Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Dec 31, 2018:

activity

time

miles

Running

13:48:27

107.97

(7:40)

173.76

(4:46)

165

Orienteering

2:40:00

18.52

(8:38)

29.8

(5:22)

Total

16:28:27

126.49

(7:49)

203.56

(4:51)

165

[1-5]

16:13:27

1:15

0:00

» now

Monday Dec 31, 2018 #

8 AM

Running 16:22 [3] 4.07 km (4:01 / km)
shoes: Saucony Swerve

Sunday Dec 30, 2018 #

8 AM

Running 19:11 [2] 4.25 km (4:31 / km)
shoes: Saucony Swerve

Hampton Street and back up the legendary South Road during a thunder storm before visiting the MCG.

Saturday Dec 29, 2018 #

8 AM

Running 36:28 [2] 8.01 km (4:33 / km)
shoes: Saucony Swerve

To Brighton Beach and back for a swim at half way

Friday Dec 28, 2018 #

11 AM

Running 6:51 [1] 1.2 km (5:42 / km)
shoes: Saucony Swerve

Teaching Aidan how to run up Arthur's Seat on the Mornington Pennisula.

Thursday Dec 27, 2018 #

11 AM

Running 30:34 [1] 5.22 mi (5:51 / mi)
shoes: Saucony Swerve

Jog with D to Sandringham Yacht Club for a drink. Meet Aidan there after his walk.

Tuesday Dec 25, 2018 #

9 AM

Running 17:44 [5] 5.0 km (3:33 / km)
shoes: Kennedy Slippers (Nike)

Merry Christmas from Albert Parkrun

Hardly warmed up due to going with a few other people so was always going to be a suffer. Went out at normal pace with some good guys and suffered.

3.13; 3.28; 3.36; 3.42; 3.44. Opps.

Monday Dec 24, 2018 #

5 PM

Running 19:06 [2] 4.34 km (4:24 / km)
shoes: Saucony Swerve

South Road Christmas Eve

Sunday Dec 23, 2018 #

8 AM

Running 23:19 [2] 4.75 km (4:55 / km)

Allendale campground along the river to the sea below Teddy's Lookout.

Saturday Dec 22, 2018 #

9 AM

Running 17:54 [2] 3.43 km (5:13 / km)

Otway National Park from Parker Hill

Friday Dec 21, 2018 #

9 AM

Running 31:00 [2] 6.33 km (4:54 / km)
shoes: Kennedy Slippers (Nike)

Peterborough - on the beach and ran down part of The Great Ocean Road itself.

Wednesday Dec 19, 2018 #

7 PM

Running 25:03 [2] 5.21 km (4:48 / km)
shoes: Kennedy Slippers (Nike)

Bridgewater Bay

Tuesday Dec 18, 2018 #

8 AM

Running 30:00 [2] 6.69 km (4:29 / km)
shoes: Kennedy Slippers (Nike)

Morning Coorang

Monday Dec 17, 2018 #

9 AM

Running 36:29 [2] 7.18 km (5:05 / km)
shoes: Saucony Swerve

Mark Oplihant - first run of the new Garmin

Sunday Dec 16, 2018 #

Note
(rest day)

Christmas Shopping in Adelaide

Saturday Dec 15, 2018 #

6 PM

Running 19:07 [5] 5.0 km (3:49 / km) +165m 3:17 / km
shoes: Kennedy Slippers (Nike)

Cleland Parkrun

Had a crack at the course record after jogging last time. Just missed it by about 30 seconds. Had no watch through. Kangaroos out as always.

Friday Dec 14, 2018 #

6 PM

Orienteering 23:32 [3] 4.5 km (5:14 / km)
shoes: Saucony Swerve

Glenelg Twilight Scatter

Thursday Dec 13, 2018 #

6 PM

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Saucony Swerve

Mark Oplihant picking Daisy flowers in the rain for Daisy's arrival tomorrow.

C • Daisies for Daisy :) 1

Wednesday Dec 12, 2018 #

6 PM

Orienteering intervals 32:00 [3] 7.0 km (4:34 / km)
shoes: Kennedy Slippers (Nike)

Veale Gardens last Wednesday training of the year. Not many down, just the good hardcore - Robin, Bridget, Toby, Jenny and Olivia. Tricky line course to start, some vague bush and park O before a good control pick to finish up. Did the CP and line backwards to finish up for some supplementary training. Nice Christmas border and animations around the map - OCAD Picasso!

Tuesday Dec 11, 2018 #

5 PM

Running 12:00 [2] 2.4 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

WU after teaching 380 kids on my own this morning and a well earned sleep on Seacliff Beach this afternoon.

Running intervals 16:40 [4] 4.8 km (3:28 / km)
shoes: Kennedy Slippers (Nike)

Flinders AC oval perimeter reps.

Roughly 800. Jim aka Bournemonth man was down again and his mate. Sat with him for the first one almost before processing towards the end. Sat with them going up the hill near the start for the next few and then progressed before easing up in the last two. Was beating them by about 10 towards in the last few. Worked my way into it and felt strong. Vest off for the last two. Coach Paul Sutters = Bashir but upside down.

2.50 down to 2.35ish - still Garminless :(

6 PM

Running 12:00 [1] 2.4 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

WD including the man from Glossop. The sound of his accent is music to my ears after three months here. Beautiful!

Monday Dec 10, 2018 #

8 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony Swerve

Morning Woorabinda with final fieldwork

6 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Saucony Swerve

Belair after productive mapping discussions with Mr Adrian Uphill at Uphill HQ.

Sunday Dec 9, 2018 #

8 AM

Running long 1:10:00 [2] 12.0 km (5:50 / km)
shoes: Saucony Swerve

Pre cricket Cleland from Mt Lofty. Down into Chambers Gully and up Long Ridge Track.

Saturday Dec 8, 2018 #

7 AM

Running warm up/down 7:00 [2] 1.5 km (4:40 / km)
shoes: Kennedy Slippers (Nike)

8 AM

Running tempo 18:05 [4] 5.0 km (3:37 / km)
shoes: Kennedy Slippers (Nike)

Largs Bay Parkrun - 1st

Overcast with some rain and very windy when heading south (half of it). Little gym lad with me for the first 2 minutes at which point I thought maybe he is better than he looks, then he popped. Angus finished 2nd in the end. Very windy last 40%. Hard effort in the wind. Easy when the wind was on my back and cruising along.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

WD with Angus on the path cheering people in and then back along the beach.

9 AM

Orienteering 17:00 [2] 4.0 km (4:15 / km)
shoes: Kennedy Slippers (Nike)

Port Adelaide sprint training.

Nice little area albeit very linear. Pancakes after with Angus before Australia v India.

Friday Dec 7, 2018 #

7 PM

Orienteering 26:28 [2] 5.5 km (4:49 / km)
shoes: Saucony Swerve

Twilight 3 @ Bonython Park

Kind of knew the courses from checking them and providing my suggestions. Good fun through. Cricket fans around in places due to the first test. Looking forward to going myself.

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Saucony Swerve

WD along the Torrens and past the oval.

Thursday Dec 6, 2018 #

9 AM

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Saucony Swerve

Morning Woorabinda and then some fieldwork.

Wednesday Dec 5, 2018 #

8 AM

Running 22:00 [2] 3.8 km (5:47 / km)
shoes: Saucony Swerve

Morning Worrabinda after catching the last half of the Tuesday night football back home and the Port Vale v Stoke antics. Hot out already.

Orienteering 25:00 [3] 6.0 km (4:10 / km)
shoes: Kennedy Slippers (Nike)

Flinders University Sprint Relay Training

Courses reused from Angus's club relays last year and broke into 4 mini courses. Very hot evening, about 35 degrees. Moving well. Missed the diagonal on South 1 #1, straighter route on #5, Angus gained some time back on me due to it. Accidentally went through a patch of olive green to #9 but map printing was dodgy. Wobble on South 2 #7 getting out of the carpark. Got a nice gap on #2 on North 2 via taking my own route. Bad longer route on #5 and Angus got slightly ahead. Soon pulled it back though. Most people had gave up or stopped via North 1, the last course, due to the heat or just couldn't be bothered so only me, Toby, Liv and Jenny. All good however, discussions had revealed the best route on the long leg before starting.

Tuesday Dec 4, 2018 #

5 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

WU. The guy from the Glenelg Classic (3rd) was there. Recognised him via his glasses. Turns out he is from Bournemouth.

Running tempo 30:00 [4] 8.7 km (3:27 / km)
shoes: Kennedy Slippers (Nike)

6 x 5 minutes of 2 minutes float.

First 3 around the field. Last 3 around the grass track. Bournemouth a bit back. Hot. Vest off for the last three.

6 PM

Running warm up/down 12:00 [1] 2.5 km (4:48 / km)
shoes: Kennedy Slippers (Nike)

Monday Dec 3, 2018 #

6 PM

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Saucony Swerve

Notorious Mark Oliphant. Many kangaroos but no snakes. Few noises but probably sleepy lizards.

Sunday Dec 2, 2018 #

8 AM

Running long 1:15:00 [2] 13.0 km (5:46 / km)
shoes: Saucony Swerve

Arrows long run from Bridgewater

Saturday Dec 1, 2018 #

8 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

Mini WU

Running tempo 17:34 [5] 5.0 km (3:31 / km)
shoes: Kennedy Slippers (Nike)

Lochiel Parkrun - 1st

Was unsure as what to expect of this, but it was a great little Parkrun. Nice along the river, good weather and a good atmosphere.

Body and legs pretty tired but got an ok rhythm going.

Running warm up/down 12:00 [1] 1.8 km (6:40 / km)
shoes: Kennedy Slippers (Nike)

WD with GusMan

10 AM

Orienteering 15:00 [0] 0.8 km (18:45 / km)
shoes: Kennedy Slippers (Nike)

Shadowing at Arrows ID

Orienteering 21:00 [1] 2.0 km (10:30 / km)
shoes: Kennedy Slippers (Nike)

More Shadowing

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