Training Log Archive: WillRiggIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
Running 25:45 [2] 4.65 km (5:32 / km) +171m 4:41 / km
Running 21:02 [2] 3.53 km (5:58 / km) +70m 5:25 / km
Running intervals 22:40 [4] 4.5 km (5:02 / km) +3m 5:01 / km
0.83,0.84,0.86
Then turned around bit harder on these reps
0.79,0.8
Good session on a tough loop with tight bends and small rises. Had to try hard to accelerate out of corners.
Running 9:27 [2] 1.78 km (5:19 / km)
Wednesday Jun 29, 2016 #
Running 15:00 [2] 2.0 km (7:30 / km)
Orienteering 45:38 [3] 6.19 km (7:22 / km) +195m 6:22 / km
Tuesday Jun 28, 2016 #
Note
Big shoutout for Håkon for putting us up! Good laugh over the last week and enjoyed the delicacy of Brown cheese with OJ Williams and Bonky P.
Running 1:02:41 [3] 10.11 km (6:12 / km) +686m 4:38 / km
Monday Jun 27, 2016 #
Running 1:00:11 [2] 11.94 km (5:02 / km) +202m 4:39 / km
Sunday Jun 26, 2016 #
Running 15:43 1.95 km (8:03 / km) +22m 7:37 / km
ahr:124 max:152
Orienteering 36:19 4.97 km (7:19 / km) +83m 6:45 / km
ahr:172 max:184
Still not feeling great so decided to take it steady. Meant I really could nail the O and leave Norway happy with a solid technical performance.
Running 10:52 1.58 km (6:52 / km) +15m 6:33 / km
ahr:134 max:150
Saturday Jun 25, 2016 #
Running 19:08 [2] 1.9 km (10:04 / km) +2m 10:01 / km
Orienteering 1:29:04 [2] 10.89 km (8:11 / km) +155m 7:38 / km
Felt really weak and a bit of sore throat, decided to sack it in after i was just so tired as I walking. Sacked it in at the furtherest point from the finish as well. I never learn.
Friday Jun 24, 2016 #
Running 27:14 5.12 km (5:19 / km) +90m 4:54 / km
ahr:142 max:166
Legs feeling pretty good with all this unplanned rest.
Running 16:23 [2] 1.91 km (8:35 / km) +26m 8:02 / km
Orienteering 14:47 [4] 3.86 km (3:50 / km) +45m 3:37 / km
Two bad routechoices on the long legs cost me a good position. Still groggy from cold. Think running this made me a bit worse but ah well was good competition prep.
Best quarantine ever watching Sarpsborg play, class.
Thursday Jun 23, 2016 #
Note
Running 6:10 [2] 0.96 km (6:26 / km) +47m 5:10 / km
Orienteering 26:35 [2] 3.81 km (6:59 / km) +86m 6:16 / km
Wednesday Jun 22, 2016 #
Note
Cross training (ROWING) 5:00 [5]
Running 5:44 1.0 km (5:44 / km) +17m 5:17 / km
ahr:120 max:138
Tuesday Jun 21, 2016 #
Note
Cross training 1:00:00 [1]
Monday Jun 20, 2016 #
Note
Sunday Jun 19, 2016 #
Note
(rest day)
Saturday Jun 18, 2016 #
Orienteering 1:07:00 [4] 12.2 km (5:30 / km) +158m 5:09 / km
Great fun, one minute miss, defeated by a crag and my compass strap coming off ruined what could of been a really good performance, also felt like i was going to shit myself in the last 3k which didn't help my speed, no chance of overtaking people in the green anyway. Not a bad first shot at 1st leg anyhow and had a ball when i was 21st at first tv control. Team finished 165th? 5 minutes off our top 150 target and Matt lost 5 minutes at changeover ;)
Running 20:00 [2] 3.82 km (5:14 / km) +4m 5:12 / km
Friday Jun 17, 2016 #
Running 4:09 [2] 0.55 km (7:36 / km) +1m 7:32 / km
Orienteering 38:47 [3] 5.89 km (6:35 / km) +60m 6:16 / km
Running 3:14 [2] 0.24 km (13:15 / km) +5m 12:01 / km
Thursday Jun 16, 2016 #
Running 12:21 2.28 km (5:26 / km)
ahr:135 max:145
Orienteering 1:15:51 10.56 km (7:11 / km) +70m 6:57 / km
ahr:168 max:193
Wednesday Jun 15, 2016 #
Running 34:19 5.9 km (5:49 / km) +146m 5:11 / km
ahr:130 max:156
Running 6:28 [2] 1.11 km (5:51 / km) +11m 5:34 / km
Orienteering 39:42 [4] 5.92 km (6:42 / km) +106m 6:09 / km
Running 18:17 [2] 2.23 km (8:11 / km) +33m 7:38 / km
Tuesday Jun 14, 2016 #
Running 32:42 4.87 km (6:43 / km) +55m 6:21 / km
ahr:140 max:160
Running 8:27 1.4 km (6:03 / km) +11m 5:49 / km
ahr:133 max:157
Orienteering 1:01:40 8.2 km (7:31 / km) +186m 6:45 / km
ahr:167 max:178
Running 17:27 1.34 km (13:01 / km) +27m 11:50 / km
ahr:118 max:142
Running 36:31 [2] 5.08 km (7:12 / km) +14m 7:06 / km
Monday Jun 13, 2016 #
Note
(rest day)
My shape is definitley pretty good atm, now for two weeks of honing the technique in Finland and Norway with good race practise at Jukola and O festivalen.
Delayed flight so no training tonight.
Sunday Jun 12, 2016 #
Running 15:37 [2] 1.62 km (9:38 / km) +2m 9:35 / km
Running 57:43 [3] 7.4 km (7:48 / km) +126m 7:11 / km
Saturday Jun 11, 2016 #
Running 26:43 [2] 2.86 km (9:21 / km) +1m 9:20 / km
Orienteering 15:45 [4] 3.8 km (4:09 / km) +9m 4:06 / km
Running 11:45 [2] 1.77 km (6:37 / km) +2m 6:35 / km
Running 11:47 [2] 1.55 km (7:36 / km) +2m 7:33 / km
Orienteering 16:45 [4] 4.01 km (4:10 / km) +8m 4:08 / km
Good then orienteered a control ahead of myself so lost a fair bit of time. Wrong shoe choice as well. Top Junior but Dane had a mare.
Running 5:09 [2] 0.69 km (7:25 / km) +1m 7:22 / km
Thursday Jun 9, 2016 #
Running 10:19 [2] 2.0 km (5:10 / km) +17m 4:57 / km
Orienteering 37:14 6.03 km (6:10 / km) +106m 5:40 / km
Running 8:33 [2] 1.5 km (5:42 / km)
Strength & Conditioning 35:00 [1]
Wednesday Jun 8, 2016 #
Orienteering 52:26 9.96 km (5:16 / km) +3m 5:15 / km
ahr:131 max:166
Nice and easy this morning with two really fun line courses and half a normal course. Peter took a bit of a fall and malled his leg. Oh Peter.
Orienteering 48:58 8.81 km (5:33 / km) +3m 5:33 / km
ahr:148 max:180
Good for the last 3 intervals when i started concentrating on the map a bit more and giving myself a bit more time to plan. Some shiters though as well. Feeling a bit flat but better than this morning.
Running 15:28 2.24 km (6:53 / km) +5m 6:49 / km
ahr:127 max:148
Tuesday Jun 7, 2016 #
Running 26:01 [2] 4.61 km (5:39 / km) +169m 4:46 / km
Running 22:04 [2] 3.81 km (5:47 / km) +2m 5:46 / km
Running 43:04 11.09 km (3:53 / km) +3m 3:53 / km
ahr:169 max:184
6 min tempo, 4 min, 3 x 3 min, 5 x 90s, 4 x 30s
Nice session and felt pretty strong, gradually just worked into it because I had no idea who was the same sort of pace as me. Feeling really good on the threes and was progressively getting faster until I was just behind Dane on the last one. 90's and 30's were good to finish with some speed. Dane was quite the big dog on the 30's. Good intensity though not like a flat out kill yourself session which is what is needed with tomorrow being a tough day and the weekend being quite tough.
Loved the session, the group was literally like 100 strong, beats doing intervals with like 3 people at Barrow! Pretty cool to be running alongside people like Steph Twell.
Running 15:09 2.52 km (6:01 / km) +4m 5:59 / km
ahr:138 max:145
Monday Jun 6, 2016 #
Note
(rest day)
Sunday Jun 5, 2016 #
Running 6:48 0.87 km (7:47 / km) +1m 7:45 / km
ahr:116 max:141
Orienteering 51:34 9.92 km (5:12 / km) +250m 4:37 / km
ahr:171 max:177
Tired but put in a good effort to finish off a good week. No big mistakes but a few places where i was unsure and getting away with not have a great plan at the end of the leg on a few legs towards the end when i was tired. Slogging it out in the final part of the race. Good visualisation of the contours though, feel quite comfortable in this terrain type.
Running 6:18 1.04 km (6:03 / km)
ahr:135 max:140
Strength & Conditioning 45:00 [1]
Saturday Jun 4, 2016 #
Running 24:22 3.01 km (8:05 / km) +5m 8:01 / km
ahr:125 max:163
Running 37:05 5.34 km (6:57 / km) +2m 6:56 / km
ahr:143 max:179
3(600,400,200) with tubs on the track. 2:30 after the 600's, 2:00 after the 400's and 4 minutes between sets. Last set we gave ourself a bit more time so we could keep up the quality. Probably put it out there as one of the hardest sessions i've done. Or I've just forgotten how hard short intervals are. Ali dicked me on the 2nd 200 #neverforget
1:39, 65, 30
1:39, 63, 29
1:38, 65, 29
Running 7:10 0.9 km (7:57 / km) +3m 7:49 / km
ahr:138 max:143
Running 21:06 2.92 km (7:13 / km) +199m 5:23 / km
ahr:136 max:149
Orienteering 34:20 4.34 km (7:54 / km) +97m 7:07 / km
ahr:160 max:169
Came across a dodgey skite den in the woods with a lot of clothes/bags hanging around. Didn't know Ali was doing more than 30 minutes so when I had to wait I while for him I thought he had been kidnapped and was nearly about to go back into the forest unkidnap him until he suddenly appeared however all turned out well.
Some crazy woman also tried to kill us on the way there and nearly a head on collision but thankfully about half second before she was about to crash in to me she decided to swerve on to her side of rode, what a thoughtful thing to do.
Running 15:00 2.68 km (5:36 / km)
ahr:124 max:146
Friday Jun 3, 2016 #
Strength & Conditioning 45:00 [1]
Running 1:41:18 13.34 km (7:35 / km) +865m 5:44 / km
ahr:145 max:172
Thursday Jun 2, 2016 #
Running 22:47 4.09 km (5:34 / km) +129m 4:48 / km
ahr:138 max:156
Running 4:10 0.34 km (12:17 / km) +1m 12:07 / km
ahr:131 max:143
Running 23:11 6.32 km (3:40 / km) +89m 3:26 / km
ahr:171 max:183
BCR session and they did it on the normal loop i normally do it on which was good. Changing direction each rep so you could catch up the slower runners. Harry S turned up so good to run with him. Ran just in front of him or behind him on all the reps apart from rep 2 where he either just destroyed it or i died a bit.
Legs tired (no surprise there after yesterday) but managed to hold form and push through it. Lush weather.
Running 13:15 2.34 km (5:40 / km) +17m 5:28 / km
ahr:146 max:153
Wednesday Jun 1, 2016 #
Running 1:15:15 10.29 km (7:19 / km) +710m 5:26 / km
ahr:153 max:180
On the first climb up Blisco bottom of calves/junction to achilles was really tight and was actually making me climb like sloth then after the descent off blisco its just loosened off and then started feeling good up the climb up to Long top. Had the same thing up Helvellyn on the first climb. Maybe just need to do a bit more rolling. Legs felt fine. Chest a little tight upon finishing.
Correction: I didn't actually make it to Long top, it was misty af up there and just assumed the summit I was at was it oops.
Orienteering 1:07:00 [3] 8.0 km (8:23 / km) +250m 7:15 / km
It didn't start well with me missing the first control by like 4 minutes, and i don't think i picked a particulary took good order to get all the controls in. After the first initial miss I got things together for majority of controls. On the second loop getting the odds i started to die a bit and loose concentration and in the end sacked a control. Didn't bring a watch so had know idea how long i was out, pretty funny when i saw my splits! Last 5 minutes were pure bonk and was happy to wade out the forest to the finish. Score champion Jack Wright sorted me out with a bit of flapjack (He's taken up baking as his new passion) after which seemed to perk me up a bit! Well i won't be going back to thwaite head for a while... Up there in 'Britains top 10 most dirty areas'
Running 5:00 [2] 1.0 km (5:00 / km)