Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Oct 21, 2018:

activity

time

miles

Running

4:14:01

33.62

(7:33)

54.11

(4:42)

Orienteering

1:26:10

8.15

(10:34)

13.12

(6:34)

Total

5:40:11

41.77

(8:09)

67.23

(5:04)

1:16

0:00

» now

Sunday Oct 21, 2018 #

11 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: IceBug

WU jog to start

Orienteering race 54:23 [2] 8.43 km (6:27 / km)
shoes: IceBug

Sailors Gully

Orienteering 10:00 [1] 1.05 km (9:31 / km)
shoes: IceBug

Control hanging while everyone did the line course

Orienteering 6:42 [3] 1.03 km (6:30 / km)
shoes: IceBug

Rocky Paddock clock relay. Another good attendance, 20 ish.

Saturday Oct 20, 2018 #

8 AM

Running 7:00 [2] 1.5 km (4:40 / km)
shoes: Saucony Swerve

WU. Limited again.

Running tempo 16:46 [4] 5.0 km (3:21 / km)
shoes: Saucony Swerve

Torrens Parkrun - 1st

Nice little Parkrun, better than Mt Barker last week - bigger, more friendly, nice setting, good views and fairly fast course.

Limited WU again so not fully warmed up and feeling flexy. Got into a good pace from the start though running side by side with another guy chatting! Then settled into it and left him. Turned around at half way and then back up the short steep bank and into a head wind. From this point it slowed a bit despite increasing the effort. Good run and making progress - return of the mac.

Running warm up/down 10:16 [1] 1.92 km (5:21 / km)
shoes: Saucony Swerve

WD along the river then bumped into Bridget and Simon.

9 AM

Orienteering 15:05 [2] 2.61 km (5:47 / km)
shoes: Saucony Swerve

First training session of the scholarship now the champs is over - sprint line and corridor at Adelaide Uni by the OG himself.

Friday Oct 19, 2018 #

5 PM

Running 19:34 [1] 3.69 km (5:18 / km)
shoes: Saucony Swerve

Woorabinda x 2 = Moss Lane down under.

Thursday Oct 18, 2018 #

6 PM

Running warm up/down 15:14 [2] 3.1 km (4:55 / km)
shoes: Saucony Swerve

Running intervals 15:01 [4] 4.45 km (3:22 / km)
shoes: Saucony Swerve

3 x 5 minutes (90) on Heathfield School 'Oval'

1: 1.45k - 3.27m/k
2: 1.48k - 3.23m/k
3: 1.52k - 3.18m/k

Thought doing the session on the field would be good with it being flat unlike the rest of the Adelaide Hills. Yes, it was flat, however very swampy after the recent rain, so it was pretty wet in parts and the grass was pretty long. All good work though.

Running warm up/down 13:57 [1] 2.53 km (5:31 / km)
shoes: Saucony Swerve

WD. Bumped into Angus and Sharni at the top of driveway planting a few shrubs so stopped and gave them a hand and then got a lift in the quad bike trailer.

Wednesday Oct 17, 2018 #

9 AM

Running 19:50 [2] 3.59 km (5:31 / km)
shoes: Saucony Swerve

Morning Worrabinda x 2

1 PM

Running 30:00 [2] 6.21 km (4:50 / km)
shoes: Saucony Swerve

Into Stirling to get my Metro card and chase up Commonwealth via Woorabinda. Rainy. Double done via 2 due to the SSSI networking event tonight.

Tuesday Oct 16, 2018 #

12 PM

Running warm up/down 17:47 [2] 3.31 km (5:22 / km)
shoes: Saucony Swerve

Running tempo 20:00 [4] 5.74 km (3:29 / km)
shoes: Saucony Swerve

Progressive 10,6,4 Tempo in Belair on the way to see Adrian Uphill to discuss all things OCAD. Felt alright.

10: 2.86k - 3.30m/k
6: 1.90k - 3.08m/k
4: 1.07k - 3.44m/k (substantial incline)

Nice session. Cruising along the gravel trails of Belair. Undulating for the first 10, downhill for the 6 and then uphill for the 4 which was tough. Misty and wet conditions.

Running warm up/down 11:01 [1] 1.82 km (6:03 / km)
shoes: Saucony Swerve

WD slog massively up hill.

Monday Oct 15, 2018 #

8 AM

Running 23:30 [1] 4.44 km (5:18 / km)
shoes: Saucony Swerve

Woorabinda Triple 4.

9 PM

Running 29:05 [2] 5.81 km (5:00 / km)
shoes: Saucony Swerve

Dark SPOOKY run. 300m down the drive in pitch black was rather scary. Then a street light once every 500m. First time feeling alright for a while. Good.

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