Training Log Archive: White KenyanIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Running 27:12 [2] 4.96 km (5:29 / km)
shoes: Nike Pegasus 29
Sunday Dec 30, 2012 #
Running long 1:40:25 [3] 17.52 km (5:44 / km) +600m 4:54 / km
shoes: Invo-8 X-Talon 190
good little run, nice area all over bickerton, feeling good and didnt get tired once smashed all the hills and left them all for dead, then did the railway track hill which is about 200m tall and 500m long!
Core/Stretching 15:00 [0]
Saturday Dec 29, 2012 #
Note
things learnt:
1. food and drink: drinks sorted and i have that right but will start to eat more quicker after training to help muscle repair and engery.
2. strectch and more roller even if im not saw
3. do more hill sessions and slowwer longer runs
4. beleive!
currently i am happy with my current fitness and seem to be running really well, and soon when i have a race ill smash my 5k and 10k times proved by my 5 mile the other week, also entered the northerns XC in a few weeks (26th Jan) which will be good and good to see my progress and i think ill do well of my current form.
overall after today many of the things said i have got going, such as routine, professionalism, decidation etc and things feel well, running going well, orienteerings going well and will be spot by JK after all my training and most importantly im really enjoying it! ;D
Running warm up/down 20:00 [3] 4.2 km (4:46 / km)
shoes: Adidas Adizero Adios
Running tempo 6:39 [5] 1.96 km (3:24 / km)
shoes: Adidas Adizero Adios
Running hills 5:00 [5] 1.2 km (4:10 / km) +100m 2:56 / km
shoes: Adidas Adizero Adios
Running tempo 3:22 [5] 0.98 km (3:26 / km)
shoes: Adidas Adizero Adios
Running warm up/down 9:22 [2] 1.61 km (5:49 / km)
shoes: Adidas Adizero Adios
Friday Dec 28, 2012 #
Running 13:50 [3] 2.73 km (5:04 / km)
shoes: Adidas Swoops
Orienteering race 44:46 [5] 7.03 km (6:22 / km) +150m 5:45 / km
shoes: Adidas Swoops
running on a 1978 map with a course from then, then at controls there were extra controls to collect if you wanted to, plus bonus points such as bonus turkeys and the moving ghost
good run took a different route from the leading pack which was very competiitive, think i was 3rd, good run and feeling great! 2 little mistakes but that was due to the 1978 map.... review soon...
Orienteering 12:18 [2] 1.96 km (6:17 / km)
shoes: Adidas Swoops
Thursday Dec 27, 2012 #
Running 55:08 [2] 10.97 km (5:02 / km)
shoes: Nike Pegasus 29
Wednesday Dec 26, 2012 #
Running tempo 8:30 [4] 1.96 km (4:20 / km)
shoes: Nike Pegasus 29
smashed 1km in 3:30 then jogged back and one more little effort, harriers tomorrow!
Tuesday Dec 25, 2012 #
Note
(rest day)
Monday Dec 24, 2012 #
Running long 1:09:51 [3] 14.1 km (4:57 / km)
shoes: Nike Pegasus 29
long run pretty much to the other side of crewe and back
Sunday Dec 23, 2012 #
Running 17:00 [2] 3.58 km (4:45 / km)
shoes: Adidas Adizero Adios
Saturday Dec 22, 2012 #
Running race 19:25 [4] 5.0 km (3:53 / km)
shoes: Nike Pegasus 29
first park run ive ever ran and second event at congleton, wasnt feeling that well, tired and got a slight cold and it was raining so bad, so just easily
Thursday Dec 20, 2012 #
Running warm up/down 6:07 [2] 1.22 km (5:01 / km)
shoes: Adidas Adizero Adios
Running race 26:41 [5] 7.31 km (3:39 / km)
shoes: Adidas Adizero Adios
Running warm up/down 7:53 [1] 1.28 km (6:10 / km)
shoes: Adidas Adizero Adios
Wednesday Dec 19, 2012 #
Weights 40:00 [0]
Running warm up/down 9:38 [2] 1.95 km (4:56 / km)
shoes: Adidas Adizero Adios
Running intervals 26:13 [5] 5.18 km (5:04 / km)
shoes: Adidas Adizero Adios
running really well and rob and tony where nowhere to be seen and i beat henry in them all so shows how much i have improved. was averagign 30 second 200s
Running warm up/down 8:16 [2] 1.18 km (7:00 / km)
shoes: Adidas Adizero Adios
Tuesday Dec 18, 2012 #
Running 41:58 [2] 8.45 km (4:58 / km)
shoes: Nike Pegasus 29
Gym tomoz in the day just core and no leg then a ruthless track session at night with Henry and a few others
Monday Dec 17, 2012 #
Note
tuesday: harriers
wednesday: gym in the day and a gentle jog, intervals with henry at night
thursday: harriers xmas 5 mile race, going for 28/29ish
friday: rest maybe jog?
saturday: congleton park run 5km going for 16:50/40sih
sunday: rest/gentle?
Running long 52:19 [3] 12.17 km (4:18 / km)
shoes: Nike Pegasus 29
Sunday Dec 16, 2012 #
Orienteering 40:00 [3] 5.5 km (7:16 / km)
(rest day) shoes: Invo-8 X-Talon 190
good training running through the terrian really well and feeling strong and alright nav, wish we could have done proper indivual training.
Saturday Dec 15, 2012 #
Orienteering 51:50 [3] 9.34 km (5:33 / km)
shoes: Adidas Swoops
did most of the exercises with only a little break inbetween, average pace was around 5min/km until i did the corridor and went slower. first exercise was scrappy but after that was nailing it and going great!
working on high/low points and attackpoints and was flowing well though the terrian well and running well and a good pace
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Adidas Swoops
Orienteering 12:31 [3] 2.12 km (5:54 / km)
shoes: Adidas Swoops
Friday Dec 14, 2012 #
Note
(rest day)
Thursday Dec 13, 2012 #
Running tempo 55:54 [4] 13.37 km (4:11 / km)
shoes: Nike Pegasus 29
Wednesday Dec 12, 2012 #
Running 14:09 [3] 3.19 km (4:26 / km)
shoes: Nike Pegasus 29
Running warm up/down 11:04 [2] 2.15 km (5:09 / km)
shoes: Nike Pegasus 29
Orienteering 7:19 [3] 1.74 km (4:12 / km)
shoes: Nike Pegasus 29
Tuesday Dec 11, 2012 #
Running 53:24 [3] 11.98 km (4:27 / km)
shoes: Nike Pegasus 29
Monday Dec 10, 2012 #
Running 21:48 [2] 4.14 km (5:16 / km)
ahr:148 shoes: Nike Pegasus 29
plan for the week:
tuesday: harriers 10/15km
wednesday: Sprint O 4km, Runs 7km, Gym strength work
thursday: harriers 10/15km
friday: intervals 5km
weekend: NWJS weekend, technical training 25/30km
Sunday Dec 9, 2012 #
Running 20:00 [3] 5.0 km (4:00 / km)
(sick) shoes: Invo-8 X-Talon 190
but having the easist week in ages has done me good i think although i am not sure what will happen this week depedning on my cold, plan is too 50km weeks which isnt really to hard to do. well see..
5k in two weeks looking forward to it!
Saturday Dec 8, 2012 #
Note
(sick) (rest day)
Friday Dec 7, 2012 #
Note
(sick) (rest day)
Thursday Dec 6, 2012 #
Running 47:50 [2] 9.36 km (5:07 / km)
shoes: Nike Pegasus 29
just good to get back running after this week been werid, plan/struture has just gone out the window with other commitments, rest days after a busy week and generally feeling tired so not running and not feeling up for it in the bad weather (rain), snow makes me train more so lets hope it snows soon!?
looking at daves log looks like quite similar, will be ok next week after the struture is back! i wanted a easy week (30km) and thats on track but thats feels nothing. i think its just my mind messing me around atm with loads of stuff to think about!
Wednesday Dec 5, 2012 #
Running 13:18 [4] 3.28 km (4:03 / km)
shoes: Nike Pegasus 29
Weights 40:00 [1]
Running 15:05 [3] 3.47 km (4:21 / km)
shoes: Nike Pegasus 29
Tuesday Dec 4, 2012 #
Note
(rest day)
Monday Dec 3, 2012 #
Note
(rest day)
things learnt from the weekend:
- more streching even if not tight
- increase core work
Sunday Dec 2, 2012 #
Orienteering race 1:34:44 [4] 13.05 km (7:16 / km) +350m 6:24 / km
shoes: Invo-8 X-Talon 190
felt good at the start nailing 1 and 2 slight mess up on 3 plus 1 minute, got 4 fine into the woods, rolled my ankle in the woods on the way to 6 which took about 2 minutes to shake off. then lost my compass on the way to 8 so spent 10 minutes looking for it, was about to give up but found it in the end and carried on, by this time though i was cold and lost my flow which effected me afterwards. the butterfly loops were nice, had my gel in that section and was feeling good still but up on to the moor to the in/out control then to the next one rolled my ankle on the way then made a misatke and got completely lost fianlly worked it out and was just figuring out what happened and matching the map to the land. then jogged in as i was miles away due to the mistake.
overall another good training run for long distance, pleased with my navigation in the first part and the woods but not with the second moor part, lots of poitives, good training, felt fine and not going full out, sorted my long run eating problems and took some good bearings. also was 2nd behind johny before i lost my compass and beating the other by 3 minutes and that was with my rolled ankle as well, things looking good atm! :)
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Invo-8 X-Talon 190
Saturday Dec 1, 2012 #
Running hills 27:30 [3] 4.53 km (6:04 / km) +200m 4:58 / km
shoes: Invo-8 X-Talon 190
Running 3:11 [4] 0.84 km (3:48 / km) +40m 3:04 / km
shoes: Invo-8 X-Talon 190
Orienteering 28:50 [4] 4.57 km (6:19 / km)
shoes: Adidas Swoops
had my rubbish torch might be getting a new one so thats alright :) and considering entering the british nights next year in tankersly good area 2 good events and great training to prepare for the season!
good run anyway got 1 peg could have got one before i did but played it tactical and got the next one could have got one more but went on my ankle, going to do some work on it, seems to be only the right. was running with oleg for a middle part and chris and murray foe the end bit before my ankle went, going well!
Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Adidas Swoops
Running warm up/down 3:14 [3] 0.56 km (5:46 / km)
shoes: Invo-8 X-Talon 190