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Training Log Archive: Ryan the Lion

In the 7 days ending Oct 18, 2010:

	activity	#	time	miles		km		+m
	Running	11	10:47:31	83.89	(7:43)	135.0	(4:48)	1060
	Orienteering	1	1:34:00	5.47	(17:11)	8.8	(10:41)	200
	Strength and Conditioning	2	40:00
	Cross Training	1	30:00
	Total	12	13:31:31	89.35		143.8		1260
averages - sleep:9.5

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Monday Oct 18, 2010 #

11 AM

Running 59:45 13.1 km (4:34 / km) +70m 4:27 / km
shoes: Adidas Adizero Ace

post politics test. Feeling kinda shit but gonna smash it out this week.

6 PM

Running 56:44 13.0 km (4:22 / km) +120m 4:10 / km
ahr:141 max:157 shoes: Adidas Adizero Ace

easy run in the dark. Feeling strong and not working hard at all. Started easy and worked down to 4min ks at the end.

13 days to run 167 miles to beat my record month. nae bother.

Sunday Oct 17, 2010 #

Event: Compasssport Cup Final - Burbage

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov-8 X Talon 212

Orienteering 1:34:00 [2] 8.8 km (10:41 / km) +200m 9:36 / km
shoes: Inov-8 X Talon 212

justified my selection for tha shi'z. Fooked No.1 a load then just didnt want to be there. Would normally have packed it in on the spot but just jogged/walked the rest of the course thinking dark thoughts. Realised how pish easy orienteering is if yer slow. Was barely looking at the map and just going straight on a bearing on everyleg and still spiked it all.

Saturday Oct 16, 2010 #

Event: East District XC League

Running 15:57 [2] 3.4 km (4:41 / km)
shoes: Adidas Adizero Ace

to uni

Running 53:48 12.0 km (4:29 / km)
shoes: Nike Zoom Miler XC

east league @ stir u
pretty knackered before the start. Went out slow and was moving through well but overcooked it passing the pitreavie oldboy up the hill thru the woods on lap one and got all lacticy way early so was sliding from then on. Was 34th and last counter in the team comp which we won. Decednt start but have so much more to give later in the season.

Friday Oct 15, 2010 #

7 AM

Running 31:34 7.1 km (4:27 / km) +30m 4:21 / km
slept:9.5 shoes: Nike Free 5.0

easy morning jog. follwed by more sleep.

5 PM

Running 1:16:11 16.3 km (4:40 / km) +180m 4:26 / km
ahr:139 max:155 shoes: Nike Free 5.0

easy pace running mainly on grass and paths. Good to be getting in some mileage early in the season to make up for the lack of base from the rest of the year, although I plan on increasing the mileage more as the winter goes on although im being sensible and will only increase my max mileage by 10% on last winter, although if im feeling good later I might put in a bit more than that one week just to see how real mileage feels. legs are in a good way before tomorrows race although im not gonna go off to hard and try and hold back a bit on the first lap. Although the speed is decent been struggling to get the HR up much this week Even if I feel like im pushing on at times the HR still stays locked in the basement.

Thursday Oct 14, 2010 #

5 PM

Running 1:28:44 18.4 km (4:49 / km) +230m 4:32 / km
ahr:134 max:156 shoes: Nike Free 5.0

easy day to stop myself going too crazy with the training just yet, plenty more winter left to do some real mileage.

Wednesday Oct 13, 2010 #

6 AM

Running 1:32:47 16.9 km (5:29 / km) +280m 5:04 / km
ahr:137 max:165 shoes: Adidas Adizero Ace

had some miles for breakfast. boo yer.

p.s
running up dumyat in pitch black and fog with no light is a bad idea.

C • BOO YER 1

12 PM

Strength and Conditioning 20:00 [1]

core stuff and cross training for lunch

Cross Training 30:00 [2]

15mins bike
15mins row

5 PM

Running 38:35 6.8 km (5:40 / km) +40m 5:31 / km
ahr:125 max:149 shoes: Adidas Adizero Ace

More miles for dinner

Tuesday Oct 12, 2010 #

10 AM

Strength and Conditioning 20:00 [1]

Hamstring Exercises (3x10) x3
(45/60/45 plank + 25 situps) x2
getting good at the plank now, and guess im gettin the technique down as I can feel it hurt in different parts which each side plank and the normal yin. Core is wrecked from actually exercising it for once. Plan is to build all this stuff up along with the s+c n get rippped so im just smashin through all the stuff in my way in the forests come the spring. Safe.

Running 35:09 7.2 km (4:53 / km) +50m 4:43 / km
ahr:135 max:158 shoes: Nike Free 5.0

easy run round the xc course and loch. Will fill aww the other pish oot later.

6 PM

Running 31:00 7.0 km (4:26 / km) +20m 4:22 / km
shoes: Adidas Adizero Ace

to and 4rm uni

Running 57:17 12.3 km (4:39 / km) +40m 4:35 / km
shoes: Adidas Adizero Ace

warm up and down wi ochils/fv0

8x3mins off 75s rec. @ 5k pace

started conservativly instead of my usual straight to the front then die thang. Sat in behind Rosco on the first 4 then pushed on on the next two but then he stopped after 6 so I was running solo which was more boring. Felt weird as my lungs were working hard but my legs felt totally fresh the whole time as if I had only been jogging. Was doing 925m-950m which is soundo. Felt good and could probs have gone a bit h4rd3r.

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