Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Jan 31, 2019:

activity

time

miles

Running

11:35:41

85.95

(8:06)

138.33

(5:02)

Cycling

8:29:08

Orienteering

1:58:45

15.66

(7:35)

25.2

(4:43)

Swimming

30:02

Total

22:33:36

101.61

163.53

4:07

0:00

» now

Thursday Jan 31, 2019 #

6 PM

Running 20:47 [1] 3.86 km (5:23 / km)
shoes: Saucony Swerve

First run from Afnan HQ.

Tuesday Jan 29, 2019 #

6 PM

Running 44:44 [1] 6.73 km (6:39 / km)
shoes: Saucony Swerve

Morialta with Daisy and Jenny

Monday Jan 28, 2019 #

Event: Sprint Adelaide (Single day entry only) race 5 - Mt Barker Primary School -

10 AM

Orienteering 17:48 [3] 3.8 km (4:41 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide Event 5 - Mt Barker

Not the best of areas but I had perviously managed to plan some good training courses on there. Some route choice, but course was pretty simple and too much dead running. Great weekend though.

Sunday Jan 27, 2019 #

Event: Sprint Adelaide (Single day entry only) race 3 - Flinders University - Morn

Event: Sprint Adelaide (Single day entry only) race 4 - Flinders University - Afte

9 AM

Running warm up/down 8:50 [2] 1.54 km (5:44 / km)
shoes: Saucony Swerve

Orienteering race 12:04 [4] 2.44 km (4:57 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide Qualification - Flinders University

Uneasy on 1 with the barriers and unsettled thereon for the next few minutes. Dead end on 2 and then poor long route choice on 4. Uneasy on 5 with the contours and then settled good thereafter. Strong finished. 4th so still qualified and not actually do far behind.

Running warm up/down 7:50 [1] 1.05 km (7:28 / km)
shoes: Kennedy Slippers (Nike)

10 AM

Running warm up/down 10:31 [2] 1.88 km (5:36 / km)
shoes: Kennedy Slippers (Nike)

WU with Denty.

Orienteering race 10:17 [4] 2.14 km (4:48 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide Semi Final - Flinders University

Leading to 1 and into the group with Simon and Denty. Slight lead on the other group too 8 - all missed best route to south. Slight miss on 9 and Denty got away whilst Simon took the other gaffle. Rest pulled away as a result of this slight miss at a crucial time. 5th. Close heat and great fun.

Running warm up/down 7:57 [1] 1.13 km (7:02 / km)
shoes: Kennedy Slippers (Nike)

5 PM

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

Brief WU

Orienteering race 11:50 [4] 2.68 km (4:25 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide B Final - Flinders University

B final and a good field still. Everyone confused to 1 but worked it out and lead the way. wonky route on 2 but should have taken the west route anyway as more direct. Got pulled apart by a bush at 4. On the long leg to 8, took the high route whilst everyone else went low and instantly knew this was quicker and gapped the whole pack - great feeling, what orienteering is all about. 10/15 seconds ahead but pretty tired and knew I was a sitting duck so no surprise they slowly sealed me in. Could have gone more direct exiting 10. Then took the further route choice to 15 losing a place from 2nd to 3rd to Brodie.

6 PM

Running warm up/down 11:11 [2] 1.98 km (5:39 / km)
shoes: Kennedy Slippers (Nike)

WD with Rob B, Brodie and Joe on the Flinders AC oval.

8 PM

Orienteering race 6:00 [3] 1.0 km (6:00 / km)
shoes: Fly Knit

Australian Beer Relay Championships @ The Maples - 2nd with Brodie

Good swim through.

Saturday Jan 26, 2019 #

Event: Sprint Adelaide (Single day entry only) race 2 - Heathfield High School - A

8 AM

Running 26:39 [2] 5.0 km (5:20 / km)
shoes: Kennedy Slippers (Nike)

Torrens Parkrun with Daisy. WU for 3k kind of.

9 AM

Running race 9:19 [5] 3.0 km (3:06 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Race 2 - 3k Time Trial @ Warnpangga

Currently in 'chilling shape' so was never going to set this on fire. Just an honest effort and about right. Denty tearing things up.

3.13; 3.19; 3.18.

Running warm up/down 9:37 [1] 1.66 km (5:48 / km)
shoes: Kennedy Slippers (Nike)

WD with Joe and BJL.

3 PM

Orienteering warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Kennedy Slippers (Nike)

Jogging when hanging controls for my event.

Orienteering race 19:18 [4] 3.89 km (4:58 / km)
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Event 3 - Woorabinda Bushland Reserve & Heathfield High School

Friday Jan 25, 2019 #

Event: Sprint Adelaide race 1 - Belair Golf Course - Night

9 PM

Running warm up/down 10:38 [2] 2.18 km (4:53 / km)
shoes: Kennedy Slippers (Nike)

WU with Nay and Joe

Orienteering race 21:29 [3] 4.25 km (5:03 / km) +80m 4:37 / km
shoes: Kennedy Slippers (Nike)

Sprint Adelaide - Race 1 - Night O Belair Golf Course

Pretty good solid navigation. Only problem was a not very bright head torch which limited my map reading capacity and ability to run at speed confidently. Slight overshoot on 6, too comfy a route on the track to 7. Apart from that all good. Really enjoyed it. Night O makes you feel vulnerable.

Running warm up/down 11:49 [1] 1.99 km (5:56 / km)
shoes: Kennedy Slippers (Nike)

WD with the Nay and Jobba.

Thursday Jan 24, 2019 #

3 PM

Running 18:01 [2] 3.33 km (5:25 / km)
shoes: Saucony Swerve

compulsory 43 degrees extreme heatwave run

Wednesday Jan 23, 2019 #

6 PM

Orienteering 14:59 [4] 4.0 km (3:45 / km)
shoes: Kennedy Slippers (Nike)

Narnungga (Park 25) sprintervals on the new map I have been working on.

40 degrees. Mouth was dry!! Good running and surprised by the pace as tired and hot!!

Running 5:00 [1] 0.88 km (5:41 / km)
shoes: Kennedy Slippers (Nike)

Tuesday Jan 22, 2019 #

9 AM

Running 20:15 [2] 3.39 km (5:58 / km)
shoes: Saucony Swerve

Morning Worrabinda

7 PM

Running warm up/down 6:29 [1] 1.01 km (6:25 / km)
shoes: Saucony Swerve

WU with D

Running 14:30 [4] 3.55 km (4:05 / km)
shoes: Saucony Swerve

10 x 60 (30) around Woorabinda Lake

Running warm up/down 10:11 [1] 1.63 km (6:15 / km)
shoes: Saucony Swerve

Monday Jan 21, 2019 #

6 PM

Running 28:17 [2] 4.76 km (5:57 / km)
shoes: Saucony Swerve

Final checking of controls for Saturday

Sunday Jan 20, 2019 #

11 AM

Cycling 4:07:30 [2]

Tour Down Under Stage 6 Willunga Hill - 97km / 23.5k per hour / 985m climb.

Great bike thanks to Ruhi again. Good day out in the saddle. Riche Porte stage win 6/6 on Willunga. Good apart from the vast amount of bogan UTE's beeping their horns at us and other cyclists. A particault highlight was a oncoming car giving us the fingers and a UTE coming within a 30cm despite having the whole road to over take whilst throwing his can of coke at the window.

C • Willunga 3

Saturday Jan 19, 2019 #

8 AM

Running tempo 17:57 [4] 5.09 km (3:32 / km)
shoes: Kennedy Slippers (Nike)

Seacliffe Parkrun - 3rd. Old Colin scalped me.

No WU due to running late.

3 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Fly Knit

Running race 11:23 [3] 3.0 km (3:48 / km)
shoes: Fly Knit

Long awaited #ProjectBashir chase debut at the South Australian & Northern Territory Oil Search Stadium.

Legs a little dead after a no WU Parkrun this morning and the last month travelling but all good fun. Took the win haha.

Friday Jan 18, 2019 #

3 PM

Cycling 3:30:00 [3]

Tour Down Under Stage 4 The Corkscrew - 61.4k - 1612m climb.

Hilly day!!

Corkscrew in 14.13 from Gorge Road junction.

Thursday Jan 17, 2019 #

6 PM

Running 32:45 [1] 5.5 km (5:57 / km)
shoes: Saucony Swerve

Checking sites at Heathfield for Sprint Adelaide

Wednesday Jan 16, 2019 #

3 PM

Running 25:21 [2] 4.25 km (5:58 / km)
shoes: Saucony Swerve

Long drive over from the Grampains back to The Maples, SA. Then a little jog with Gus Man.

Tuesday Jan 15, 2019 #

4 PM

Running 16:10 [2] 3.5 km (4:37 / km)
shoes: Saucony Swerve

From Halls Gap Swimming pool.

Monday Jan 14, 2019 #

8 AM

Running 25:00 [2] 5.98 km (4:11 / km)
shoes: Saucony Swerve

Hampton Beach - Melbourne. Last morning from Phil and Dallas's.

Sunday Jan 13, 2019 #

8 AM

Swimming 15:02 [3]

St Kilda Triathlon - Swim 600m

Cycling 51:38 [4]

St Kilda Triathlon - Bike 26.54k - 30.9km/h - windy heading south.

Running race 19:51 [4] 5.19 km (3:49 / km)
shoes: Kennedy Slippers (Nike)

St Kilda Triathlon - Run 5km

Saturday Jan 12, 2019 #

8 AM

Running 18:24 [3] 5.0 km (3:41 / km)
shoes: Saucony Swerve

Karkarook Parkrun Melbourne - 2nd

No WU and tired after a 6 hour drive back from Kosciusszko last night.

Running 4:16 [1] 0.76 km (5:37 / km)
shoes: Saucony Swerve

WD to cheer on Daisy.

Friday Jan 11, 2019 #

Note
(rest day)

Walked up Mount Kosciuszko

Thursday Jan 10, 2019 #

7 AM

Running 36:54 [2] 6.47 km (5:42 / km)
shoes: Saucony Swerve

Mount Ainslie, Canberra, ACT.

Wednesday Jan 9, 2019 #

Note
(rest day)

Sydney -> Canberra.

Tuesday Jan 8, 2019 #

10 AM

Running 27:39 [2] 5.6 km (4:56 / km)
shoes: Saucony Swerve

From Bondi Beach along the coastal walk.

Monday Jan 7, 2019 #

10 AM

Swimming 15:00 [2]

Triathlon Training @ The Andrew (Boy) Charlton Pool Sydney

Sunday Jan 6, 2019 #

10 AM

Running 17:50 [2] 1.69 km (10:33 / km)
shoes: Saucony Swerve

Blue Mountains before Daisy hurt her ankle.

Saturday Jan 5, 2019 #

8 AM

Running tempo 17:57 [4] 5.0 km (3:35 / km)
shoes: Kennedy Slippers (Nike)

Rhodes Parkrun Olympic Park Sydney - 2nd. Went with Alistair George.

Friday Jan 4, 2019 #

7 AM

Running 27:42 [2] 6.0 km (4:37 / km)
shoes: Saucony Swerve

Jervis Bay

Thursday Jan 3, 2019 #

7 PM

Running 10:01 [2] 2.42 km (4:08 / km)

Bare foot sand run at Jervis Bay

Wednesday Jan 2, 2019 #

7 AM

Running 30:20 [2] 5.58 km (5:26 / km)
shoes: Saucony Swerve

Lakes Entrance

Tuesday Jan 1, 2019 #

7 AM

Running 3:53 [2] 0.53 km (7:20 / km)
shoes: Kennedy Slippers (Nike)

8 AM

Running 17:35 [5] 5.0 km (3:31 / km)
shoes: Saucony Swerve

New Years Day Double 1 - Albert Parkrun - 2nd

Running warm up/down 10:31 [2] 1.62 km (6:30 / km)
shoes: Saucony Swerve

9 AM

Running warm up/down 5:01 [1] 0.9 km (5:34 / km)
shoes: Saucony Swerve

Running 17:20 [5] 5.0 km (3:28 / km)
shoes: Saucony Swerve

New Years Day Double 2 - Maribyrmong Parkrun - 3rd.

Running warm up/down 4:16 [2] 0.7 km (6:06 / km)
shoes: Saucony Swerve

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