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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 7 days ending Feb 20, 2011:

activity # timemileskm+m
  Orienteering5 4:58:47 29.83(10:01) 48.0(6:13) 1150115 /137c83%
  Running8 4:24:49 30.7(8:38) 49.4(5:22) 1185
  Total10 9:23:36 60.52(9:19) 97.4(5:47) 2335115 /137c83%

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MoTuWeThFrSaSu

Sunday Feb 20, 2011 #

Running 17:08 intensity: (10:00 @1) + (6:28 @2) + (40 @3) 2.8 km (6:07 / km) +100m 5:12 / km
shoes: VJ Supra Stud

to/from start
C • It sounds like your tired 2

Orienteering 1:21:13 intensity: (1:30 @1) + (55:40 @2) + (24:03 @3) *** 11.5 km (7:04 / km) +400m 6:01 / km
ahr:139 max:160 spiked:17/22c shoes: VJ Supra Stud

Sosol in lanton near Jedburgh. Was fooked so just jogged round and used it as technique practice. Still felt so tired.

Really good week of training orienteering wise.

Saturday Feb 19, 2011 #

Event: Scottish National XC Champs (Callendar Park)
 

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Adidas Adizero Ace

Running 29:37 [4] 8.0 km (3:42 / km) +120m 3:27 / km
shoes: Nike Zoom Miler XC

dont know if it's the conditions or not but I ran 50s slower than last year and was way down in 21st also worse than last years 17th. Really bad. Just felt flat the whole way. Wasnt tired at the finish but legs just wouldnt have gone any faster.

still know i'm in good shape, I just never seem to run well at nationals, have had 1 good run out of 6. Think for my final year as a junior next year I will properly focus on it, since I wont be needing to be in great shape for orienteering 7 weeks later in order to jump through selection hoops, so will be able to prepare for it solely.
8 PM

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 X Talon 190

hefty warm up

Orienteering 1:03:27 intensity: (10 @1) + (13 @2) + (33:16 @3) + (29:48 @4) *** 11.6 km (5:28 / km) +300m 4:51 / km
ahr:159 max:173 spiked:21/25c shoes: Inov-8 X Talon 190

so shattered. walked almost every hill. Felt at no.1 and my headtorch fell off. Couldnt get it to fit back on and it was having to fix it every 30s for the rest of the race. so annoying. Great fun course/map, would like to run on it when not toally wrecked. Missed around 3-4mins mostly on 16.

Friday Feb 18, 2011 #

10 AM

Running 47:16 intensity: (9:49 @1) + (29:11 @2) + (8:16 @3) 6.9 km (6:51 / km) +300m 5:38 / km
ahr:133 max:155 shoes: Saucony Kilkenny XC2

Thursday Feb 17, 2011 #

10 AM

Running 33:33 intensity: (6:05 @1) + (26:47 @2) + (41 @3) 6.6 km (5:05 / km) +150m 4:34 / km
shoes: Adidas Adizero Ace

6 PM

Orienteering 26:13 intensity: (12 @1) + (17 @2) + (47 @3) + (17:05 @4) + (7:52 @5) 4.8 km (5:28 / km) +100m 4:57 / km
ahr:168 max:184 spiked:21/26c shoes: Inov-8 X Talon 190

fwtn @ mary erskine

good fun and running felt good. Screwed up a lot in the woods ~2mins in total. Shape is good. Running felt very controlled even of the HR was a wee bit high for the level of effort.

Wednesday Feb 16, 2011 #

Running 47:21 intensity: (14:41 @1) + (32:12 @2) + (28 @3) 8.8 km (5:23 / km) +180m 4:53 / km
ahr:128 max:144 shoes: Inov-8 X Talon 190

feeling a bit tired to so took it easy as I want to run hard at fwtn tomorrow. Gone are the days when I would have done 2.5 hours of running anyway. Quality is what matters now.

Tuesday Feb 15, 2011 #

Running 31:18 intensity: (8:52 @1) + (21:47 @2) + (39 @3) 6.2 km (5:03 / km) +155m 4:29 / km
ahr:128 max:148 shoes: Adidas Adizero Ace

easy morning run
6 PM

Running 38:36 intensity: (1:48 @1) + (31:34 @2) + (5:14 @3) 7.3 km (5:17 / km) +180m 4:42 / km
shoes: Inov-8 X Talon 190

between orienteering sections

Orienteering 41:54 intensity: (3:52 @2) + (21:35 @3) + (16:08 @4) + (19 @5) *** 7.3 km (5:44 / km) +200m 5:03 / km
spiked:40/44c shoes: Inov-8 X Talon 190

4xO Loops (3xAS 1xOT)

Was running well. Focussing on pushing hard up the hills, since that's something I need to be super strong at for JWOC.

Monday Feb 14, 2011 #

Orienteering 1:26:00 intensity: (7:15 @1) + (43:03 @2) + (35:42 @3) *** 12.8 km (6:43 / km) +150m 6:21 / km
ahr:141 max:160 spiked:16/20c shoes: Inov-8 X Talon 190

Another good day for the confidence as I ran possibly the toughest leg I've ever done, and full out nailed in 100% without a control on the ground, which is something i've never managed to do before in technical terrain.

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