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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running19 20:19:20 147.58(8:16) 237.5(5:08) 2230
  Orienteering4 3:18:00 16.96(11:40) 27.3(7:15)63 /73c86%
  Strength and Conditioning3 1:00:00
  Cross Training1 45:00
  Total25 25:22:20 164.54 264.8 223063 /73c86%
averages - rhr:55 weight:50kg

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Tuesday Aug 31, 2010 #

7 PM

Running 59:14 intensity: (3:19 @1) + (35:33 @2) + (20:17 @3) + (5 @4) 11.9 km (4:59 / km) +250m 4:30 / km
shoes: Asics Hyperspeed 3

feeling really good. Stopped on whinney hill fer a wee think about shit, and have decided for the first time in my life that I want to be a world class orienteer and am willing to put in the thousands of hours needed to do so. Now to make some fuckin history.
C • Epiphany 9

Monday Aug 30, 2010 #

Note

home at last. hungover as fuck after white rose.

Saturday Aug 28, 2010 #

Orienteering 40:00 [1] 6.0 km (6:40 / km)
spiked:4/7c shoes: Inov-8 X Talon 212

Friday Aug 27, 2010 #

Event: white rose
 

Orienteering 50:00 intensity: (40:00 @2) + (10:00 @4) 8.0 km (6:15 / km)
spiked:34/36c shoes: Inov-8 X Talon 212

race at the lakes then sprint race at white rose. Basically the mapper went into a block of green forest and mapped every tree stump and ant hill in the wood. Great wee race followed by a maze thing at the end. Was 2nd, 15s down on Oli and just ahead of cheraldinho and Stu Thom which lead to some awesome podium photos of one of the UK's top orienteers standing between two tools in matching EBOR tops and bright red O shorts.

Thursday Aug 26, 2010 #

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
spiked:10/12c shoes: Inov-8 X Talon 212

Wednesday Aug 25, 2010 #

Running 3:30:00 [1] 20.0 km (10:30 / km)
shoes: Inov-8 X Talon 212

Langdale Horeshoe with El Chegweeno, josh beeeeeeech, stu thom and mark mcloood, fueled only by fruit pastels and whiskey.

Monday Aug 23, 2010 #

Orienteering 48:00 [3] 5.3 km (9:03 / km)
spiked:15/18c shoes: VJ Supra Stud

Running 10:00 [1] 1.5 km (6:40 / km)

Sunday Aug 22, 2010 #

Event: Lakes 5 Days 2010
 

Thursday Aug 19, 2010 #

Strength and Conditioning 20:00 [1]

Cross Training 45:00 [2]

Wednesday Aug 18, 2010 #

10 PM

Strength and Conditioning 20:00 [1]

boring as. knee hurts. entered white rose at last.

Tuesday Aug 17, 2010 #

3 AM

Note
(injured)

went to physio. didnt get a fancy name for injury or owt, but basically got some uber muscle imbalances going on in calves, quads and hamstrings, when the outside is stronger than the inside so have a million exercises to do twice a day. knee still sore so not gonna get back to the running till the pain has died slash done a few days of exercises to get the strengthing underway. was in the physio for like 90mins and got lots of massage on the backs of my legs by this weired spinning thang.
10 PM

Strength and Conditioning 20:00 [1]

all my new exercises. boring as.

Thursday Aug 12, 2010 #

6 PM

Running 27:00 [1] 5.3 km (5:06 / km) +100m 4:39 / km
(injured) shoes: Adidas Adizero Ace

damn. Could feel my knee a bit before the race but it was fine during and after, but today it started to verge on painful. No sure whats going on, but when I bend the knee I can feel clicking on the outside of the knee cap and although I can run with normal form it feels sore, although the pain is only located in the knee and the rest of my leg feels fine. Might just have to beast myself with the x training for a few days to be safe as i dont want to end of screwed when im just getting back into training.
C • Get physio advice 1

Wednesday Aug 11, 2010 #

7 PM

Running 14:15 [4] 2.5 km (5:42 / km) +250m 3:48 / km
shoes: Inov-8 X Talon 212

Caerketton Hill Race

In the lead pack of six lead by Al Anthony until 3/4 of the way up the first hill when the guy in front slowed and I couldnt get past, and once I did the leaders were 10m away and I was too tired to get back. Ran 14.15 wwhich is 90s better than in 08 and in worse conditions, finished 7th but would have been 5th last year. Still feel like im getting back to where I need to be but still way short of race sharpness for this sort of distance.

Running 20:00 [1] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: Inov-8 X Talon 212

warming up with another lad from stirling uni.

Tuesday Aug 10, 2010 #

6 PM

Running 1:27:20 intensity: (5:34 @1) + (1:06:08 @2) + (15:38 @3) 21.8 km (4:00 / km) +100m 3:55 / km
ahr:142 max:164 shoes: Asics Hyperspeed 3

meadows, canal out to Longstone and back. Progession run of sorts:
4.27
4.17
4.28
4.19
4.09
3.59
4.04
4.01
4.00
4.00
4.02
4.01
3.54
3.53
3.56
3.56
4.03
3.57
4.01
3.38
3.42
3.51

another case of feeling no strain at all aerobically but the legs getting tired quickly from the pounding.

Monday Aug 9, 2010 #

6 PM

Running 1:00:26 intensity: (9:01 @1) + (50:00 @2) + (1:25 @3) 13.3 km (4:33 / km) +140m 4:19 / km
ahr:138 max:160 (sick) shoes: Asics Hyperspeed 3

throat still a wee bit sore but no too bad. easy week.

Sunday Aug 8, 2010 #

Note
(sick)

and now I have a sore throat?

Saturday Aug 7, 2010 #

Note
(sick)

so annoying. got a really bad stomach bug and been throwing up all day
10 AM

Running 1:00:01 intensity: (16:30 @1) + (43:31 @2) 12.7 km (4:44 / km) +40m 4:39 / km
ahr:139 max:152 rhr:53 shoes: Asics Hyperspeed 3

my body hurts. Was planning on racing at largo law today but after morning training decided its probably best to take it easy and quietly get on with training at home.

Friday Aug 6, 2010 #

10 AM

Running 1:00:13 intensity: (13:09 @1) + (47:04 @2) 12.6 km (4:47 / km) +40m 4:42 / km
ahr:136 max:155 shoes: Asics Hyperspeed 3

Woke up tired and it was raining heavily outside. Had to make an effort to drag myself out the door. Brunstane Cycle Path, through Gilberstoun and Newcraighall and along the side of the fields to Queen Maggie's Uni.
6 PM

Running 1:00:36 intensity: (4:13 @1) + (51:22 @2) + (5:01 @3) 13.1 km (4:38 / km) +150m 4:23 / km
ahr:143 max:167 shoes: Adidas Adizero Ace

round holyrood park. Felt a bit better than this morning.

Thursday Aug 5, 2010 #

10 AM

Running 34:13 intensity: (15:53 @1) + (18:20 @2) 7.3 km (4:41 / km) +50m 4:32 / km
ahr:129 max:147 rhr:49 shoes: Nike Free 5.0

morning of the living dead run
6 PM

Running 52:59 intensity: (11:26 @1) + (41:33 @2) 11.9 km (4:27 / km) +70m 4:20 / km
ahr:134 max:150 shoes: Adidas Adizero Ace

planned to have an easy day and when I woke up I didnt think i'd be able to run at all today so glad to have ground out a few more miles. Looking forward to an easy week next week but got a lot to do before that. Aerobically felt more than fine but must have mis judged my eating as I felt really low blood sugary after ~20mins.

Wednesday Aug 4, 2010 #

9 AM

Running 1:05:19 intensity: (18:46 @1) + (45:03 @2) + (1:30 @3) 13.5 km (4:50 / km) +140m 4:36 / km
ahr:139 max:159 rhr:58 shoes: Adidas Adizero Ace

calves like lead.
7 PM

Running 21:20 [4] 4.8 km (4:27 / km) +180m 3:45 / km
shoes: Asics Hyperspeed 3

changed the plan and did the North Berwick Law race instead. Was 6th Lost about 100m on the guy in front from being a fanny on the descent and nearly caught him at the finish. First race since Feb and in heavy training so time is okish. Still have so far left to get back into shape that its not funny.

Running 12:30 [1] 2.8 km (4:28 / km)
shoes: Asics Hyperspeed 3

round the park and along the beach

Tuesday Aug 3, 2010 #

9 AM

Running 45:03 intensity: (10:59 @1) + (29:47 @2) + (4:17 @3) 8.1 km (5:34 / km) +180m 5:00 / km
ahr:139 max:165 rhr:56 shoes: Asics Hyperspeed 3

calves like lead
5 PM

Running 1:17:34 intensity: (11:05 @1) + (39:17 @2) + (27:12 @3) 19.0 km (4:05 / km) +90m 3:59 / km
ahr:151 max:167 shoes: Asics Hyperspeed 3

really positive session. Out to the meadows and along the canal for 40 mins then turn and run back home. Was running easy then stepped it up to 3.50-55 along the canal and again from Pollock halls to home. Felt very strong and relaxed. Only thing is that because all of my longish runs have been done on undulating rough terrain my legs cant really hack running at a consistant pace for very long, somthing i'll need to build up before April '14. Did my usual pick up and went 3.45, 3.43, 3.28 at the end of the run.

Monday Aug 2, 2010 #

Note
rhr:57 weight:50kg

did my resting HR for the first time in ages, and man its high, although this is a new record as my previous lowest was 62.
9 AM

Running 1:01:06 intensity: (12:28 @1) + (46:38 @2) + (2:00 @3) 12.3 km (4:58 / km) +50m 4:52 / km
ahr:140 max:161 shoes: Adidas Adizero Ace

out on the cycle path to Newhailes, few laps then home. Raining. Ran very slowly.
7 PM

Running 1:03:38 intensity: (5:57 @1) + (50:08 @2) + (7:33 @3) 13.0 km (4:54 / km) +240m 4:29 / km
ahr:142 max:162 shoes: Adidas Adizero Ace

feeling good and a very easy run then nudged up the pace slightly to final k's of 4:16, 4:04 and 3:49 keeping the HR under 150bpm. Going better than planned and feeling stronger with every run.

Sunday Aug 1, 2010 #

2 PM

Running 1:56:33 intensity: (2:52 @1) + (19:36 @2) + (1:33:22 @3) + (43 @4) 27.6 km (4:13 / km) +60m 4:11 / km
ahr:155 max:166 weight:50kg shoes: Asics Hyperspeed 3

woke up feeling very tired and a bit under the weather so left my run planned at 8am, watched the marathon, had a nap after and felt much better so did the run as planned. was focussing on keeping the HR constant rather than looking at the pace. Felt very good, much easier than the HR lets on. Kind of pace I could have easily kept of for ages more especially if I had anything to eat/drink on the run. Out to Cockenzie power Station along the John Muir way and back. Was 59.15 out and back in 56.45. Tough going along the coast in the wind and rain. Time to replenish the 1300 calories burnt.

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