Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 30 days ending Apr 30, 2021:

activity

time

miles

Running

16:44:06

124.75

(8:03)

200.77

(5:00)

1631

Cycling

8:09:27

Orienteering

59:03

6.51

(9:04)

10.48

(5:38)

Strength + Conditioning

40:00

Total

26:32:36

131.26

211.25

1631

3:10

0:00

» now

Friday Apr 30, 2021 #

6 PM

Running 31:43 [2] 6.65 km (4:46 / km)
shoes: Hoka Clifton 7

Mid Cheshire 5k spectator jogging with Mr C Perry

Thursday Apr 29, 2021 #

1 PM

Running 31:45 [2] 7.07 km (4:29 / km)
shoes: Hoka Clifton 7

Blocked off hospital loop

Wednesday Apr 28, 2021 #

5 PM

Running 20:31 [2] 4.68 km (4:23 / km)
shoes: Hoka Clifton 7

Moss Lane

Tuesday Apr 27, 2021 #

6 PM

Strength + Conditioning 40:00 [1]

Assessment of glutes and hamstring.

Monday Apr 26, 2021 #

1 PM

Running 14:20 [2] 3.28 km (4:22 / km)
shoes: Hoka Clifton 7

Mini whirl up Moss Lane

6 PM

Cycling 1:34:24 [2]

Beeston, Burwardsley, M Owen Stables. Beer and Burger at Tarporley after with Bertie.

43.78k

27.8k/h

Sunday Apr 25, 2021 #

Note
(rest day)

Running Bear for a set of Hoka Clifton 7 disco milers.

Saturday Apr 24, 2021 #

12 PM

Cycling 2:42:12 [1]

Tarporley cafe ride with Dad

66.03k

24.4k/h

No Kinder Dozen today due to bad hammy. Fried up by XC but has been long lasting. Will get sorted and fix.

Friday Apr 23, 2021 #

2 PM

Cycling 2:37:44 [2]

TGIF with Mr Michael Vennard

Nantwich, Cholomondy, Malpas, Wrenbury, Sound, Nantwich, Shavington and a fuel stop Towers Close.

71.07k - 27.0k/h

Thursday Apr 22, 2021 #

Note
(rest day)

Wednesday Apr 21, 2021 #

7 AM

Running 18:39 [2] 3.85 km (4:51 / km)
shoes: Brooks Green Silence (GB)

Farnborough

Deposit deposited.

Tuesday Apr 20, 2021 #

6 PM

Running 44:39 [2] 8.93 km (5:00 / km)
shoes: Brooks Green Silence (GB)

Mytchett and Ash Ranges.

Monday Apr 19, 2021 #

6 PM

Running warm up/down 5:55 [2] 1.08 km (5:29 / km)

7 PM

Orienteering 13:10 [3] 2.83 km (4:39 / km)
shoes: Brooks Green Silence (GB)

BSOC B8

Running 28:53 [2] 5.65 km (5:07 / km)
shoes: Brooks Green Silence (GB)

Jogging around the map in the woods and on the heath.

Sunday Apr 18, 2021 #

12 PM

Running warm up/down 13:48 [2] 3.05 km (4:31 / km)
shoes: Inov 8 X-Talon 190

WU with Mr Potter

Orienteering race 45:53 [3] 7.65 km (6:00 / km)
shoes: Inov 8 X-Talon 190

Tvoc Bradenham

1 PM

Running warm up/down 4:11 [2] 0.78 km (5:22 / km)
shoes: Inov 8 X-Talon 190

Saturday Apr 17, 2021 #

1 PM

Running warm up/down 13:56 [2] 2.81 km (4:58 / km)
shoes: NB Spikes

2 PM

Running race 23:00 [5] 6.45 km (3:34 / km) +67m 3:23 / km
shoes: NB Spikes

Cheshire XC

Running warm up/down 17:14 [1] 5.89 km (2:56 / km)
shoes: NB Spikes

WD with TF

Friday Apr 16, 2021 #

1 PM

Running 17:59 [2] 4.26 km (4:13 / km)
shoes: Brooks Green Silence (GB)

Moss Lane

Thursday Apr 15, 2021 #

Note
(rest day)

Wednesday Apr 14, 2021 #

6 PM

Running warm up/down 11:40 [2] 2.72 km (4:17 / km)
shoes: Brooks Green Silence (GB)

Running intervals 9:50 [5] 3.0 km (3:17 / km)

3 x 1k (90) on Moss Lane. Planned on 4 or 5 but hamstring got tight and then got a fly in my eye.

3.20; 3.13; 3.17

Running warm up/down 13:05 [1] 2.61 km (5:01 / km)
shoes: Brooks Green Silence (GB)

WD with the notorious Mr Les Morris

Tuesday Apr 13, 2021 #

1 PM

Running 47:03 [2] 10.0 km (4:42 / km)
shoes: Inov 8 X-Talon 190

Extended fields

Monday Apr 12, 2021 #

7 PM

Running 19:00 [2] 4.26 km (4:28 / km)
shoes: Brooks Green Silence (GB)

Moss Lane

Sunday Apr 11, 2021 #

9 AM

Running long 3:10:37 [2] 20.01 km (9:32 / km) +1564m 6:51 / km
shoes: Inov8 230

Kinder Half Dozen with 2 Joe's.

Alpine conditions in the snow.

Saturday Apr 10, 2021 #

10 AM

Running warm up/down 10:26 [2] 2.15 km (4:51 / km)
shoes: Brooks Green Silence (GB)

11 AM

Running tempo 15:33 [4] 4.53 km (3:26 / km)
shoes: Brooks Green Silence (GB)

Moss Lane tempo length reps - 2.26k

7.47

7.46

Running warm up/down 13:35 [2] 2.79 km (4:52 / km)
shoes: Brooks Green Silence (GB)

WD in the snow

Friday Apr 9, 2021 #

5 PM

Running 49:09 [2] 10.0 km (4:55 / km)
shoes: Brooks Green Silence (GB)

Delamere with Bertie & Jenny

Beautiful sunny evening and great panoramic views from Old Pale.

Thursday Apr 8, 2021 #

5 PM

Running 39:53 [2] 8.46 km (4:43 / km)
shoes: Inov8 230

Fields

Wednesday Apr 7, 2021 #

1 PM

Running 1:08:48 [2] 14.34 km (4:48 / km)
shoes: Inov8 230

Midweek Medium

Connected the fields loops up. Bridge into Flashes.

Tuesday Apr 6, 2021 #

10 AM

Running 47:08 [2] 10.05 km (4:41 / km)
shoes: Inov8 230

Sandbach canal with Tenty.

Monday Apr 5, 2021 #

6 PM

Running 24:16 [2] 5.39 km (4:30 / km)
shoes: Brooks Green Silence (GB)

Sunday Apr 4, 2021 #

9 AM

Running long 1:15:23 [2] 17.27 km (4:22 / km)
shoes: Brooks Green Silence (GB)

Delamere VR SLR

Saturday Apr 3, 2021 #

11 AM

Running warm up/down 13:37 [2] 2.71 km (5:01 / km)
shoes: Brooks Green Silence (GB)

Running intervals 20:00 [5] 5.69 km (3:31 / km)
shoes: Brooks Green Silence (GB)

4 x 5 minutes (90) @ Moss Lane

1.42k
1.43k
1.42k
1.42k

Paced to perfection.

Running warm up/down 11:16 [2] 2.21 km (5:06 / km)
shoes: Brooks Green Silence (GB)

Friday Apr 2, 2021 #

1 PM

Cycling 1:15:07 [2]

Warmingham, Sandbach, Bradwell and Middlewich with Dad.

31.37km - 25.1k/h

Thursday Apr 1, 2021 #

6 PM

Running 37:14 [2] 8.15 km (4:34 / km)
shoes: Brooks Green Silence (GB)

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