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Training Log Archive: WillRigg

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Running	12	6:47:51	48.06	(8:29)	77.35	(5:16)	572
Orienteering	7	4:01:05	27.71	(8:42)	44.6	(5:24)	1104
Cross training	2	1:00:00	3.42		5.5
Strength & Conditioning	1	50:00
Total	16	12:38:56	79.19		127.45		1676

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Wednesday Apr 30, 2014 #

Note

Very happy to be selected for EYOC, put a good deal of effort into training for it, even if i did not have the best of races, however I averaged about 109% behind the winner. Time to get injury free and smash some training. Starting to x-train until swelling/knee pain goes away.

Cross training 40:00 [2]

Easy Cycle with Rich. Knee felt fine with cycling rotation, at least I can x-train :)

Monday Apr 28, 2014 #

Note
(injured)

tightness in calves gone, knee feels really weird though.

Need to update JK race/analysis.

Note
(injured)

tightness in calves gone, knee feels really weird though.

Need to update JK race/analysis.

Saturday Apr 26, 2014 #

Note
(injured)

Tried jogging around the garden,tightness in top of calf. Knee only hurts when i bend it past 90 degrees, a little bit more optimistic about running next weekend now.

Friday Apr 25, 2014 #

Note
(injured)

small improvements with knee, can bend it more now.

Tuesday Apr 22, 2014 #

Note
(injured)

Smashed my knee on the long, not a lot of flexibility in the knee joint as well, quite a bit of fluid on the knee - a bit of a pain to walk up stairs. Hope it clears before the Northern Champs.

Friday Apr 18, 2014 #

Event: JK 2014

Orienteering (JK Sprint ) 16:15 [5] 3.83 km (4:15 / km) +65m 3:55 / km

JK Sprint 3rd brit

Technically really good, simple course and probably took 95% of right routes. Time loss was due to colliding with someone twice!!! (10s) got quite angry the second time and there was some cursing. Main the thing holding me back was getting a really painful stitch, so I couldn't reach full speed in the park and you can see from my splits this is where I lost time,ahead of dane before entering the park. shouldn't of had that banana...

C • Stitch 3

Thursday Apr 17, 2014 #

Orienteering 40:00 [2] 6.0 km (6:40 / km)

Model

Wednesday Apr 16, 2014 #

Running 25:00 [2] 5.0 km (5:00 / km)

With map.

Tuesday Apr 15, 2014 #

Running 33:02 [2] 6.02 km (5:29 / km)

Easy with JK middle map. Legs in general feeling good, but some tightness in calves.

Monday Apr 14, 2014 #

Note
(rest day)

Sunday Apr 13, 2014 #

Running 11:15 [2] 2.05 km (5:29 / km)

WU and CD for the sprint.

Orienteering 13:31 [4] 3.42 km (3:57 / km) +65m 3:37 / km

Sprint course in Windermere. Massive confidence booster, good flow all the way and taking the right routes par maybe one route choice looked quite samey though, one 5/10s hesitation.

Orienteering 31:33 [3] 4.88 km (6:28 / km) +272m 5:03 / km

Loughrigg 1:15000 training. Happy with how this went, feeling strong on the hills again

Running 42:45 [3] 7.0 km (6:06 / km)

Nice climb up to the start, lovely views. Pleasant descent and then some jogging to properly cool down.

Note

Awesome weekend training with Angus. Now for some easy/maybe rest days up till the JK, doing the model on thursday. Tempted to do the LOC event on Wednesday as it's open fell, but don't want to be too tired for the Jk, may do it.... but just jog around.

Saturday Apr 12, 2014 #

Orienteering 30:00 [4] 7.0 km (4:17 / km)

Sprint training. Rusty first course and then a better second course.Very hilly second course! Distance a guess and time generalised because Garmin died.

Running 20:00 [2] 4.0 km (5:00 / km)

WU and CD with the Dobinator

Friday Apr 11, 2014 #

Note
(rest day)

Route from Wednesday's race. http://www.loc.routegadget.co.uk/rg2/#59

Thursday Apr 10, 2014 #

Cross training 20:00 [1] 5.5 km (3:38 / km)

Easy.

Strength & Conditioning 50:00 [3]

Wednesday Apr 9, 2014 #

Orienteering 39:03 [4] 6.83 km (5:43 / km) +352m 4:33 / km

Middle training - Tover common loc event

Legs were pretty shot, one small miss of 15s when I was overtaking angus and was just getting a bit keen. Happy with this performance,nav was good and was taking good racing lines, nipped gus at the end with some nice route choices.

http://www.lakeland-orienteering.org.uk/uploads/co...

C • 4 minutes! 10

Running 15:00 [1] 2.0 km (7:30 / km)

Tuesday Apr 8, 2014 #

Running 27:45 [5] 6.2 km (4:29 / km)

2 x (3x500 1x800)
1:20,1:19,1:20 2:29

1:23 1:23 1:21 2:29

Running 22:50 [2] 3.04 km (7:31 / km)

Drills and warm up.

Running 5:00 [2] 1.0 km (5:00 / km)

Monday Apr 7, 2014 #

Running 18:35 [2] 3.12 km (5:57 / km)

Running 10:27 [3] 1.0 km (10:27 / km)

10 x 10 sec hils with JK map, walk back down.

Running 16:46 [2] 2.64 km (6:21 / km)

Sunday Apr 6, 2014 #

Running 1:04:12 [3] 13.92 km (4:37 / km) +396m 4:02 / km

Steady Hilly run, very sloppy conditions underfoot, but the heavens cleared from a very dull morning/afternoon. So enjoyed it once I got out there. Calves tight...when will I ever learn to stretch!

Saturday Apr 5, 2014 #

Orienteering 44:42 [3] 6.13 km (7:18 / km) +250m 6:03 / km

Loc training
Did all the exercises, disgusting weather,nav was pretty good though, some small misses as usual.

Running 15:00 [3] 3.0 km (5:00 / km)

Warm up and cool down with Angus.

Thursday Apr 3, 2014 #

Running 4:00 [1] 0.7 km (5:43 / km)

Orienteering 26:01 [4] 6.51 km (4:00 / km) +100m 3:43 / km

Sprintervals In Ulverston.
Decision making was good, got caught out once though, sometime i should of been a bit more ahead of myself. Very humid in all the pollution. map needs some updating.

Angus had a nice talk with some drunk in one of the recoveries...

Running 4:00 [2] 0.7 km (5:43 / km)

Wednesday Apr 2, 2014 #

Running 23:47 [3] 5.14 km (4:38 / km) +176m 3:57 / km

Steady on Birkrigg, no time for o-ing tonight due to tomorrow.Calves tight, time for some foam rolling :)

Tuesday Apr 1, 2014 #

Running 13:27 [3] 2.82 km (4:46 / km)

Fast warm up on the hills

Running 35:00 [5] 8.0 km (4:23 / km)

5 x 2min hills jog down recovery
5 x 1min 30 second recovery

Run back home

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