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Training Log Archive: Ryan the Lion

In the 7 days ending Mar 7, 2011:

activity	#	time	miles		km		+m
Running	6	5:47:18	38.59	(9:00)	62.1	(5:36)	990
Orienteering	1	1:15:05	7.71	(9:45)	12.4	(6:03)	250	37 /	41c	90%
Strength and Conditioning	1	30:00
Drills, Plyometrics, Strides	1	15:00	0.62	(24:08)	1.0	(15:00)
Total	6	7:47:23	46.91		75.5		1240	37 /	41c	90%

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Monday Mar 7, 2011 #

Running 1:02:14 10.8 km (5:46 / km) +190m 5:18 / km
ahr:122 max:141 shoes: Saucony Kilkenny XC2

very easy recovery run nearly all on grass.

feel a bit better about my run at the sprint race now that I see that I lost nearly 1 min across the missing control and the broken one. Shouldnt have lost so much time but I was really paranoid as last time I thought there was a problem with a control in a sprint race was the glasgow parks with the control in the bush, so I double and triple checked both times.

Sunday Mar 6, 2011 #

Event: SOL 1 - Dalrulzion

Note
(rest day)

feelin well tired when I got back, so decided to not risk getting ill by traveling so far and doing a long race with only 5 weeks till selection races

Saturday Mar 5, 2011 #

Event: Scottish Sprint Champs

Orienteering 16:04 [3] *** 3.7 km (4:21 / km)
spiked:24/26c shoes: Asics Piranha SP 3

Felt well shit in the warm up then after wasting 30s at No2 which was missing just cruised round in safety mode. Lost another 10s or so at 19 as the punch didnt work but I thought it was my fault for not getting the dibber through the chain. Was pretty clean except getting caught out by the fence but wasnt going hard enough to risk any real misses.

Running 57:00 [2] 9.7 km (5:53 / km)
shoes: Asics Piranha SP 3

gittin the miles in

Orienteering 59:01 8.7 km (6:47 / km) +250m 5:56 / km
ahr:147 max:169 spiked:13/15c shoes: Inov-8 X Talon 190

cruising round the course in kinnoul orienteering well

+warm up/down

Friday Mar 4, 2011 #

Running 1:01:15 12.2 km (5:01 / km) +240m 4:34 / km
shoes: Saucony Kilkenny XC2

in a mood

Note

and not too pleased to see i've been booted out of SEDS with no explanation.... hope I've misunderstood somehow.

Strength and Conditioning 30:00 [1]

Thursday Mar 3, 2011 #

Running 31:20 [2] 6.1 km (5:08 / km)
shoes: Adidas Adizero Ace

to and from meadowbank

warm up/down with Ross

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Adidas Adizero Ace

Lots of drills on the indoor track. Was really good as I was getting a lot of pointers on how to correct my technique and stuff.

Running 14:00 [5] 3.4 km (4:07 / km)
shoes: Nike Zoom Shift

the other guys are running the world trials this weekend, so I just joined their easy session. Ran 10x200 w/ a p rapid jog across the grass in between. Was running with Ross and Mark who are both great xc runners and like 1.52 800 runners, so I was probs having to work a lot harder to stay with them but think I did well.

Feel really positive about the switch and feel that all the extra drills and stuff should help a lot.

Wednesday Mar 2, 2011 #

Running 1:01:40 8.5 km (7:15 / km) +480m 5:39 / km
shoes: Nike Free 5.0

easy run

Look forward to joining my first interval session with my new coach tomorrow, though it will be tough training with two of the top U20s in Scotland I hope it will help to push me forward in my interval training instead of being at the front in all my sessions.

Tuesday Mar 1, 2011 #

Running 34:49 5.6 km (6:13 / km) +80m 5:48 / km
shoes: Nike Free 5.0

Running 25:00 5.8 km (4:19 / km)
ahr:155 max:176 shoes: Nike Zoom Shift

still not up to a full session yet

5x1000m off 5mins
felt really slow and was only hitting 3.15s, but the HR was way low for intervals so maybe not as bad as I thought at the time. Not sure what my max is, highest recorded is 184 during the St Andrews City races, but i've only been using HR for a few months and never when doing a proper flat out run yet.

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