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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 7 days ending Jan 25, 2010:

activity # timemileskm+m
  Running13 13:49:16 98.36(8:26) 158.3(5:14) 2790
  Cross Training4 2:51:00
  Orienteering3 1:00:50 6.03(10:06) 9.7(6:16) 29068 /70c97%
  Total18 17:41:06 104.39 168.0 308068 /70c97%
averages - weight:51kg

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TuWeThFrSaSuMo

Monday Jan 25, 2010 #

9 AM

Running 33:21 [2] 6.4 km (5:13 / km) +180m 4:34 / km
shoes: Inov-8 X Talon 212

Same old. Nothing exciting to report.
1 PM

Cross Training 1:00:00 intensity: (24:00 @1) + (36:00 @3)

3/2 on the bike. 1.5/20 hours for the week down already.
6 PM

Running 1:20:46 [2] 13.9 km (5:49 / km) +385m 5:06 / km
shoes: Nike Free 5.0

http://connect.garmin.com/activity/23213850

Easy wee run in the park. Good fun and a nice night.

Sunday Jan 24, 2010 #

Event: ESOC Sprint O
 
11 AM

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Zoom Miler XC

wee jog about before and after each of the races

Orienteering 13:09 [4] *** 2.7 km (4:52 / km) +80m 4:15 / km
spiked:14/15c shoes: Nike Zoom Miler XC

Prologue

Started with a burnup round the fields before the last 2/3rds in the woods with lots of wee direction changes. Good fun and although very tired I managed a good pace and only made one ~15s mistake. Got myself a nice lead for the chase.
12 PM

Orienteering 13:41 [4] *** 2.7 km (5:04 / km) +60m 4:34 / km
spiked:15/15c shoes: Nike Zoom Miler XC

Chase

Had a 35-40s lead over Will and Dave Robertson. Took it safe and went the long route on the ambigously mapped leg across a 1m high "high wall" which later people went straight over since it was better to play it safe. Steve and Will also went round so held my lead. Kept it clean and gained 15 or so secondsover the other before I lost 20s jogging the long leg to the finish when the other guys sprinted for 2nd. Good fun and well planned courses. I like Kinneil, its very small but the wood is a bit underrated as at this time of year its quite runnable and the best southern englandy area we have near by for practicing those types of area.

Although not making many mistakes, I felt real rusty in my technique but not too bad.
C • Map 4
6 PM

Running 1:20:48 [2] 14.4 km (5:37 / km) +285m 5:06 / km
shoes: Saucony Kilkenny XC2

http://connect.garmin.com/activity/23136683

Easy jog in the rain in holyrood. Quite muddy so the killies were a bad footwear choice.

End of week two of the grueling 3 week 300mile 10000m climb training block of death.

Saturday Jan 23, 2010 #

Note

currently top of the orienteering section of attackpoint in terms of training hours. Probably wont be long until someone gets back from their 30 hour hike and knocks me down though.
12 PM

Running 2:00:20 [2] 21.4 km (5:37 / km) +500m 5:02 / km
weight:51kg shoes: Inov-8 X Talon 212

http://connect.garmin.com/activity/22988138

Swapped my saturday and sunday sessions around since im doing the sprint O tomorrow.

Friday Jan 22, 2010 #

Note


1 1 » Gebrselassie, Haile (ETH) 02:06:09 02:06:09
2 7 » Dechase Beyene , Chala (KEN) 02:06:33 02:06:33
3 10 » Wendimu Tsige, Eshetu (ETH) 02:06:46 02:06:46
4 17 » Guta Duguma, Abiyote (ETH) 02:09:03 02:09:03
5 13 » DebeleTulu, Dereja (ETH) 02:09:43 02:09:43
6 12 » Kipkosgei Chelanga, Abraham (KEN) 02:10:28 02:10:28
7 6 » Juhar Yirdaw, Dejene (EGY) 02:10:50 02:10:50
8 14 » Mucheru Maina, Leonard (KEN) 02:11:08 02:11:08
9 1 209 » Mr Kosgei, Japhet (KEN) BMMA M40 02:11:20 02:11:20
10 26 » Yimane Emiru, Mekonnen (ETH) 02:12:39 02:12:39
11 15 » Es Sraidi, Larbi (FRA) 02:13:37 02:13:37
12 3 » Tola Heyi, Tesfaye (ETH) 02:16:59 02:16:59
13 1 906 » Mr Bekele, Tesfaye (ETH) Main Class 02:17:54 02:17:54
14 46 » Kessio Kibet, Kessio Kibet (KEN) 02:24:52 02:24:54
15 44 » Zeyne Adem, Zekeriya (ETH) 02:26:02 02:26:05
16 2 1287 » Mr Mehlfeld, Dennis (GER) Luebecker SC Main Class 02:26:13 02:26:49
17 30 » Tafa Magarsa, Askale (ETH) 02:27:27 02:27:29
18 1 1062 » Mr Lai, Hok Yan (HKG) M35 02:29:32 02:30:01
19 3 1247 » Mr Skarholt, Anders (NOR) Södertälje Nykvarn Orientering Main Class 02:31:40 02:32:19
20 4 813 » Dr. Einum, Anders (NOR) D51 Main Class 02:32:02 02:32:41
21 1 904 » Mr Tesfaye, Tezera (ETH) M30 02:32:29 02:32:54
22 2 1118 » Mr Bresser, Carsten (GER) M40 02:32:40 02:33:11
23 2 1295 » Mr Strupstad, John Henry (NOR) Fik Ren-Eng M30 02:37:58 02:38:25
24 2 1737 » Mr Kapitza, Peter Georg (GER) Ts-schramberg M35 02:38:37 02:39:07
25 3 442 » Mr Mitchell, Justin (GBR) M35 02:40:29 02:41:10
C • See, watchin telly is bad for you!!!! 7
9 AM

Running 33:54 [2] 6.4 km (5:18 / km) +180m 4:39 / km
shoes: Saucony Kilkenny XC2

Legs felt surprisingly ok, but I get the feeling im gonna be embarrasingly bad at the sprint o this weekend, although its all for the greater good. I just dont know what that is yet.
6 PM

Running 1:20:33 [2] 14.0 km (5:45 / km) +300m 5:12 / km
shoes: Inov-8 X Talon 212

Felt really faint and light headed after 10mins so ran back home, ate some food and went back out to finish the run. After that felt really good for the rest of the run.
8 PM

Cross Training 30:00 intensity: (15:00 @1) + (15:00 @2)

Thursday Jan 21, 2010 #

10 AM

Running 33:47 [2] 6.4 km (5:17 / km) +180m 4:38 / km
shoes: Nike Free 5.0

Slept in again this morning. I just dont have the discipline for training in the morning.
C • Maybe.. 2
6 PM

Running 52:25 [2] 11.0 km (4:46 / km) +80m 4:36 / km
shoes: Asics Hyperspeed 3

To Meadowbank and back.

Running 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics Hyperspeed 3

Warming up on the grass.

Running 25:00 [5] 7.2 km (3:28 / km)
shoes: Nike Zoom Shift

Possibly the toughest session ive ever done.
6x1000m with a fast 200m jog recovery. The rest of my group ran the first 600m then stopped and walked back to the start while I did the last 400m then the recovery jog.

Did 3.03 first then realised it was too fast and did 3.10s the rest. Legs very heavy and felt like I was plodding rather than striding out and running fast.

Wednesday Jan 20, 2010 #

9 AM

Running 33:10 [2] 6.4 km (5:11 / km) +180m 4:33 / km
shoes: Inov-8 X Talon 212

Legs tired. Gonna take it slow tonight, coz its a bigun.
6 PM

Orienteering 34:00 [3] *** 4.3 km (7:54 / km) +150m 6:44 / km
spiked:39/40c shoes: Saucony Kilkenny XC2

Technique training at Craiglockart hill. Good fun but very slippy and slow going.

Running 1:13:00 [2] 16.2 km (4:30 / km) +100m 4:22 / km
shoes: Saucony Kilkenny XC2

From home to Craiglockart and back.
9 PM

Cross Training 30:00 [1]

wee leg loosening cycle

Tuesday Jan 19, 2010 #

9 AM

Running 34:12 [2] 6.4 km (5:21 / km) +180m 4:41 / km
shoes: Inov-8 X Talon 212

Easy morning run. Nothing to report.
6 PM

Running 41:00 intensity: (10:00 @4) + (31:00 @5) 7.2 km (5:42 / km) +160m 5:08 / km
shoes: Nike Zoom Shift

10x300+run out to a short hill, two reps and back to the track.

Did all the 300s in 47s with a brisk run inbetween. After did 5x40m sprints. Felt very comfortable and was pretty much running on my own as the next guy was running 51-52s

Running 52:00 [2] 11.0 km (4:44 / km) +80m 4:34 / km
shoes: Nike Free 5.0

to and from the track.

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Free 5.0

warming up/down at the track
9 PM

Cross Training 51:00 [1]

while watching the second half of the manchester derby. First time i've watched football in years.

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