Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Mar 25, 2018:

activity

time

miles

Running

4:47:12

38.39

(7:29)

61.78

(4:39)

179

Orienteering

1:38:39

9.6

(10:17)

15.45

(6:23)

Total

6:25:51

47.99

(8:02)

77.23

(5:00)

179

1:23

0:00

» now

Sunday Mar 25, 2018 #

1 PM

Running warm up/down 22:11 [1] 4.24 km (5:14 / km)
shoes: BIG STONKING MILERS

2 PM

Running race 12:18 [5] 3.82 km (3:13 / km) +17m 3:09 / km

Northern 12 Stage @ Birkenhead Park - leg 10 - Vale Royal 12th.

Legs not feeling great warming up after yesterdays bramble fest. Despite this ran solid, but nothing special. Made the most of the downhill ish in the first mile and tailwind to for a 4.50 mile. Stretch to the road crossing with the headwind then seemed to take forever but kept pushing. Wiggly around the lake. 5.25 mile. Similar pace for the last stretch. Legs felt ok but felt a little tired preventing me from moving up a gear. Good team performance despite a few last minute drop outs. Possible team at nationals?

3 PM

Running warm up/down 30:26 [2] 6.3 km (4:50 / km)
shoes: BIG STONKING MILERS

WD lap with GEO and then another with Raz.

Saturday Mar 24, 2018 #

Event: JOK Chasing Sprint

11 AM

Running warm up/down 7:11 [1] 1.44 km (4:59 / km)
shoes: IceBug

Insufficient WU via some fertilisation.

12 PM

Orienteering race 22:12 [4] 3.67 km (6:03 / km)
shoes: IceBug

Running warm up/down 8:53 [1] 1.71 km (5:12 / km)
shoes: IceBug

2 PM

Running warm up/down 10:40 [2] 2.38 km (4:29 / km)
shoes: IceBug

Better WU.

Orienteering race 21:22 [3] 3.86 km (5:32 / km)
shoes: IceBug

Running warm up/down 12:50 [1] 1.96 km (6:33 / km)
shoes: IceBug

Friday Mar 23, 2018 #

Note
(rest day)

Thursday Mar 22, 2018 #

11 AM

Running 17:55 [2] 4.13 km (4:20 / km)
shoes: BIG STONKING MILERS

Welcome to the 1755 club

7 PM

Running warm up/down 15:45 [2] 3.19 km (4:56 / km)
shoes: BIG STONKING MILERS

WU with Miles.

Running intervals 10:40 [4] 3.79 km (2:49 / km)

4 x 10 controlled hill to start then 2 x 5 x 60 (60).

Hitting the bench which I think is 350 comfy each time. Strong headwind for the first 200. Kept it controlled and let the others go off to start with on the first few reps but soon found myself chilling behind Raz and Cam. Jacob just ahead. Lead the group for a rep or two at the end. Last rep solo due to my session being 2 x 5, however that was my quickest rep. Good session keeping it under the hat. Feeling gangly.

8 PM

Running warm up/down 16:11 [2] 3.12 km (5:11 / km)
shoes: BIG STONKING MILERS

WD with Miles and Raz. Yes that is correct. Some horrible chat on the streets of Winsford.

Wednesday Mar 21, 2018 #

1 PM

Orienteering 34:23 [2] 4.87 km (7:04 / km)
shoes: IceBug

Shugborough - good apart from a lapse heading into 20.

Running 17:09 [2] 3.27 km (5:15 / km)
shoes: IceBug

Transitional movements

2 PM

Orienteering 20:42 [2] 3.05 km (6:47 / km)
shoes: IceBug

Haywood Warren - bit of a mare trying to find the start due to having to run blind without a map from the car park which wasn’t on this map and was contour only. Struggled to find the pit on 7 which resulted in some searching and then being off track for 8. Bit faster to the end before bumping into Willy G and had a quick chat.

Tuesday Mar 20, 2018 #

7 PM

Running warm up/down 14:36 [2] 3.2 km (4:34 / km)
shoes: BIG STONKING MILERS

WU with Raz, Geo and Ed

Running intervals 14:46 [5] 5.23 km (2:49 / km)
shoes: Brooks Green Silence (GB)

4 x 10 seconds; 6 x 2 minutes (120); 4 x 30 seconds (30).

2 minutes at 3k pace as VR sessions progress from XC to track.

70 second lapping for the first 5, last rep at 69. Cinder much better than normal, lacking puddles so not too muddy.

8 PM

Running warm up/down 16:16 [1] 3.22 km (5:03 / km)
shoes: BIG STONKING MILERS

WD with Raz

Monday Mar 19, 2018 #

10 AM

Running 25:25 [1] 4.49 km (5:40 / km) +162m 4:48 / km
shoes: Inov8 X-Talon 190 (Orange)

1.5m high snow drifts

7 PM

Running 34:00 [1] 6.29 km (5:24 / km)
shoes: BIG STONKING MILERS

Ranmoor

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