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Training Log Archive: Ryan the Lion

In the 7 days ending Jul 8, 2007:

activity # timemileskm+m
  Running5 2:50:43 17.85(9:34) 28.72(5:57) 300
  Cross Training1 1:10:00
  Orienteering1 37:25 3.23(11:35) 5.2(7:12) 5026 /28c92%
  Total5 4:38:08 21.08 33.92 35026 /28c92%
averages - rhr:63 weight:46kg

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Sunday Jul 8, 2007 #

Orienteering race 37:25 [4] 5.2 km (7:12 / km) +50m 6:52 / km
spiked:26/28c shoes: Saucony Grid Omni 5 Moderate

Glasgow City Race, slight mistake to No.1 (5s) then good from 2-5 dodgy routes to 6-7 caught my 1min man at No 8 reeled him in over the next few and caught when he hesitated to No.11 by the train Station. He got infront again at No.12 but only for a few seconds. Still no ore mistakes in the trickiest section around 14. Managed to not get caught out at the tricky No.15, but the guy I caught did. On my own through to No.22 when he re caught me. Got confused to 23 but had my 1 min and 9 min guys with me so didnt lose any time. Bad route out of 23 lost me 30s on the 1min guy and I was tiring by then so could have lost him. Chasing him down over the next few legs and got down to about 10s when I took a better route under the road to 27 and got away from him.

Good run less than 1 min of mistakes overall and felt strong. 6.5 mins down on the winner Murray Strain so pleased. 1st Junior but I was the oldest so not a big deal. Won a Inov8 cap which is nice.

Time seems slow, but it was steep in places and very large detours round buildings on most legs.

Running 20:00 [1] 2.0 mi (10:00 / mi)

warm up/down from Glasgae City Race

Saturday Jul 7, 2007 #

Running 26:30 [3] 5.1 km (5:12 / km)
ahr:151 max:176 shoes: Saucony Grid Omni 5 Moderate

Route -

Tried to go about 140bpm, but physically cant go that slow (I think I have quite a naturally high HR). On the way past the Golf Course it rained. Again. On the way down Duddingston Road to home, I pushed myself to see what HR I could push myself to, it wasnt far enough before the main road crossing for me to get very high. I was at 176bpm at the end although my watch said 209bpm which I think is wrong, as it would involve me going down 33bpm while still pushing myself.

Cross Training 1:10:00 [1]
shoes: Nike Court Tradition Velcro MS

Tennis match at the meadows with my wee brother. Havent played for a while so a wee bit rusty, got a week long course next week which should be good.


Resting HR 87bpm very high, 2.5 hours after light exercise, dunno why

Friday Jul 6, 2007 #

rhr:57 (rest day)

Morning HR 57bpm, day off


Evening HR 62bpm

Thursday Jul 5, 2007 #

Running hills (Arthur Seat) 49:43 [4] 8.4 km (5:55 / km) +300m 5:01 / km
ahr:159 max:183 shoes: Inov-8 Mudclaw 'O' 330

was a nice evening when I left, and the TV was broken so I decided to try out my new Inov8s. Heart rate at 175 at the top of Arthur Seat, down to 150 on the descent as it was too rocky and steep to risk running fast.

Great views up on the radical road over to the Pentlands to the South, and Corstorphine Hill to the West. Decided to push myself up the steep hill in Hunters Bog and reached 183 BPM (my highest ever in a single run since I got my HRM). Slowish Jog along the road to Duddingston Village and down the road home.

rhr:71 weight:46kg

Wednesday Jul 4, 2007 #

Running race (5k) 19:30 [5] 5.0 km (3:54 / km)
shoes: Adidas Response Cushion

Self Transendance 5k at the meadows, very poor time due to tiredness from past races and training yesterday, need a proper rest now.

1 mile - 5.57
2 mile - 12.10
5 km - 19.30

can run under 19 mins

Tuesday Jul 3, 2007 #

Running 20:00 [2] 2.0 km (10:00 / km)
shoes: Adidas Response Cushion

1 mile warm up and 400m warm down

Running intervals 35:00 [5] 5.0 km (7:00 / km)
shoes: Adidas Response Cushion

Hyman Intervals at the Meadows first intervals in a month due to heavy raceing schedule

5x1000m (3.29 3.35 3.39 3.50 3.39) really suffered on 2nd last run, good on the others


left lower back a bit sore after intervals not enough to be an injury

Monday Jul 2, 2007 #


staying active but not putting the miles in just now as ive had a tough few weekends of racing

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