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Training Log Archive: WillRigg

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
Running	32	34:23:00	245.62	(8:24)	395.29	(5:13)	5217
Strength & Conditioning	9	8:25:00
Orienteering	2	2:28:39	13.99	(10:38)	22.51	(6:36)	671
Cross training	1	30:00
Total	36	45:46:39	259.61		417.8		5888
[1-5]	36	45:08:45

2:50

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Wednesday Nov 30, 2016 #

Running 2:03:48 [2] 22.18 km (5:35 / km) +585m 4:56 / km
ahr:149 max:179

Long Seat run with EUOC ending up with Colm, Tim and I. Steady effort up the crags and radical road. MFD as grindy as ever. Right leg felt quite tight towards the end, think i need to get on some more calf raises. Beaut sunset at the end.

Tuesday Nov 29, 2016 #

Running 18:07 [2] 3.12 km (5:48 / km)

Running 36:30 9.47 km (3:51 / km) +70m 3:43 / km
ahr:175

4 x 8min [90s]

V tired and still hungover from night before, felt disgustingly slow, proper grit to just see it out tonight. Good to get it done all the same! Still getting HR just about up to the right zone.

Running 14:20 [2] 2.94 km (4:53 / km)

Running 15:00 [1] 1.0 km (15:00 / km)

Drills and strides.

Monday Nov 28, 2016 #

Strength & Conditioning 1:00:00 [1]

HW session.

Got some good pointers on form today with regards to RDL and roll outs need to tilt hips a bit more and not bend knees as much on RDL.

Running 32:05 [2] 6.57 km (4:53 / km) +40m 4:44 / km
ahr:139

Only time for a short run with Colm this evening with xmas meal and in uni revising for most of the day.

Sunday Nov 27, 2016 #

Running 1:28:59 [2] 17.0 km (5:14 / km) +380m 4:42 / km

Decent run with an absolute squadren of about 10 or so lads today. Had a thrilling experience on blackford climbing the rocks however spotted a 50% chance of death so turned around and was sensible. Feeling pretty good but a bit tight here and there. Doms from thursday have only just about gone...

Saturday Nov 26, 2016 #

11 AM

Running 25:47 [2] 5.14 km (5:01 / km)

Running 35:55 7.23 km (4:58 / km)
ahr:163 max:186

4 x 3min [90s] 6 x 300m [90s] with Dan,Jack,Tam,Tim and Ewan.

Decent enough effort on the three's 3:19's, then 3:12's for last three and then everyone gutting themselves on the 300's towards the end. Last rep was an actual scene of devastation at the 'finish line'.

300's: 50,49,49,48,48,46

12 PM

Running 23:16 [2] 4.3 km (5:25 / km)

Friday Nov 25, 2016 #

Running 1:00:00 [2] 12.45 km (4:49 / km) +65m 4:42 / km

Easy along the canal and back with Colm. The DOMS were unreal.

Thursday Nov 24, 2016 #

Strength & Conditioning 1:00:00 [1]

Running 46:12 [2] 9.12 km (5:04 / km) +78m 4:51 / km

Pre and post gym shuffle. Some pretty bad insta doms from bulgarian split squats because of doing 40kg. Edinburgh looking very crisp and frosty!

Running 1:04:10 [2] 11.9 km (5:24 / km) +212m 4:57 / km
ahr:136 max:158

Wednesday Nov 23, 2016 #

Running 1:45:21 17.9 km (5:53 / km) +633m 5:00 / km

Long run, feeling very tight/tired up the hills beaut evening though! Spent most of the run digesting my food. More of a steady run with the dirty pace Tam was setting but went with it and put a bit of gradual effort in with Ewan on the radical road climb.

Tuesday Nov 22, 2016 #

8 AM

Running 31:00 [2] 6.5 km (4:46 / km)

Early morning with Dan and Chicken. Seemed to go pretty quickly.

6 PM

Running 35:00 [4] 9.25 km (3:47 / km) +40m 3:42 / km

5 x 6min [1min]

Another good session in the bag tonight and hopefully some evidence that Saturday was just an off day with some poor prep. Good running vibes are back!

Same group as usual with Jack setting a good pace. Got in my head that the session was 6 reps for some reason so wasn't pushing as much on the 4th rep as still thought there was 2 more... but least it meant i could finish strong on the last rep with Jack!

Running 30:00 [2] 4.2 km (7:09 / km)

Warm up jog to the kf then drills and strides.

7 PM

Running 24:30 [2] 4.21 km (5:49 / km) +75m 5:21 / km

Cool down with Big Euzie, Sneaky Snake Colm and 'Gay Bestfriend' Carcas.

C • Here for you hunny xx 2

Monday Nov 21, 2016 #

Strength & Conditioning 1:00:00 [1]

7 PM

Running 1:12:21 [2] 15.13 km (4:47 / km) +107m 4:37 / km

Easy with Colm, hearing some cracking stories. Legs feeling good, bit of a tickle in my throat.

Sunday Nov 20, 2016 #

Running 42:00 [2] 7.7 km (5:27 / km)

Post skite cure. Hanging out my arse.

Saturday Nov 19, 2016 #

Running 17:35 [4] 4.65 km (3:47 / km) +100m 3:25 / km

DNF

Thought with the way i've been running in sessions recently i could give this a good shot and do alright. Took it steady in the beginning and aimed to start ramping it up after the small lap. However I could just not get the intensity up at all. Decided to call it a day when Leutch went past me instead of having a mental battle with myself to why i was running so slow. At least this 'easy week' has been very easy!

Hopefully just one of those days.... getting there late and a shite warm up probably didn't help along with the sauna last night as well as maybe the easy week lethargic feels.

Class running by the Alex's and Jack! g'wan lads.

Running 20:00 [2] 4.0 km (5:00 / km)

Friday Nov 18, 2016 #

Cross training 30:00 [1]

Some very funny craic from young Alex.

Strength & Conditioning 25:00 [0]

Mobility

Thursday Nov 17, 2016 #

Strength & Conditioning 1:00:00 [1]

Feeling rough.

Running 52:18 [2] 11.07 km (4:43 / km) +126m 4:28 / km

Easy with Jack to check out Craigmillar.

Wednesday Nov 16, 2016 #

Running 1:24:27 [2] 13.83 km (6:06 / km) +392m 5:21 / km
ahr:142 max:168

Easy on the seat, cut it short with J... Only turned out 5mins short ooops.

Tuesday Nov 15, 2016 #

Running warm up/down 42:00 [2] 7.0 km (6:00 / km)

Running 36:00 9.69 km (3:43 / km) +60m 3:36 / km
ahr:177 max:186

6 x 5 min [1min]

Good session done in a nice pack with Dan,Jack and Carcas. Felt better than last week again. Some great banter going down on the last minute of the last rep.

Monday Nov 14, 2016 #

Strength & Conditioning 1:00:00 [1]

Sunday Nov 13, 2016 #

Orienteering 1:18:36 12.22 km (6:26 / km) +401m 5:32 / km

Wasn't happening today, was in two minds whether to actually do this so my motivation wasn't really there.... hence as soon as I made a miss and had to slog back up the hill it was game over for actually pushing.

The rest of the course i just decided to chill as it hit me how tired i actually was. But when i chill i don't really concentrate and made a fair few stupid blunders because of it! So in the end was just reinforcing some bad technique.

C • Oh dear mate, it looks like... 2

Running 30:00 [2] 4.0 km (7:30 / km) +178m 6:08 / km

Saturday Nov 12, 2016 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km) +15m 5:58 / km

Orienteering 37:30 [3] 4.68 km (8:01 / km) +120m 7:06 / km
ahr:167

Night O in Stony Hazel, area was knee high brambles most the way which made it pretty tough going to say the least! Just did it in a pack with the boys which was good bants but not great for making you concentrate too hard as I though i was a control ahead at one point! Best part was seeing Euzie face plant at the end, classic euzie.

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

Orienteering race 32:33 [4] 5.61 km (5:48 / km) +150m 5:07 / km
ahr:182

Medium preparations, stable race. It was difficult to beat me but it was possible #King José.

Very happy with the technical execution but lost lots of 10-15s on microroutechoices i think. Great feeling to finish with a clean race for the first time in donkeys! http://www.lakeland-orienteering.org.uk/results-ar...

Friday Nov 11, 2016 #

Note
(rest day)

Planned rest day post skite.

Thursday Nov 10, 2016 #

Strength & Conditioning 1:00:00 [1]

bench is lyf

Note

Cough/lungs a lot better today.

Running 22:52 [2] 4.5 km (5:05 / km) +45m 4:50 / km

To KB and some jogging.

Running 1:05:41 11.8 km (5:34 / km) +49m 5:27 / km

To Liberton and then mass start sprintervals. Supposed to be quite an easy day so decided to miss the 3rd rep which was pretty much dead running the whole way and then slowly push a bit more on each rep. Came back 3rd,2nd,1st. Some good stuff on the last loop but only got away with the last leg route choice because of running better early on - too many turns.

Wednesday Nov 9, 2016 #

Running 1:30:37 [2] 15.7 km (5:46 / km) +479m 5:00 / km
ahr:142 max:171

Long run on the seat. Didn't get round to rolling r calf so was stiff af for most the run. Need to get on the calf raises + more mobility/stretching.

Tuesday Nov 8, 2016 #

Running 1:31:57 19.62 km (4:41 / km) +96m 4:34 / km
ahr:156 max:184

To the kf and then 4,5,6,6,5,4 [1min] Fartlek. Felt a lot stronger than the last session and moving alright with J, pretty much matched for pace atm! Wore spikes again and whole of right calf tightened up again for most the session. Need to get on the calf raises! 9.7k in 35:50 for the session.

Note

Coughing up a lot of phlegm today, yum.

Monday Nov 7, 2016 #

Strength & Conditioning 1:00:00 [1]

Running 1:00:00 [2] 12.4 km (4:50 / km) +84m 4:41 / km

Easy on the meadows, legs felt actually good for the first time in a while! bumped into Pete for a bit and then the rest with Colm and Dan. Legs are gonna feel deadlifts tomorrow... already some insta doms.

Sunday Nov 6, 2016 #

Running 1:30:40 [3] 18.34 km (4:57 / km) +304m 4:34 / km
ahr:152 max:174

Long run with Tam,Dan,J and Colm a bit later on. After watching the boys in green make history last night, sure enough one pint lead to another which led to another etc.. making this a bit more grim than it needed to at times. Good fun though and nice to get it done and tick off the first proper week of solid training.

Note

still a bit coldy/coughy some easy days now though should sort it.

Saturday Nov 5, 2016 #

Running 27:01 [2] 3.83 km (7:03 / km)

To kf with Tam and Dan followed by drills and strides.

3 PM

Running 36:00 [4] 9.54 km (3:46 / km) +60m 3:40 / km
ahr:176 max:184

3,4,5,6,5,4,3 [1min] with Dan and Tam (and Felly who cut it short)

Grind and tired legs but another decent session in the bag. Cough not too bad after a decent sleep, hopefully this hasn't made it any worse. HR sitting around 180-182 on the reps so in the right zone.

4 PM

Running 23:48 [2] 4.31 km (5:31 / km) +68m 5:07 / km

Friday Nov 4, 2016 #

5 PM

Running 59:54 11.62 km (5:09 / km) +53m 5:02 / km
ahr:138 max:167

Easy along the canal and around the meadows. Cough a bit worse today.

Thursday Nov 3, 2016 #

Strength & Conditioning 1:00:00 [1]

Tough

Note

Little bit of a cough atm.

6 PM

Running 1:31:04 17.55 km (5:11 / km) +106m 5:02 / km
ahr:151 max:187

10 x 300m [1min] with Jonny,Dan and Tam on the meadows and then jog to FWTN to do mass start sprint one man relay. Good technically and only mistake was starting to go around loop the wrong way where i maybe lost 20-30s.

C • light 4

Wednesday Nov 2, 2016 #

2 PM

Running 1:31:19 16.02 km (5:42 / km) +491m 4:57 / km
ahr:145 max:179

Long run with the boys, few efforts up the hills showing what horrible shape i am in at the moment. Didn't need a poo at the end of this run though #blessed

Tuesday Nov 1, 2016 #

5 PM

Running 1:05:26 11.91 km (5:30 / km) +226m 5:01 / km
ahr:142 max:166

Post skite recovery.

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