Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+m
	Orienteering	10	11:32:37	72.95	(9:30)	117.4	(5:54)	1332
	Running	18	9:53:55	73.15		117.73		107
	Cross training	9	7:55:20	122.04		196.4
	Strength & Conditioning	2	45:00
	Total	25	30:06:52	268.14		431.53		1439
averages - sleep:7.7

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Saturday Feb 28, 2015 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
slept:8.0

Orienteering 16:00 [3] 4.0 km (4:00 / km)

Sprint corridor. Generally just feeling a bit lethargic and tired, so just called it quits after this and will do other the sprint session which I was gonna run hard tomorrow or another day. Rest day tomorrow though...

Friday Feb 27, 2015 #

Cross training 40:00 [3]
slept:8.0

Spin with sasha and a cool down. 1 min effort thrown in.

Cross training 18:00 [5]

Ergo
4 x 500 [2mins]
Got the heart rate right up, upper body suffering, legs fine.

Strength & Conditioning 30:00 [3]

Sasha showing me the ropes.
Some thoric mobility.box jumps,strength work and core.

LOVE Edinburgh Gym it is class.

Thursday Feb 26, 2015 #

Note
slept:9.0

4 PM

Running 42:29 [4] 9.89 km (4:18 / km)

samll warm up

3 x 10min @ Threshold [3min] on Campus trail

Cool down.

Felt okay, Lungs a little tight though because of cold weather maybe should of taken my enhaler before hand, could hardly feel my arms at the end.Snowing Lightly here and there.
pace around 3:45-3:50. 3:45 on the really flat bits.

Wednesday Feb 25, 2015 #

Note
slept:8.0

2 PM

Running 1:17:00 [3] 17.0 km (4:32 / km)

Long run around recovery loop and a lap and half of campus. Legs heavy from hard session yesterday.

Tuesday Feb 24, 2015 #

Note
slept:8.0

Note

First time I've felt positive about a running session since about November.

5 PM

Running (Treadmill) 1:00:00 [4] 14.56 km (4:07 / km)

Progression run
0-10 4:30mpk
10-20 4:20mpk
20-30 4:10mpk
30-40 4:00mpk
40-50 3:50mpk
50-56:30 3:40mpk
56:30-60:00 3:30mpk

Happy how this went, felt strong.

Running 10:00 [2] 2.0 km (5:00 / km)

Jog to gym and back plus 5min cool down on treadmill.

Monday Feb 23, 2015 #

Note
slept:8.0

Running 47:05 [2] 10.05 km (4:41 / km)

Recovery run with HWUAC. Ran with Ross, legs a bit heavy to start with but felt better as I went on. Disgusting weather.

Sunday Feb 22, 2015 #

Orienteering 34:30 [4] 5.98 km (5:46 / km) +105m 5:18 / km
slept:4.0

BUCS relay 1st leg - 3rd
Came in after Matt and Aidan. Stable race, just felt pretty tired on the Hills and didn't feel like I could push up them. Small 10sec hesitation after spectator.

C • Slept 4.0 2

Running 10:00 [2] 1.5 km (6:40 / km)

Small warm up.

Saturday Feb 21, 2015 #

Orienteering 1:06:52 [4] 10.73 km (6:14 / km) +185m 5:44 / km
slept:9.0

BUCS Individual 20th(17th without guests)
20s miss at 1, tried to navigate off the open areas, couldn't find them. 8 was my biggest time loss simply because of the routechoice, I thought I'd be a man and smash it straight,idiot. Lost about 3mins doing this and used a lot of energy killing myself through the heather. Got 100m into the heather and realised it was a bad idea.Caught up purko in the control circle at 12 thought he'd take me straight into the control,he didn't.Bit lazy from me here,1minute miss.Then with El purko to the end switching lead every so control or so until the end when his giant legs were too much for me in the knee deep heather. Another shit route with more terrain in to 14 and poor bearing at the end made coming to far on to the right of the path.
http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Friday Feb 20, 2015 #

Running 30:42 [2] 6.47 km (4:45 / km)
slept:10.0

Recovery. Legs feel less heavy now.

Thursday Feb 19, 2015 #

Running 25:00 [2] 5.25 km (4:46 / km)
slept:8.0

Recovery

Cross training 25:58 [2] 14.8 km (1:45 / km)

Recovery spin.

Wednesday Feb 18, 2015 #

Note
(rest day)

Tuesday Feb 17, 2015 #

Orienteering 1:14:50 [3] 13.39 km (5:35 / km)

POM day 4

Missed 5 mins in the green on 3, caught Martin on the way and got a bit excited so concentrated more on my running instead of reading the map. Rookie mistake. scrappy elsewhere and lost 3mins or so. Bad race.

Running warm up/down 12:47 [2] 2.06 km (6:12 / km)

Orienteering 45:00 [3] 7.0 km (6:26 / km)

Training in the mountains. My legs were ruined by the bushes. Shifting okay though because started last and went through everyone but Kalle. Tired on the Hills.

Cross training 18:00 [5]

Ergo
4 x 500 [2min]
Got the heart rate right up, arms dieing at the end, it's been too long.

Monday Feb 16, 2015 #

Orienteering 1:15:53 [3] 13.95 km (5:26 / km) +120m 5:13 / km

POM Long WRE

A bit scrappy at the start with a miss in the green at 1 but corrected quickly.Stuck in a jungle of green on the way to 2.Good for the rest until 19 where I was a bit off. 20 where I was too far up the ditch and this was where florian caught me 4 minutes, felt strong for the rest of the course and took a lot straighter route to the penultimate control and had a 30 second gap between me and flo to the forest. Since my legs felt awful warming up I decided i would take it at a steady pace not race pace,but they didn't feel too bad when I got going so I probably could of pushed hard on this race if I wanted to.

Running 14:08 [2] 2.16 km (6:33 / km)

Jog to the start with Flo and Hanna.

Note

hey

Note

hey

Note

hey

Note

hey

Sunday Feb 15, 2015 #

Orienteering 34:10 [4] 6.6 km (5:11 / km) +120m 4:45 / km

POM Middle.
Happy with the performance considering my shape at the moment. Compass was key, and when the only time I didn't use it I banana'd and lost 20s and I lost 10s being on wrong side of the bush. Felt a lot better physically than yesterday,think maybe because I took my enhaler my lungs were better.

Running 12:43 [2] 1.7 km (7:29 / km)

Warm up for the Middle.

Orienteering 1:00:00 [3] 9.0 km (6:40 / km) +300m 5:43 / km

Training in the Mountains. Multi technique:Corridor and control pick and a few normal legs.

Saturday Feb 14, 2015 #

Note
slept:11.0

Going to focus on technique during the normal POM races and then I'll race the WRE event and the middle.

Orienteering 14:33 [5] 3.16 km (4:36 / km)

Night Sprint. Pretty good, some hesitations around the intricate alleyway bit and maybe one incorrect routechoice.(20 secs max mistake)

Orienteering 1:19:00 [3] 14.58 km (5:25 / km) +150m 5:09 / km

POM Day 1
Sloppy start, missed one minute on control one, bad compass, really easy control.Missed 3minutes on 5. Really don't understand how think I must of just ran past the control and kept on going.Quite a lot of people made a mistake here I think the map was slightly dodgey here as there was more open than it said. After that pulled myself together and was good for the rest, only major problem was today was I just felt physically bad. Felt unfit and not able to push, probably from two months of not great training.Olly caught me up and just had completeley different gear to me, however he seemed to bannana a lot of control and through good compass I kept with him for a while.

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)

WU/WD for the Races.

Friday Feb 13, 2015 #

Note
slept:6.0

Got to the Hotel at 1:40 last night, told we were to be up to go at 9 but change of plans and now we are going at 10:30. Could of had an extra hour in bed :(

Orienteering 16:10 [5] 3.95 km (4:06 / km)
ahr:183

Sprint Relay First leg.

Pretty standard race, a small hesitation at the end meant Josh Dudley beat me right at the end, but other than that an okay race. Physically didn't feel very strong today because of the lack of speedwork. Beat Olly and Florian so quite happy with that.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Warm up for Sprint Relay. Jogging with Florian and some strides.

Orienteering 45:13 [3] 6.25 km (7:14 / km)
ahr:165

Steady around the Model. Really great to begin with, really tricky orienteering at times and a lot of detail to be taken in. Cut off at 16 when all the green wasn't mapped and it took so long to go around and then I missed it the green bigtime. I think a simplified route will be the best if it's anything like this on the long race tomorrow.

Thursday Feb 12, 2015 #

Note
slept:6.0 (rest day)

Travelling to Portugal. Had a small pain in my heel the last two days. Hope it's nothing bad. Fire alarm went off in our Halls at Uni so lost an hour of sleep.

Wednesday Feb 11, 2015 #

Cross training 56:41 [4] 36.1 km (1:34 / km)

Fartleck followed by last 15 mins tempo/Hard

Arse was completely wrecked.

Cross training warm up/down 10:00 [1] 5.0 km (2:00 / km)

Cross training 10:00 [5]

Ergo
2 x 500 [1:30]
WU/WD

Tuesday Feb 10, 2015 #

Cross training 25:00 [4] 5.0 km (5:00 / km)
slept:7.5

Roughly 25 mins
2 x 3:30
4 x 2:40
1:30 recoveries

Simulating 2 x 1000, 4 x 800 for running. Felt like not having big arms held me back, legs felt fine. Seemed to get the heart rate up but was not breathing that hard.

Cross training 5:00 [2] 0.8 km (6:15 / km)

Warm up on the erg.

Cross training 15:00 [2] 7.5 km (2:00 / km)

Spinning. A lot of coursework to be done before portugal so quickly back to halls instead of doing an 1 hour spinning.

Monday Feb 9, 2015 #

Note
slept:7.5

Saw Heather at FASIC. Problem is i might have overstretched something in my toe orienteering and the pain starts when I'm doing intervals because there is more load on the foot when running hard because of more impact. And because I over pronate(Found this out because my foot is not in a neutral position) my joints/toes have to overcompensate for it. She strapped my foot up and has given me some flexitape for POM.Advised to cross train until I go to portugal to give more time for inflammatory to go down. Will go back after POM to reassess it.
B:Poached egg/salmon/toast
L:Pasta leftovers
D:Pasta chorezo/pepper/onions/tomato&Basil source

Cross training 27:30 [2] 16.2 km (1:42 / km)

Spin. Legs feeling a wee bit heavy from the weekend. Was cycling next to a girl from the rowing club who was going quite fast so my pride came into play and hence the first 15 minutes we quite pacey until she got off.

Sunday Feb 8, 2015 #

Orienteering 12:08 [3] 1.84 km (6:36 / km)

Exercise 1

Running 4:05 [2] 0.6 km (6:48 / km)

Orienteering 11:27 [3] 1.67 km (6:51 / km) +12m 6:37 / km
ahr:171

Three exercises which were contour only. I seem to navigate best when when I'm on maps like this, I think sometime When I take a compass bearing at the start of the leg I think solely on the compass and trying to keep a straight line leaving the circle that I forget to read the map, here however I'm a lot smoother in and out of the control circle. Need to find a good balance of both techniques. Orienteered well on all three exercises, kites hung quite generously on a fair few controls.

Running 7:53 [2] 1.0 km (7:53 / km)

Orienteering 12:00 [3] 1.66 km (7:14 / km) +40m 6:27 / km
ahr:165

Exercise 2

Running warm up/down 11:45 [2] 1.74 km (6:45 / km)
ahr:144

Orienteering 25:00 [3] 4.4 km (5:41 / km)

Clock Relay.
Me and Clem won our one, controls we had already been too, so this was just good getting time in terrain i suppose.

Running 10:00 [2] 2.0 km (5:00 / km)

Cooling down with the boys. i.e looking for a good photo location (We are very manly)

Note
(injured)

Think Cold has cleared up now, so glad I came this weekend. Toe wasn't too bad on the soft surfaces, could feel it here and there though on the harder stuff. Physio tomorrow. Luckily I'm going to POM soon though, where It should all be nice and soft.

Note
slept:7.5

Better sleep.
B:Porridge
L:Ham/lettuce/tomato sandwiches apple fruit bar
D: Pasta Bolognese and cheesecake

Note

Little bit more confidence coming out of this weekend.All is not lost. Still time.

Saturday Feb 7, 2015 #

Orienteering 14:21 [3] 2.4 km (5:59 / km)
ahr:170

Chase. Which I ran on my own, easier orienteering. Bit tired and conscious of my toe.

Orienteering 31:04 [2] 3.32 km (9:21 / km) +200m 7:11 / km
ahr:164

Hilly little middle distance type training on Scolty,took it at an easy pace. Cut it short because being cautious of toe, really enjoyed it though and was generally orienteering pretty well. Snowy and Hilly.

Orienteering 24:26 [5] 3.52 km (6:56 / km) +100m 6:05 / km
ahr:180

Relay.O-ing pretty well. Was well away to number 1 but the boulder there that was mapped was tiny so dismissed it until charlotte said it was the right one. On the long leg I had a big lead but slowed right down as I was really unsure of where I was on the line as there was a lot of unmarked paths. Let the group catch me up again and then led quite a bit of the rest took the lead to 9 after being a bit unsure for 8 as there was loads of crags but think I chose the right one then got back to the track in front of the other boys.

Heart rate was out of the roof and I think this was because I was still a bit ill on Saturday and coughing quite a bit. equally if not faster than the boys in the terrain, El Purko has some real speed on the paths though!

Running 26:55 [3] 4.23 km (6:22 / km)

Hanging kites for the Beginners. Got given the controls furthest away...

Note
slept:6.0

Bed deflated. Shit night sleep.
B:Porridge
L:Pasta leftovers and cheese and ham toastie
D:Rissotto and Sticky toffee pudding

Friday Feb 6, 2015 #

Cross training (Spinning) 56:26 [3] 35.5 km (1:35 / km)
(injured)

Fartleck

C • Fartleck 3

Cross training 5:00 [3] 1.0 km (5:00 / km)

Ergo, legs tired so just did a k.

Note
slept:8.0

Toe has settled down once again, hoping to be able to run this weekend considering it will be soft surfaces. Cold still lingering.
B:2 Poached eggs/salmon/wholemeal bread
L: Chicken tika masala
D: Chicken/peppers/onion tomato&basil pasta
Cheesecake

Thursday Feb 5, 2015 #

Note
slept:8.9

Cross training (Spinning) 57:26 [3] 34.7 km (1:39 / km)

Fartleck

Cross training warm up/down 10:00 [1] 4.0 km (2:30 / km)

Cross training 10:00 [3] 2.2 km (4:33 / km)

Ergo

Cross training 5:00 [3]

Step machine.

Note
(injured)

BF: Wholemeal bread, two poached eggs, smoked salmon
L: Pasta carbonara(Mushrooms/Bacon)
D:Patatos/Chicken/Brocolli
snacks: Pancakes/cheesecake

Cough has been lingering all week, going to have to be v careful this weekend.

Wednesday Feb 4, 2015 #

Note
slept:7.0 (injured)

Physio Booked for Monday next week. Might try icing my toe in the meanwhile??

Cross training 32:19 [3] 20.6 km (1:34 / km)
ahr:144

Spinning. A lot less boring by listening to some decent EDM tunes! went a little mental evertime there was a drop though.

Cross training 18:00 [2] 7.0 km (2:34 / km)

Spinning Warm up and down.

Cross training 30:00 [4] 6.0 km (5:00 / km)

Rowing on ergo:
2 x 2000 steady
2 x 500 hard

recoveries added. Really got the hear rate up on the 500's as going to do a 5k but my arse was hurting a lot from the bike so had to break it up.

Note

two big pancakes,Banana,maple syrup.
Chicken Stir fry
Bagel/salmon (snack)
Chicken/sweet patato/broccoli

Tuesday Feb 3, 2015 #

Note
slept:7.0

Note

Breakfast: Bagel
Brunch: Chicken/tomato/lettuce baguette
Lunch: Pasta with panchetta
Dinner: Sausage stir fry

6 PM

Running 15:19 [4] 3.52 km (4:21 / km)
ahr:174

4 x 850m then dropped out because toe was flaring up again. Felt very slow as well, still a bit of a cold lingering :( 2:55, 2:57, 3:08 3:05,

At striders back in the day I was 20secs faster on these reps...

Running 45:00 [2] 8.38 km (5:22 / km)
(injured)

Distance from mapometer, time a guess. Great turn out at the EUOC session really can't wait to be among all the training next year.

Hitting a bit of a low point in my training at the moment it seems like my goals are getting further and further away. As I come back and trying to be more healthy, I get a stupid injury on my toe. Good to have a chat with James on the way back to Hayarket and stuff, he was pretty helpful about my situation.

Going to book a FASIC appointment tomorrow and will once again start cross training Nixon has recommended some good ideas.

Running 5:00 [1]

Drills.

Monday Feb 2, 2015 #

Note
slept:8.0

Very busy entertaining guests this weekend for my Bday on Sat and on Sunday it just wouldn't of been wise to train. At least I have given time for my toe to heal and there isn't anymore pain.

Note

Food:
Bagel and Nutella, very sleepy this morning so rushed breakfast
Lunch: Chicken curry and beans on toast(Very Hungry)
Dinner: Pasta Aribiata with chicken/carrots and onions.
Water Bottle all day

6 PM

Running 46:04 [2] 9.62 km (4:47 / km) +107m 4:32 / km
ahr:158

Easy run with Athletics,James,Ben and Ross were shifting pretty quick and my chest feels a little fragile after my Birthday Night so not getting tempted running quick. Also annoying can still feel my toe a little.

Strength & Conditioning 15:00 [3]

Core and press ups.

Sunday Feb 1, 2015 #

Note
slept:6.0

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