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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running16 8:24:14 64.86(7:46) 104.38(4:50)
  Orienteering4 1:16:32 10.4(7:21) 16.74(4:34)
  Strength + Conditioning1 15:00
  Total17 9:55:46 75.26 121.12

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Sunday Feb 11 #

11 AM

Running warm up/down 10:01 [1] 2.0 km (5:01 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU

Orienteering 11:00 [3] 2.25 km (4:53 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 10:00 [3] 2.2 km (4:33 / km)
shoes: Inov8 X-Talon 190 (Orange)

12 PM

Running 5:35 [1] 0.88 km (6:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog from Ponderosa to the Union

Orienteering 19:40 [4] 4.37 km (4:30 / km)
shoes: Inov8 X-Talon 190 (Orange)

Running warm up/down 7:12 [1] 1.33 km (5:25 / km)
shoes: Inov8 X-Talon 190 (Orange)

Jog back to Ds
6 PM

Running 25:03 [1] 4.12 km (6:05 / km)
shoes: BIG STONKING MILERS

Snowy shake out around Redmires with Dash

Saturday Feb 10 #

9 AM

Running 26:42 [1] 5.0 km (5:20 / km)
shoes: BIG STONKING MILERS

Jog round Parkrun with D
11 AM

Running warm up/down 11:02 [1] 2.13 km (5:11 / km)
shoes: BIG STONKING MILERS

WU

Orienteering 14:17 [4] 3.37 km (4:14 / km)
shoes: BIG STONKING MILERS

Sheffield Sprint Weekend - Greenland

Courses from YHOA Sprint Championships 2016. Did the course B as I did course A at the actual event. Knew 6 was tricky control but didn't have time to unfold map and check the description by time I was there so searched for steps, none there so up bank round. Got in a head to head going to 7 and flow past. Took the tricker route on 12 although would have taken the simpler and faster route if a race. South to 13. Straight to 16. 17 was good but had to watch out for the stonky little knoll on top of the hill - horrible. Overall a fairly good performance; legs a little tired but to be expected. Slightly 'out of control' in places but again to be expected due to the lack of orienteering recently.

Running warm up/down 12:33 [1] 2.35 km (5:20 / km)
shoes: BIG STONKING MILERS

WD
2 PM

Orienteering 21:35 [3] 4.55 km (4:45 / km)
(injured) shoes: BIG STONKING MILERS

Colligate Campus, Broomhall and Corp Estate.

Nasty fall resulted in a DNF. Distracted and then tripped via a bollard on the wet floor. Subsequently bashed my head on the next bollard and then again on the floor. Egg on the side of my head and a little bit of blood from my ear, along with hip, hand and knee.

Friday Feb 9 #

11 AM

Running 55:55 [2] 11.33 km (4:56 / km)
shoes: BIG STONKING MILERS

Quad5 in Rivelin

Thursday Feb 8 #

11 AM

Running 25:25 [1] 5.42 km (4:41 / km)
shoes: BIG STONKING MILERS

El Classico
6 PM

Running 1:02:24 [2] 12.89 km (4:50 / km)
shoes: BIG STONKING MILERS

Wednesday Feb 7 #

9 AM

Running 45:19 [1] 9.92 km (4:34 / km)
shoes: BIG STONKING MILERS

EZ45. Checked out the Queens Park Parkrun route.
3 PM

Running 1:01:42 [2] 11.44 km (5:24 / km)
shoes: BIG STONKING MILERS

Burbage Skyline and into Longshaw

Tuesday Feb 6 #

9 AM

Running 18:34 [1] 4.1 km (4:32 / km)
shoes: BIG STONKING MILERS

Moss Lane. Right hamstring a little tight - probably from the gym.
7 PM

Running warm up/down 16:30 [2] 3.2 km (5:09 / km)
shoes: BIG STONKING MILERS

WU

Running intervals 21:22 [4] 6.85 km (3:07 / km)
shoes: BIG STONKING MILERS

7x1k @ #PerryProject

3.05; 3.06; 2.59; 3.05; 3.00; 3.05; 2.59.

Perry swears that it is a K and so does manometer etc. Garmin measuring slighty less. Good session just sitting off the back of Perry and Chris Williams who were doing 5k/10k pace alternatives. Both going quicker than planned so my faster reps tired in with there slower reps. Unsure whether I could even mange as a session as right hamstring felt like it had a rock in it from the gym but the session slowly massaged it out to an extent. Comfy miles only tomorrow.
8 PM

Running warm up/down 16:00 [1] 3.2 km (5:00 / km)
shoes: BIG STONKING MILERS

WD

Monday Feb 5 #

10 AM

Running 30:00 [2] 6.5 km (4:37 / km)
shoes: BIG STONKING MILERS

5 PM

Running 35:22 [2] 8.05 km (4:24 / km)
shoes: BIG STONKING MILERS

Strength + Conditioning 15:00 [2]

6 PM

Running 17:33 [1] 3.67 km (4:47 / km)
shoes: BIG STONKING MILERS

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