Training Log Archive: White KenyanIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
Running warm up/down 16:32 [2] 3.08 km (5:22 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 15:50 [4] 4.67 km (3:23 / km)
shoes: Nike Lunarfly 4 (Pink)
3x5 minutes: 1.49k, 1.46k, 1.42k.
Then two 150m ish strides.
Running warm up/down 22:18 [1] 3.7 km (6:02 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Sep 29, 2014 #
Running 26:39 [2] 5.49 km (4:51 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 30:25 [2] 7.01 km (4:20 / km)
shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 25:00 [1]
Sunday Sep 28, 2014 #
Running long 1:26:26 [2] 16.17 km (5:21 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Sep 27, 2014 #
Running warm up/down 14:55 [2] 4.26 km (3:30 / km)
shoes: Nike Lunarfly 4 (Pink)
Running tempo 20:00 [4] 5.27 km (3:48 / km)
shoes: Nike Lunarfly 4 (Pink)
6.18
6.13
5.56
Running warm up/down 17:36 [2] 3.56 km (4:57 / km)
shoes: Nike Lunarfly 4 (Pink)
Friday Sep 26, 2014 #
Running 54:49 [2] 11.85 km (4:38 / km)
shoes: Nike Lunarfly 4 (Pink)
Thursday Sep 25, 2014 #
Running 47:10 [2] 9.69 km (4:52 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Sep 24, 2014 #
Running 55:15 [2] 11.63 km (4:45 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday Sep 23, 2014 #
Running warm up/down 15:30 [2] 3.16 km (4:54 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 11:59 [5] 3.65 km (3:17 / km)
shoes: Nike Lunarfly 4 (Pink)
Running warm up/down 16:07 [2] 2.72 km (5:56 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Sep 22, 2014 #
Running 44:28 [2] 9.65 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)
Sunday Sep 21, 2014 #
Running warm up/down 9:21 [1] 1.78 km (5:15 / km)
shoes: Nike Lunarfly 4 (Pink)
Running race 38:19 [5] 10.0 km (3:50 / km)
shoes: Nike Lunarfly 4 (Pink)
felt absoluty spent and knackered, slowish course but 1.5 mins quicker than two years ago.
Running warm up/down 9:23 [1] 1.59 km (5:54 / km)
shoes: Nike Lunarfly 4 (Pink)
Saturday Sep 20, 2014 #
Running 20:42 [2] 4.17 km (4:58 / km)
shoes: Nike Lunarfly 4 (Pink)
Friday Sep 19, 2014 #
Running 27:10 [2] 5.16 km (5:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Thursday Sep 18, 2014 #
Orienteering tempo 27:10 [4] 4.82 km (5:38 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 26:37 [2] 5.1 km (5:13 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Sep 17, 2014 #
Orienteering 38:06 [2] 4.89 km (7:47 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 46:31 [2] 8.67 km (5:22 / km)
shoes: Inov8 X-Talon 190 (Orange)
Tuesday Sep 16, 2014 #
Running long 2:32:37 [2] 20.06 km (7:36 / km) +1400m 5:38 / km
shoes: Inov8 X-Talon 190 (Orange)
Monday Sep 15, 2014 #
Orienteering race 30:39 [4] 5.31 km (5:46 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 18:16 [2] 2.62 km (6:58 / km)
shoes: Inov8 X-Talon 190 (Orange)
Sunday Sep 14, 2014 #
Orienteering race 1:23:40 [3] 9.58 km (8:44 / km) +450m 7:04 / km
shoes: Inov8 X-Talon 190 (Orange)
http://www.esoc.org.uk/results-files/2014/0914-cra...
going pretty straight and probably reading too much off the map but wanted to do that to maintain good contact, not pushing too hard either, gustav smashed it.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: Inov8 X-Talon 190 (Orange)
Running 21:24 [2] 3.81 km (5:37 / km)
shoes: Nike Lunarfly 4 (Pink)
Saturday Sep 13, 2014 #
Running warm up/down 11:22 [1] 1.85 km (6:09 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running tempo 18:09 [4] 5.0 km (3:38 / km) +30m 3:31 / km
shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 15:50 [2] 2.62 km (6:03 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Sep 12, 2014 #
Running 22:14 [2] 4.55 km (4:53 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)
Thursday Sep 11, 2014 #
Running 1:00:46 [3] 13.79 km (4:24 / km)
shoes: Nike Lunarfly 4 (Pink)
Needed a shit for the last two miles which was tourture!
Wednesday Sep 10, 2014 #
Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike Lunarfly 4 (Pink)
Running 19:50 [2] 4.12 km (4:49 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday Sep 9, 2014 #
Running 22:59 [2] 4.81 km (4:47 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Sep 8, 2014 #
Running 32:35 [2] 6.84 km (4:46 / km)
shoes: Nike Lunarfly 4 (Pink)
Sunday Sep 7, 2014 #
Running warm up/down 9:19 [2] 1.53 km (6:05 / km)
shoes: Inov8 X-Talon 190 (Orange)
Drills warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 41:07 [4] 5.91 km (6:57 / km) +285m 5:36 / km
shoes: Inov8 X-Talon 190 (Orange)
Had already worked out where 1 and 2 where from the start in the pits. Good solid start, should have gone abit straighter on 6 (+20). 8-9 easy path control to a pit along a veg boundary so just ran along it yet never came across it. The pit was doug special for the event and only 20cm or so deep, so there was no shape in the land to see it as we as all the brashings on the floor, found it in the end after losing 2 minutes, but I think the pit was further west in the ground than the map said - annoying. surly if you have to dig holes for control features the area is not British champs worthy?
stopped o early on 11 (+20s). good through the spurs section apart from 15, where I went over the rentrent over the spur and along, where the control should be just over the over side? no, kept searching through as the bracken was high, then saw a control which was 50m away and I thought was another control but went to check and it was 183, my control. a few people lost time here including matt and there is also a wider range of splits here (+80s).
soild section from here to 21. then I rushed my exit, took a bearing and charged off on the longish leg, got stuck in the undergrowth and had to relocate (+50s).
fine to the end apart from going to 26 before 25, 30m apart (+30s), but was pissed of with the 2 stupid mistakes and then the mistake on 22 which was my fault for going to fast and rushing. only 3 mins of the podium suprising, with aleast 5 minutes of mistakes. 3 of them not my fault, although they are, but you expect better of championship races...
lots of good splits from the race, just the 2 dodgy controls then rushing later on because of this on 22. im glad the orienteering season is now over, time to get this growth pains gone which are making sluggish and smash some mileage this winter and hit the orienteering again from November onwards!
Running warm up/down 4:45 [1] 0.7 km (6:47 / km)
shoes: Inov8 X-Talon 190 (Orange)
Saturday Sep 6, 2014 #
Running warm up/down 14:01 [2] 2.83 km (4:57 / km)
shoes: Nike Lunarfly 4 (Pink)
Drills warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Nike Lunarfly 4 (Pink)
Orienteering race 13:49 [5] *** 3.25 km (4:15 / km) +55m 3:55 / km
spiked:19/20c shoes: Adidas Adizero Adios
Running warm up/down 6:31 [1] 1.04 km (6:16 / km)
shoes: Nike Lunarfly 4 (Pink)
Running warm up/down 12:26 [2] 2.3 km (5:24 / km)
shoes: Nike Lunarfly 4 (Pink)
Drills warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 13:47 [5] 3.34 km (4:08 / km) +55m 3:49 / km
spiked:28/29c shoes: Inov8 X-Talon 190 (Orange)
Running warm up/down 10:52 [1] 1.74 km (6:15 / km)
shoes: Nike Lunarfly 4 (Pink)
Friday Sep 5, 2014 #
Note
(rest day)
Thursday Sep 4, 2014 #
Running 55:14 [2] 12.02 km (4:36 / km)
shoes: Nike Lunarfly 4 (Pink)
Wednesday Sep 3, 2014 #
Running 48:10 [2] 10.5 km (4:35 / km)
shoes: Nike Lunarfly 4 (Pink)
Tuesday Sep 2, 2014 #
Running warm up/down 11:39 [2] 2.68 km (4:21 / km)
shoes: Nike Lunarfly 4 (Pink)
Running intervals 12:12 [5] 3.8 km (3:13 / km)
shoes: Nike Lunarfly 4 (Pink)
200, 1km, 200, 1km, 200, 1km, 200.
1 minute after 200s and 2 minutes after 1ks.
37, 3.13, 39, 3.17, 37, 3.09, 37.
running well again but not pushing full on, think the satellites must have messed up on the 200ms, although I was only striding them. pleased with my final 1km after no speed work of recent.
Running warm up/down 11:02 [2] 2.38 km (4:38 / km)
shoes: Nike Lunarfly 4 (Pink)
Monday Sep 1, 2014 #
Running 20:53 [2] 4.63 km (4:31 / km)
(rest day) shoes: Nike Lunarfly 4 (Pink)
Strength + Conditioning 30:00 [1]