Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Running	20	11:18:37	66.29		106.68		561
Orienteering	11	10:30:03	55.57	(11:20)	89.43	(7:03)	1358
Strength & Conditioning	4	1:40:00
Cross training	1	25:00
Total	23	23:53:40	121.86		196.11		1919

1:56

0:00

» now

Tuesday Jun 30, 2015 #

Running 23:00 [1] 3.94 km (5:50 / km)

Recovery run with Pat on his normal run as he is trying to regain some fitness after 4 years of not training.

Note

Played 1 hour of tennis today in the sun.

Monday Jun 29, 2015 #

Running 1:15:00 [3]

Long run in the Fells. Solid 40 min of climbing. Legs felt the best they have ever felt on the hills. Really nice confidence boost just before jwoc especially as I was doubting my shape a bit.

Sunday Jun 28, 2015 #

Running 45:00 [2] 9.32 km (4:50 / km)

Easy on Birkrigg with Mike. Felt good, left calf a little tight still from thursdays session. Got some good climb in.

Saturday Jun 27, 2015 #

Running warm up/down 21:50 [2] 3.06 km (7:08 / km)

Orienteering 23:33 [4] 4.71 km (5:00 / km) +20m 4:54 / km

Middle distance race on Haverigg. After going on a huge map hunt to find out who had my map, I Finally manged to get a run in after 30 minutes of asking different people. Unfortunately by then they had taken the start down so I couldn't do call up properly. Went well though, some small time losses but felt quite good and was happy with my shape.

Friday Jun 26, 2015 #

Running 52:13 [2] 9.94 km (5:15 / km)

Gentle up Hoad with Angus and then carried on back home to mine and increased the pace a little.

Thursday Jun 25, 2015 #

Running warm up/down 9:04 [2] 1.67 km (5:26 / km)

Running 27:45 [5] 5.09 km (5:27 / km)

5min tempo [3mins]
5 x 1min hills [jog down recovery] [3mins]
5min tempo

BC session was 25 mins of reps so I just did 15 mins since it's close to JWOC. All on trails. Felt pretty strong which is nice especially after this recent illness had me pretty down. last tempo was more of a rep.

3:27 pace on undulating trails for both tempos.

Running warm up/down 5:52 [2]

Drills.

Running warm up/down 20:01 [2] 3.63 km (5:31 / km)

Warm up.

Wednesday Jun 24, 2015 #

Running 33:09 [2] 6.17 km (5:22 / km)

Easy run back with Angus. Good chat meant this run flew by.

Tuesday Jun 23, 2015 #

Cross training 25:00 [2]

To Angus's and back.

Monday Jun 22, 2015 #

Note
(sick)

Patience is a virtue.

C • Ha Gayyyyyy 1

Sunday Jun 21, 2015 #

Note
(sick)

Rest and then easy training until illness has gone.

Saturday Jun 20, 2015 #

Orienteering 58:00 [3] 7.8 km (7:26 / km)
(sick)

Felt okay for about 30 minutes and was only like a min off Aidan and then body just shut down and brain along with it. Shouldn't of run. Still ill. At least I know I can run hard for 30 mins and JWOC is a lot shorter than that for middle distance.

Friday Jun 19, 2015 #

Note
(sick)

Feeling better, but more bunged up. Rather ill now than at JWOC. Probably miss the Schihallion sprint and hopefully be okay for tomorrow.

Thursday Jun 18, 2015 #

Note
(sick)

Got a bit of a cold. Probably from all the travelling.

Wednesday Jun 17, 2015 #

Orienteering 41:15 [3] 7.12 km (5:48 / km) +105m 5:24 / km

Long training which I cut short because guts started playing up. Body is not used to running early in the morning.

Tuesday Jun 16, 2015 #

Running 42:03 [2] 7.26 km (5:48 / km)

To and from Ravinen training.

Orienteering 57:57 [3] 8.83 km (6:34 / km)

Ravinen training.
Bit of fun with a draw your own map exercise, went well for the first two then fucked one because my map was shite so just went to the normal map and orienteered well, leg felts good.

Monday Jun 15, 2015 #

Running 30:00 [2] 5.0 km (6:00 / km)

Easy recovery run with the biggest lid going Leutch.

Sunday Jun 14, 2015 #

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

Orienteering 54:19 [4] 9.44 km (5:45 / km) +41m 5:38 / km

Jukola.

Can't remember the last time my legs felt this good in a race. Set off with noone about me and was really going well and focussing on my own race and then I started passsing people and then started getting distracting by the millions of gaffles.

A lot of my splits were top 20/30 and it's nice to know I could of had the potential to do a pretty solid race against some good orienteers! I was actually in 21st place after the first 5 controls only 1:24 down.

Then I literally shat it and did 4 awful controls in a row, distracted by a lot of people to the 6th kept on my line though and then I was literally stood above it but didn't have the confidence to keep going so wasted about 1:20, rushed the next one and lost 1:17. To 8 got pushed down the slope and missed the gap in the hills I was going for so had to cut through shit loads of green +1:55. Bollocksed up 9 because I followed some Linne guy to the wrong gaffle think he was a leg 5 runner. Settled down after that and only made two smaller misses. 45 secs each.

Definitely need more practice where there are more runners in the forest or just to really focus myself and block out what everyone is doing.

Amazing experience though and will definitely be back next year, loved it! Finished 108/1641. And dropped 31 places. EUOC finished 208th and with quite a few shitty runs as well, so pretty decent.

Saturday Jun 13, 2015 #

Note
(rest day)

Thursday Jun 11, 2015 #

Orienteering 47:34 [3] 7.03 km (6:46 / km) +173m 6:01 / km

Long and Middle training on Juvstaul.

Pretty decent Nav,bit of a slog on the uphill marshes.

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)

Running 15:58 [2] 2.06 km (7:45 / km) +33m 7:11 / km

Running back to the compass I misplaced so could get the training volume in and some dirty terrain time. Nixon got eaten by a marsh, had to save him before it swallowed him whole. Think the whole of Rauland heard him scream like a girl.

Running 20:00 [2] 2.73 km (7:20 / km)

Having excellent GoPro banter.Probably the fastest we orienteered all week. Borrowed someone's compass, misplaced it so I could get some miles in the tank.

Orienteering 22:01 [3] 3.06 km (7:12 / km) +100m 6:11 / km

Middle distance training on Sauriaa.
Did it without a compass and went really well, made me focus a bit more on the detail. Made a minute miss on one of the legs though and this was could be partly because I didn't have a compass. One of the best trainings though, such a nice area!

Wednesday Jun 10, 2015 #

Orienteering 43:44 [3] 5.0 km (8:45 / km) +119m 7:49 / km

Davui
Orienteering miles better today (discluding the long leg). Main reason was I was giving myself more time to make a plan at the control. I think I should do this more in trickier terrain. Terrain was really tough on this map, lots of up and downs.

Running warm up/down 7:15 [2] 1.08 km (6:43 / km)

Orienteering 40:32 [3] 5.26 km (7:42 / km) +115m 6:57 / km

Naving okay until I got a entire tree in to my eye and therefore got really disorientated and missed the next control. Orienteering better when I was giving myself time to set the needle instead of storming straight out of the control and then banna'ing like a twat.

Strength & Conditioning 25:00 [3]

currently a protein bar, it's chocolate & peanut this time. I'm seeing huge gains already.

C • GAINS 1

Tuesday Jun 9, 2015 #

Orienteering 40:47 [2] 4.78 km (8:32 / km) +159m 7:19 / km

Restarted my watch and finished the rest of the course. One small miss on a boulder in a really scrappy area, just went below it. Just taking it easy from here though. Learning about the routechoices on the long legs.

Orienteering 26:22 [3] 3.06 km (8:37 / km) +124m 7:10 / km

Sauriaa, going well, good nav then made a min miss needed a bit more detail in the circle, literally just on the crag below. on a long leg up the hill made a big miss by stopping to early, routechoice was okay but maybe could of been safer.

Learning.

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)

Orienteering 30:00 [3] 4.0 km (7:30 / km) +61m 6:58 / km

Some pretty good nav, one a bit shit control and then a miss on a bit of a bingo pit. Need to focus more on my compass on the quick changes in direction on this middle style training.

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

Monday Jun 8, 2015 #

Running 6:52 [2] 1.07 km (6:25 / km) +12m 6:05 / km

Orienteering 42:03 [3] 6.23 km (6:45 / km) +115m 6:11 / km

Two loops of Juvstaul. Really enjoyed the terrain. Generally pretty good, few problems with my compass and some small misses. Second loop a bit faster.

Orienteering 21:21 [2] 2.09 km (10:13 / km) +133m 7:45 / km

Jog to start and then line course.

Normally despise line courses but this went quite well. Still think its a bit of a useless way of training your technique.

Strength & Conditioning 20:00 [5]

I ate a protein bar.It wasn't very good.

Sunday Jun 7, 2015 #

Running warm up/down 9:31 [2] 1.18 km (8:04 / km)

Cool down jog, got a free WOC 2016 headband. Winning.

Orienteering 23:35 [4] 3.89 km (6:04 / km) +93m 5:25 / km

WC spectator race. Shit planning, shit area.

Destroyed Nixon in more ways than one.

Running warm up/down 9:23 [2] 1.66 km (5:39 / km)

Saturday Jun 6, 2015 #

Running 29:30 [2] 5.84 km (5:03 / km)

Morning jog from Chris's around the meadows before travelling.

Friday Jun 5, 2015 #

Running warm up/down 9:10 [2] 1.78 km (5:09 / km)

Running 29:48 [5] 6.78 km (4:24 / km)

5 x 1000 [3:00] along the canal
3:20
3:19
3:18
3:21
3:15

Much better feeling in my body today which is a HUGE relief! Small headwind on half of the last two k's.

On one of my recoveries a woman was shouting "Go on,Go on!" and jumping up and down. Why are you cheering me on my recoveries you weirdo.

On another one of my recoveries a middle aged man said "You've slowed down a lot lad" that's because it's a interval session you mong.

Running 9:13 [2] 1.74 km (5:18 / km)

Strength & Conditioning 10:00 [3]

Thursday Jun 4, 2015 #

Note
(rest day)

Listening to my body, intervals moved to tomorrow.

Wednesday Jun 3, 2015 #

Running 29:00 [3] 6.0 km (4:50 / km) +210m 4:07 / km

Run around Haverthwaite before newton fell, taking in two climbs of it. Not to sure about distance and climb because garmin was charging.

Orienteering 57:00 [3] 7.13 km (8:00 / km)

Newton Fell.

Score course of 30 control, but drew my own course of 20 controls on to make some trickier legs. Took it steady. Area really tricky in the wooded bit with lots of vegetation thought I naved quite well apart from one control. Veg seemed to push me off on every control. Fell and smashed my quad on a rootstock at one control and had to take a 30second break. From here my body just seemed to go in to shut down :/ found it really hard to get going again body was just saying no... maybe time to have a rest day. Felt okay running at haverthwaite, don't know what's up.

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

Warm up and some drills, feeling okay...

Tuesday Jun 2, 2015 #

Running 22:00 [2] 3.72 km (5:55 / km)

Warm up jog + a few drills. Cool down jog.

Running 21:00 [5] 3.26 km (6:27 / km) +264m 4:35 / km

Hills
4 x 3min [3mins]

Really tough session, heart beating out my chest and lungs on fire by the end. Hill was brutal for the session, with two massive kicks in gradient in it. Maybe it's a better idea to pick a hill with a more constant gradient for a session like this. Absolutely on my arse by the end of the session.

Monday Jun 1, 2015 #

Running 21:00 [1] 3.9 km (5:23 / km) +42m 5:07 / km

Recovery jog in some minging conditions.

Strength & Conditioning 45:00 [3]

« Earlier | Later »