Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 7 days ending Oct 24, 2011:

activity	#	time	miles		km		+m
Running	10	7:18:31	60.71	(7:13)	97.7	(4:29)	770
Orienteering	2	2:16:37	14.79	(9:14)	23.8	(5:44)	300
Flexibility	10	1:20:00
Drills, Plyometrics, Strides	2	30:00	1.24	(24:08)	2.0	(15:00)
Strength and Conditioning	1	15:00
Total	13	11:40:08	76.74		123.5		1070

2:07

0:00

» now

Monday Oct 24, 2011 #

6 AM

Running 32:28 [2] 6.5 km (5:00 / km) +90m 4:40 / km
ahr:117 max:144 shoes: Nike Lunaracer+2

calves really sore from terrain. give me a nice smooth road any day.

Flexibility 5:00 [1]

1 PM

Flexibility 25:00 [1]

did some sort of pilates type thing in college. so so so painful. gonna be tough to learn how to do all the exercises let alone be able to teach them.

6 PM

Running 1:00:25 14.2 km (4:15 / km) +80m 4:08 / km
ahr:134 max:162 shoes: Nike Lunaracer+2

steady round poshville and the meadows. felt tired early on but good at the end. seems like my HR is roughly 20bpm lower at 4min/km compared to a year ago.

got a decent run of days w/o missing a rest day going on.

Flexibility 5:00 [1]

Sunday Oct 23, 2011 #

Orienteering 48:30 [4] 8.4 km (5:46 / km)
shoes: VJ Supra Stud

1st leg. had different gaffles from most of the guys at the front but stayed in the lead pack until no11 where i missed 90s and everyone else was on another gaffle so got away. ran too hard to get back and lost another minute so was game over. still all the other scottish guys/girls ran great so we gave england a proper beating.

Saturday Oct 22, 2011 #

Event: Senior Home International

Orienteering 1:28:07 [3] 15.4 km (5:43 / km) +300m 5:13 / km
shoes: VJ Supra Stud

pretty gash run, but sort of enjoyed it. was good to no1, caught sight of the irish lad and reeled him in 2mins after, he then followed me to no2 and was 10m behind me for all of the 8mins I lost searching for the flag on the 150m long no.3. lost a few more minutes and was caught at no10 by peter bray and the welsh lad who was following him. nailed the last part running the final 2km in 8.40 to leave the others behind. got a few fastest splits but with at least 15mins gone i had no chance.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: VJ Supra Stud

massive warm up/down

Friday Oct 21, 2011 #

8 AM

Running 36:26 [2] 7.9 km (4:37 / km) +50m 4:28 / km
shoes: Nike Lunaracer+2 (2)

trying out a new morning route. didnt really like it.

Flexibility 5:00 [1]

1 PM

Running 42:12 [2] 9.9 km (4:16 / km) +80m 4:06 / km
ahr:129 max:142 shoes: Nike Lunaracer+2

easy run around porty and that

Flexibility 5:00 [1]

Thursday Oct 20, 2011 #

6 AM

Running 29:46 6.5 km (4:35 / km) +90m 4:17 / km
shoes: Nike Lunaracer+2

cold. went fast to get back inside

Flexibility 5:00 [1]

6 PM

Running 29:34 [2] 6.1 km (4:51 / km) +80m 4:33 / km
shoes: Nike Lunaracer+2

Flexibility 10:00 [1]

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

Running 22:23 [5] 4.0 km (5:36 / km)
shoes: Nike Streak XC 2

5 sets of 280, 120(45s) jog, 180

running very fast. cut down to 5 to ease it before the weekend.

Wednesday Oct 19, 2011 #

12 PM

Running 1:43:47 24.7 km (4:12 / km) +130m 4:06 / km
ahr:132 max:148 shoes: Nike Lunaracer+2

long run round porty/mussie/inveresk. felt really slow but maybe thats just cause of the wind. last 7 miles at 6.30pace nearly all into the wind. not sure how i ended up running so fast with such a low hr and in bad conditions. surely i cant be getting fitter.

ran through a bit of mussleburgh which on further google maps inspection would be really good for sprint o

Flexibility 5:00 [1]

9 PM

Strength and Conditioning 15:00 [1]

Tuesday Oct 18, 2011 #

6 AM

Running 30:42 [2] 6.5 km (4:43 / km) +90m 4:25 / km
shoes: Nike Lunaracer+2 (2)

quite cold this morning. lycras, hoody, thermal, two buffs. musta looked like such a girl if anyone else had been awake to see me.

Flexibility 5:00 [1]

6 PM

Running 27:59 [2] 5.8 km (4:49 / km) +80m 4:31 / km
shoes: Nike Lunaracer+2

felt really bad. lie i was gonna throw up and my ribs hurt every time i breathed out.

Flexibility 10:00 [1]

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

Running 17:49 [5] 4.8 km (3:43 / km)
shoes: Nike Streak XC 2

12x275 off 125m/45s rec.
all in 45s. felt easy despite feeling terrible. had nothing on the last rep. glad i got the session.

« Earlier | Later »