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Training Log Archive: Ryan the Lion

In the 7 days ending Feb 28, 2009:

activity # timemileskm+m
  Running6 5:02:00 30.32(9:58) 48.8(6:11) 80
  Orienteering2 1:42:05 11.12(9:11) 17.9(5:42) 26053 /58c91%
  Total6 6:44:05 41.45(9:45) 66.7(6:03) 34053 /58c91%

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SuMoTuWeThFrSa

Saturday Feb 28, 2009 #

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 'O' 330 (2)

various bits of warming up and down

Orienteering 13:12 [4] ** 2.9 km (4:33 / km) +20m 4:24 / km
spiked:13/14c shoes: Inov-8 Mudclaw 'O' 330 (2)

ESOC Sprint O Prologue

Didnt want to do 4 hard sessions in a week and knew there was no way I would be able to do a hill race tomorrow less than flat out, so held back a wee bit on a total burn up of a course. Ended up 4th, 30s down on 2-3-4 and miles behind Scott Fraser.

No.10 - 5s

Orienteering 12:58 [4] ** 2.7 km (4:48 / km) +20m 4:38 / km
spiked:14/16c shoes: Inov-8 Mudclaw 'O' 330 (2)

Chase

Had a bunch of people 10-20s behind and was too far behind the guys in front and only caught a glimpse of them at No.6. Screwed Up No.7 as I couldnt get through the hedges so the pack got near me, then took a bad route to No.9 and they got me. None ever actually got to a control before me, but were close enough to see my every move so I had no way to get ahead again. Only Martin Dean really managed to get along side me but I was able to stay ahead enough over the last 2-3 legs to avoid a sprint.

No.7 - 5s
No.9 - 5s

Friday Feb 27, 2009 #

Running 42:00 [2] 8.0 km (5:15 / km) +80m 5:00 / km
shoes: Asics Gel 3000

feeling dead, gonna take it well easy tomorrow

Thursday Feb 26, 2009 #

Running 25:00 [1] 4.4 km (5:41 / km)
shoes: Asics Gel 3000

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics Gel 3000

Running 35:00 [5] 3.6 km (9:43 / km)
shoes: Nike Zoom Milers

Such a hard session:

200,200,400,200,200,400,200,200,400,200,200,400,200,200

200s were 30/31s
400s were 66/67s

really tough as I have zero sprinting speed.

Note



meadowbank

Wednesday Feb 25, 2009 #

Running 1:00:00 [3] 13.2 km (4:33 / km)
shoes: Asics Gel 3000

http://www.gmap-pedometer.com/?r=2587670

Was running into the wind from Musselburgh Harbour all the way home, which made the hill from Portobello real hard.

Tuesday Feb 24, 2009 #

Running 25:00 [2] 4.4 km (5:41 / km)
shoes: Asics Gel 3000

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics Gel 3000

Running 30:00 [5] 3.2 km (9:22 / km)
shoes: Nike Zoom Milers

Speed endurance session, was soooo dead

150-21s
150-21s
300-46s
300-47s
600-1.48
600-1.55 hit the wall
600-??
300-??
150-22s

really slow but worked hard.

Interesting to note from the winsplits from the long race is that I was the only guy not to have a "mistake" red box. Am I the best navigator or just the slowest runner. I think the latter. Gonna need to work on that.

Monday Feb 23, 2009 #

Note
(rest day)

was just too damn lazy, my training has sucked the last 3 weeks so need to get a bit more discipline.

Sunday Feb 22, 2009 #

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 'O' 330 (2)

to start and round car park after

Orienteering 1:15:55 [4] *** 12.3 km (6:10 / km) +220m 5:40 / km
spiked:26/28c shoes: Inov-8 Mudclaw 'O' 330 (2)

FCC Long Race Burnham Beeches

Duffed Up No.7 after I overshot it. 30s

Was too far left on No.9. 45s

Rest was perfect, I just cant get my puny legs to move fast enough in terrain.

Was 6th M18.

Caught a load of folk but was never with anyone for long.

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