Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 9 days ending Aug 9, 2009:

activity	#	time	miles		km		+m
Orienteering	7	6:03:00	30.57	(11:52)	49.2	(7:23)	930	81 /	95c	85%
Running	6	4:15:00	24.85	(10:16)	40.0	(6:23)	900
Cross Training	1	25:00
Total	8	10:43:00	55.43		89.2		1830	81 /	95c	85%

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Sunday Aug 9, 2009 #

Running 1:40:00 [2] 15.0 km (6:40 / km) +600m 5:33 / km
shoes: Inov-8 Mudclaw 'O' 330 (2)

Nine Mile Burn - Green Law - West Kip - East Kip - Scald Law - Carnethy - Turnhouse - Flotterstone - Ikea - Home

Saturday Aug 8, 2009 #

Running 25:00 [1] 3.0 km (8:20 / km)
shoes: Icebug Sprit OLX

Orienteering 53:46 [4] *** 6.8 km (7:54 / km) +250m 6:41 / km
spiked:21/22c shoes: Icebug Sprit OLX

Six Days Day 6.

Was really tired after getting up at 6am after 4 hours of sleep. didnt feel well in the morning so decided not to run. I then decided to jog to the start and collect my map. I then decided to run the first bit to see how I felt. I then decided to just finish since I was enjoying myself anyway. Was good technically missing 25s when I was too low and went to the wrong re entrant. The rest was easy and I was just far too slow in the heather. Did lots of walking and falling over.

Was a good technical performance although tbh it was an easy area. Physically I pushed hard when I got going so im pleased at that and I cant really ask anymore of myself after the training and racing ive done recently. Will give myself a rest day on monday since my only rest days have had hours of travelling. Glad I made a day of the 6 days and eventually really enjoyed it.

Note

will scan in maps from my trip tomorrow

Friday Aug 7, 2009 #

Note
(rest day)

Plane was delayed then motorway was closed for an hour so didnt get up north until half one.

Thursday Aug 6, 2009 #

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug Sprit OLX

Orienteering 34:28 [4] *** 5.0 km (6:54 / km) +100m 6:16 / km
spiked:14/18c shoes: Icebug Sprit OLX

Local event in Jakobsbergsskogen. With over 100 people doing similar courses zig zagging over a tiny area there were almost o ringen levels of people around each control. Was such a nice area with tons of paths everywhere. Missed about 2mins in total but ran ok.

Wednesday Aug 5, 2009 #

Orienteering 1:00:00 [3] *** 7.0 km (8:34 / km) +100m 8:00 / km
spiked:10/14c shoes: Icebug Sprit OLX

Club training in Sörmon next to were I trained yesterday. It was a long course with a long routechoice then 3 short controls. Didnt do the full 9k coz I was shattered and it was tough physically. Good fun but hard work.

Note

oh yeh and im on ma way to stirling next month :P

Tuesday Aug 4, 2009 #

Orienteering 55:00 *** 10.0 km (5:30 / km) +50m 5:22 / km
spiked:2/2c shoes: Icebug Sprit OLX

Training on an area to the east of Karlstad. Underfoot was nothing but pine needles and moss, the terrain was wiered as it was lots of lines of contours but all up down up down. Ran with a map in the terrain then went and hung two controls for tomorrows club training. Possibly the nicest terrain I have run in.

Cross Training 25:00 [1]

cykling med Jesper till Tyrstugan

Running 1:00:00 11.0 km (5:27 / km) +300m 4:48 / km
shoes: Saucony Grid Fastwitch 3

Club training
Ran from Tyrstugan out to a big hill then did 2x20mins continous running up, down the other side back up down the other side. Was all on small paths and in terrain. Loop got very chopped up with 30 people running on it. Was hard work as I was just behind the leading group and couldnt quite hang on so had to do most of the work myself.

Monday Aug 3, 2009 #

Orienteering 45:00 [2] 6.0 km (7:30 / km) +80m 7:02 / km
spiked:3/3c shoes: Icebug Sprit OLX

Shattered so got dropped off at Tyrstugan and navigated back taking in the 1st 3 controls of D21 course from elitserie final last year. Such a nice area.

Sunday Aug 2, 2009 #

Event: Scottish Six Days Tay 2009

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug Sprit OLX

Orienteering 56:00 [4] *** 6.5 km (8:37 / km) +250m 7:14 / km
spiked:10/12c shoes: Icebug Sprit OLX

Long Race. Was really tired. Caught my 3 and 6min men but lost them when I missed 2mins in the second last control. Had 1 leg with 110m of climb.

Note

staying in Karlstad to train some more then I fly back and will maybe run Day 6 of S6D if I can be bothered

Saturday Aug 1, 2009 #

Event: Ultraträffen

Orienteering 26:46 [4] *** 4.1 km (6:32 / km) +100m 5:49 / km
spiked:9/10c shoes: VJ Integrator

Leg 4 for OK Tyr

After our leg 1 guy lost 5mins on the penultimate control we were playing catch up. I went out in 41st place way behind the leaders. Mis read the description to No.1 and stood above the depression losing 30s. Got my act together after that and got round the rest of the course with no time loss. Got the 3rd best time of the day behind two guys who ran together on the same gaffle ffrom start to finish. Beat Duncan on the GB team by 1min and he was 4th fastest. Gained 90s on the leaders and caught 10 places. Got a mention on the loudspeaker from Per Forsberg when I finished which was cool as they only mentioned the 1st tunner back and the GB start guys the rest of the time. Team where good and kept pace with the leaders and were up to 9th afer leg 8 but our leg 9 had a bad run and we ended up 13th. Could have been much higher as we had 4 guys in top 10 on their leg which only the top 2 teams matched. Gutted this is my last U10 but will be running with the big boys next spring.

Orienteering 32:00 [4] *** 3.8 km (8:25 / km)
spiked:12/14c shoes: Icebug Sprit OLX

Race 2 of the day and was totally fucked. Came 5th and won a rucksack. Missed 4mins though.

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Icebug Sprit OLX

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