Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Oct 14, 2018:

activity	#	time	miles		km		+m
Running	10	4:49:54	36.7	(7:54)	59.06	(4:55)	458
Swimming	1	15:00
Orienteering	1	8:00	1.24	(6:26)	2.0	(4:00)
Total	10	5:12:54	37.94		61.06		458

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Sunday Oct 14, 2018 #

6 PM

Running long 1:00:27 [2] 12.88 km (4:42 / km)
shoes: Saucony Swerve

Belair with Angus for the majority

Saturday Oct 13, 2018 #

8 AM

Running warm up/down 5:11 [2] 1.21 km (4:17 / km)
shoes: Saucony Swerve

Limited WU

Running tempo 17:17 [4] 5.0 km (3:27 / km)
shoes: Saucony Swerve

Mount Barker Parkrun - 1st

Parkrun with Angus and Dante, both taking it easy. Was up front on my own from the off pretty much. No marshals or route markers. Knew it was an out and back but wasn't sure at some of the junctions. Luckily thought/kind of remembered that the course followed the creek, although there were a few times where I had to ease up and check the others were coming this way. However got to the road and turned around, when you were meant to go along side the road on the gavel track for a little bit to the flag. Ended up turning round 50-100m short of the flag, so on the way back just before the finish I did an out and back to make up the distance to the confusion of the oncoming runners in the distance!

Running warm up/down 9:55 [1] 1.88 km (5:16 / km)
shoes: Saucony Swerve

12 PM

Running 19:49 [2] 3.7 km (5:21 / km) +55m 4:59 / km
shoes: Saucony Swerve

Supplementary Woorabinda

Swimming 15:00 [1]

Swim and ice bath in the Haines pool. Amazing.

Friday Oct 12, 2018 #

10 AM

Running 35:34 [2] 6.99 km (5:05 / km)
shoes: Saucony Swerve

Thursday Oct 11, 2018 #

7 PM

Running 15:17 [3] 2.51 km (6:05 / km)
shoes: Saucony Swerve

Wednesday Oct 10, 2018 #

9 AM

Running 20:13 [1] 3.55 km (5:42 / km)
shoes: Saucony Swerve

2 laps of the lake at Woorabinda Bushland Reserve. Same Kangaroo still in the same spot!

5 PM

Running warm up/down 10:00 [2] 2.03 km (4:56 / km)
shoes: Saucony Swerve

Running tempo 10:00 [4] 2.73 km (3:40 / km) +75m 3:13 / km
shoes: Saucony Swerve

10 minute controlled tempo on the roads around Heathfield High School & Oval. Few hills.

6 PM

Running 5:45 [1] 1.05 km (5:29 / km)
shoes: Saucony Swerve

Jog to orienteering

Orienteering 8:00 [3] 2.0 km (4:00 / km)
shoes: Saucony Swerve

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Saucony Swerve

Jog back to Angus's. Wild kangaroo in the road.

Tuesday Oct 9, 2018 #

1 PM

Running 41:53 [2] 8.42 km (4:58 / km) +248m 4:20 / km
shoes: Saucony Swerve

Heathfield & Stirling loop from Angus's.

One kangaroo spotted twice in the same spot on the driveway.

Heathfield Road - Milan Terrace - Striling - Avenue Road - Longwood Road.

Monday Oct 8, 2018 #

6 PM

Running 32:33 [2] 6.11 km (5:20 / km) +80m 5:00 / km
shoes: Saucony Swerve

Woorabinda Bushland Reserve from Angus's once I escaped the long hilly driveway. 1 Kangaroos spotted in his grounds.

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