Training Log Archive: Ryan the LionIn the 7 days ending Apr 24, 2011:
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Sunday Apr 24, 2011 #
Orienteering 1:09:52 [3] 10.8 km (6:28 / km) +600m 5:04 / km
shoes: VJ Supra Stud
meh, had nothing to race for and couldnt really get motivated. jogged to the start then instead of warming up properly sat down for 10 mins. Went round ok, passed the norweigian lad 3mins ahead twice after missing 5. Not going hard up the hills. Screwed up all the downhill legs. Had a lot left in the legs on the flats but not great on the hills. Missed around 5mins, just not running very hard.
Running 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Supra Stud
Note
last 3 year JK record:
2009:DNS/DNS/DNS
2010:MP/DNF/DNS
2011:4th/DNF/8th
Well it was my best JK individual ever, now for my best JK relay ever tomorrow.
2009:DNS/DNS/DNS
2010:MP/DNF/DNS
2011:4th/DNF/8th
Well it was my best JK individual ever, now for my best JK relay ever tomorrow.
Saturday Apr 23, 2011 #
Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: Inov-8 X Talon 190
kept up my great middle race form. Last 4 races:
DNF,DNF, Fuck Up, DNF
luckily I wont need to bother with silly technical races next year. Bye Bye JWOC.
No Idea how I did so badly. I just literally couldnt read the map. Like I'd never seen one before. I couldnt tell what were hill and what were depressions, couldnt work out what direction I was running in, just zero positives. Main thing is I just dont enjoy this type of orienteering enough to put in the thousands of hours needed to get good at it. Ah well, tomorrow looks like more my kind of thing.
DNF,DNF, Fuck Up, DNF
luckily I wont need to bother with silly technical races next year. Bye Bye JWOC.
No Idea how I did so badly. I just literally couldnt read the map. Like I'd never seen one before. I couldnt tell what were hill and what were depressions, couldnt work out what direction I was running in, just zero positives. Main thing is I just dont enjoy this type of orienteering enough to put in the thousands of hours needed to get good at it. Ah well, tomorrow looks like more my kind of thing.
Friday Apr 22, 2011 #
Event: JK 2011
Orienteering 15:48 [4] 2.4 km (6:35 / km)
shoes: Inov-8 X Talon 190
oh what could have been. Had said at the start of the winter that this was gonna be the race I win. Should have been.
started slow and cautious, missed 20s at 5 but fought back and took the lead at No.10 and got a few fastet split so took the lead up to 15s. At No.20 I misread my desc. and spent 15s scratching my head as to where my control was while standing beside it. Missed 30s and lost the race at 23 where I started going the wrong way round the pond, changed my mind then took the wrong path and ended up at the edge of the area. Fought back and had a medal still until a 5s hesitation at 26. Ended up 3s off 3rd. So gutted to end up 35s down when I blew around 1.10.
Still, for most of the course I ran aswell as I've known I can all along, and would of been heading for the win and a nice top 10 amongst the seniors. Still, learnt a lot, most of all that when i get it right for the whole course Im gonna be able to do something great. Bring on the big boys next spring.
started slow and cautious, missed 20s at 5 but fought back and took the lead at No.10 and got a few fastet split so took the lead up to 15s. At No.20 I misread my desc. and spent 15s scratching my head as to where my control was while standing beside it. Missed 30s and lost the race at 23 where I started going the wrong way round the pond, changed my mind then took the wrong path and ended up at the edge of the area. Fought back and had a medal still until a 5s hesitation at 26. Ended up 3s off 3rd. So gutted to end up 35s down when I blew around 1.10.
Still, for most of the course I ran aswell as I've known I can all along, and would of been heading for the win and a nice top 10 amongst the seniors. Still, learnt a lot, most of all that when i get it right for the whole course Im gonna be able to do something great. Bring on the big boys next spring.
Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov-8 X Talon 190
Running 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Nike Lunaracer+2
morning run
Wednesday Apr 20, 2011 #
Orienteering 56:35 8.7 km (6:30 / km) +380m 5:20 / km
shoes: Inov-8 X Talon 190
cruise round the mine woods evening event 30.45 (6.6km actual route), making sure I focussed not on the running speed, but on the navigation. HR a bit high on the hills and quads not 100% but good to get in a semi hard run as I seem to run best when I have a wee bit of training in the legs rather than being over rested.
warm down collecting controls.
Good fun and a nice wee area.
warm down collecting controls.
Good fun and a nice wee area.
Tuesday Apr 19, 2011 #
Note
decided to take the risk of booking flights out to the baltic cup next month even though im not guarenteed to be running jwoc since there were only 3 spaces left. even if i dont make the team it looks like a fun set of races anyway
Running 22:45 4.0 km (5:41 / km)
shoes: Asics Piranha SP 3
4x800m
2.18/20/20/21
felt really sick tonight and quads were hurting, but managed to grind the session out 1s faster for total rep time than last week. Crichton was flying and took 75m out of me in the final lap of the final rep and left everyone trailing behind him. Decent session considering how bad I felt before hand.
tops off for the first time this year.
2.18/20/20/21
felt really sick tonight and quads were hurting, but managed to grind the session out 1s faster for total rep time than last week. Crichton was flying and took 75m out of me in the final lap of the final rep and left everyone trailing behind him. Decent session considering how bad I felt before hand.
tops off for the first time this year.
Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Free 5.0
Running 37:36 7.9 km (4:46 / km) +80m 4:32 / km
shoes: Nike Free 5.0
normal warm up, then jog in the park with the lads then jog home
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