Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Aug 31, 2021:

activity	#	time	miles		km		+m
Running	27	16:45:46	100.7	(9:59)	162.06	(6:12)	5095
Cycling	4	9:04:42
Orienteering	4	5:25:44	23.12	(14:06)	37.2	(8:45)
Total	34	31:16:12	123.81		199.26		5095

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Tuesday Aug 31, 2021 #

6 PM

Running warm up/down 14:31 [2] 3.23 km (4:30 / km)
shoes: Hoka Clifton 7

7 PM

Running intervals 12:17 [5] 4.0 km (3:04 / km)
shoes: Hoka Clifton 7

VRAC

First time down in a while. Hammy has been better recently so headed down. Surprisingly swift and positioning well.

800 (2) 600 (90) 400 (60) 200 (3) x 2

2.34
1.51
69
33

2.34
1.49
71
32

Running warm up/down 17:28 [2] 3.06 km (5:42 / km)
shoes: Hoka Clifton 7

WD.

Hamstring sore sadly :(

Monday Aug 30, 2021 #

Note
(rest day)

Drive home and a rest

Sunday Aug 29, 2021 #

9 AM

Running 1:00:23 [2] 10.08 km (5:59 / km) +468m 4:52 / km
shoes: Hoka Clifton 7

Thorncombe Beacon & Golden Cap

Saturday Aug 28, 2021 #

8 AM

Running warm up/down 16:33 [2] 3.46 km (4:47 / km)
shoes: Hoka Clifton 7

Jog to Bridport plus a lap of the course

9 AM

Running tempo 18:00 [4] 5.09 km (3:32 / km)
shoes: Hoka Clifton 7

Bridport Parkrun

Running warm up/down 9:04 [2] 1.55 km (5:51 / km)
shoes: Hoka Clifton 7

Friday Aug 27, 2021 #

Note
(rest day)

Chill out @ Lyme Regis

Thursday Aug 26, 2021 #

8 AM

Running 56:12 [2] 9.71 km (5:47 / km) +400m 4:48 / km
shoes: Hoka Clifton 7

Eype Down, Quarry Hill, Seatown camp site and Thorncombe Beacon.

Wednesday Aug 25, 2021 #

7 AM

Running 48:12 [2] 8.55 km (5:38 / km) +292m 4:49 / km
shoes: Hoka Clifton 7

West Bay cliff top, Freshwater Bay and Burton Bradstock beach and cliff top (one way each).

Tuesday Aug 24, 2021 #

Running 18:25 [3] 3.58 km (5:09 / km) +149m 4:15 / km
shoes: Hoka Clifton 7

S.Town ice cream dash

Monday Aug 23, 2021 #

8 AM

Running 1:05:54 [2] 10.67 km (6:11 / km) +578m 4:52 / km
shoes: Hoka Clifton 7

Cheeky one

Sunday Aug 22, 2021 #

Note
(rest day)

Drive down to Dorset

Saturday Aug 21, 2021 #

8 AM

Running warm up/down 13:46 [2] 3.06 km (4:30 / km)
shoes: Hoka Clifton 7

Jog to QP

9 AM

Running tempo 18:40 [4] 5.13 km (3:38 / km) +48m 3:29 / km
shoes: Hoka Clifton 7

My return to Parkrun - Queens Park

Running warm up/down 15:01 [2] 2.87 km (5:14 / km)
shoes: Hoka Clifton 7

WD jog home

Friday Aug 20, 2021 #

5 PM

Running 18:30 [2] 4.0 km (4:38 / km)
shoes: Hoka Clifton 7

Thursday Aug 19, 2021 #

7 PM

Running 45:27 [2] 10.0 km (4:33 / km)
shoes: Hoka Clifton 7

Back from Nantwich Lake post Whitchurch balloon flight

Wednesday Aug 18, 2021 #

6 PM

Running 19:03 [2] 4.07 km (4:41 / km)
shoes: Hoka Clifton 7

Tuesday Aug 17, 2021 #

11 AM

Running 26:00 [2] 5.59 km (4:39 / km)
shoes: Hoka Clifton 7

Monday Aug 16, 2021 #

Note
(rest day)

Rest after a few beers this weekend

Sunday Aug 15, 2021 #

3 PM

Running long 1:14:38 [2] 17.09 km (4:22 / km) +173m 4:09 / km
shoes: Hoka Clifton 7

Ladybower with Dane

Friday Aug 13, 2021 #

Cycling 2:38:47 [2]

Tommy H stag do cycle

58.97k - 22.3k/h

+1314m

Wednesday Aug 11, 2021 #

9 AM

Running 18:39 [2] 4.24 km (4:24 / km)
shoes: Hoka Clifton 7

Moss Lane

Tuesday Aug 10, 2021 #

4 PM

Cycling 1:44:49 [1]

With Dad

Sandbach, Brereton and Smallwood

43.31k

24.8k/h

Monday Aug 9, 2021 #

5 PM

Running 18:34 [2] 4.12 km (4:30 / km)
shoes: Hoka Clifton 7

Moss Lane

Sunday Aug 8, 2021 #

Note
(rest day)

Post Scotland rest

Saturday Aug 7, 2021 #

11 AM

Running long 3:07:02 [2] 16.05 km (11:39 / km) +1506m 7:56 / km
shoes: Inov8 230

Ring of Steall

Friday Aug 6, 2021 #

12 PM

Running warm up/down 3:25 [2] 0.56 km (6:06 / km)
shoes: Inov8 230

Orienteering 1:52:18 [2] 8.74 km (12:51 / km)
shoes: Inov8 230

Scottish 6 Days - Day 5

Rough ankle breaking terrain isn't my vibe so retreated to M21L not M21E. Also forgot my shoes an sonly had birks, luckily Tenty had a portfolio of treds - cheers.

Thursday Aug 5, 2021 #

10 AM

Cycling long 3:50:33 [2]

Sunart

96.51k - 25.2k/h

Wednesday Aug 4, 2021 #

10 AM

Running long 2:46:01 [2] 15.14 km (10:58 / km) +1481m 7:22 / km
shoes: Inov8 230

Ballachulish Horseshoe with a big gang of orienteers

Sgorr Dhearg - 1024m
Sgorr Dhonuill - 1001m

3 PM

Cycling 50:33 [1]

Corran ferry and North up along the Loch

21.88k - 26.0k/h

Tuesday Aug 3, 2021 #

11 AM

Running warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Inov8 230

12 PM

Orienteering 1:25:00 [3] 10.29 km (8:16 / km)
shoes: Inov8 230

Scottish 6 Days - Day 3

Managed a wangle a run and it was worth it. Took it steady and enjoyed the terrain and views.

1 PM

Running warm up/down 4:12 [1] 0.71 km (5:55 / km)
shoes: Inov8 230

Monday Aug 2, 2021 #

10 AM

Running 7:01 [2] 1.31 km (5:21 / km)
shoes: Inov8 230

WU with jobba

11 AM

Orienteering race 55:33 [4] 6.97 km (7:58 / km)
shoes: Inov8 230

Scottish 6 Days - Day 2

Interesting course around Fort William golf course and the lower slopes of Ben Nevis. Good in the proper terrain but lost time in between the fairways in the bushes.

12 PM

Running warm up/down 8:58 [1] 1.44 km (6:14 / km)
shoes: Inov8 230

Sunday Aug 1, 2021 #

10 AM

Running warm up/down 7:50 [2] 1.28 km (6:07 / km)
shoes: Inov8 230

WU with DB to the start

11 AM

Orienteering race 1:12:53 [4] 11.2 km (6:30 / km)
shoes: Inov8 230

Scottish 6 Days 2021 - Day 1

Pretty solid run. Fairly cautious and clean as a result.

Slight micro RC on 3. Stopped for a wee en route to 4 and then also made a slight error. 5 good but slow due to being cautious. Good through the long legs of 6 and 7. Few battles with Rhys from 8 to 14. Good through here as legs shorter. Slight miss on 18 in the reentrent next door.

1 PM

Running warm up/down 10:00 [1] 1.22 km (8:12 / km)
shoes: Inov8 230

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