Training Log Archive: Ryan the LionIn the 7 days ending Feb 21, 2009:
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Saturday Feb 21, 2009 #
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 'O' 330 (2)
Orienteering 23:56 [4] *** 3.9 km (6:08 / km) +125m 5:17 / km
spiked:10/13c shoes: Inov-8 Mudclaw 'O' 330 (2)
Screwed No.1 2mins as I counted off an unmapped path and got confused and stopped way too soon.
Was too far up the hill to No.3 and blew another 45s. Cut off the path too soon and lost 15s to No.6
The rest was good, was doing good bearings which is important on that an area.
Orienteering 20:23 [5] *** 4.1 km (4:58 / km) +90m 4:29 / km
spiked:16/16c shoes: Inov-8 Mudclaw 'O' 330 (2)
Was way down, but had Paddy Low 3s ahead and Malley 30s ahead. Decided beforehand to just ignore everyone else and do my own thing.
Nailed it and made zero mistakes. Went from 11th to 7th in M18 and 42nd to 26th overall.
Friday Feb 20, 2009 #
Note
(rest day)
Thursday Feb 19, 2009 #
Running 27:00 4.4 km (6:08 / km)
shoes: Asics Gel 3000
Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel 3000
Running 20:00 [5] 1.6 km (12:30 / km)
shoes: VJ Integrator
I cant sprint for shit, was getting like 29-30s
Wednesday Feb 18, 2009 #
Running 25:00 [2] 4.4 km (5:41 / km)
shoes: Asics Gel 3000
Cross Training 1:00:00 [3]
ahr:108 max:120
AHR was way low, just get it any higher while cycling.
Tuesday Feb 17, 2009 #
Running 25:00 [2] 4.4 km (5:41 / km)
shoes: Asics Gel 3000
Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics Gel 3000
Running 30:00 [5] 5.0 km (6:00 / km)
shoes: Nike Zoom Milers
Felt really knackered all day and the run there was a drag.
Decided I have no indication of form, so did the 1st one at a good pace, just a bit above normal interval pace. Did 3min dead, and felt very good and strong. Then did 3.06 but started to feel it and slipped to 3.13/14/14.
Pleased with the first one as I felt very comfortable and could've kept it up easily for 1500 or more, felt good on the last 3 even though they were slow.
Monday Feb 16, 2009 #
Note
(rest day)
Note
holy crap
Sunday Feb 15, 2009 #
Running 20:00 [1] 2.0 km (10:00 / km) +80m 8:20 / km
shoes: VJ Integrator
Orienteering 1:20:00 *** 6.5 km (12:18 / km) +250m 10:19 / km
spiked:17/24c shoes: VJ Integrator
Note