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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Nov 14:

activity # timemileskm+m
  Running7 2:53:28 22.76(7:37) 36.63(4:44)
  Orienteering3 49:35 6.55(7:34) 10.54(4:42)
  Swimming1 15:00
  Strength + Conditioning1 10:00
  Total10 4:08:03 29.31 47.17

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MoTuWeThFrSaSu

Sunday Nov 14 #

Note

SPOOK Football

Saturday Nov 13 #

10 AM

Running warm up/down 10:31 [1] 1.79 km (5:53 / km)
shoes: Brooks Green Silence (GB)

Jog to Botanical Gardens

Orienteering race 12:50 [4] 3.09 km (4:09 / km)
shoes: Brooks Green Silence (GB)

Leg 1
11 AM

Orienteering race 8:56 [3] 2.03 km (4:24 / km)
shoes: Brooks Green Silence (GB)

Leg 3

Orienteering race 11:15 [3] 2.56 km (4:24 / km)
shoes: Brooks Green Silence (GB)

Leg 5
12 PM

Orienteering 16:34 [2] 2.86 km (5:48 / km)
shoes: Brooks Green Silence (GB)

WD jog into Endcliffe Park finishing at the Francis Newton

Friday Nov 12 #

6 PM

Running 58:07 [2] 9.82 km (5:55 / km)
shoes: Brooks Green Silence (GB)

Rivelin with Joe x 2 ft a swim in the plunge pool - great start to SPOOK Weekend 2021!

Thursday Nov 11 #

6 PM

Running warm up/down 15:26 [2] 3.12 km (4:57 / km)
shoes: Brooks Green Silence (GB)

WU
7 PM

Running intervals 17:00 [4] 5.52 km (3:05 / km)
shoes: Hoka Clifton 7

VRAC

5 (2) 4 (2) 3 (2) 2 (2) 1 (1) 4 x 30 (30)

1.54k
1.25k
0.98k
0.67k
0.35k

SPOOK relay taper

Felt much better and less tired than on Tuesday.

Running warm up/down 14:02 [2] 2.59 km (5:25 / km)
shoes: Hoka Clifton 7

WD with Mr Miles

Wednesday Nov 10 #

7 AM

Strength + Conditioning 10:00 [1]

S/C

Swimming 15:00 [1]

Tuesday Nov 9 #

6 PM

Running warm up/down 17:44 [2] 3.26 km (5:26 / km)
shoes: Hoka Clifton 7

WU
7 PM

Running intervals 25:00 [4] 7.6 km (3:17 / km)
shoes: Hoka Clifton 7

VRAC

10 (3) 7 (2) 5 (1) 3

2.99k
2.10k
1.57k
0.96k

Distances slightly longer via GPS as per VR track.

Hole in my shoe and feeling pretty tired so kept it cruising.
8 PM

Running warm up/down 15:38 [2] 2.93 km (5:20 / km)
shoes: Hoka Clifton 7

WD

Monday Nov 8 #

Note
(rest day)

Very tired

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