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Training Log Archive: Ryan the Lion

In the 7 days ending Dec 2, 2007:

activity # timemileskm+m
  Running3 2:07:45 14.73(8:40) 23.7(5:23) 350
  Orienteering1 40:13 4.54(8:52) 7.3(5:31) 180
  Total4 2:47:58 19.26(8:43) 31.0(5:25) 530

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Sunday Dec 2, 2007 #

Orienteering 15:10 [4] 2.6 km (5:50 / km) +60m 5:14 / km
shoes: Inov-8 Mudclaw 'O' 330

Glasgow Parks 1 - Pollock CP

Had a reasonable run, losing 45s overshooting 3 and 15s not seeing the route through the roddys to the control.

Finished 3rd 30ish secs up on Jamie

Orienteering 11:33 [4] 2.5 km (4:37 / km) +50m 4:12 / km
shoes: Saucony Grid Omni 5 Moderate

Glasgow Parks 2 - Ran perfectly as it was very easy, just didnt have the pace, giving Jamie an 8s lead going onto the chasing start, 20s down on 2nd and 2mins 20 down on 1st.

lol, just saw on the splits that my one fastest split was when I went straight and through the river to No.9

Orienteering 13:30 [5] 2.2 km (6:08 / km) +70m 5:18 / km
shoes: Inov-8 Mudclaw 'O' 330

Glasgow Parks 3 on some hill in Cambuslang.

This area was harder but still not really hard. Caught Jamie on the 1st leg down the hill, but we both messed it up and lost 2nd place guy. I lead, unable to drop Jamie with him going ahead for a few secods here and there. As we came through the finish field I knew it was inevitable that I was going to get outsprinted. Messed up again on the final looplosing 10s and giving Jamie a chance which he didnt take to get away. Nailed the last 3 controls and absolute out and out top speed and gained 2m coming onto the run in. Was about 20m from the line when I heard him come onto my shoulder and went into full on Asafa Powell mode, but it wasnt enough as he won (the sprint for 3rd place) on the line by literally a tiniest fraction of a second.

Fair doos to Jamie tho as ive done my fair share of following in relays this year. Im impressed with myself that I managed to push him so far. The mins per k are pretty good considering the poor navigating. Next time.

Saturday Dec 1, 2007 #

Running 45:00 [3] 7.7 km (5:51 / km) +250m 5:02 / km
shoes: Saucony Grid Omni 5 Moderate

Route:http://www.sanoodi.com/route/tom-r/111427/shamo-he...

Im glad I decided not to do the club champs today, as since its 9 months since the first serious race of the year and ive been doing regular tough races in O, track, Hill racing and XC I cant be bothered racing twice in the weekend. Glasgow Parks look like much more fun than an O course on Arthur Seat, so I went running there instead. Tried to get as much terrain in as possible. Felt ok but it was very cold and windy so I couldnt feel my arms, should have worn long sleaves. Ive decided that East District XC champs will be my last race of the year next weekend, as Indoor is shit and Im too old for the Queens Drive XC and 5k round the outside of Arthur Seat in a race is pointless as its too steep to get a decent time.

Friday Nov 30, 2007 #

Note
(rest day)

Its annoying, ive had very little time to train as I was too busy on wednesday and my bros training wasnt on so couldnt go to the gym this evening either

Thursday Nov 29, 2007 #

Running 43:00 [3] 8.0 km (5:23 / km)
shoes: Saucony Grid Omni 5 Moderate

Had planned on doing 6,5,4,3,2,1mins fast with the same time slow after each one. Got a bad stitch down by Holy Rood Palace so decided to just jog the rest instead.

Tuesday Nov 27, 2007 #

Running 39:45 [3] 8.0 km (4:58 / km) +100m 4:41 / km
shoes: Saucony Grid Omni 5 Moderate

Route:http://www.sanoodi.com/route/tom-r/110815/27-11-07...

Fartlek of sorts - 10mins easy,10mins 10km paceish 5mins 5km paceish 3mins 5kmish pace 2mins 1500m paceish and 1min flat out then slow jog home. 1min gaps between each fast run. Felt good.

Monday Nov 26, 2007 #

Note
(rest day)

legs a wee bit tight from yesterday, so gonna have a day off stretching a for a bit but thats not worth logging

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