Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Dec 9, 2018:

activity

time

miles

Running

4:24:05

32.62

(8:06)

52.5

(5:02)

Orienteering

1:08:28

9.63

(7:07)

15.5

(4:25)

Total

5:32:33

42.25

(7:52)

68.0

(4:53)

1:10

0:00

» now

Sunday Dec 9, 2018 #

8 AM

Running long 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Saucony Swerve

Pre cricket Cleland from Mt Lofty. Down into Chambers Gully and up Long Ridge Track.

Saturday Dec 8, 2018 #

7 AM

Running warm up/down 7:00 [2] 1.5 km (4:40 / km)
shoes: Kennedy Slippers (Nike)

8 AM

Running tempo 18:05 [4] 5.0 km (3:37 / km)
shoes: Kennedy Slippers (Nike)

Largs Bay Parkrun - 1st

Overcast with some rain and very windy when heading south (half of it). Little gym lad with me for the first 2 minutes at which point I thought maybe he is better than he looks, then he popped. Angus finished 2nd in the end. Very windy last 40%. Hard effort in the wind. Easy when the wind was on my back and cruising along.

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

WD with Angus on the path cheering people in and then back along the beach.

9 AM

Orienteering 17:00 [2] 4.0 km (4:15 / km)
shoes: Kennedy Slippers (Nike)

Port Adelaide sprint training.

Nice little area albeit very linear. Pancakes after with Angus before Australia v India.

Friday Dec 7, 2018 #

7 PM

Orienteering 26:28 [2] 5.5 km (4:49 / km)
shoes: Saucony Swerve

Twilight 3 @ Bonython Park

Kind of knew the courses from checking them and providing my suggestions. Good fun through. Cricket fans around in places due to the first test. Looking forward to going myself.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Saucony Swerve

WD along the Torrens and past the oval.

Thursday Dec 6, 2018 #

9 AM

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Saucony Swerve

Morning Woorabinda and then some fieldwork.

Wednesday Dec 5, 2018 #

8 AM

Running 22:00 [2] 3.8 km (5:47 / km)
shoes: Saucony Swerve

Morning Worrabinda after catching the last half of the Tuesday night football back home and the Port Vale v Stoke antics. Hot out already.

Orienteering 25:00 [3] 6.0 km (4:10 / km)
shoes: Kennedy Slippers (Nike)

Flinders University Sprint Relay Training

Courses reused from Angus's club relays last year and broke into 4 mini courses. Very hot evening, about 35 degrees. Moving well. Missed the diagonal on South 1 #1, straighter route on #5, Angus gained some time back on me due to it. Accidentally went through a patch of olive green to #9 but map printing was dodgy. Wobble on South 2 #7 getting out of the carpark. Got a nice gap on #2 on North 2 via taking my own route. Bad longer route on #5 and Angus got slightly ahead. Soon pulled it back though. Most people had gave up or stopped via North 1, the last course, due to the heat or just couldn't be bothered so only me, Toby, Liv and Jenny. All good however, discussions had revealed the best route on the long leg before starting.

Tuesday Dec 4, 2018 #

5 PM

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

WU. The guy from the Glenelg Classic (3rd) was there. Recognised him via his glasses. Turns out he is from Bournemouth.

Running tempo 30:00 [4] 8.7 km (3:27 / km)
shoes: Kennedy Slippers (Nike)

6 x 5 minutes of 2 minutes float.

First 3 around the field. Last 3 around the grass track. Bournemouth a bit back. Hot. Vest off for the last three.

6 PM

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Kennedy Slippers (Nike)

Monday Dec 3, 2018 #

6 PM

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Saucony Swerve

Notorious Mark Oliphant. Many kangaroos but no snakes. Few noises but probably sleepy lizards.

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