Training Log Archive: White KenyanIn the 31 days ending Oct 31, 2013:
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Wednesday Oct 30, 2013 #
Running long 1:04:10 [2] 10.91 km (5:53 / km) +250m 5:17 / km
shoes: Inov 8 X-Talon 190
Tuesday Oct 29, 2013 #
Note
(rest day)
3000m: 9:05
5km: 16:05
10km 33:45
I think these are easily do able and follow the rate of improvement which I have made over the last few years and these times will make me competitive for the top end of the results. from now to early spring I am going to focus on the XC season and do as much as possible to work on strength and endurance with BUCs, northerns and the national XC as the main races. then focusing on the track from april till summer to get that pure speed, it worked for my mate mike last year and steve Vernon on the XC. plenty of orienteering still, so not making the same mistake as last year before JK.
also the long race I ran well to but just need to keep on improving on my technique which has improved so much this year and has been my best year orienteering so far, I know feel quick and a proper orienteer! Portugal has left me motivated and I cant wait to get back training after this weeks rest week. I think next season will be where it all comes together...!
Monday Oct 28, 2013 #
Note
(rest day)
Sunday Oct 27, 2013 #
Drills warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 23:33 [5] *** 4.1 km (5:45 / km) +130m 4:57 / km
17c shoes: Inov 8 X-Talon 190
Knew that from the other days I am as quick as the best guys so knew to take it out hard and soon found myself at 1 with a swed a Swiss and one or two other guys. Was me and swed leading it, he had a short gaffle and got away got him back later on in my sight then made a slight error running past one small path to many so 30 seconds maybe 1 minute! Was only 100m behind the swed before this and he had a shorter gaffle up to that point! Ended up 4th behind the swed in 22:15 and two guys that got ahead of me in the mistake but closed them down in the last loop just not enough to pass them on the line!
A good exipernce and I enjoy relays as I'm quick so can handle any tempo that is set and enjoy the head to head! Can't wait for next years relays for DEE now!
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Saturday Oct 26, 2013 #
Running warm up/down 8:10 [2] 1.46 km (5:36 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 54:33 [5] 8.9 km (6:08 / km)
shoes: Inov 8 X-Talon 190
nerves where fine and I was relaxed, started well but made a 1 minute miss on 1 then fine up till 5 where I lost a minute from rushing my bearing (or not taking), smashed the long leg, was going really well then up till 12 where I went through the green but went in two early and miss read it so missed the narrow section and got pushed off line, therefore losing 3 minutes. so that's 5 minutes so far, the second half after the spectator was pretty clean maybe a 1 minute of small misses adding up, but just take the 3 minute mistake of and that's 51 minutes which is 20th and 49 minutes would have been 11th.
I think I made these mistakes not because of the race being what I had trained for as I was using my process but I think here and there I rushed it or didn't take a good bearing and that's where I lost my time, maybe because of missing no1, I kept calm and didn't let it effect me but maybe it did without realising??
looking at the splits my they aint bad and better than the winner and top 10 often but the mistakes cost me. so I know its in me...
Running warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Inov 8 X-Talon 190
Friday Oct 25, 2013 #
Running warm up/down 8:30 [2] 1.55 km (5:29 / km)
shoes: Brooks Green Silence (GB)
Drills 5:00 [3] 0.8 km (6:15 / km)
shoes: Brooks Green Silence (GB)
Orienteering race 14:02 [5] 2.68 km (5:14 / km) +130m 4:13 / km
spiked:17/17c shoes: Brooks Green Silence (GB)
20th/99 not to bad but to small RC errors at the end cost me a top 10. Happy with it and a good result, also bet Brit - more later!
Bring on tomorrow! I feel I am not e prepared for tomorrow than today after 6 days and welsh champs!
Running warm up/down 8:54 [1] 1.21 km (7:21 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 8:54 [1] 1.21 km (7:21 / km)
shoes: Brooks Green Silence (GB)
Running 9:47 [2] 1.99 km (4:55 / km)
shoes: Nike Lunarfly 4
Thursday Oct 24, 2013 #
Orienteering 20:11 [3] 3.64 km (5:33 / km)
shoes: Inov 8 X-Talon 190
Doing it on 1:15 and then blasted a few on 1:10 and on bearings the whole time practising the process
Key tips for the long will be: traffic lighting as the map is hard to read at 1:15, simplifying the contours/picking obvious feature out and running fast
Orienteering warm up/down 5:32 [2] 0.8 km (6:55 / km)
shoes: Inov 8 X-Talon 190
Wednesday Oct 23, 2013 #
Orienteering 12:33 [2] 2.47 km (5:05 / km)
shoes: Brooks Green Silence (GB)
With Paul m doing alternate legs, pretty similar and going well although I was gettin annoyed not been able to flow though the controls
Running warm up/down 4:19 [2] 0.76 km (5:41 / km)
shoes: Brooks Green Silence (GB)
Tuesday Oct 22, 2013 #
Note
(rest day)
Monday Oct 21, 2013 #
Running warm up/down 11:00 [2] 2.4 km (4:35 / km)
shoes: Brooks Green Silence (GB)
Running intervals 5:03 [5] 1.8 km (2:48 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 9:02 [2] 1.8 km (5:01 / km)
shoes: Brooks Green Silence (GB)
Sunday Oct 20, 2013 #
Running 41:07 [2] 8.21 km (5:00 / km)
shoes: Nike Lunarfly 4
Had 45 planned so pretty much meets where I am, good to be back on the cheshire plain!
Saturday Oct 19, 2013 #
Running warm up/down 12:14 [2] 2.45 km (5:00 / km)
shoes: Nike Lunarfly 4
Running race 17:56 [5] 5.0 km (3:35 / km) +60m 3:23 / km
shoes: Nike Lunarfly 4
nose was pretty blocked from my cold always bad in the morning but think its gone now, so that didn't help and getting all flem in my throat
enjoyed it and ok result not a good time but I never run well at park runs, looking forward to next week now
Running warm up/down 12:46 [2] 1.96 km (6:31 / km)
shoes: Nike Lunarfly 4
Friday Oct 18, 2013 #
Running 22:10 [2] 4.75 km (4:40 / km)
(rest day) shoes: Nike Lunarfly 4
Thursday Oct 17, 2013 #
Running warm up/down 11:05 [2] 2.28 km (4:52 / km)
shoes: Brooks Green Silence (GB)
Orienteering 12:09 [4] 2.79 km (4:21 / km)
shoes: Brooks Green Silence (GB)
1. was pretty hungry
2. wasn't feeling it
3. didn't have a plan
4. bad quality printing
just not much motivation and not pushing that hard, not going to let it effect me though, just a bad day.
111/150
Running warm up/down 13:28 [2] 2.55 km (5:17 / km)
shoes: Brooks Green Silence (GB)
Wednesday Oct 16, 2013 #
Strength + Conditioning 35:00 [1]
Running 39:17 [3] 7.85 km (5:00 / km)
shoes: Inov 8 X-Talon 190
Tuesday Oct 15, 2013 #
Running tempo 10:00 [5] 2.83 km (3:32 / km)
shoes: Inov 8 X-Talon 190
had my flats on so was sliping everywhere, but hard work on grass in flats and kept up but 3:32 is pretty slow
Running warm up/down 5:52 [2] 0.98 km (5:59 / km)
shoes: Nike Lunarfly 4
Running warm up/down 3:48 [3] 0.51 km (7:25 / km)
shoes: Inov 8 X-Talon 190
Running intervals 5:00 [5] 1.64 km (3:03 / km)
shoes: Nike Lunarfly 4
Running warm up/down 17:05 [2] 2.79 km (6:07 / km)
shoes: Nike Lunarfly 4
Monday Oct 14, 2013 #
Running 15:19 [2] 3.09 km (4:57 / km)
shoes: Nike Lunarfly 4
Core/Stretching 5:00 [1]
Sunday Oct 13, 2013 #
Running warm up/down 8:18 [2] 1.09 km (7:37 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 57:28 [5] 9.29 km (6:11 / km) +250m 5:27 / km
22c shoes: Inov 8 X-Talon 190
187/200
feeling confident after yesterdays good runs andf spot on navigation, knew it was going to be around the hour and aimed for 55-60 but wasn't sure how tough it would be, nice easy short to 1 and nailed it same to 2 but went straight threw the shit while dane took a minute out of me on the longer path route. plus a minute on 3 due going of course due to some green.
nailed the next controls and was interpreting the contours well, feeling strong and flowing well. nailed the big control pick, slowing down and just going of the larger contour features then picked it up for the last 10 minutes.
lost about 2 minutes overall so not to bad and a good run, no real mistakes just slow route and stooping to short on 3 (+30). beat dane by 1.30 and joe by 6 minutes. felt very strong and fast and most importantly orienteering well.
Running warm up/down 10:07 [2] 1.76 km (5:45 / km)
shoes: Inov 8 X-Talon 190
Saturday Oct 12, 2013 #
Running warm up/down 9:05 [2] 1.74 km (5:13 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 20:52 [4] *** 3.54 km (5:54 / km) +150m 4:52 / km
23c shoes: Inov 8 X-Talon 190
139/200
good race plan was to carry on from Scotland using compass and bearings as much as possible did this, only a small error on 2 (bad compass, bearings) 50 seconds apart from this it was good and maybe lost 30 seconds from deep brambles in a few areas
Running warm up/down 8:19 [2] 1.32 km (6:18 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 4:23 [2] 0.78 km (5:37 / km)
shoes: Inov 8 X-Talon 190
Orienteering race 22:13 [5] 3.83 km (5:48 / km) +150m 4:51 / km
26c shoes: Inov 8 X-Talon 190
165/200
1.40 on dane (leader) then sandar and sasha, went out to get them, but knowing really they were just out of reach.
same aim of a clean run and good compass did this, joe and a few others got past me at 4 but they had the short gaffle, this shit me up abit but didn't panic and worked it out and knew at the next gaffle id have a good minute on them! then got sight of dane at 9 after the 2nd gaffle, teared it after him got him by 12, sat on his tail for a minute of too to recover from the increase of pace to get him then into the shity green area, after this we both pushed hard down the track and to the spectator control where we where side by side and then into the tricky coastal strip, was planning to attack him in here but wasn't sure when, we sort of did are own thing in here and he went to high while I was spot on 19 so I speeded up over the hill and spiked the next few. thinking he would be back but couldn't see him so pushed it hard through the next few and made sure I was clean with good compass then powered the next few controls into the finish.
Running warm up/down 4:26 [2] 0.7 km (6:20 / km)
shoes: Inov 8 X-Talon 190
Friday Oct 11, 2013 #
Running 23:36 [2] 4.02 km (5:52 / km)
shoes: Nike Lunarfly 4
Thursday Oct 10, 2013 #
Note
(rest day)
Wednesday Oct 9, 2013 #
Strength + Conditioning 15:00 [1]
Cycling 10:00 [2]
Running warm up/down 8:24 [2] 1.45 km (5:48 / km)
shoes: Inov 8 X-Talon 190
Orienteering 13:45 [2] 2.04 km (6:44 / km) +80m 5:38 / km
shoes: Inov 8 X-Talon 190
Running 2:19 [3] 0.45 km (5:09 / km)
shoes: Inov 8 X-Talon 190
Running warm up/down 11:08 [2] 2.2 km (5:04 / km)
shoes: Inov 8 X-Talon 190
Tuesday Oct 8, 2013 #
Running warm up/down 13:34 [2] 2.99 km (4:32 / km)
shoes: Nike Lunarfly 4
Running intervals 14:04 [5] 4.71 km (2:59 / km)
shoes: Adidas Adizero Adios
getting between 650-700m each time and leading the group, had the 400m runners on there efforts to catch and pull me along. didn't feel like I was smashing it practically hard just running a fast tempo and getting into a good rhythm, great session and pleased with my current speed! looking great for the sprint
Running warm up/down 10:34 [2] 1.8 km (5:52 / km)
shoes: Nike Lunarfly 4
Monday Oct 7, 2013 #
Note
(rest day)
Orienteering 11:03 [3] *** 2.39 km (4:37 / km)
17c shoes: Brooks Green Silence (GB)
only one mistake where I got distracted by a bunch of people so missed the turn +10
93/150
Running warm up/down 7:19 [2] 1.48 km (4:57 / km)
shoes: Brooks Green Silence (GB)
Sunday Oct 6, 2013 #
Running long 59:35 [2] 11.35 km (5:15 / km) +150m 4:55 / km
shoes: Nike Lunarfly 4
Saturday Oct 5, 2013 #
Running warm up/down 12:24 [2] 2.29 km (5:25 / km)
shoes: Qasics Hyper XC
Running race 10:52 [5] 3.12 km (3:29 / km) +55m 3:12 / km
shoes: Qasics Hyper XC
1st leg on the B team, I warned not to go off with the A team lad as hes really good, so didn't stick with him but still went off hard, powered the first hill and the second and then was catching him up the last hill into the flat field and got him on the downhill but he just got a few seconds on my before the line.
was using this a test before EYOC and really happy with it as it shows im in good shape!
Running warm up/down 7:48 [2] 1.31 km (5:57 / km)
shoes: Qasics Hyper XC
Friday Oct 4, 2013 #
Running warm up/down 6:43 [2] 1.24 km (5:25 / km)
shoes: Nike Lunarfly 4
Orienteering 16:40 [5] 4.28 km (3:54 / km)
18c shoes: Nike Lunarfly 4
no real mistakes, slight hestation on 4, 5 seconds max probs not even that and overshot on 7 when leaving six meaning I took a longer route, maybe plus 20 seconds, bad route into control too meaning loads of steps but that's it.
running well and didn't go flat out so averaging 3;54min/km aint to bad haha
57/150
Orienteering 11:35 [4] *** 2.72 km (4:16 / km)
19c shoes: Nike Lunarfly 4
just looked at the old RG and most routes are the same as GGs so that's alright! about 1;30 behind but it looks like they missed 7 out
76/150
Running warm up/down 19:45 [1] 2.95 km (6:42 / km)
shoes: Nike Lunarfly 4
Cycling 15:00 [1]
Strength + Conditioning 10:00 [3]
Thursday Oct 3, 2013 #
Note
(rest day)
if youd have said id have that much running during freshers and the week after id have taken it so im pretty happy, getting the miles and also getting the speed sessions in and sprint orienteering. I had planned a rest for today, which is good as roar killed me off with athletics!
Wednesday Oct 2, 2013 #
Running long 1:03:05 [2] 11.34 km (5:34 / km) +300m 4:55 / km
shoes: Nike Lunarfly 4
Tuesday Oct 1, 2013 #
Core/Stretching 20:00 [1]
Running 10:00 [1] 1.64 km (6:06 / km)
shoes: Nike Lunarfly 4
Running warm up/down 5:04 [2] 1.16 km (4:22 / km)
shoes: Adidas Adizero Adios
Running intervals 18:03 [5] 5.54 km (3:15 / km)
shoes: Adidas Adizero Adios
Running warm up/down 15:47 [2] 2.74 km (5:46 / km)
shoes: Adidas Adizero Adios