Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	23	17:23:32	136.68	(7:38)	219.96	(4:45)	1453
Orienteering	5	5:34:36	31.67	(10:34)	50.96	(6:34)	1424
Strength & Conditioning	1	30:00
Cross training	1	10:00
Total	23	23:38:08	168.34		270.92		2877

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Sunday Nov 30, 2014 #

Orienteering 1:24:05 [3] 11.34 km (7:25 / km) +325m 6:29 / km

Holme Fell Long Training,

Took it steady, not very tired at the end so a good sign aerobic base is coming along well. Main foucs was on routechoice today and went pretty well, think I missed one routechoice back onto the fell where I could of taken a path instead of slogging through a marsh. Some legs switched off a bit and lack of plan, need to force myself to plan when it comes to nearer the end of a training/race.

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

Saturday Nov 29, 2014 #

Orienteering 21:30 [3] 2.5 km (8:36 / km) +103m 7:08 / km

Graythwaite.

Clean orienteering, Slow running: my shoe was literally falling apart so running was a bit of an effort to stay on my feet.

Orienteering 13:15 [3] 1.58 km (8:23 / km) +64m 6:58 / km

Contour only.

Ran this one hard with Mark and Andrew, flowing really well, caught up mark by two minutes, small 10s miss in the green, must use my commpass more strictly!

Running 10:00 [2] 1.13 km (8:51 / km)

Warm up with Beth some on track, some in terrain.

Orienteering 15:18 [3] 2.45 km (6:15 / km) +41m 5:46 / km

Attack point exercise on Bishops Wood.

Orienteering 22:31 [3] 3.04 km (7:24 / km) +71m 6:38 / km

Re running some of the middle, mostl easly ran the two legs that I mucked up hard.

Orienteering 23:25 [4] 3.8 km (6:10 / km) +80m 5:35 / km

Middle training

Ran this hard, all was going really well until I started orienteering from a control ahead of myself got really confused and then realised so just carried on ooops.

Running 10:00 [2] 1.54 km (6:30 / km) +36m 5:49 / km

Running 5:00 [2] 0.7 km (7:09 / km)

Running between starts.

Friday Nov 28, 2014 #

Running 35:32 [3] 7.63 km (4:39 / km) +49m 4:31 / km

Easy with Ben. Calf a bit stiff but not as bad I thought.

Thursday Nov 27, 2014 #

Note
(injured)

Calf hurting, resting and stretching it. No long run again :(

C • Let me guess... 3

Wednesday Nov 26, 2014 #

Running 34:00 [4] 8.0 km (4:15 / km)

Track session
6m [2m] 2(3) [90s] 4(90s) [1m] 6m

enjoyed it, wore spikes and was so much faster because the track is so slippy at this time of year.

Garmin died so guess at distance

Running 25:00 [2] 3.0 km (8:20 / km)

warm up, drills and strides. Cool down.

Note

Calves stiff, right one a bit worse....hopefully haven't pulled it.

Tuesday Nov 25, 2014 #

Running 1:03:58 [3] 15.06 km (4:15 / km) +118m 4:05 / km

Steady run, did the route Mark showed me: Union Canal-Walkway of Leith. Nice run, got a bit lost on the numerous paths around Walkway of Leith. Good Pace :)

C • WoL 2

Monday Nov 24, 2014 #

Running 36:32 [3] 9.14 km (4:00 / km) +67m 3:51 / km

Run with James,Ben,Callum and Ross. Split off to me James and Ben. James pushing the pace tonight, not much energy from no lunch and a bowl of weetos at 5pm....

C • food 2

Running 6:00 [1] 1.0 km (6:00 / km)

To cse and back.

Sunday Nov 23, 2014 #

Orienteering 1:20:00 [3] 12.65 km (6:19 / km) +400m 5:28 / km

Routechoice Long course with Joe and Mark. Went well, running strong and a bit faster than the other boys, nice and rested after not doing the parkrun.

Control pick.

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

Warm up and drills/strides.

Running 5:00 [2] 0.78 km (6:25 / km)

Cool down.

Saturday Nov 22, 2014 #

Note
(sick)

Not well enough to the British squad training on the saturday.

Friday Nov 21, 2014 #

Note
(sick)

Don't feel like death today had a nice 11 hour sleep, feel a lot better just really bunged up. Hopefully it will all be gone by tomorrow so I can train hard at the GBR squad weeked. Tempting to train these last few days but I'd rather miss 3 days instead of missing a whole week or so.

Thursday Nov 20, 2014 #

Note
(sick)

:( end to a good block of training...

Wednesday Nov 19, 2014 #

Note
(rest day)

Lot of Uni work: Lab report due in(10 Pages) and got on with my continous assessment. Feeling a little bit ill so worked quite well I had a rest day today, hope to be well enough for long run tomorrow.

Tuesday Nov 18, 2014 #

Running 51:30 [2] 11.19 km (4:36 / km) +71m 4:28 / km

Run with the uni mates, Euan did one lap, jack did two laps. Easy pace, legs feeling a bit better today.

Monday Nov 17, 2014 #

Running 46:40 [2] 10.08 km (4:38 / km) +79m 4:27 / km

Easy with Ben, very stiff calves from Braids. Good stretch afterwards.

Sunday Nov 16, 2014 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +400m 5:00 / km

Easy on the seat with Leeds Uni. Nice morning, everyone feeling the efffects of the braids after party(especially Angus)

Saturday Nov 15, 2014 #

Running 36:00 [5] 9.36 km (3:51 / km) +200m 3:28 / km

Braids XC

Boxed in at the start, people just pussyfooting all the downhill sections so impossible to get past! managed to start picking up lots of places though and suppose this was mentally good. Only poor part of the race was 2nd lap up the hill, arms were a bit cold and could just not get them pumping. Really, really fun race though! I'll know for next time to get near the front and not get stuck behind all the banter starters, defintely lost a lot of time from this.

Running 30:00 [2] 6.0 km (5:00 / km)

Friday Nov 14, 2014 #

Running 50:00 [2] 10.91 km (4:35 / km)

Thursday Nov 13, 2014 #

Running 1:15:00 [2] 17.0 km (4:25 / km)

Easy pace long run.

Wednesday Nov 12, 2014 #

Running 15:04 [1] 2.39 km (6:18 / km)

Cool down with Kamilla.

Running 25:00 [2] 3.0 km (8:20 / km)

Warm up with Alison, few plyometric things with the sprinters, drills + strides with Kamilla.

Running 27:19 [5] 6.04 km (4:31 / km)

5 x 1k (1:30 rest)

Spilts all over the place...

3:24 3:18 3:26 3:30 3:22

Just me on my own today everyone's either injured or away. So slippy underfoot, every time I put my foot down it slipped backwards, head wind as well. Considering I was running 3:10's km for the 3mins efforts two weeks ago, think it was just the bad conditions making slow times. Might considering wearing spikes next time if it's as wet.

Monday Nov 10, 2014 #

Running 45:00 [2] 10.0 km (4:30 / km)

Easy run with Ben and Ross.

Sunday Nov 9, 2014 #

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

Running 7:00 [2] 1.2 km (5:50 / km)

Orienteering 1:00:49 [4] 10.1 km (6:01 / km) +320m 5:12 / km

Scottish Student Champs,

Minging area, Pushed quite hard at the start and going well through the butterfly passed Alex when he missed and then caught Samuel, he took a fall on the leg to 20 so stopped to see if he was okay,(+30s) nasty bruise but once he said he was okay I went on venturing through the thousands of nettles and brambles. Felt like I should of pushed myself a bit harder around this point because felt like I was just in a bit of a cruising mode. Bad miss on 24 went up the slope to early, stupid mistake lost about 2:20 here.Bit of a lack of a plan as I underestimated the control.Clean after that to the finish but lost quite a bit of momentum.
http://obasen.orientering.se/winsplits/online/en/d...

Note

two 70kish weeks, will build up to 80 soon.

Saturday Nov 8, 2014 #

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

A wee warm up jog with ross and then some drills with Chris.

Running 6:00 [1] 1.0 km (6:00 / km)

Cool down with Chris. Minging weather.

Orienteering race 13:43 [5] 3.5 km (3:55 / km) +20m 3:49 / km

Scottish Uni's Sprint Relay.

Set off In third behind Chris and another guy, only gaffle I had was no.1, managed to close down on Chris by taking a better route on 17, got ahead of him the next few but then he took the lead for the remaining few controls and just finished a few seconds after him to hand over in 2nd.

Fastest leg of the day and HW 3rd!!! not bad! http://www.clydesideorienteers.org.uk/documents/ge...

Note

Rolled my Achilles and it felt better today :)

C • :) 2

Friday Nov 7, 2014 #

Running 44:05 [3] 8.05 km (5:29 / km) +303m 4:37 / km

Arthurs Seat.

Just 50 mins earlier I was talking to Sasha about his bad Achilles, half way through the run my tightened up and feels a bit weird now :( Took it easier for the last 20 mins.

Unsure about what to do at the weekend...?

Felt okay on the hills once I got into a good rhythm.

C • treadmill 7

Thursday Nov 6, 2014 #

Running 1:03:00 [3] 15.0 km (4:12 / km)

Treadmill session with James.

If I can run on the most boring,mind numbing machine in the world for over an hour...I can get through any maths lecture at 9:15 in the morning; real confidence booster.

4:15 for 20mins 4:10 for 20 mins 4:05 for 10 4:00 for 5mins then 3:50 for 2m30 then 3:30 for remaining 2:20 then cool down.

Legs felt good today, it all felt easy :)

Running 5:00 [3] 1.0 km (5:00 / km)

Run to gym and back + running on one of the treadmills, set it for 4:10 mpk's and nearly got thrown off the back, turns out it was in mins per mile lol.

C • that made me laugh hahahhaaha 3

Strength & Conditioning 30:00 [3]

circuits: 2 laps

Wednesday Nov 5, 2014 #

Note
(rest day)

Rest day today instead of Friday. Will do a solo interval session tomorrow instead.

Tuesday Nov 4, 2014 #

Running 49:01 [3] 11.02 km (4:27 / km)

2 laps of Campus. Legs felt flat.

Monday Nov 3, 2014 #

Running 41:00 [3] 10.6 km (3:52 / km) +80m 3:44 / km

To the CSE. Run to Currie and around Research park, back to CSE and back to halls. Decent pace with Ross and Ben.

Sunday Nov 2, 2014 #

Running 22:00 [3] 5.5 km (4:00 / km)

Treadmill, gradually ramped up the pace.

Cross training 10:00 [1]

Cool down on bike.

Note

Meant to go out on a long one today with Ali but he was feeling a bit Ill. Struggled to find the motivation myself so just went to the gym.

Sucks that there is like no one at HW to train with.

C • Post on FB 2

Saturday Nov 1, 2014 #

Running 28:51 [4] 7.64 km (3:47 / km) +50m 3:39 / km

Ian Scally Road Relays,
Really really bad idea doing this after Haloween last night haha, felt awful! Went out like a steam train straight through two teams, got to like halfway and just died! Barely had breakfest and was sweating a some substance out which wasn't sweat. Very very happy to see the finish line. Didn't drop any places which is alright.

C • Time for AA 3

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

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