Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 30 days ending Sep 30, 2014:

activity	#	time	miles	km	+m
Running	20	13:58:38	97.48	156.88	401
Orienteering	6	4:42:40	25.26	40.65	535
Football	1	1:00:00
Strength & Conditioning	1	30:00
Total	22	20:11:18	122.74	197.53	936

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Tuesday Sep 30, 2014 #

Orienteering 32:09 [4] 6.73 km (4:47 / km)

Sprintervals

Monday Sep 29, 2014 #

Running 48:30 [2] 10.03 km (4:50 / km)

HWU Athletics: Easy run around the roads.

Sunday Sep 28, 2014 #

Orienteering 39:59 [3] 6.67 km (6:00 / km) +50m 5:47 / km

JIRC's Relay: Great to win! bit shakey to start, and some misses, wasted a bit of time using my compass too much. Was able to cruise the last km and jog in with the boys, great team effort, matt kepy us in the bunch, ali smashed it and I opened the gap to 2nd.

Running 15:33 [3] 2.5 km (6:13 / km)

Saturday Sep 27, 2014 #

Orienteering 57:20 [4] 6.74 km (8:30 / km) +360m 6:43 / km

JIRC's Individual: 3rd
bit sloppy after spectator so threw away a chance of 2nd, lost about 2 minutes in the first half of the course aswell. solid performance though and nav was generally controlled, bit slow on the hills.

Running 25:00 [2] 4.0 km (6:15 / km)

Warm up and long cool down with sasha.

Friday Sep 26, 2014 #

Running 29:30 [2] 5.15 km (5:44 / km)

Jog around campus trail, threw in a couple sprints. Hamstrings extremely tight from track, legs a bit fatigued as well after some hard sessions consecutively. Will see how it goes at JIRC's maybe trained at a bit too high of an intensity this week.

Thursday Sep 25, 2014 #

Note
(rest day)

Wednesday Sep 24, 2014 #

Running 52:03 [3] 2.5 km (20:49 / km)

HWU Athletics
Sprints, 4 x 100 relay, plyometrics

Running 24:15 [5] 5.78 km (4:12 / km)

2 x 2min, 2 x 4min, 2 x 400

2's at like 3:00 m/km 4's at 3:20 m/km 65 secs for 400

Tired legs from doing pretty pacey sessions this week.

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

shuffle around the track to cool down.

Tuesday Sep 23, 2014 #

Orienteering 13:41 [4] 3.44 km (3:59 / km) +20m 3:52 / km

Sprint training around campus. Got caught out once.

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

Jog around campus trail and then cool down back to my hall.

Monday Sep 22, 2014 #

Running 47:48 [3] 11.0 km (4:21 / km) +41m 4:16 / km

HWU Athletics
Jog down to canal, 15 mins out then turn back and another 15 minutes back to starting point. Ran at threshold. Then back to campus. Intervals on Wednesday down at the track.
4 decent runners tonight.

Sunday Sep 21, 2014 #

Running 58:46 [3] 14.07 km (4:11 / km) +126m 4:00 / km

Campus trail,up to Currie took a right this time up the walkway that follows the river. Beautiful sunny evening. Ran a similar JEC long distance.

Saturday Sep 20, 2014 #

Running 23:32 [3] 5.24 km (4:29 / km) +34m 4:21 / km

Lap of Campus trail. Finallllllly feeling well enough to get out the door. Just something easy to get back into it.

Friday Sep 19, 2014 #

Note
(sick)

Wednesday Sep 17, 2014 #

Note
(sick)

Tuesday Sep 16, 2014 #

Note
(sick)

Coughing all through night, seems to be getting better now though.

Monday Sep 15, 2014 #

Running 21:09 [3] 4.9 km (4:19 / km)

HWU Athletics - Easy run with a small tempo at the end.

One really fast guy james who led the session, another guy stuart who's about 21(done ironmans/triathlon) just behind me, the rest quite slow. Hopefully some more freshers will join after the sports fair.

Running 10:00 [2]

To sce and back.

Sunday Sep 14, 2014 #

Note
(sick) (rest day)

Sore throat/cough eased down a bit. Blaming my ilness on sasha he's the only ill person I've hung out with ;)

C • Well you shouldn't have kisse... 2

Saturday Sep 13, 2014 #

Note
(rest day)

Feeling like I'm getting a bit ill so taking no chances.

Friday Sep 12, 2014 #

Orienteering 53:57 [4] 7.82 km (6:54 / km) +58m 6:39 / km

JEC Training
minute miss and two minute miss. Some good orienteering, just felt pretty knackered the after like 4 controls in. Will analyse a bit later.

Orienteering 32:34 [3] 4.25 km (7:40 / km) +47m 7:16 / km

Compass, getting better toward the end.
Control pick, pretty shite focusing to much on using the compass than looking at the map.

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

Warmp up and down for the sessions.

Thursday Sep 11, 2014 #

Running 1:03:19 [2] 12.34 km (5:08 / km) +200m 4:45 / km

Easy with EUOC.

Wednesday Sep 10, 2014 #

Running 31:02 [2] 5.69 km (5:27 / km)

Hungover jog around the campus forest trail, up the road and back.

Strength & Conditioning 30:00 [3]

In the GYM with Euan.

Tuesday Sep 9, 2014 #

Football 1:00:00 [3]

Played for about 80 mins, good laugh haven't lost my touch completely.

Monday Sep 8, 2014 #

Running 58:05 [3] 13.56 km (4:17 / km)

Ran around the campus, up to currie then took the walkway to leith then turned back. Ran at threshold for some kilometres on the walkway.

Sunday Sep 7, 2014 #

Running 1:07:56 [3] 13.55 km (5:01 / km)

Run from Heriot Watt to the edge of the pentlands and back, there seemed to be a hash on the night before so followed a flour trail which turned out to be a decent run!

Friday Sep 5, 2014 #

Running 31:40 [2] 5.69 km (5:34 / km)

Easy run with Hollie around ulverstons hills.

Thursday Sep 4, 2014 #

Running 1:10:00 [3] 14.65 km (4:47 / km)

Garmin died at 11k. (Long run)

Wednesday Sep 3, 2014 #

Orienteering 25:00 [3] 5.0 km (5:00 / km)

My last ever UVHS O Champs. Scrappy in the bracken.

Orienteering 28:00 [1]

Collecting controls, forgot a bag... had to find all sorts of places to put them...

Running 15:00 [2]

Running home and warming up.

Note

Lungs felt awful today,hurt to run hard, time to start being a bit more serious with my Ventolin for my Asthma.

Tuesday Sep 2, 2014 #

Running 40:04 [2] 7.59 km (5:17 / km)

Pre-Breakfast run on Birkrigg. Beautiful morning.

Monday Sep 1, 2014 #

Running 40:26 [4] 7.84 km (5:09 / km)

3 Sets:
3 x 1 Lap (365m) 1:30 recovery @ 5k pace
1 x 3 laps @ Threshold Lap recovery

laps about 350m

1 lap times: 67s-69s
Threshold: 3:51 3:48 (3:23m/k)

Running 30:00 [2] 4.0 km (7:30 / km)

Warm up,drills, strides, warm down.

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