Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jan 26, 2019:

activity	#	time	miles		km		+m
Cycling	1	4:07:30
Running	8	2:50:45	20.12	(8:29)	32.38	(5:16)
Orienteering	3	1:00:46	8.16	(7:27)	13.14	(4:37)	80
Total	10	7:59:01	28.28		45.52		80

4:07

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» now

Saturday Jan 26, 2019 #

Event: Sprint Adelaide (Single day entry only) race 2 - Heathfield High School - A

8 AM

Running 26:39 [2] 5.0 km (5:20 / km)
shoes: Kennedy Slippers (Nike)

Torrens Parkrun with Daisy. WU for 3k kind of.

9 AM

Running race 9:19 [5] 3.0 km (3:06 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Race 2 - 3k Time Trial @ Warnpangga

Currently in 'chilling shape' so was never going to set this on fire. Just an honest effort and about right. Denty tearing things up.

3.13; 3.19; 3.18.

Running warm up/down 9:37 [1] 1.66 km (5:48 / km)
shoes: Kennedy Slippers (Nike)

WD with Joe and BJL.

3 PM

Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

Jogging when hanging controls for my event.

Orienteering race 19:18 [4] 3.89 km (4:58 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Event 3 - Woorabinda Bushland Reserve & Heathfield High School

Friday Jan 25, 2019 #

Event: Sprint Adelaide race 1 - Belair Golf Course - Night

9 PM

Running warm up/down 10:38 [2] 2.18 km (4:53 / km)
shoes: Kennedy Slippers (Nike)

WU with Nay and Joe

Orienteering race 21:29 [3] 4.25 km (5:03 / km) +80m 4:37 / km
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Race 1 - Night O Belair Golf Course

Pretty good solid navigation. Only problem was a not very bright head torch which limited my map reading capacity and ability to run at speed confidently. Slight overshoot on 6, too comfy a route on the track to 7. Apart from that all good. Really enjoyed it. Night O makes you feel vulnerable.

Running warm up/down 11:49 [1] 1.99 km (5:56 / km)
shoes: Kennedy Slippers (Nike)

WD with the Nay and Jobba.

Thursday Jan 24, 2019 #

3 PM

Running 18:01 [2] 3.33 km (5:25 / km)
shoes: Saucony Swerve

compulsory 43 degrees extreme heatwave run

Wednesday Jan 23, 2019 #

6 PM

Orienteering 14:59 [4] 4.0 km (3:45 / km)
shoes: Kennedy Slippers (Nike)

Narnungga (Park 25) sprintervals on the new map I have been working on.

40 degrees. Mouth was dry!! Good running and surprised by the pace as tired and hot!!

Running 5:00 [1] 0.88 km (5:41 / km)
shoes: Kennedy Slippers (Nike)

Tuesday Jan 22, 2019 #

9 AM

Running 20:15 [2] 3.39 km (5:58 / km)
shoes: Saucony Swerve

Morning Worrabinda

7 PM

Running warm up/down 6:29 [1] 1.01 km (6:25 / km)
shoes: Saucony Swerve

WU with D

Running 14:30 [4] 3.55 km (4:05 / km)
shoes: Saucony Swerve

10 x 60 (30) around Woorabinda Lake

Running warm up/down 10:11 [1] 1.63 km (6:15 / km)
shoes: Saucony Swerve

Monday Jan 21, 2019 #

6 PM

Running 28:17 [2] 4.76 km (5:57 / km)
shoes: Saucony Swerve

Final checking of controls for Saturday

Sunday Jan 20, 2019 #

11 AM

Cycling 4:07:30 [2]

Tour Down Under Stage 6 Willunga Hill - 97km / 23.5k per hour / 985m climb.

Great bike thanks to Ruhi again. Good day out in the saddle. Riche Porte stage win 6/6 on Willunga. Good apart from the vast amount of bogan UTE's beeping their horns at us and other cyclists. A particault highlight was a oncoming car giving us the fingers and a UTE coming within a 30cm despite having the whole road to over take whilst throwing his can of coke at the window.

C • Willunga 3

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