Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 7 days ending Jul 18, 2011:

activity

time

miles

Running

4:42:53

36.79

(7:41)

59.2

(4:47)

710

Orienteering

1:22:17

8.76

(9:23)

14.1

(5:50)

400

43 /

48c

89%

Drills, Plyometrics, Strides

30:00

1.24

(24:08)

2.0

(15:00)

Total

6:35:10

46.79

(8:27)

75.3

(5:15)

1110

43 /

48c

89%

1:44

0:00

» now

Monday Jul 18, 2011 #

2 PM

Running 38:00 7.9 km (4:49 / km) +120m 4:28 / km
shoes: Nike Lunaracer+2 (2)

throat been feeling sore on and off for about 10 days, need to shake it off. felt proper dead.

Sunday Jul 17, 2011 #

Orienteering 43:56 [3] 6.9 km (6:22 / km) +200m 5:34 / km
spiked:18/20c shoes: VJ Supra Stud

harvester leg 2.

knew what i had to do - hunt down bok 2.20 ahead. was very slow a shakey at the start as im really out of practice with any orienteering, let alone night o. lost time at no.1 as i wasnt able to open my map and headed in the wrong direction into the valley. spiked the control but was running really slowly making sure i got into the game. was getting into it when i missed no7 and did a full loop around the control losing 90s. regained my nerve and got the tricky no8 fine. screwed no9 a ton by playing too safe and using the paths too much. went down the 3rd path instead of the second, and came out south of the control and headed further south. made the ground fit the map and faffed about running up and down the path, wasting 3mins. got a bit better after than and at last caught bok just before the spectator. punched 19 just ahead of bok then he went into the field and i stayed in the woods to the last control, and somehow i opened out 30s to the finish.

job done but annoyed and how well i could have run. could easily have done 38mins without losing time on the 3 easiest parts of the course. great fun area and race, hope we get a chance to improve on 3rd next year as its easily my favourite uk event and it'd be a shame not to have one next year.

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Supra Stud

Orienteering 38:21 7.2 km (5:20 / km) +200m 4:41 / km
spiked:25/28c shoes: VJ Supra Stud

arrived 10mins after last start, so had to leg it to the start to ask them to wait for us, sprint back, get changed and go back to the start again. Didnt have time to go to the toilet so lost 30-40s from a pit stop on the way to no2. just cruised round making sure i was clean. time was slow but ok considering lack of practice. managed 1 fastest split. lost about 3mins in total including pit stop.

Friday Jul 15, 2011 #

10 AM

Running 31:40 6.5 km (4:52 / km) +90m 4:33 / km
shoes: Nike Lunaracer+2 (2)

very easy this morning. psyched for the weekend.

6 PM

Running 1:12:20 16.1 km (4:30 / km) +250m 4:10 / km
shoes: Nike Lunaracer+2

easy 10

got everything ready for tomorrow. in the words of tim westwood "it's a go baby!"

Thursday Jul 14, 2011 #

10 AM

Running 29:59 6.5 km (4:37 / km) +90m 4:19 / km
ahr:131 shoes: Nike Lunaracer+2 (2)

after not running yesterday was eager to get out and had way too much energy. ran 30s quicker than ever before on this loop. HR was quite high, but normally i cant make myself run harder than a crawl in the morning run even if i want to.

6 PM

Running 34:54 7.3 km (4:47 / km) +80m 4:32 / km
shoes: Nike Lunaracer+2

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Lunaracer+2

Running 17:34 [5] 3.1 km (5:40 / km)
shoes: Nike Zoom Shift

4x400
2x450

all in 64s 400m pace. Times not fast as the wind was pretty radge. Felt very easy the first few and almost couldnt go slow enough, but stepping up to 450m tipped the balance and I cracked with 200 to go on the last one and couldnt match the kick at the front.

Wednesday Jul 13, 2011 #

Note
(rest day)

rest day so i dont risk getting sick now. went up to polmaise anyway since its the most vaguely similar area to the harvester one i could think of, and just walked round thinking of what challenges i'll be up against at the weekend and how to deal with them.

Tuesday Jul 12, 2011 #

Running 36:16 7.3 km (4:58 / km) +80m 4:43 / km
shoes: Nike Lunaracer+2

Running 12:10 2.5 km (4:52 / km)
shoes: Nike Lunaracer+2

feeling really flat and windy so sacked off the TT. started the normal session, doing 2x275m in 41.0 but just wasnt feeling it so stopped and did some very easy diagonals.

gonna take it easy tomorrow, and just do a map walk instead of the planned o sesh to still get my head into it for the weekend.

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Lunaracer+2

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