Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m
Running	38	18:56:13	142.82	(7:57)	229.85	(4:57)	185
Orienteering	12	3:58:27	29.14	(8:11)	46.9	(5:05)
Cycling	1	1:30:00
Total	43	24:24:40	171.97		276.75		185

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Tuesday Jul 31, 2018 #

7 PM

Running warm up/down 14:02 [2] 3.23 km (4:21 / km)
shoes: Fly Knit

WU - feeling okay

Running race 16:33 [5] 5.0 km (3:19 / km) +25m 3:14 / km
shoes: Fly Knit

Queens Park Quaker 5k Race 3 - 3rd

Starting to feel better running again but not in good shape just yet. So this time was a pleasant surprise. Right calf has been pretty tight but that is all down to me, this slowed me down. Let some Stoke lad (not Dr Tom) and Macca get away as didn't wasn't to set off to quick, but left myself with a little to much to do. Almost realed in the Stokie but Macca was away. Had my calf been good I think we would have had a good battle. Calf amongst other things lead to a slower second half. Regardless, this race was about seeing where I am at and I was pleasantly surprised with the time considering I don't feel great right now.

Miles: 5.08; 5.25; 5.30.

Running warm up/down 11:42 [1] 2.0 km (5:51 / km)
shoes: Fly Knit

WD - calf knackered

Monday Jul 30, 2018 #

7 PM

Running 58:02 [1] 9.46 km (6:08 / km)
shoes: Brooks Green Silence (GB)

Porter Valley miles ft running coaching

Sunday Jul 29, 2018 #

1 PM

Running 1:02:37 [1] 12.32 km (5:05 / km)
shoes: Brooks Green Silence (GB)

Forge Dam

Saturday Jul 28, 2018 #

9 AM

Running warm up/down 10:00 [1] 1.98 km (5:03 / km)
shoes: Brooks Green Silence (GB)

Running tempo 17:25 [4] 5.0 km (3:29 / km)
shoes: Brooks Green Silence (GB)

Hillsborugh Parkrun - 2nd

Running hills 10:00 [3] 1.74 km (5:45 / km)
shoes: Brooks Green Silence (GB)

Continuous loop hills

Running warm up/down 14:23 [1] 2.1 km (6:51 / km)
shoes: Brooks Green Silence (GB)

6 PM

Running 20:00 [1] 4.04 km (4:57 / km)
shoes: Brooks Green Silence (GB)

G wins TdF

Friday Jul 27, 2018 #

6 PM

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

Walkley & Bolehills

Thursday Jul 26, 2018 #

12 PM

Running warm up/down 10:02 [1] 1.79 km (5:36 / km)
shoes: Brooks Green Silence (GB)

1 PM

Running tempo 18:00 [4] 4.98 km (3:37 / km)
shoes: Brooks Green Silence (GB)

666 Tempo

Paces per 6: 3.52; 3.35; 3.25.

Running warm up/down 11:41 [1] 2.21 km (5:17 / km)
shoes: Brooks Green Silence (GB)

7 PM

Running 51:13 [1] 8.58 km (5:58 / km)
shoes: Brooks Green Silence (GB)

Ladybower with Daisy

Wednesday Jul 25, 2018 #

8 AM

Running 37:29 [2] 8.05 km (4:39 / km)
shoes: Brooks Green Silence (GB)

Pre Nantwich Show. Checking out Middlewich Street Estate for a nice new sprint area.

Tuesday Jul 24, 2018 #

6 PM

Running warm up/down 11:20 [2] 2.59 km (4:23 / km)
shoes: Brooks Green Silence (GB)

Running tempo 22:00 [5] 6.3 km (3:30 / km)
shoes: Brooks Green Silence (GB)

10, 7, 5 @ Queens Park

10: 2.82k - 3.33m/k.
7: 2.02k - 3.28m/k.
5: 1.46k - 3.25m/k.

Running warm up/down 15:58 [1] 3.23 km (4:57 / km)
shoes: Brooks Green Silence (GB)

Monday Jul 23, 2018 #

7 PM

Running 33:22 [2] 8.05 km (4:09 / km)
shoes: Brooks Green Silence (GB)

Hospital Loop

Spotted: 1 x Ben Russell & 1 x Sandra Phipps

Sunday Jul 22, 2018 #

11 AM

Running warm up/down 8:04 [1] 1.61 km (5:01 / km)
shoes: Fly Knit

Orienteering 36 [4] 0.09 km (6:31 / km)
shoes: Fly Knit

Maze 1

Orienteering 35 [4] 0.08 km (7:18 / km)
shoes: Fly Knit

Maze 2

Orienteering 38 [4] 0.09 km (6:53 / km)
shoes: Fly Knit

Maze 3

Orienteering 48 [4] 0.12 km (6:40 / km)
shoes: Fly Knit

Maze 4

Orienteering 50 [4] 0.12 km (7:07 / km)
shoes: Fly Knit

Maze 5

Orienteering 14:57 [5] 3.97 km (3:46 / km)
shoes: Fly Knit

Sprint Scotland 3

12 PM

Orienteering warm up/down 16:07 [1] 2.68 km (6:01 / km)
shoes: Brooks Green Silence (GB)

Saturday Jul 21, 2018 #

10 AM

Running warm up/down 10:00 [1] 1.91 km (5:14 / km)
shoes: Brooks Green Silence (GB)

11 AM

Orienteering race 14:07 [5] 3.52 km (4:01 / km)
shoes: Brooks Green Silence (GB)

Sprint Scotland 1

Running warm up/down 12:12 [1] 2.08 km (5:52 / km)
shoes: Brooks Green Silence (GB)

WD - spotted a lone wolf which appeared to be Mr Tommy H sat behind a tree taking photos - sat there with him and watched the final few finishers.

3 PM

Running warm up/down 11:14 [2] 2.24 km (5:01 / km)
shoes: Fly Knit

Orienteering race 15:45 [5] 4.2 km (3:45 / km)
shoes: Fly Knit

Sprint Scotland 2

4 PM

Running warm up/down 10:01 [1] 1.85 km (5:25 / km)
shoes: Brooks Green Silence (GB)

WD shuffle an hour later after a long chat with TH.

Orienteering 42 [4] 0.1 km (6:40 / km)
shoes: Brooks Green Silence (GB)

Maze 1

Orienteering 54 [4] 0.14 km (6:26 / km)
shoes: Brooks Green Silence (GB)

Maze 2

Orienteering 58 [4] 0.16 km (6:05 / km)
shoes: Brooks Green Silence (GB)

Maze 3

Orienteering 58 [4] 0.14 km (6:54 / km)
shoes: Brooks Green Silence (GB)

Maze 4

Orienteering 44 [4] 0.13 km (5:49 / km)
shoes: Brooks Green Silence (GB)

Maze 5

Friday Jul 20, 2018 #

11 AM

Orienteering 17:37 [2] 2.89 km (6:06 / km)
shoes: Brooks Green Silence (GB)

Map memory training GG style

Orienteering 17:51 [3] 3.19 km (5:36 / km)
shoes: Brooks Green Silence (GB)

Line training

12 PM

Orienteering 10:59 [2] 2.23 km (4:56 / km)
shoes: Brooks Green Silence (GB)

Route choice training

3 PM

Orienteering 16:47 [2] 3.17 km (5:18 / km)
shoes: Brooks Green Silence (GB)

Map memory training second time post dinner

Orienteering 9:29 [3] 1.94 km (4:53 / km)
shoes: Brooks Green Silence (GB)

Sprint Scotland 2016 course

Running warm up/down 9:23 [1] 1.83 km (5:08 / km)
shoes: Brooks Green Silence (GB)

WD in Callendar Park

Thursday Jul 19, 2018 #

Event: Sprint Scotland Training Event / Training Event / Race 1 incorporating bto

3 PM

Orienteering 11:10 [2] 2.25 km (4:58 / km)
shoes: Brooks Green Silence (GB)

Visualisation

Orienteering 8:07 [5] 2.17 km (3:44 / km)
shoes: Brooks Green Silence (GB)

Starts training

Orienteering 13:25 [2] 2.91 km (4:37 / km)
shoes: Brooks Green Silence (GB)

Long & short legs training

Wednesday Jul 18, 2018 #

8 AM

Running 18:34 [2] 4.11 km (4:31 / km)
shoes: BIG STONKING MILERS

Simpson Shuffle

Tuesday Jul 17, 2018 #

7 PM

Orienteering race 38:42 [3] 5.14 km (7:32 / km)
shoes: IceBug

MDOC Alderley Edge summer evening finale - 2nd behind TF. Taking things a little easier due to the hand and also not 100% fitness.

Running warm up/down 15:55 [2] 2.67 km (5:58 / km)
shoes: IceBug

WD with TF

Monday Jul 16, 2018 #

6 PM

Running 35:00 [2] 7.9 km (4:26 / km)
shoes: BIG STONKING MILERS

Hospital loop - enjoyable

Sunday Jul 15, 2018 #

8 AM

Running 1:25:42 [1] 16.68 km (5:08 / km)
shoes: Brooks Green Silence (GB)

Saturday Jul 14, 2018 #

8 AM

Running warm up/down 14:32 [2] 3.24 km (4:29 / km)
shoes: Brooks Green Silence (GB)

WU - practising pacing.

9 AM

Running 21:35 [2] 4.96 km (4:21 / km)
shoes: Brooks Green Silence (GB)

Crewe Parkrun - 22 Minute Pacer

Aim: 4.24 k's

Actual: 4.20; 4.19; 4.21; 4.18; 4.27.

Stopped 50m short to encourage everyone to the finish.

Good experience.

Running hills 13:59 [3] 2.67 km (5:14 / km)
shoes: Brooks Green Silence (GB)

10 x 10s hills ft WD

Friday Jul 13, 2018 #

8 AM

Running 18:00 [2] 4.15 km (4:20 / km)
shoes: Brooks Green Silence (GB)

Moss Lane Milers Club

Thursday Jul 12, 2018 #

6 PM

Running warm up/down 7:48 [2] 1.7 km (4:35 / km)
shoes: Brooks Green Silence (GB)

WU with Dad

Orienteering race 12:56 [4] 2.86 km (4:31 / km)
shoes: Brooks Green Silence (GB)

Verdin Park Race 1

7 PM

Orienteering 12:45 [4] 2.61 km (4:53 / km)
shoes: Brooks Green Silence (GB)

Verdin Park Race 2

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Brooks Green Silence (GB)

WD whilst shadowing Dad around a course

Wednesday Jul 11, 2018 #

7 AM

Running 18:03 [2] 4.15 km (4:21 / km)
shoes: Brooks Green Silence (GB)

Morning run

3 PM

Running 30:09 [2] 7.08 km (4:16 / km)
shoes: BIG STONKING MILERS

Pre England v Croatia from Vallys - no Vally - SHOCK.

Tuesday Jul 10, 2018 #

6 PM

Running warm up/down 8:20 [2] 2.07 km (4:02 / km)
shoes: Brooks Green Silence (GB)

Running 9:48 [5] 3.0 km (3:16 / km)
shoes: Brooks Green Silence (GB)

3 x 1k re-introdution on moss lane in the hot sun.

3.16; 3.12; 3.19.

Running warm up/down 7:39 [1] 1.59 km (4:49 / km)
shoes: Brooks Green Silence (GB)

Monday Jul 9, 2018 #

7 PM

Running 23:00 [2] 4.6 km (5:00 / km) +160m 4:16 / km
shoes: BIG STONKING MILERS

Loop from D's.

Saturday Jul 7, 2018 #

9 AM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Brooks Green Silence (GB)

Running tempo 17:34 [4] 5.0 km (3:31 / km)
shoes: Brooks Green Silence (GB)

Huddersfield Parkrun

Running warm up/down 10:25 [1] 1.81 km (5:45 / km)
shoes: Brooks Green Silence (GB)

Friday Jul 6, 2018 #

7 PM

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: BIG STONKING MILERS

Catch and Royd Edge

Thursday Jul 5, 2018 #

7 PM

Cycling 1:30:00 [1]

Cycle with Vally - Home, Nantwich, Cholmondeley, Wrenbury (2 pints), Nantwich, Home. Pitch black coming back from Wrenbury.

Wednesday Jul 4, 2018 #

6 PM

Running 15:42 [2] 3.58 km (4:23 / km)
shoes: Brooks Green Silence (GB)

Jog to Cumberland

7 PM

Running 8:48 [5] 3.0 km (2:56 / km)

VRAC 3 x 500; 3 x 500 @ Cumberland.

Puff.

Running 19:17 [2] 3.91 km (4:56 / km)
shoes: Brooks Green Silence (GB)

Jog home.

Tuesday Jul 3, 2018 #

1 PM

Running 56:29 [2] 9.55 km (5:55 / km)
shoes: Brooks Green Silence (GB)

Shutlingsloe and Macclesfield Forest from Wildboroughclough - amazing.

Monday Jul 2, 2018 #

7 PM

Running 1:00:00 [1] 9.0 km (6:40 / km)
shoes: Brooks Green Silence (GB)

Rivelin plunge pool with D

Sunday Jul 1, 2018 #

12 PM

Running 38:11 [1] 4.96 km (7:42 / km)
shoes: BIG STONKING MILERS

Royd

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