Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Jun 30, 2016:

activity

time

miles

Orienteering

15:30:36

72.3

(12:52)

116.35

(8:00)

6 /

10c

60%

Running

7:11:59

59.05

(7:19)

95.04

(4:33)

130

Cycling

2:25:10

Strength + Conditioning

20:00

Total

25:27:45

131.35

211.38

130

6 /

10c

60%

2:37

0:00

» now

Thursday Jun 30, 2016 #

6 PM

Running warm up/down 12:20 [2] 2.57 km (4:48 / km)
shoes: Boston Boost

Running 29:00 [4] 7.9 km (3:40 / km) +100m 3:27 / km
shoes: Boston Boost

10, 10, 10 progressive tempo with Gommy H.

4.08, 3.56, 3.15 min/km.

Stopped a minute early by mistake. Second 10 up Crimcar.

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Boston Boost

WD including 4x25 seconds controlled fast

Tuesday Jun 28, 2016 #

6 PM

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Boston Boost

WU feeling sluggish but muscles feeling fresh.

7 PM

Running race 16:27 [4] 5.0 km (3:17 / km) +30m 3:12 / km
shoes: Boston Boost

South Cheshire 5km Series - Race 1 @ Queens Park - 1st.

Was contemplating a Trafford 3km, but after 2 weeks in the skog, I was a bit unsure of my shape. So decided on the 5km for a more relaxed race and then target a later 3km.

Normal start with all the kids sprinting off, just sat in and worked through and kept the pace pretty steady throughout; 5.09, 5.25, 5.25. First mile is flat and smooth then the others have some hills and off road, felt like consistent tempo effort throughout so pretty pleased. Didn't really feel that tired and could have continued the pace, probably the easiest feeling for a 5k I have done, encouraging.

Hopefully a good few races in the pipeline for the next two months, need to discuss with #projectbashir.

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Boston Boost

WD, 20 bags up.

Monday Jun 27, 2016 #

12 PM

Running 55:00 [2] 12.0 km (4:35 / km)
shoes: Nike Pegasus 30

Up to Høiås and back - cool place. Climbed up the tower at the top for some great views.

Sunday Jun 26, 2016 #

11 AM

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: IceBug

Orienteering race 1:03:42 [3] 6.1 km (10:27 / km)
shoes: IceBug

Norsk O-Festival 2016, H21E2 - Fjelletjernet, 26th.

Better, but just tired. Nav was good expect 12 and then a miss on 16.

Saturday Jun 25, 2016 #

12 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: IceBug

Orienteering race 2:32:32 [2] 13.5 km (11:18 / km)
shoes: IceBug

Norsk O-Festival 2016, H21E2 - Rudskgen, 18th..

Long tough, rough. Mistake on 2 and after that is was going to be a long day.

Friday Jun 24, 2016 #

Event: Norsk O-Festival

6 PM

Running warm up/down 12:00 [2] 2.7 km (4:27 / km)
shoes: Boston Boost

Orienteering race 16:25 [5] 4.3 km (3:49 / km)
shoes: Boston Boost

Norsk O-Festival 2016 Sprint, WRE - Sarpsborg, 62nd.

Very tired from the Scandi tour and cold I picked up. Need to work on RC, but getting back in the game after my break!

Thursday Jun 23, 2016 #

12 PM

Running warm up/down 10:00 [2] 2.2 km (4:33 / km)
shoes: Boston Boost

Into Halden.

Orienteering 20:00 [2] 4.0 km (5:00 / km)
shoes: Boston Boost

Halden Town and then a shorter and faster rep on the way back around the school.

1 PM

Running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: Boston Boost

Wednesday Jun 22, 2016 #

1 PM

Orienteering 40:00 [1] 5.0 km (8:00 / km)
spiked:6/10c shoes: IceBug

Venås, Halden.

Steady jog around a short course within a stone throws from Hakons. Bearing got pushed off by the felling on 1 but ok in the circle. Clipped the circle on 5 then went walk about in the small paths, same with 6, the wet pit was very small and hidden. Good apart from that.

6 PM

Orienteering 1:10:00 [2] 8.0 km (8:45 / km)
shoes: IceBug

Furumokasense, Halden SK O intervals.

Wonky on 1 after a wobble mid leg, good compass on 2 and 3. Next interval was good apart from 4, search in the circle. Micro misses on 9 and 10 but would be ok in a race with flags. Quick stop at the start/finish and Tove appeared, decided I'd go and see how I shaped up/caught. Did well expect a 10 sec wobble on 13 and got back before her. Interval 4 was good, top compass on 16. But strayed off line in the green on the finish. Good last interval with good compass especially 20.

Rough area underfoot but very good technically, cool to run on it on its debut. Tracking: https://events.loggator.com/5N87Q0yNwXw9YXT8

Tuesday Jun 21, 2016 #

6 PM

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Boston Boost

Jog to Halden track and then around the park.

Running race 9:27 [5] 3.0 km (3:09 / km)
shoes: Boston Boost

Halden 3k test race - 3rd.

Knew I could do ok, but after Jukola and party boat knew it would probably be nothing special. Started off with good intent with a 3.01 first k, then everyone struggled to the end post Jukola. Not bad considering 8 hours sleep in the last 48 hours, still a bit of a cold and travelling from Stockholm to Halden in the day. Keeps the legs moving for Trafford next Tuesday.

Running 13:00 [1] 2.7 km (4:49 / km)
shoes: Boston Boost

Back to Hakons.

Monday Jun 20, 2016 #

1 PM

Orienteering 1:20:00 [2] 11.8 km (6:47 / km)
shoes: IceBug

Terrain jog from Ravinen club hut to the ski slope then a control pick back with Paddy and Moore Moore Moore.

Sunday Jun 19, 2016 #

12 AM

Orienteering race 1:37:07 [3] 14.72 km (6:36 / km)

Lappee Jukola Viesti, 2nd leg, ShUOC.

Rough start in the green, hard to know exactly where you were but hit the track/ride junction spot on, but then cut in too early and went to the wrong gaffle on 1. Didn't see the path/ride on 4 and couldn't work out exactly where I was so wrong gaffle again. After this got orienteering well and picked up the pace where possible. Continued to be solid through to the run through. Lot of people messing up 17 but ignored them and nailed it find with a little train behind me. Pushed on on the long leg then cut through the terrain earlier to get on the path and beat everyone on to the track, nailed it and caught the next group up on the track and got ahead then my head torch died. Steadier from now on with a small torch barely bright enough to read my map, got through the control pick fairly well, just reading my map constantly and using the others as a guide. Missed the last control in the control pick by about 2 minutes though. Pushed on now but only half heartedly with not being able to see and just using the lights of those ahead. Long leg back to the arena so pushed on the track and small ride then got into the field and let loose for the last 1km

Saturday Jun 18, 2016 #

Event: Jukola 2016

Note
(rest day)

Arrived at Jukola, chucking it down so must clothes wet already, so sacked off the model event and got wet walking around instead.

Friday Jun 17, 2016 #

11 AM

Orienteering 25:00 [1] 3.0 km (8:20 / km)
shoes: IceBug

Easy in the rain at the 1km away area, cold pretty bad, few mistakes as with Nathan's spare compass as mine was still broke.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: IceBug

Jog back to OK77 club hut.

Thursday Jun 16, 2016 #

11 AM

Orienteering 41:56 [2] 4.25 km (9:52 / km)
shoes: IceBug

Easy little training at 1k away area, control pick style. Good to begin with, few mistakes in the middle and just before the end.

6 PM

Note

After the water park all day and watching the England game, it is chucking it down so we sacked off the evening event.

Wednesday Jun 15, 2016 #

11 AM

Orienteering 1:00:22 [2] 6.95 km (8:41 / km)
shoes: IceBug

Gaffeled starts at Sudenrotko with the boys which soon whittled down to myself and Matt. Good head to head running at the end at a good speed and was beginning to interact with the map well.

2 PM

Strength + Conditioning 20:00 [1]

SDC gym session at Ruuhijärvi with Matt and Nathan, putting the work in for Si Vardy as always.

6 PM

Orienteering 54:00 [3] 7.6 km (7:06 / km)
shoes: IceBug

Head to head training with OK77 at Oittaa Lake. Originally on the B exercise but felt weak and a embarrassment towards the Finns so manned up to the A with Matt and Nathan. Running well after a fast start and realeled the leaders in at 3. Stuck in with a Fin on the long leg to 5. Went straight on 6 which was in the thick green, group of 7 reformed smashing through the grot. Good head to head to the end with some good gaffeling. Mistake on 10 and RC error on 14, but good.

Tuesday Jun 14, 2016 #

11 AM

Orienteering 49:03 [2] 6.18 km (7:56 / km)
shoes: IceBug

1k away area.

6 PM

Orienteering 1:35:17 [1] 8.02 km (11:53 / km)
shoes: IceBug

Evening event at Sunnistusksrtta Korpilampi, very rough area, hard going, often in the control circle but missing, walked second half as I was pissed off.

Monday Jun 13, 2016 #

11 PM

Orienteering 25:40 [1] 2.93 km (8:46 / km)
shoes: IceBug

Night o upon arrival at the club hut at Sudenrotko with Nathan and Matt. Compass un-orientated and small head torch.

Saturday Jun 11, 2016 #

Event: British Sprint Championships

Tuesday Jun 7, 2016 #

5 PM

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Boston Boost

6 PM

Running race 9:06 [5] 3.0 km (3:02 / km)
shoes: Nike Matumbo

Trafford 3000m - 9.06.35 - 8th B race

Bit of a annoying situation, put 8.50 and the A race cut of was 8.48. But there was a good group in the B race, big group of us went through 1k in 3 dead so was on track but would have liked to go through a little quicker. Pretty cagey until 3 laps to go when a few kicked on but I was stuck in the middle of the group and couldn't get out, so when I did I had to hit the gas and I couldn't catch up all of them, spiked twice two.

Regardless, a good race feeling very comfortable and controlled, just wish I wasn't in big pack and was more of a train I could have just hung on to. Will be putting 8.40 next time to make sure of the A race.

PB, comfortable until when it kicked on and I was isolated slots of positives to take. Sub 9 is very achievable and I'm hopeful of more when I get everything right! Ready for the weekend now ;)

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Boston Boost

Still feeling pretty fresh after, looking forward to the next Trafford.