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Training Log Archive: Ryan the Lion

In the 7 days ending Apr 18, 2011:

	activity	#	time	miles		km		+m
	Running	10	6:38:05	50.27	(7:55)	80.9	(4:55)	900
	Orienteering	1	43:52	3.29	(13:19)	5.3	(8:17)	200
	Drills, Plyometrics, Strides	3	41:09	1.24		2.0
	Total	10	8:03:06	54.8		88.2		1100
averages - sleep:9.5 weight:53.4kg

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Monday Apr 18, 2011 #

Note

holy fuck. boston marathon. wow.

Running 41:56 8.1 km (5:11 / km) +170m 4:41 / km
ahr:121 weight:53.2kg shoes: Adidas Adizero Ace

not so up fo it today

Sunday Apr 17, 2011 #

Running race 16:16 [5] 5.0 km (3:15 / km)
shoes: Nike Zoom Matumbo

meh, not so pleased with the time, but will get there soon.

the bloody officials had no clue what was going on, and left us on the track for 30mins and nearly started us from the wrong place until someone pointed out we were at the s/c start.

went out way too hard, trying to stay with the lead pack rather than be stuck out alone, which meant I hit 1k in 2.54, then got dropped and ended up alone and dying in the heat anyway.

only 11s faster than 18 months ago, but honestly think I have a sub 16 in me on the right day and with a bit more speed in my legs. everyone was slow and i finished just behind a guy who ran 16 flat last year, and ahead of a few others who ran around that time as well.

need to get some tech in next week.

Running 24:40 [1] 4.0 km (6:10 / km)
shoes: Nike Lunaracer+2

knackered

Drills, Plyometrics, Strides 11:09 [1]
shoes: Nike Lunaracer+2

Saturday Apr 16, 2011 #

Note
(rest day)

good week so far, but easing up before 5k tomorrow then jk next weekend

Friday Apr 15, 2011 #

Event: SM Natt + Sprint

12 PM

Running 37:00 7.8 km (4:45 / km) +120m 4:24 / km
ahr:124 max:136 shoes: Nike Lunaracer+2

early afternoon jog. going super easy.

8 PM

Running 49:18 10.6 km (4:39 / km) +170m 4:18 / km
shoes: Adidas Adizero Ace

late pm run as morning run was also late.

going well

Thursday Apr 14, 2011 #

10 AM

Running 33:35 7.6 km (4:25 / km) +100m 4:09 / km
shoes: Adidas Adizero Ace

super easy morning run

6 PM

Running 30:32 6.2 km (4:55 / km) +80m 4:38 / km
shoes: Nike Free 5.0

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Free 5.0

Running 28:31 3.5 km (8:09 / km)
shoes: Nike Zoom Matumbo

easy session tonight before race this w/e

8x282.5m (43-45s)

felt really relaxed and running well.

running the 5k on sunday. Compared to all my track training over the last month or so, 75s laps are gonnae feel like a dawdle.

Wednesday Apr 13, 2011 #

10 AM

Running 33:27 7.0 km (4:47 / km) +100m 4:28 / km
ahr:120 max:136 shoes: Nike Lunaracer+2

Kenyan Pace

6 PM

Running 14:33 2.7 km (5:23 / km)
shoes: VJ Supra Stud

Orienteering 43:52 5.3 km (8:17 / km) +200m 6:58 / km
ahr:141 max:165 shoes: VJ Supra Stud

tech training at sauchie

forgot my compass so had to be careful in places. running easy and making sure to get the tech right. Felt good.

Tuesday Apr 12, 2011 #

10 AM

Running 33:23 7.7 km (4:20 / km) +80m 4:07 / km
ahr:133 max:145 slept:9.5 weight:53.5kg shoes: Nike Lunaracer+2

easy morning jog. Getting sick of the strong wind. Another easy out with the wind behind, then crawling all the way back.

6 PM

Running 31:52 6.7 km (4:45 / km) +80m 4:29 / km
shoes: Nike Free 5.0

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Free 5.0

Daves on holiday so the O'Hares dad took us and he also had a look at my arm action to try and fix it, think i'm getting better, but think the problem is my shoulders are wonky as they are way forward so I dont have a good range of movement bringing the arm back. Think I made a breakthrough tonight though, was doing strides with what felt like way over exagerated arm movement but apparently thats what normal arm action feels like so just have to force myself to think about the arms when doing steady running and stuff so it becomes automatic even when running tired in a race.

C • arms 3

Running 23:02 [4] 4.0 km (5:46 / km)
shoes: Asics Piranha SP 3

4x800m
ran: 2.22/21/20/18

felt amazing tonight despite a strong headwind, and even pushed the pace on the last one as crichton was hurting and needed help. Not bad with a PB of 2.13

clearly got the speed for sprint racing, but think I also lose time not just from mistakes, but from having to slow down too much going round corners, up/down steps, over (crossable obv) walls/fences etc, so might try and build in a session on reps on a loops with lots of these in it to get as fast as possible to try and smooth out my running speed so I just have the navigation to take care of.

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