73 km (5:17 / km)
shoes: BIG STONKING MILERS

Extended WD

Monday Mar 26, 2018 #

12 PM

Running 40:01 [2] 8.82 km (4:32 / km)
shoes: BIG STONKING MILERS

2 PM

Core/Stretching 45:00 [1]

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