Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 31 days ending Oct 31, 2021:

activity	#	time	miles		km		+m
Running	42	16:48:07	126.83	(7:57)	204.12	(4:56)	770
Orienteering	8	5:34:46	39.57	(8:28)	63.68	(5:15)	180
Cycling	2	4:23:25
Strength + Conditioning	1	1:00:00
Swimming	1	10:00
Total	47	27:56:18	166.4		267.8		950

2:42

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Sunday Oct 31, 2021 #

11 AM

Running warm up/down 6:54 [1] 1.49 km (4:38 / km)
shoes: Hoka Clifton 7

Pedestrian WU

Orienteering race 53:42 [4] 12.28 km (4:22 / km)
shoes: Hoka Clifton 7

Knutsford Urban

Fun for a urban. A good technical start which got me a bit on the ropes. Then some boring running legs apart from Knutsford centre.

Running warm up/down 15:46 [1] 2.33 km (6:46 / km)
shoes: Hoka Clifton 7

WD with Tom and Barrable

Saturday Oct 30, 2021 #

11 AM

Running warm up/down 12:54 [2] 2.79 km (4:37 / km)
shoes: Hoka Clifton 7

12 PM

Orienteering race 14:12 [5] 3.58 km (3:58 / km)
shoes: Hoka Clifton 7

NW Sprint Championships Race 1

Good race, no mistakes.

Running 5:47 [2] 1.05 km (5:30 / km)
shoes: Hoka Clifton 7

Jogging inbetween

1 PM

Orienteering race 14:02 [5] 3.7 km (3:48 / km)
shoes: Hoka Clifton 7

NW Sprint Championships Race 2

More of a short urban.

Running warm up/down 14:41 [2] 2.58 km (5:41 / km)
shoes: Hoka Clifton 7

Friday Oct 29, 2021 #

10 AM

Running 22:29 [2] 3.57 km (6:18 / km)
shoes: Inov8 230

Carder Low

Thursday Oct 28, 2021 #

4 PM

Running 58:48 [2] 12.42 km (4:44 / km)
shoes: Hoka Clifton 7

Dovedale & Biggin from Sprink

Wednesday Oct 27, 2021 #

9 AM

Running 50:05 [2] 8.33 km (6:01 / km)
shoes: Inov8 230

Up along Carder, down Pilsbury, Sheen trig, Sheen, woods, Sprink.

Nice explore.

Tuesday Oct 26, 2021 #

9 AM

Running warm up/down 12:09 [2] 2.3 km (5:17 / km)

WU jog to Pilsbury

Running hills 22:56 [4] 3.98 km (5:46 / km)
shoes: Hoka Clifton 7

Pilsbury Peelers

10 x 1 minute ft jog back

10 AM

Running warm up/down 18:41 [2] 3.32 km (5:38 / km)
shoes: Hoka Clifton 7

WD jog via the expressway

Monday Oct 25, 2021 #

6 PM

Running 20:00 [1] 3.44 km (5:49 / km)
shoes: Hoka Clifton 7

Late night dark shake out up the valley to Pilsbury

Sunday Oct 24, 2021 #

4 PM

Running long 1:28:42 [2] 18.83 km (4:43 / km)
shoes: Hoka Clifton 7

Tissington Trail

1 hour 30 minutes better off.

Saturday Oct 23, 2021 #

1 PM

Running warm up/down 21:34 [2] 4.06 km (5:19 / km)
shoes: Hoka Clifton 7

WU ft spectating

2 PM

Running race 11:25 [5] 3.26 km (3:30 / km) +70m 3:10 / km
shoes: NB Spikes

Northern XC Relays

3 PM

Running warm up/down 10:01 [2] 1.77 km (5:40 / km)
shoes: Hoka Clifton 7

WD with Mellor

Friday Oct 22, 2021 #

6 PM

Running 13:27 [2] 2.74 km (4:55 / km)
shoes: Hoka Clifton 7

Dusk Moss Lane ft a few Tynchy Striders

Thursday Oct 21, 2021 #

6 PM

Running 15:21 [2] 3.19 km (4:49 / km)
shoes: Inov8 230

7 PM

Running intervals 10:00 [4] 3.5 km (2:51 / km)
shoes: Hoka Clifton 7

VRAC

10 x 1 min (60)

Approx 330/340m each time

Running warm up/down 14:19 [2] 2.63 km (5:27 / km)
shoes: Hoka Clifton 7

Wednesday Oct 20, 2021 #

7 AM

Running 10:00 [3] 2.65 km (3:46 / km)
shoes: Hoka Clifton 7

Catching worms on the treader

Strength + Conditioning 1:00:00 [2]

8 AM

Swimming 10:00 [3]

Tuesday Oct 19, 2021 #

1 PM

Running 41:36 [2] 9.01 km (4:37 / km)
shoes: Hoka Clifton 7

Lunch Run

PP, Sydney, Town, green path.

Monday Oct 18, 2021 #

5 PM

Running 24:28 [2] 5.25 km (4:40 / km)
shoes: Hoka Clifton 7

Moss Lane

Sunday Oct 17, 2021 #

2 PM

Cycling 2:00:00 [2]

Chatwins, Weston, Hough, Wynbunbury, Nantwich, Haughton, Bunbury, Cholmomdeston, Church Minshull with Dad.

Saturday Oct 16, 2021 #

11 AM

Running race 1:26:03 [3] 10.54 km (8:10 / km) +700m 6:08 / km
shoes: Inov8 230

FRA Relays Leg 2 Navigation with J Law

Euan had a stormer and sent me and Joe out in 1st on 2nd leg. Sadly Joe wasn't in shape and we slowly slipped back. A shame as I was feeling pretty good but a great experience regardless. Good to finally join Dark Peak and do the relays. Will be a regular fixture for sure.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Friday Oct 15, 2021 #

Note
(rest day)

Zzzzz a few events + lots of measuring and driving.

Thursday Oct 14, 2021 #

Orienteering 1:04:24 [3] 10.38 km (6:12 / km)
shoes: Inov8 230

BAOC Mytchett Harris relay

Feeling pretty spent after lost of events recently and time out on site.

Wednesday Oct 13, 2021 #

Running warm up/down 7:42 [2] 1.51 km (5:06 / km)
shoes: Inov8 230

Orienteering race 43:03 [5] 8.03 km (5:22 / km)
shoes: Inov8 230

BAOC Long Valley South

Gave this some welly and tried to keep my foot on the accelerator, tough after the weekend and last nights session, but a decent effort.

Orienteering warm up/down 8:18 [1] 1.02 km (8:08 / km)
shoes: Inov8 230

Tuesday Oct 12, 2021 #

6 PM

Running 11:13 [2] 2.31 km (4:51 / km)
shoes: Hoka Clifton 7

Polo field WU

Running intervals 21:25 [5] 6.6 km (3:15 / km)
shoes: Hoka Clifton 7

AFD

Mile, 1200, 1k, 800, 600, 400, 600, 400

400 jog after the mile, 200 after the rest - "run, don't walk, 200m recovery is plenty" (Woodsy, 2021)

5.23
4.01
3.13
2.38
1.56
72
1.51
69

Good group

7 PM

Running warm up/down 14:55 [2] 2.65 km (5:38 / km)
shoes: Hoka Clifton 7

WD with Bowerman inc lactates

Monday Oct 11, 2021 #

5 PM

Running 20:27 [2] 4.2 km (4:52 / km)
shoes: Hoka Clifton 7

Flood run B, f**kin' 'ell :S

Sunday Oct 10, 2021 #

Note

According to AP, that's inline with my biggest mileage week since March 2018 which is the last time I properly had the grit between my teeth. It's not been easy since then, some very rough times and also many good times, but it's been challenging throughout and seeing close to a 50mpw is a pleasant surprise and pleasing to see. Slowly regaining.

1 PM

Orienteering race 55:05 [4] 10.09 km (5:28 / km) +180m 5:01 / km
shoes: Inov8 230

SLOW - Bramshott Common

Felt like a long middle distance. Pretty quick running. Area pretty fun and a novelty, but don't particularly desire to go back soon. Very noisy in parts due to the A3 intersecting.

Good navigation and very few time loses apart from: 9 - 10 metres away on the end of the corpse but it was small growth not mapped. 18 - stopped to re tie my shoes +15s probably. 22 - bad RC? 24 - undergrowth for the most part of the leg so dived out onto the track, but on exiting 24 it wasn't actually that bad.

2 PM

Running warm up/down 9:16 [1] 1.3 km (7:08 / km)
shoes: Inov8 230

Saturday Oct 9, 2021 #

8 AM

Running warm up/down 12:36 [2] 2.54 km (4:58 / km)
shoes: Hoka Clifton 7

WU jog to PR along the canal

Running tempo 17:58 [5] 5.0 km (3:36 / km)
shoes: Hoka Clifton 7

Frimley Lodge Parkrun - 3rd

Cool course through the fields, the woods and along the canal. A pretty solid honest effort, despite my left side muscle feeling pretty tired after Thursday, I pushed through the desire to run slower. Finished pretty strong feeling good and almost caught up the guy in 2nd who was quite a bit ahead at one point. Slower spits feature the woods and along the canal.

3.31
3.49
3.30
3.45
3.20

9 AM

Running 12:02 [2] 2.13 km (5:39 / km)
shoes: Hoka Clifton 7

WD jog along the canal back to Andy's Gaff

2 PM

Running warm up/down 5:57 [1] 1.16 km (5:08 / km)
shoes: Inov8 230

Orienteering 30:58 [4] 6.13 km (5:03 / km)
shoes: Inov8 230

GO - Blackheath - 1st

Nice heathland area. A bit like Bickerton Hill but more of a plateau and with some people walking around in salmon chinos (not Tommy H).

Some extra paths on the map at one which confused me as the paths where the map feature to go. Big Axel had a good rummage around here too, that much so he had to go back after his run to re assess. Im pretty 5 was in the wrong place or the map was incorrect - both I think. The rest was ok bar 11 were I got pushed off line / lazy bearing.

Pleasant area though, good runability and some nice features in parts.

3 PM

Running warm up/down 5:49 [1] 0.95 km (6:07 / km)
shoes: Inov8 230

WD before a donut

Friday Oct 8, 2021 #

6 PM

Running 30:17 [1] 5.62 km (5:23 / km)
shoes: Hoka Clifton 7

Frimley Lodge & Basingstoke Canal

Thursday Oct 7, 2021 #

6 PM

Running warm up/down 10:00 [2] 2.17 km (4:36 / km)
shoes: Hoka Clifton 7

WU around the polo field

7 PM

Running intervals 18:34 [5] 6.12 km (3:02 / km)
shoes: Hoka Clifton 7

AFD - Project Woodsy

500 (400), 5 x 300 (100) - 3 sets (in lane 2 so a bit further)

1.34

52, 52, 52, 51, 53

1.33

52, 52, 54, 53, 53

1.32

52, 54, 54, 54, 50

Nice track and good group.

Fairly fast session and I handled it pretty well considering I have been doing longer reps and not much since my recent reintroduction to sessions. 500's felt pretty comfy, 300's less so.

8 PM

Running 15:52 [2] 2.71 km (5:51 / km)
shoes: Hoka Clifton 7

WD ft some light strides

Wednesday Oct 6, 2021 #

Running warm up/down 3:13 [3] 0.81 km (3:58 / km)
shoes: Inov8 230

Intense WU

Orienteering race 51:02 [3] 8.47 km (6:02 / km)
shoes: Inov8 230

BAOC Wednesdays @ Southwood

Although not the greatest area, I felt obliged to do this event as RBC own it and we have a project on the go here. Done it and got the t-shirt.

Got awfully lost on 2, at least 5 minutes, maybe 6. Went in from where I planned but just count work out where I was and ended up going way of course during the search but coming out and going back in. The rest was good and the parkland / old golf course was good fun - it would make good night event. A bit like Belair in Adelaide.