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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan the Lion

In the 7 days ending May 30, 2011:

activity # timemileskm+m
  Running11 8:15:06 62.7(7:54) 100.9(4:54) 1325
  Orienteering1 1:03:00 4.97(12:40) 8.0(7:53) 25012 /23c52%
  Drills, Plyometrics, Strides3 45:00 1.86(24:08) 3.0(15:00)
  Total12 10:03:06 69.53(8:40) 111.9(5:23) 157512 /23c52%
averages - rhr:43

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Monday May 30, 2011 #

10 AM

Running 31:06 intensity: (9:36 @1) + (19:48 @2) + (1:42 @3) 6.5 km (4:47 / km) +90m 4:28 / km
ahr:129 max:153 rhr:41 shoes: Nike Lunaracer+2 (2)

feeling a bit tired by rhr says otherwise. crawled round my run. legs felt good but head a bit sore. picked up the pace in the last 2km or so
7 PM

Running 44:12 intensity: (5:55 @1) + (37:40 @2) + (37 @3) 9.7 km (4:33 / km) +135m 4:16 / km
shoes: Nike Lunaracer+2

neck and arms stiff

still have it in my head that 70mpw is nothing. need to remember that when doing 4 sessions a week it isnt.

Sunday May 29, 2011 #

Event: Scottish Relays
 

Orienteering 1:03:00 [3] 8.0 km (7:53 / km) +250m 6:49 / km
spiked:12/23c shoes: VJ Supra Stud

never ever again. hated it from start to finish, was terrible on everything. no positives. will never understand how orienteers can enjoy running in this type of area.

Saturday May 28, 2011 #

Running 42:27 intensity: (12:20 @1) + (30:07 @2) 8.3 km (5:07 / km) +140m 4:43 / km
shoes: Nike Lunaracer+2

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Lunaracer+2

Running 32:36 intensity: (12:36 @4) + (20:00 @5) 4.0 km (8:09 / km) +200m 6:31 / km
shoes: Nike Zoom Matumbo

8xlong hills
3xshort hills
6x60m flat

made a big breakthrough with my arm action at last. feeling a lot more smooth when i got it right.

Friday May 27, 2011 #

10 AM

Running 32:08 intensity: (14:00 @1) + (18:08 @2) 6.5 km (4:57 / km) +90m 4:37 / km
rhr:44 shoes: Nike Lunaracer+2 (2)

having an easy day today. had a sore head yesterday and throat a bit tickly. fell asleep at half nine and slept for 12 hours, which maybe shows im a bit tired. need a bit more sleep. resting hr was fine so did my run, but at slow pace. might take this evening off to rest for tomorrows session.
6 PM

Running 36:13 intensity: (6:15 @1) + (29:58 @2) 8.0 km (4:32 / km) +100m 4:16 / km
ahr:130 max:141 shoes: Nike Lunaracer+2

feeling better so just doing a shorter easy run, wheels turning well

this is the first may since '07 that i've been healthy and training well

Thursday May 26, 2011 #

9 AM

Running 30:46 intensity: (19:06 @1) + (11:40 @2) 6.5 km (4:44 / km) +90m 4:26 / km
ahr:122 max:142 shoes: Nike Lunaracer+2 (2)

a lot speedier this morning despite similar HR.
6 PM

Running 34:30 intensity: (17:30 @1) + (17:00 @2) 7.2 km (4:48 / km) +80m 4:32 / km
shoes: Nike Lunaracer+2

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Lunaracer+2

Running 30:00 intensity: (15:00 @4) + (15:00 @5) 4.5 km (6:40 / km)
shoes: Nike Zoom Matumbo

3(3x360)

not sure of time but around 60s. wheels came off on the last two reps. Strange doms type ache in the back of my right knee. fine when running and def not an injury, but never had tightness in that area before or just in one leg.

Wednesday May 25, 2011 #

10 AM

Running 32:18 intensity: (19:53 @1) + (12:25 @2) 6.5 km (4:58 / km) +90m 4:39 / km
ahr:121 max:142 shoes: Nike Lunaracer+2 (2)

nice and slow this morning
6 PM

Running 1:01:32 intensity: (2:34 @1) + (47:25 @2) + (11:33 @3) 14.0 km (4:24 / km) +130m 4:12 / km
shoes: Nike Lunaracer+2

legs feeling good after slow morning jog, so picked the pace up a bit. pace consistant other than the drag up dalkeith road.

Tuesday May 24, 2011 #

10 AM

Running 30:38 intensity: (3:14 @1) + (25:54 @2) + (1:30 @3) 6.5 km (4:43 / km) +90m 4:24 / km
shoes: Nike Lunaracer+2 (2)

fallen trees everywhere, crazy. woke up to see sun out of my window, got changed and out the door and into heavy rain
6 PM

Running 39:14 intensity: (21:48 @1) + (17:26 @2) 7.9 km (4:58 / km) +90m 4:42 / km
shoes: Nike Lunaracer+2

Drills, Plyometrics, Strides 15:00 [1] 1.0 km (15:00 / km)
shoes: Nike Lunaracer+2

Running 17:26 intensity: (10:00 @4) + (7:26 @5) 4.8 km (3:38 / km)
shoes: Asics Piranha SP 3

12x270/45s jog (130m) rec.
45.66
46.74
47.10
47.12
47.53
46.65
47.52
47.68
46.97
45.90
46.13
41.86

tough session as the wind was really strong during the recoveries so had to run them quite hard, hence the slow times. got involved on the last one, but crichton was flying after having only passed me twice during the rest of the session.

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