Training Log Archive: White KenyanIn the 8 days ending Jul 30, 2016:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Jul 30, 2016 #
Running warm up/down 9:31 [2] 2.09 km (4:33 / km)
shoes: Brooks Green Silence (GB)
Running hills 8:30 [5] 2.27 km (3:45 / km) +130m 2:55 / km
4 x hilly circuit loop
2.08.0
2.07.1
2.07.5
2.08.2
Controlled and consistent, just sitting a few metres off Sheeno.
Running hills 1:49 [5] 0.37 km (4:55 / km) +120m 1:52 / km
shoes: Brooks Green Silence (GB)
18.6
18.6
17.9
18.0
17.7
18.1
rough underfoot.
Running hills 48 [5] 0.17 km (4:42 / km) +80m 1:24 / km
shoes: Brooks Green Silence (GB)
11.9
12.1
11.9
12.0
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)
Running warm up/down 12:47 [2] 2.53 km (5:03 / km)
shoes: Brooks Green Silence (GB)
Friday Jul 29, 2016 #
Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: IceBug
Orienteering race 53:16 [4] 7.8 km (6:50 / km) +320m 5:40 / km
shoes: IceBug
Good tricky slope section to start, did well here and nailed it all - good compass. Then a weird passage route to 10 for 11 and 12. Then the course took a turn for the worst until 16 - pointless controls in fields full of bracken. Lost 90 seconds on 15 as the bracken was so high. Then took the straight route to 16 but couldn't find the path so was bashing through more bracken - should have headed south in hindsight. 16 to the finish was good and i felt good running in the mud. Going control 12 to 16 would have mad a perfect middle course in roughly 30-35 minutes, baffeled.
4th overall by 0.5 of a point. Runs have been consistent but consistently average. Half of the weeks mistakes were due to undergrowth though, one being put of by a fellow club member searching for a control and 2 by myself. But looking good as we look forward.
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: IceBug
Thursday Jul 28, 2016 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: IceBug
Orienteering race 1:00:04 [3] 10.8 km (5:34 / km) +195m 5:06 / km
shoes: IceBug
Good course and a nice long leg to 1, made hard by the rain and clouds. Went pretty straight and slow ticking off the main features on route. Another long leg to 5 but maybe played it safe sticking to close to the stoeny area and going south of it - north better? On 6 i could feel myself getting dragged off line on numerous occasions and despite trying to correct it i ended up 250 south of the control, not helped via trying to distinguish what was grass and what was rough open. +3. Got distracted by a club mate on 12 who was searching whilst i was on bearing but decided to be stupid and join his search. nailed 13 on bearing and then picked up the pace for the first time in the race to 14 and the end from there.
Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: IceBug
Orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: IceBug
Wednesday Jul 27, 2016 #
Running 20:00 [2] 4.3 km (4:39 / km)
shoes: Inov8 X-Talon 190 (Orange)
Drills 15:00 [1] 0.6 km (25:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 15:00 [2] 3.5 km (4:17 / km)
shoes: IceBug
Tuesday Jul 26, 2016 #
Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 1:09:26 [4] 10.8 km (6:26 / km) +375m 5:29 / km
Fucked up 1 but then ran well, until I did the same on 8. Maybe a RC error on 13 leaving 12 but also stopped at 13 as i thought it was the timed out crossing for some reason +25. Then turned up the gas and nailed the last few sections from 14 to 19. Flying on 20 but maybe didnt go direct enough to the path meaning in me running 200/300m more roughly only 15 seconds slower though? Maybe should have gone straight on 21? - but map said green forest? Not a bad run but nothing amazing, too hit and miss with a map which is completly green.
Running warm up/down 10:02 [1] 1.55 km (6:28 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 15:00 [3] 2.6 km (5:46 / km)
shoes: Inov8 X-Talon 190 (Orange)
Got caught out by the fake crags on the map on route to 2, congratulations and respect to Patrick for catching us all out here. Head to head with Nay with him getting a slight led after the whitè, back together in the assembly run through with after a jāy and all around the last lap, then I ramped the gears and left Nay in the dust (literally), bit of rêd and onto the last loop, perfect navigation somehow but just couldn't gets the côòls down so Nay got to the sea and back and there was little I could do. A solid 2nd place and a 1-2 for the OAC.
Monday Jul 25, 2016 #
Running warm up/down 10:42 [2] 2.19 km (4:53 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 34:43 [4] 6.84 km (5:05 / km) +105m 4:43 / km
shoes: Inov8 X-Talon 190 (Orange)
Set off 'ard and blew 50 seconds on 1 and 40 seconds on 2. Was good for the rest of the course expect from 6 and 8; +10 on 6 from being too far west but soon realised, too far east on 8 but somehow lost 30 seconds?? Good now up until 22, just went the wrong side of the bushes/spur so entered the control from the south. Also legs felt a little tired from 10 onwards, hopefully will be ok tomorrow. Solid performance again and 10th in a well packed front of the field, two consistent results in the bag, time to get a cheeky one now!
Running warm up/down 11:45 [1] 1.93 km (6:05 / km)
shoes: Nike Pegasus 30
Sunday Jul 24, 2016 #
Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: IceBug
Orienteering race 1:05:59 [4] 11.9 km (5:33 / km) +275m 4:58 / km
shoes: IceBug
A good start to the week, lost 3 minutes on 5 getting stuck in the green getting to the path and then just before the control circle as I couldn't find small path into the area as it was covered in head high bracken. Good from here on in but small wobble on 9 and 14 about 45 in total. 20 second son 3 too. But some really good navigation, especially in the tricker parts like 8.
Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Nike Pegasus 30
Saturday Jul 23, 2016 #
Cycling 41:00 [1]