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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  Running8 3:24:35 30.8(6:39) 49.57(4:08) 77
  Orienteering1 30:38 4.41(6:57) 7.09(4:19) 45
  Core/Stretching1 20:00
  Total9 4:15:13 35.21 56.66 122
averages - rhr:44

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

8 AM

Running warm up/down 13:00 [2] 3.4 km (3:49 / km)
shoes: TREDS

WU
9 AM

Running race 33:58 [4] 10.0 km (3:24 / km)
shoes: TREDS

Trafford 10k - 33.58

Tough times recently, but running makes me happy so just wanted a run out. Set off steady with a 5.10, then eased in with 5.35s probably too easy but just didn't feel like committing as I was happy to run comfortably. 5k in 17.05ish. 4th mile was circa 5.10/15 as i felt good. Circa 5.20s to the end feeling good and enjoying it, pushing a little harder in the last 1k to sneak sub 34.

Happy with the time for motvations/level of effort and it was the easiest 10k I have ran. Without even changing anything, I could have ran a minute quicker for sure after chatting to Bash.

Time to stop doing stupid things and performing to my potential.

Friday Mar 3, 2017 #

Note
rhr:44

Thursday Mar 2, 2017 #

4 PM

Orienteering 6:12 [4] 1.64 km (3:47 / km)
shoes: TREDS

ShUOC Sprintervals

Slight miss one 3 in the corridor but apart from that it was extremely good.

Orienteering 8:25 [1] 1.61 km (5:14 / km)
shoes: TREDS

Easy jog as it was mostly uphill and non-technical. Thinking of Trafford.

Orienteering 6:13 [3] 1.5 km (4:09 / km)
shoes: TREDS

Again very good. Wider route to 13 to avoid the train, executed entrance to control well. Good in the corridor with speed.

Orienteering 4:19 [3] 1.08 km (4:00 / km)
shoes: TREDS

Orienteering 5:29 [4] 1.26 km (4:21 / km) +45m 3:42 / km
shoes: TREDS

Almost perfect, but there is always room for improvement in this sport.

It is as if i never went away.
5 PM

Running warm up/down 15:00 [1] 2.61 km (5:45 / km) +77m 5:01 / km
shoes: TREDS

Wednesday Mar 1, 2017 #

7 AM

Running 16:54 [2] 4.03 km (4:12 / km)
shoes: TREDS

Bruntwood all day. No time but managed a cheeky 4k.

Tuesday Feb 28, 2017 #

5 PM

Running warm up/down 23:24 [2] 5.31 km (4:24 / km)
shoes: TREDS

6 PM

Running tempo 10:00 [4] 3.08 km (3:15 / km)
shoes: Boston Boost

Tempo - not feeling great and pace not great. Must still be feeling the Dambuster and Nationals.

Running intervals 6:43 [4] 2.42 km (2:47 / km)
shoes: Boston Boost

6 x 400

67.5
66.1
67.6
67.4
68.4
65.9

Running warm up/down 16:36 [2] 3.07 km (5:24 / km)
shoes: TREDS

Route95

Monday Feb 27, 2017 #

8 AM

Running 36:00 [2] 8.15 km (4:25 / km)
shoes: TREDS

Easy with Albert
5 PM

Running 33:00 [2] 7.5 km (4:24 / km)
shoes: TREDS

Enjoyable.

Core/Stretching 20:00 [1]

SHUOC Circuits

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