Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Running	10	3:24:01	26.96	(7:34)	43.39	(4:42)	17
Orienteering	2	52:48	6.49	(8:08)	10.45	(5:03)
Core/Stretching	1	45:00
Total	11	5:01:49	33.45		53.84		17

1:25

0:00

» now

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4

11 AM

Running warm up/down 6:49 [2] 1.31 km (5:12 / km)
shoes: IceBug

Orienteering race 38:31 [5] 6.56 km (5:52 / km)
shoes: IceBug

JK Middle - 21st

12 PM

Running warm up/down 15:29 [1] 2.01 km (7:42 / km)
shoes: IceBug

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint

2 PM

Running warm up/down 15:25 [1] 3.32 km (4:39 / km)
shoes: BIG STONKING MILERS

Interesting WU

Orienteering race 14:17 [5] 3.89 km (3:40 / km)

JK Sprint - 12th

If you had offered me this result yesterday when I had my head down the toilet I would have taken it, but I have been aiming for much more and much more was achievable if it hadn’t been for yesterday. Stumoch imporoving after a shed load of rennies but far from ideal. Warming up confirmed this but just had to get on with it abliet with a major confidence knock, stress and thus race strategy was up in the air. A real shame but still a solid result but so much more was achievable.

3 PM

Running warm up/down 12:25 [2] 2.38 km (5:13 / km)
shoes: BIG STONKING MILERS

Thursday Mar 29, 2018 #

Note
(sick) (rest day)

Unintended rest day. Up from 2am with a burning stomach being sick :(

Wednesday Mar 28, 2018 #

Note
(rest day)

C • Recovering 2

Tuesday Mar 27, 2018 #

7 PM

Running 15:08 [2] 3.13 km (4:50 / km)
shoes: BIG STONKING MILERS

Running intervals 8:49 [5] 3.33 km (2:39 / km)

2 x 3 x 400 (80) @ 3, 15, 8 pace; 4 x 200 catwalk (30).

67.9, 65.7, 64.0.

68.6, 66.9, 64.5.

32.9, 33.2, 33.4, 33.3.

Not particularly sure of 1500m and 800m pace but had a quick chat with Mr Calculas and managed to rustle up some figures. 3ks a little quick due to the group setting off very quick despite me still holding back and then feeling like I was floating at the start of the second set. 1500 about right. 800 a little slow but in line with Mr Calculas's session forecast.

8 PM

Running warm up/down 25:00 [1] 4.73 km (5:17 / km)
shoes: BIG STONKING MILERS

Extended WD

Monday Mar 26, 2018 #

12 PM

Running 40:01 [2] 8.82 km (4:32 / km)
shoes: BIG STONKING MILERS

2 PM

Core/Stretching 45:00 [1]

Sunday Mar 25, 2018 #

1 PM

Running warm up/down 22:11 [1] 4.24 km (5:14 / km)
shoes: BIG STONKING MILERS

2 PM

Running race 12:18 [5] 3.82 km (3:13 / km) +17m 3:09 / km

Northern 12 Stage @ Birkenhead Park - leg 10 - Vale Royal 12th.

Legs not feeling great warming up after yesterdays bramble fest. Despite this ran solid, but nothing special. Made the most of the downhill ish in the first mile and tailwind to for a 4.50 mile. Stretch to the road crossing with the headwind then seemed to take forever but kept pushing. Wiggly around the lake. 5.25 mile. Similar pace for the last stretch. Legs felt ok but felt a little tired preventing me from moving up a gear. Good team performance despite a few last minute drop outs. Possible team at nationals?

3 PM

Running warm up/down 30:26 [2] 6.3 km (4:50 / km)
shoes: BIG STONKING MILERS

WD lap with GEO and then another with Raz.

« Earlier | Later »