Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Running	20	10:27:36	90.52	(6:56)	145.68	(4:18)	80
Orienteering	4	3:19:16	24.16	(8:15)	38.88	(5:08)	430
Strength + Conditioning	4	1:50:00
Core/Stretching	3	1:15:00
Cycling	1	18:00
Drills	1	5:00	0.25	(20:07)	0.4	(12:30)
Total	22	17:14:52	114.93		184.96		510

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Thursday Mar 31, 2016 #

7 PM

Running 45:10 [2] 10.6 km (4:16 / km)
shoes: Nike Pegasus 30

the resrcetion of valentine

Wednesday Mar 30, 2016 #

7 PM

Running 18:00 [2] 4.0 km (4:30 / km)

birthday miles - big 21.

Friday Mar 25, 2016 #

Event: JK 2016

2 PM

Orienteering race 16:27 [5] 4.0 km (4:07 / km)
shoes: Boston Boost

JK Sprint 2016 - University of Leeds - 13th

Senior debut; the start of the process. A fairly average race but by no means anything special, slighty disappointed but fairly happy for my first JK as a senior - nothing is expected.

Started fast but controlled so surprised to be up their in the splits with the 'pack level' athletes as I definality wasn't pushing hard at all times. Bit of a blunder on 10, don't know what happened, but think I got dragged on the left side of the line by the underpass, could have corrected this but confused myself and come in to 10 via 12: +40. Knew Crickmore would be close as I thought I had lost upwards of a minute, seen him on the way to 14, then battled to the end. Few more RC errors of totalling 15secs~.

Overall pretty encouraging and nice to finally do the JK feeling relaxed, slighty rusty on the technical side never complexity ahead of myself but considering the lack of O due to uni and work placement I was expecting that and aren't to bothered! Splits are encouraging and confirm what I already knew.

Friday Mar 18, 2016 #

2 PM

Orienteering 49:26 [2] 10.51 km (4:42 / km)
shoes: Nike Pegasus 30

100 CP Nottingham Meadows

3 PM

Running 10:08 [1] 1.88 km (5:23 / km)
shoes: Nike Pegasus 30

Thursday Mar 17, 2016 #

Note
(rest day)

Wednesday Mar 16, 2016 #

7 AM

Running 28:00 [1] 6.0 km (4:40 / km)
shoes: Nike Pegasus 30

Strength + Conditioning 30:00 [1]

SENS end of term party

Tuesday Mar 15, 2016 #

6 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus 30

Orienteering race 45:00 [4] 11.0 km (4:05 / km)
shoes: Boston Boost

Fat Cat

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Nike Pegasus 30

Monday Mar 14, 2016 #

5 PM

Running 47:00 [2] 10.0 km (4:42 / km)
shoes: Nike Pegasus 30

Sunday Mar 13, 2016 #

9 AM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Nike Pegasus 30

Running 33:32 [5] 10.0 km (3:21 / km)
shoes: Boston Boost

Trafford 10k

5.11; 5.26; 5.36; 5.25; 5.30; 5.25.

Happy with this but know there is more to give again, mis-judged the race at around the 2k mark and let group go ahead looking at some of the names in it, but in last 3k i found myself leading my group and was able to kick hard on the home straight to take about 8 people.

Need to stop being too conservative in 10ks and go out harder, still know there is a lot more to give and was a lot more to give today if i had been in the group ahead. Raz did 33.07 and i normally beat him comfortably on any long reps/races. However, the last few weeks has also been bad with the dissertation to complete for next week, not making excuses as i decided to reduced some mileage to focus on my work, but in an ideal situation i wouldn't be sat up working until 12/1 and then getting up at 7.

On to the JK hehe.

Running warm up/down 15:58 [1] 3.19 km (5:00 / km)
shoes: Boston Boost

WD with Sheeno

Saturday Mar 12, 2016 #

9 AM

Running 23:00 [2] 5.5 km (4:11 / km)
shoes: Nike Pegasus 30

Drills 5:00 [3] 0.4 km (12:30 / km)
shoes: Nike Pegasus 30

Friday Mar 11, 2016 #

Note
(rest day)

Thursday Mar 10, 2016 #

12 PM

Running 34:00 [3] 7.5 km (4:32 / km)
shoes: Nike Pegasus 30

incorporating 5x1 minute

Wednesday Mar 9, 2016 #

7 AM

Core/Stretching 40:00 [1]

Si Vardy Pardy - emphasis upon flexibility today.

Running 29:00 [2] 6.4 km (4:32 / km)
shoes: Nike Pegasus 30

Tuesday Mar 8, 2016 #

5 PM

Running 25:44 [2] 5.65 km (4:33 / km)
shoes: Nike Pegasus 30

Running intervals 14:43 [5] 4.84 km (3:02 / km)
shoes: Boston Boost

2 x mile; 2 x 800 of 1 min

4.54; 4.57; 2.29; 2.21

Running warm up/down 10:06 [1] 2.06 km (4:54 / km)
shoes: Nike Pegasus 30

Monday Mar 7, 2016 #

5 PM

Running 25:00 [2] 6.0 km (4:10 / km)
shoes: Nike Pegasus 30

Core/Stretching 20:00 [1]

Strength + Conditioning 10:00 [1]

Sunday Mar 6, 2016 #

11 AM

Running warm up/down 11:18 [2] 2.07 km (5:28 / km)
shoes: Inov 8 X-Talon 190

Orienteering 1:28:23 [2] 13.37 km (6:37 / km) +430m 5:42 / km
shoes: Inov 8 X-Talon 190

DVO Longshaw Black

Good start nice, nailed 1 and 2. Did everything right on 3 but was having troubles - control was on the only boulder in the circle of the map, yet there was loads on the ground headed to the biggest one which was on my bearing but no control. carried on searching and 2 minutes later found it tucked away behind a tiny little rock 10 metres away. pretty pissed off at this and was a bit angry in the mind about it, carried on orienteering well but the tedious legs soon became a issue so i just cruised round from 11 onwards. some pretty boring long legs; 17, 2, 27 etc. nice long terrain run and didn't push myself hard so cant complain.

Saturday Mar 5, 2016 #

8 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Boston Boost

9 AM

Running 32:40 [5] 6.0 mi (5:27 / mi)
shoes: Boston Boost

3,2,1 Controlled Progression Tempo.

3 miles @ 3.30s

2 miles @ 3.20s

1 mile @ 3.10s

Nice little session, bit of a current favorite. 3 miles was fairly effortless, then just had a keep going for the second half as I started tiring, feeling good!

Cycling warm up/down 18:00 [1]

Core/Stretching 15:00 [1]