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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Running5 2:24:01 18.39(7:50) 29.6(4:52)
  Orienteering3 1:19:18 9.0(8:49) 14.48(5:29) 8518c
  Drills1 6:00
  Total8 3:49:19 27.39 44.08 8518c

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MoTuWeThFrSaSu

Sunday Mar 17, 2013 #

Orienteering 42:35 [3] 7.87 km (5:25 / km)
shoes: Adidas Swoops

NWJS training in Delamere.

long legs which where so easy so just blasted them in 4:40 min/km then control pick working on compass, then planning ahead and another long leg blast but slighty shorter
1 PM

Orienteering 9:54 [3] 1.61 km (6:09 / km)
shoes: Adidas Swoops

relay thing, one of my team was bite by a dog and the other had no motivation..

Saturday Mar 16, 2013 #

10 AM

Orienteering race 26:49 [4] *** 5.0 km (5:22 / km) +85m 4:57 / km
18c shoes: Invo-8 X-Talon 190

Erddig Estate

nice little area, would be good for sprint/middle distance race. also my last schools league event :'( good course and good map!

nailed 1 which was a short but tricky leg and the next 3 along the slope apart from 4 as i countoured round but i slide down and lost time on the slipy slope! long boring leg to 9, then a little control pick which was good, also nice bearings in here ;) and bearing on 12. then 1.5km in. overall good race but felt slugish and slow but still a nice pace and orienteering well, similar ish to hambeldon, needed same tactics so good practice

Friday Mar 15, 2013 #

Note
(rest day)

rest day as planned to stay fresh and lower mileage and rest my knee. still wnat to run though and in a werid shit mood.

oh well lets give tomorows schools league a blast, working on my compass ofc

Thursday Mar 14, 2013 #

7 PM

Running 52:57 [3] 10.46 km (5:04 / km)
shoes: Nike Pegasus 29

Harriers left them after 30 minutes as I wanted it slow

Knee feels better and tight right calf, no worries tho

Wednesday Mar 13, 2013 #

2 PM

Running warm up/down 10:05 [3] 2.02 km (5:00 / km)
shoes: Brooks Green Silence (GB)

Running intervals 8:52 [5] 2.2 km (4:02 / km)
shoes: Brooks Green Silence (GB)

200m (30 seconds on average) 2:30min/km pace

200m recovery (roughly a minute)

3 times a set, 2 sets. just wanted a quick speed session and low mileage. feel good. pretty windy too.

Drills 6:00 [1]
shoes: Brooks Green Silence (GB)

few drills
3 PM

Running warm up/down 19:52 [2] 3.46 km (5:45 / km)
shoes: Brooks Green Silence (GB)

Tuesday Mar 12, 2013 #

7 PM

Running warm up/down 11:50 [3] 2.52 km (4:42 / km)
shoes: Nike Pegasus 29

warm up

Running intervals 27:12 [5] 6.46 km (4:13 / km)
shoes: Nike Pegasus 29

shav loops

efforts at 3:00min/km pace

recoverys at 5:30min/km pace

effort 1 600m

effort 2 300m

4 times

most off the big boys out tonight so was good to have each other to push on won the last 2 3rd on the first 2. always top3 maybe 4th on one
8 PM

Running warm up/down 13:13 [2] 2.48 km (5:20 / km)
shoes: Nike Pegasus 29

jog back

Monday Mar 11, 2013 #

Note
(rest day)

2 weeks ago i said i wanter lower milage and higher intensity. the intensity has increased and is fine but mileage is still high, so a full rest day today and important after the weekend.

big track sesh tomorrow before watching crewe!

overall a great weekend perfected my bearings and feeling so confident about them now and running well, got excatly what i wanted out of the weekend and know what i have to do know in the next 3 weeks.

bring on the JK and lets see what happens...

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