Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Dec 31, 2017:

activity

time

miles

Running

25:40:41

221.11

(6:58)

355.84

(4:20)

Orienteering

40:10

3.68

(10:55)

5.92

(6:47)

Strength + Conditioning

25:00

Erg

4:05

Total

26:49:56

224.79

361.76

1:32

0:00

» now

Sunday Dec 31, 2017 #

3 PM

Running long 1:17:56 [2] 15.41 km (5:03 / km)
shoes: BIG STONKING MILERS

Ds to Honely, Holmfirth, Netherthong, Digley Crossroads(ish). Vast climb.

Saturday Dec 30, 2017 #

9 AM

Running warm up/down 10:29 [1] 2.14 km (4:54 / km)
shoes: BIG STONKING MILERS

WU. Good for me before a Parkrun but still not probably enough.

Running tempo 17:07 [4] 5.0 km (3:25 / km)
shoes: BIG STONKING MILERS

Congleton Parkrun - Bronze medal

Tough run out. Set out with the aim of achieving anywhere between 16.30-17.00 to see where I’m at, so a little disappointed with this. However legs felt tired (need a good stretch) and maybe set off a bit quick not taking into account this. Regardless a good run out and battle with Jack Wright (good to see you). Good session considering feels.

5.21; 5.34; 5.41.

C • 5k 2

Running warm up/down 23:29 [1] 4.71 km (4:59 / km)
shoes: BIG STONKING MILERS

WD around the mere with Mr Wright before driving up to Stockport to visit Bashir and Jackie.

6 PM

Running warm up/down 20:00 [2] 4.35 km (4:36 / km)
shoes: BIG STONKING MILERS

WU/WD

Strength + Conditioning 20:00 [1]

Holmfirth gym sesh

Friday Dec 29, 2017 #

7 PM

Running 48:18 [2] 11.29 km (4:17 / km)

Thursday Dec 28, 2017 #

7 PM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Brooks Green Silence (GB)

Running intervals 24:00 [4] 4.25 mi (5:39 / mi)
shoes: Brooks Green Silence (GB)

VR

16 x 1 minute (30)

Tempo based session cancelled due to the track being covered in ice. So was going to tempo in the road but then realised watch had died so did the replacement session around th football field with the group. Sat in behind Sheen and Whitehead. Felt surprisingly good despite some muscle tightened when warming up.

8 PM

Running warm up/down 15:00 [1] 1.85 mi (8:07 / mi)
shoes: Brooks Green Silence (GB)

Wednesday Dec 27, 2017 #

10 AM

Running 4:00 [1] 0.8 km (5:00 / km)
shoes: IceBug

Limited WU

Orienteering race 40:10 [3] 5.92 km (6:47 / km)
shoes: IceBug

DEE Turkey Trot

Didn’t read the instructions so just went out to collect them all. One mistake where everyone was rummaging around in the wrong rentrant and then a getting stuck in the brambles. Good run out regardless.

11 AM

Running warm up/down 10:08 [1] 1.99 km (5:06 / km)
shoes: IceBug

WD with Chris

4 PM

Running 28:00 [2] 6.4 km (4:22 / km)
shoes: Nike Mileage Boots

D on the bike

Tuesday Dec 26, 2017 #

10 AM

Running warm up/down 9:04 [1] 2.01 km (4:31 / km)
shoes: Brooks Green Silence (GB)

Running intervals 22:10 [4] 6.72 km (3:18 / km)
shoes: Brooks Green Silence (GB)

7 x 960m~ on Moss Lane

11 AM

Running warm up/down 10:05 [1] 2.05 km (4:55 / km)
shoes: Brooks Green Silence (GB)

Monday Dec 25, 2017 #

Note
(rest day)

Merry Christmas

Sunday Dec 24, 2017 #

10 AM

Running long 1:28:44 [2] 21.08 km (4:13 / km)
shoes: Nike Mileage Boots

VRAC Delamere long run. Great group of 10+ decent athletes out. Stuart Doyle is looking forward to the 12 Stage.

Quick look back at training pre Christmas since starting work - Happy with how it has been going. I have managed to keep running and maintain a good skeleton structure. Haven't always managed the full plan but miles have been consistently 50+ and now ticking the boxes for the important factors. Few weeks of 'monk life' soon to move things forward into Alsager and beyond.

Saturday Dec 23, 2017 #

9 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

Running tempo 16:57 [4] 5.0 km (3:23 / km)
shoes: Brooks Green Silence (GB)

Huddersfield Parkrun - 2nd

Limited warm up so planned to work my way in. However was a fast start so just sat on the back and kept an eye on things. Worked in and was a group of 4. Pushed on the second lap and worked through them as they were just ahead. Gaining on 1st but left a little bit too much to do aided via a few glasses of wine last night. So settled for 2nd. Felt good and was a good run considering the lack of warm up and extremely twisty course.

Running 9:17 [1] 1.61 km (5:46 / km)
shoes: Nike Mileage Boots

6 PM

Running 22:18 [2] 4.83 km (4:37 / km)
shoes: Nike Mileage Boots

Moss Lane Miles

Friday Dec 22, 2017 #

6 PM

Running 27:08 [1] 4.48 km (6:03 / km)
shoes: Nike Mileage Boots

Pitch black run for Dash's in the moors.

Thursday Dec 21, 2017 #

7 PM

Running 52:46 [1] 11.01 km (4:48 / km)
shoes: Brooks Green Silence (GB)

Bilster on my foot and awful DOMS after the yesterdays treadmill incident. SCH Christmas handicap so just ran round backwards and watched. Although I completed the whole lap before the faster runs had even set off.

Wednesday Dec 20, 2017 #

6 AM

Running 20:00 [1] 4.2 km (4:46 / km)

4.2 worms captured and processed

1 PM

Running 32:00 [2] 7.0 km (4:34 / km)

Got to the gym and realised I had not packed my trainers and with being in Manchester for dinner in the evening I thought this is simply my fault and unacceptable. So, I hoped on the treadmill in my socks with the aim of banging out 5 miles. Got rather painful in the end so called it a day at 7k.

Shoes: Barefoot.

Tuesday Dec 19, 2017 #

7 PM

Running 15:42 [2] 3.2 km (4:54 / km)
shoes: Brooks Green Silence (GB)

Running tempo 32:00 [4] 9.06 km (3:32 / km)
shoes: Brooks Green Silence (GB)

3 x 10 minutes with Perry

2.85k
2.89k
3.00k

Plus 4 x 200 strides

8 PM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Brooks Green Silence (GB)

WD with the VR squad. Looking like a good group for the upcoming races.

Monday Dec 18, 2017 #

1 PM

Running 38:30 [2] 10.0 km (3:51 / km)
shoes: Brooks Green Silence (GB)

Saturday Dec 16, 2017 #

1 PM

Running warm up/down 9:11 [2] 2.08 km (4:25 / km)
shoes: Brooks Green Silence (GB)

Running intervals 25:07 [4] 7.68 km (3:16 / km)
shoes: Brooks Green Silence (GB)

North Staffs XC cancelled due to black ice. Was a bit lost with what to do, so it was one of those days where I had to ask myself how good do I want to be? Few reps on Moss Lane was the answer despite wanting to watch Christmas films and eat mince pies all afternoon.

8 x 970m~

3.17; 3.11; 3.12; 3.10; 3.08; 3.04; 3.06; 2.56.

Just ticking over and then pushed a little more in the second half. Still felt reasonably comfortable which is all very positive. It is a miracle what cutting out the booze can do. Albeit 2.5 beers with Vally last night making me a little dizzy. However that is 0.5 more than the notorious #2PintTommy

C • Pints 1

2 PM

Running 9:23 [1] 2.07 km (4:32 / km)
shoes: Brooks Green Silence (GB)

Wheeling my way home

Friday Dec 15, 2017 #

7 AM

Running 19:57 [1] 4.2 km (4:45 / km)
(rest day) shoes: Nike Mileage Boots

Zzz

4 days of grafting catching up on me. Plus a nice easy day before north staffs XC tomorrow.

Thursday Dec 14, 2017 #

7 PM

Running 1:00:00 [1] 12.47 km (4:49 / km)
shoes: Nike Mileage Boots

SCH. Where has everyone gone? Running with Dad and a few others. Much needed easy run though.

Wednesday Dec 13, 2017 #

1 PM

Running 38:40 [2] 10.0 km (3:52 / km)
shoes: Nike Mileage Boots

Lunch time run

Erg 4:05 [4]

6 PM

Running 21:27 [2] 4.83 km (4:26 / km)
shoes: Nike Mileage Boots

Sandwich run between getting home from work and heading to Gresty Road.

Tuesday Dec 12, 2017 #

7 PM

Running warm up/down 18:03 [2] 3.49 km (5:10 / km)
shoes: Brooks Green Silence (GB)

Running intervals 28:21 [4] 8.61 km (3:18 / km)
shoes: Brooks Green Silence (GB)

Extremely cold and snowy night. These are the nights that produce the best ROI so I took out the cheque book.

9 x 1km~ roughly 960m loop with Perry. Didn't know what to expect given the chronic lack of quick running since breaking my hand. Started easy and worked my way in buffering off Chris. Progressively getting quicker, relaxing until the last few. Pushed on towards the end and felt good. Best session in a long time. Time to enter Alsager 5 and have a show down with Halloway.

3.15; 3.15; 3.15; 3.11; 3.10; 3.07; 3.06; 3.02; 2.57.

8 PM

Running warm up/down 18:22 [1] 3.42 km (5:22 / km)
shoes: Brooks Green Silence (GB)

Monday Dec 11, 2017 #

6 AM

Running 24:17 [1] 5.0 km (4:51 / km)
shoes: IceBug

Early doors in the snow and ice. Good job I had the IceBugs on to keep the ship steady.

5 PM

Running 38:55 [2] 10.0 km (3:54 / km)
shoes: Brooks Green Silence (GB)

Picked things up after 5k.

6 PM

Strength + Conditioning 5:00 [2]

No nonsense 3 x 40kg; 60kg.

Sunday Dec 10, 2017 #

10 AM

Running long 1:27:38 [2] 19.43 km (4:31 / km)
shoes: Nike Mileage Boots

Snowy outing in Delamere with Christopher Perry

Saturday Dec 9, 2017 #

8 AM

Running 40:21 [1] 8.8 km (4:35 / km)
shoes: Inov8 X-Talon 190 (Orange)

Unable to reach Delamere after a near crash in the snow. So run from home in the snow.

6 PM

Running 29:59 [2] 6.52 km (4:36 / km)
shoes: Nike Mileage Boots

Moss lane and then around the estate

Friday Dec 8, 2017 #

2 PM

Running 30:00 [2] 5.03 mi (5:58 / mi)
shoes: Brooks Green Silence (GB)

Lunch time run

Thursday Dec 7, 2017 #

7 AM

Running 18:46 [1] 4.13 km (4:33 / km)
shoes: Nike Mileage Boots

7 PM

Running 47:51 [1] 10.32 km (4:38 / km)
shoes: Nike Mileage Boots

SCH. Slow and steady. All I wanted after today so not complaining. Onwards and upwards.

Wednesday Dec 6, 2017 #

6 PM

Running 38:38 [3] 9.72 km (3:58 / km)
shoes: Nike Mileage Boots

6.039728 Taylor Swiftys

Tuesday Dec 5, 2017 #

7 PM

Running 15:14 [2] 3.24 km (4:42 / km)
shoes: Nike Mileage Boots

8 PM

Running intervals 18:00 [5] 5.79 km (3:07 / km)
shoes: Nike Mileage Boots

VR

3 x 3, 2, 1 min

Running warm up/down 14:31 [1] 2.9 km (5:00 / km)

WD with G-E-O

Monday Dec 4, 2017 #

7 AM

Running 25:05 [1] 5.43 km (4:37 / km)
shoes: Brooks Green Silence (GB)

Bradfield Green Church

1 PM

Running 37:00 [2] 10.0 km (3:42 / km)
shoes: Nike Mileage Boots

Feeling efficient.

Sunday Dec 3, 2017 #

10 AM

Running long 1:32:03 [2] 21.21 km (4:20 / km)
shoes: Nike Mileage Boots

Delamere East out towards Gary Barlows manor, Whitegate Way (watching out for Waddle), Nunsmere, loop of Blakemere Moss.

Saturday Dec 2, 2017 #

12 PM

Running 18:44 [1] 4.03 km (4:39 / km)
(rest day) shoes: Nike Mileage Boots

Eventful first work meal with the IAS yesterday in Manchester. All I could about manage.

Friday Dec 1, 2017 #

Note
(rest day)

Canmoor Christmas meal

« Earlier | Later »