Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Aug 31, 2018:

activity

time

miles

Running

20:21:00

158.78

(7:41)

255.53

(4:47)

Strength + Conditioning

2:20:00

Cycling

1:20:00

Physio

45:00

Total

24:46:00

158.78

255.53

2:00

0:00

» now

Friday Aug 31, 2018 #

6 PM

Running 14:06 [2] 3.24 km (4:21 / km)
shoes: Brooks Green Silence (GB)

Run from Carole's in Cheltenham after driving down.

Thursday Aug 30, 2018 #

7 PM

Running 33:33 [2] 7.18 km (4:40 / km)
shoes: Brooks Green Silence (GB)

SCH Quad3 ft 4 x 30.

Wednesday Aug 29, 2018 #

5 PM

Running 45:00 [2] 10.2 km (4:25 / km)
shoes: Brooks Green Silence (GB)

Sydney Bridge (Crewe), TGIF's, Vernon Way, Cross Keys.

Tuesday Aug 28, 2018 #

5 PM

Running warm up/down 11:20 [2] 2.46 km (4:36 / km)
shoes: Brooks Green Silence (GB)

8 PM

Running 10:37 [4] 3.0 km (3:32 / km)
shoes: Brooks Green Silence (GB)

Progression run.

3.41; 3.31; 3.26.

Running warm up/down 11:34 [1] 2.38 km (4:52 / km)
shoes: Brooks Green Silence (GB)

Monday Aug 27, 2018 #

8 AM

Running 30:46 [2] 6.44 km (4:47 / km)
shoes: Brooks Green Silence (GB)

8 PM

Running 19:10 [2] 4.22 km (4:33 / km)
shoes: Brooks Green Silence (GB)

Sunday Aug 26, 2018 #

12 PM

Running 31:21 [1] 4.79 km (6:33 / km)
shoes: Brooks Green Silence (GB)

Holme Moss bog snorkel with D in the storm. Training her up for the fells.

Saturday Aug 25, 2018 #

9 AM

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

WU ft my normal poo in the bushes.

Running tempo 17:00 [5] 5.0 km (3:24 / km)
shoes: Brooks Green Silence (GB)

Greenhead Parkrun.

Watch said 16.59 - Parkrun 17.00!

Good run, first taster run in a while after tight calf so was unsure what to expect. Set off steady and was about 8th before slowly working my way up on the mini lap.

Running 16:48 [1] 2.8 km (6:00 / km)
shoes: Brooks Green Silence (GB)

WD with D

Friday Aug 24, 2018 #

10 AM

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

2 PM

Strength + Conditioning 1:00:00 [1]

Session 1 with Sarah

Thursday Aug 23, 2018 #

6 PM

Running 1:20:00 [2] 10.75 mi (7:27 / mi)
shoes: Brooks Green Silence (GB)

5 miles in Delamere and then 3.5 spectating Kingsley 5k. Then 2.25 WD with Perry.

Wednesday Aug 22, 2018 #

9 AM

Running 24:53 [2] 5.49 km (4:32 / km)
shoes: Brooks Green Silence (GB)

Fasted Bradfield Green

7 PM

Running 37:40 [2] 8.84 km (4:16 / km)
shoes: Brooks Green Silence (GB)

Pissing it down and loving it - what a day to be alive!!! Haven't felt this good for a while. Cracking day, loads of stuff sorted.

Tuesday Aug 21, 2018 #

7 PM

Running warm up/down 15:35 [2] 3.26 km (4:47 / km)
shoes: Brooks Green Silence (GB)

Running intervals 9:32 [4] 3.36 km (2:50 / km)
shoes: Brooks Green Silence (GB)

Back down the Royal.

Got back into training before going to Ireland for a week with XL which made training challenging along with tightness in the back of the knee. Slowly hopefully sorted that last week and felt a bit better this week so went in for it.

200, 400, 600, 800, 600, 400, 200.

33, 1.09, 1.47, 2.29, 1.50, 1.10, 31.

I'd be lying if that was easy but it was no where near as painful as I thought it was going to be. Back of knee a little achy but more calf so not as bad but causing some mental distraction. Had the honour of being led out by Cheshires best athlete and Englands best steeplechaser - CJ Perry.

8 PM

Running warm up/down 14:06 [1] 2.81 km (5:01 / km)
shoes: Brooks Green Silence (GB)

WD. Crewe losing 3-0 when I got back to the car, ended up 6-0.

Monday Aug 20, 2018 #

11 AM

Running 20:01 [2] 2.92 km (6:51 / km)
shoes: BIG STONKING MILERS

Shutlingshoe summit on the way back from Sheffield for the last time for the foreseeable future - great 4 years + 1 transition year haha.

Always a cracking run, a special place for me and amazing views from the top. Raced the rain cloud on the way down and just got back in time.

5 PM

Running 30:13 [2] 7.3 km (4:08 / km)
shoes: Brooks Green Silence (GB)

Starting to get rolling again on Sydney Bridge out and back - not the real one just yet. Back of the right knee better.

Sunday Aug 19, 2018 #

10 AM

Running 1:01:09 [1] 9.66 km (6:20 / km)
shoes: BIG STONKING MILERS

6 miles with D

Saturday Aug 18, 2018 #

2 PM

Running 1:10:39 [1] 14.14 km (5:00 / km)
shoes: BIG STONKING MILERS

Porter summit

Friday Aug 17, 2018 #

11 AM

Running 23:00 [1] 5.2 km (4:25 / km)
shoes: BIG STONKING MILERS

Damflask

Strength + Conditioning 1:00:00 [1]

Testing sponsored by KDC - for that awarding winning smile be sure to visit their website.

Thursday Aug 16, 2018 #

6 PM

Running 56:15 [1] 10.78 km (5:13 / km)
shoes: BIG STONKING MILERS

Rivelin

Wednesday Aug 15, 2018 #

9 AM

Running 19:15 [1] 3.96 km (4:52 / km)
shoes: BIG STONKING MILERS

Walkley

5 PM

Running 1:03:38 [1] 12.59 km (5:03 / km)
shoes: BIG STONKING MILERS

Porter with Tommy H

Tuesday Aug 14, 2018 #

Note
(rest day)

:'(

Monday Aug 13, 2018 #

7 PM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: BIG STONKING MILERS

Moss Lane post Stevens

Sunday Aug 12, 2018 #

8 AM

Running 44:04 [2] 10.03 km (4:24 / km)
shoes: BIG STONKING MILERS

f*ck Leonie from Cranage Hall

Saturday Aug 11, 2018 #

10 AM

Running 30:11 [2] 6.48 km (4:39 / km)
shoes: BIG STONKING MILERS

St Georges Park

Friday Aug 10, 2018 #

8 AM

Running 40:00 [2] 8.57 km (4:40 / km)
shoes: BIG STONKING MILERS

Out to Clutton on the lane before looping the 18 holes of Carden Park.

Thursday Aug 9, 2018 #

7 AM

Running 40:03 [2] 8.53 km (4:42 / km)
shoes: BIG STONKING MILERS

Razing around Carden

Tuesday Aug 7, 2018 #

7 AM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: BIG STONKING MILERS

Clondalkin

Strength + Conditioning 20:00 [1]

Dublin workout

Monday Aug 6, 2018 #

7 AM

Running 31:42 [1] 6.25 km (5:04 / km)
shoes: BIG STONKING MILERS

Corkagh Park

3 PM

Running 10:00 [2] 2.3 km (4:21 / km)
shoes: BIG STONKING MILERS

Treadmill - no time.

Sunday Aug 5, 2018 #

7 AM

Running 30:01 [1] 6.09 km (4:56 / km)
shoes: BIG STONKING MILERS

Airport run - dodgy

5 PM

Running 19:07 [1] 3.77 km (5:04 / km)
shoes: BIG STONKING MILERS

Corkagh Park - f*ck Leonie

Saturday Aug 4, 2018 #

9 AM

Running 40:25 [1] 8.23 km (4:55 / km)
shoes: BIG STONKING MILERS

Steady jog down to Crewe Parkrun for social purposes. Calf to tight to run. Dad on his bike.

Friday Aug 3, 2018 #

6 PM

Running 30:00 [2] 6.47 km (4:38 / km)
shoes: BIG STONKING MILERS

McChillin'

Thursday Aug 2, 2018 #

9 AM

Running 9:59 [2] 2.27 km (4:24 / km)
shoes: BIG STONKING MILERS

Pre Massage

10 AM

Physio 45:00 [1]

7 PM

Running 1:05:17 [2] 14.07 km (4:38 / km)
shoes: Brooks Green Silence (GB)

SCH

Wednesday Aug 1, 2018 #

5 PM

Cycling 1:20:00 [1]

20.2 miles with Dad

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