Training Log Archive: WillRigg

EYOC Relay.

None of us performed well in this race, it's such a shame because we know we are a lot better than this in the forest.

Dane came back In 19th, I pushed hard from the begging to try get us in the mix and according to the results got us back into 8th at one point, made some 2/3 mins of misses after the spectator in the tricky green, should of slowed it down. Fought hard to get back into it and caught up some German and other runners, was such a Mong though and just before the arena passing I wasn't thinking of what I was doing and followed the german on his gaffle. Stupid stupid mistake, worse was that a relocated off the wrong thing twice, Lost about 6 minutes here.

EYOC Long distance - 20th

Had no nerves before the races at EYOC this year, I think I had a lot less expectations on myself due to knowing I'm not in the best shape I've ever been and therefore I felt like the pressure was off I think this helped my orienteering as I was a lot more relaxed, decisive and didn't rush during any of the race.

Easy for #1 along the path and follow the hill downwards,bit of a hesitation but caught sight of the flag where I expected it to be. #2 was probably where I lost most time,the path I was on was rather Indistinct and I thought the valley I was about to run up next would be running up the hill at a different angle so it spent a lot of extra time checking where I was.#3 was a straight is great for me and just smashed through some undergrowth got on the open hill top and ran down into the control, simple plan, easy to execute. To #4 the shape of the hill pushed me down to much and I was to low losing some more time. #5 was the massive long leg, didn't rush spent a bit more extra time looking for a good route more than I felt I needed so probably lost 20s here, decided to head down to the large path and smash it along there, caught sight of my 4 minute Italian Man Matthias when running up the reenterant to the drinks point.I Pushed to track him down and was running head to head with him as we contoured around the hill to #5. We stayed together on the long leg to #7 contouring around the hill back on to the road to avoid some climb. Managed to get ahead at the end of this long leg and here we caught up some other runners. I spiked first and for #8 got there first to #9 I got it fine, and Matthias missed I saw him in the wrong place when I was on the way #10 from here there was a steep climb back onto the road where a Czech guy I went past came bounding past me, managed to push hard on the road to gain back on him and attacked on the penultimate control and gave it everything to the finish line.

Surprised and really happy with the result!! it just felt like an average race for me some minutes lost, with a clean race I could of been about 3 mins faster that would of been a top 10 just. Done most of what preparation I could do for the long distance and glad it's payed off.

EYOC sprint.

Fail to prepare and prepare to fail. Last time I did a sprint race/training was the JK. With a really busy exam period I couldn't find the time to get out and do any. Race actually went okay for the first half but just after the arena passing I fucked up majorly because I was confused by the run through, orientated my map wrong and went the complete wrong direction, what a punter! After this I had a loss of confidence and was so scrappy, fair to say this is my worse sprint race ever. Lesson learned, practise make perfect. I feel like I have good potential to do well in the sprint and I will be much more focused with preparing better for at the next international competiton.

Model.

Decided a rest day would be better, can warm up my my sprint on the model training day.

C • Sprint training 1

EYOC long Training.

Summerhouse knott, Bilbo planned it in a continental style so plenty of routechoice, though it went well a bit of a direction error on one control (minute mistake) and maybe lost 10 seconds on a route choice here and there, but positive! Tough forest a lot of shit on the floor in places.

Going to a bit of sprint training (20mins tomorrow morning) just to get my head in the game.

Trains with Hollie and Bilbo.

Easy over Birkrigg to break up 9 hours of Biology revision.

C • "Biology revision" 1

WU
2 x 400 1 x 800 2 x 400
jogging
8 x double hill reps(Up Both bankings)
WD

64/65's on 400 2:30's for 800.
Progressively faster on Hills.

Did session with Connor who's a really good cyclist. He was not too far behind on the first two but then trailed off.

C • Would of had you both 7

Long Run with Hills
2 x Hoad
1 x Flan
1 x Knott Hallow

Pushing hard on hills.

Training like an absolute animal recently... :/

Thresold/Hardish Run around Birkrigg.
min per k' seem a bit fast, a lot of the route is downhill when it's not uphill so easy to pick up high speed. Felt strong apart from the last hill.

Struggling to get out with the shear amount of exams this week. May just have to wake till Friday to train again.

Jogging,drills and strides. Small cool down as it started pissing it down.

Solo Intervals on Grass track

2 Sets: 2 x 400, 800, 2 x 400
1 min between 400's, 2 min after 800,5 min between sets.

1:06,1:08,2:31,1:06,1:06
1:06,1:06,2:32,1:07,1:04

Pretty consistent times so quite happy. School track, one of the bends is uphill making the 800's feel very tough. Smashed most my times from last week, a bit of speed is coming back :)

Got inspiration from Joe doing a 5k on the treadmill so thought I would as well to see where I'm at. set it at 3:30k's. It felt just above threshold, I wasn't breathing hard but my legs were a bit tired, probably not used to the fast running.

nice confidence booster that I'm not too slow.

C • Treadmill 7

Easy orienteering around Haverthwaite. Bracken really high now so tough to run through and bash it all down, one mistake due to bad compass.

Warm up. Absolutely pissing it down, so skipped the cool down. Monsoon season in the lake district...

Jog to the stone circle and back home. Saw Harry Staiton out.

5 x Big Birkrigg Hill reps

1:50, 1:50, 1:51, 1:51, 1:47

Legs felt lazy warming up and was scared legs still hadn't recovered from interval session on Tuesday! Started the first one and it really felt hard but that's because I pb'd my hill rep time from last time. Knew it was going to be hard to maintain consistency but I managed to do it and was getting some good leg turnover even on the really steep gradients. Was really quite tired after the 4th but managed to absolute spank it and just killed myself.

Absolutely smashed my times from last time. Progress!

Warm up to Birkrigg and to the hill, a few drills and 2 x strides.

Too busy to do anything.

Easy around Birkrigg. Tired legs.

Getting big.

With some strides.

2(400,600,800,600,400)

1:08,1:53,2:35,1:53,1:12
1:11,1:54,2:37,1:55,1:10

Ran the intervals on the grass 250m track at school, quite a lot of bend-running, but it's flat so it will do. Times a lot slower than what I was running at Striders sessions in february/march but I've got to start somewhere. Solo intervals so a tough session.

Got the legs turning over in the gym.

Core,upper body and a bit of legs.
Gone off doing much leg-work in the gym always feels like it tires me out for the next day's session.

Cruise around Birkrigg.