Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Dec 31, 2017:

activity

time

miles

Running

5:34:46

47.17

(7:06)

75.91

(4:25)

Orienteering

40:10

3.68

(10:55)

5.92

(6:47)

Strength + Conditioning

20:00

Total

6:34:56

50.84

81.83

1:31

0:00

» now

Sunday Dec 31, 2017 #

3 PM

Running long 1:17:56 [2] 15.41 km (5:03 / km)
shoes: BIG STONKING MILERS

Ds to Honely, Holmfirth, Netherthong, Digley Crossroads(ish). Vast climb.

Saturday Dec 30, 2017 #

9 AM

Running warm up/down 10:29 [1] 2.14 km (4:54 / km)
shoes: BIG STONKING MILERS

WU. Good for me before a Parkrun but still not probably enough.

Running tempo 17:07 [4] 5.0 km (3:25 / km)
shoes: BIG STONKING MILERS

Congleton Parkrun - Bronze medal

Tough run out. Set out with the aim of achieving anywhere between 16.30-17.00 to see where I’m at, so a little disappointed with this. However legs felt tired (need a good stretch) and maybe set off a bit quick not taking into account this. Regardless a good run out and battle with Jack Wright (good to see you). Good session considering feels.

5.21; 5.34; 5.41.

C • 5k 2

Running warm up/down 23:29 [1] 4.71 km (4:59 / km)
shoes: BIG STONKING MILERS

WD around the mere with Mr Wright before driving up to Stockport to visit Bashir and Jackie.

6 PM

Running warm up/down 20:00 [2] 4.35 km (4:36 / km)
shoes: BIG STONKING MILERS

WU/WD

Strength + Conditioning 20:00 [1]

Holmfirth gym sesh

Friday Dec 29, 2017 #

7 PM

Running 48:18 [2] 11.29 km (4:17 / km)

Thursday Dec 28, 2017 #

7 PM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Brooks Green Silence (GB)

Running intervals 24:00 [4] 4.25 mi (5:39 / mi)
shoes: Brooks Green Silence (GB)

VR

16 x 1 minute (30)

Tempo based session cancelled due to the track being covered in ice. So was going to tempo in the road but then realised watch had died so did the replacement session around th football field with the group. Sat in behind Sheen and Whitehead. Felt surprisingly good despite some muscle tightened when warming up.

8 PM

Running warm up/down 15:00 [1] 1.85 mi (8:07 / mi)
shoes: Brooks Green Silence (GB)

Wednesday Dec 27, 2017 #

10 AM

Running 4:00 [1] 0.8 km (5:00 / km)
shoes: IceBug

Limited WU

Orienteering race 40:10 [3] 5.92 km (6:47 / km)
shoes: IceBug

DEE Turkey Trot

Didn’t read the instructions so just went out to collect them all. One mistake where everyone was rummaging around in the wrong rentrant and then a getting stuck in the brambles. Good run out regardless.

11 AM

Running warm up/down 10:08 [1] 1.99 km (5:06 / km)
shoes: IceBug

WD with Chris

4 PM

Running 28:00 [2] 6.4 km (4:22 / km)
shoes: Nike Mileage Boots

D on the bike

Tuesday Dec 26, 2017 #

10 AM

Running warm up/down 9:04 [1] 2.01 km (4:31 / km)
shoes: Brooks Green Silence (GB)

Running intervals 22:10 [4] 6.72 km (3:18 / km)
shoes: Brooks Green Silence (GB)

7 x 960m~ on Moss Lane

11 AM

Running warm up/down 10:05 [1] 2.05 km (4:55 / km)
shoes: Brooks Green Silence (GB)

Monday Dec 25, 2017 #

Note
(rest day)

Merry Christmas

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