Training Log Archive: White KenyanIn the 7 days ending Mar 10, 2018:
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Saturday Mar 10, 2018 #
Running warm up/down 15:24 [1] 3.16 km (4:52 / km)
shoes: BIG STONKING MILERS
Orienteering race 13:45 [4] 3.21 km (4:17 / km) +60m 3:55 / km
shoes: Inov8 X-Talon 190 (Orange)
Good. Legs lacking that top gear but didnt except it to be available today. Intense start, excess route to 3 but by that, good. Excess route on 8 due to parked cars/exit direction/knowledge of..? Field was good just hesitated on the way to 10 and felt the lack of top gear here when i wanted to attack. Longer route on 17 and 19? Apart from that these minor issues, good. +56 on Chris.
Running warm up/down 10:22 [1] 1.83 km (5:40 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 10:11 [1] 2.03 km (5:01 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering race 14:55 [4] 3.43 km (4:21 / km) +50m 4:03 / km
shoes: Inov8 X-Talon 190 (Orange)
Nice start. Sub optimum route on 3 but committed which was most important. High route on 6 into the crags - lower smoother? Couldn't unfold my map exiting 9 due to the rain so had to stand still and still couldn't undo it for what felt like for ages but portably only 3-4 seconds. Lower smoother to 12 and faster due to wet concrete on high route? Could have been straighter on 14/15 but minimal. Straighter on 21 but again minimal. Solid. +56 on Chris.
Running 14:00 [1] 2.83 km (4:57 / km)
shoes: Inov8 X-Talon 190 (Orange)
Friday Mar 9, 2018 #
Running 50:26 [2] 11.05 km (4:34 / km)
shoes: BIG STONKING MILERS
Thursday Mar 8, 2018 #
Running warm up/down 12:23 [2] 2.71 km (4:34 / km)
shoes: BIG STONKING MILERS
Orienteering 9:43 [2] 1.87 km (5:12 / km)
shoes: Inov8 X-Talon 190 (Orange)
Running 3:23 [1] 0.67 km (5:03 / km)
shoes: Inov8 X-Talon 190 (Orange)
Orienteering 22:26 [5] 5.08 km (4:25 / km)
shoes: Inov8 X-Talon 190 (Orange)
1 - 3.27, 917m, 3:46m/k
2 - 4.13, 1.08k, 3.54m/k
3 - 3.21, 616m, 5.26m/k
4 - 3.46, 1.02k, 3.42m/k
5 - 3.26, 748m, 4.36m/k
Running 6:14 [1] 1.16 km (5:22 / km)
shoes: BIG STONKING MILERS
Running hills 11:47 [4] 2.21 km (5:20 / km)
shoes: BIG STONKING MILERS
Running warm up/down 14:10 [1] 2.81 km (5:02 / km)
shoes: BIG STONKING MILERS
Wednesday Mar 7, 2018 #
Running 34:36 [2] 8.05 km (4:18 / km)
shoes: BIG STONKING MILERS
Running 42:32 [2] 9.66 km (4:24 / km)
shoes: BIG STONKING MILERS
Tuesday Mar 6, 2018 #
Running warm up/down 14:44 [2] 3.23 km (4:34 / km)
shoes: BIG STONKING MILERS
Running 17:25 [5] 5.93 km (2:56 / km)
shoes: Brooks Green Silence (GB)
5 x 3 minutes (2), 4 x 30 seconds (30)
Session adapted to k's with Raz (Ryan) - not to be confused with the concept of the 'raz' . First start with all the younger lads doing a faster first and last rep but let them go. Sat on the back of Raz for the first 2. Pushed the pace on during the third and also led Chris Williams. Sat in behind Raz and Chris for rep 4 and pushed on to drive the train on the last rep. Harry was up front on his own thoughout. Reps/track longer than a k which has always confused me so paces included too for reference. Good strides at the end head to head with Chris. Happy with this after legs didn't feel great over the weekend but maybe that was just the beast from the east lingering around?
3.04 (2.58m/k)
3.05 (2.57m/k)
3.03 (2.54m/k)
3.05 (2.59m/k)
3.06 (2.57m/k)
176 (2.50m/k)
173 (2.52m/k)
181 (2.47m/k)
182 (2.46m/k)
Running 16:12 [1] 3.22 km (5:02 / km)
shoes: BIG STONKING MILERS
Monday Mar 5, 2018 #
Running 38:32 [2] 9.66 km (3:59 / km)
shoes: BIG STONKING MILERS
Running 39:43 [2] 6.01 mi (6:37 / mi)
shoes: BIG STONKING MILERS
Sunday Mar 4, 2018 #
Running long 1:22:38 [2] 14.49 km (5:42 / km)
shoes: IceBug