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Training Log Archive: WillRigg

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Running	24	23:53:02	174.03	(8:14)	280.07	(5:07)	5313
Orienteering	8	8:24:11	45.89	(10:59)	73.86	(6:50)	360
Cross training	4	4:12:00	57.1		91.9		250
Strength & Conditioning	1	30:00
Total	29	36:59:13	277.03		445.83		5923
[1-5]	29	36:29:13

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Saturday Sep 30, 2017 #

Running 30:00 [4] 8.23 km (3:39 / km) +58m 3:31 / km

30 min Grass Tempo with J.

Had a bit of rough patch between 10-20mins where I just felt pretty sluggish (Arms feeling very stiff) and Jack got further and further away. Then felt better in the last 10 min and happy I beat my negative thoughts to get the session done and felt controlled :)

Got to be brutally honest with myself that sessions like these are probably where I most need to improve on! Obviously, I'm 'reasonably' strong in Threshold reps and I'm good at recovering quite fast but on long efforts is where I can probably get most gain from. But for just 4 weeks training in a row can't be too unhappy! Bit sceptical when jacks watch said 3:21 for first k and mine said 3:27 several seconds later when we were together.

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

6 x strides

Running 40:00 [2] 8.5 km (4:42 / km) +70m 4:31 / km

Warm up and down

Friday Sep 29, 2017 #

Note
(rest day)

Tactical

Thursday Sep 28, 2017 #

Cross training 30:00

GCN Turbo HIT session

8 x 30s [2:15-1:15] Max Powerrrr with descending recovery

No time to train getting back from Uni really late and Beerienteering tonight, so jumped on the turbo as calf feel likes it need a rest anyway. Pushed hard, short and sharp and went really quickly.

Strength & Conditioning 30:00 [0]

Note

Probs gonna have to implement some cross training in once a week with r leg causing me a few problems if i do too many fast sessions in a row...at least until exercises get it better or if getting insoles correct problem.

Running 30:00 [1] 5.0 km (6:00 / km)

Running 4:26 [4] 1.51 km (2:56 / km)

NRM

Wednesday Sep 27, 2017 #

8 AM

Running 31:05 [2] 6.6 km (4:43 / km) +55m 4:31 / km

Easy morning 30

5 PM

Running 52:05 [3] 13.2 km (3:57 / km) +80m 3:50 / km

Moderate meadows 50 Grass (aiming for 4:00 min/k)

Introduction into some faster steady running. Felt good, r leg still a bit stiff from last night though, more pressure going into the calf and feeling like Achilles doing a bit of overtime. Hopefully, foot exercises + insole will help this.

C • Raz 4

Tuesday Sep 26, 2017 #

Running 28:00 [4] 7.52 km (3:43 / km) +50m 3:36 / km

3,5,7,5,3 Grass Tempo
Solid controlled session, paced nicely with a little burn up at the end with J for good measure. Legs felt good tonight, r leg tight when finished but to be expected, began some physio exercises last night for my arch. Looking into insoles...

Running 52:32 [2] 9.82 km (5:21 / km) +120m 5:02 / km

Warm up and warm down + 6 x strides at the end.

Monday Sep 25, 2017 #

Running 59:14 [2] 12.3 km (4:49 / km) +122m 4:35 / km

Easy Run to the physio and then chill with the mandem on the meadows.

Wanted to be proactive with kicking last seasons injury problems out of touch early before base phase of the season gets underway. Very productive meeting with the lad from FASIC, rated him much more than Heather. Actually pointed out a possible cause instead of just stating things I already know

Physio notes
- Arches v flat in particular r arch, foot pronating, overloading knee/hammy hip flexor getting really tight
-foot exercises, stretch and roll hip flexor, explore the possibility of insoles.

Sunday Sep 24, 2017 #

Orienteering 1:21:00 [3] 11.0 km (7:22 / km) +250m 6:37 / km

HW - Insriach

Didn't have my head screwed on today, making silly mistakes from 4 onwards! (bad compass on slope/ distracted my another runner/not counting the right amount of rides, list goes on...) 1:15 map was really shite printed and deteriorating towards the end of the course, so just sacked it in after a big mistake where I was really struggling to read it. R leg also getting pretty tight everywhere at the end. Shame I couldn't have had 3/3 solid races this weekend but nice to see some training paying off in a short time. Rate Insriach, shame it got the better of me today, I'll be better next time.

Running warm up/down 24:00 [2] 4.0 km (6:00 / km)

WU + CD + Helping some lad with a jag get out of a mud bath.

Saturday Sep 23, 2017 #

Running 20:00 [2] 3.0 km (6:40 / km)

Warm up and down for the Sprint.

Orienteering 16:32 [4] 4.26 km (3:53 / km) +10m 3:50 / km

HW Sprint

Pleasantly surprised by this result, had a coffee pre-race and legs felt great the whole way! Should have probably pushed a lot harder towards the end as wasn't suffering as much as I could. Made a mistake on 9, went down the wrong path into OOB and then realised and came back out on my self +15s (think the left route was probably faster by another 5s as well) Lost another 5-10s on some of the smaller route choices, not taking the route where you could run through the control. Happy with the rest though! Good to see some positive results with only 4 weeks of consistent training.

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

Orienteering 29:06 [4] 5.5 km (5:17 / km) +100m 4:51 / km

HW Mass start

Solid performance this morning, just hanging a bit on the physical side compared to the other lads.

Got the glory of spiking the first control first with an easy gaffle, and tucked in behind Murray + Alex to control 2. Got to conrol 3 and somehow started going off thinking I was at 4, hence lost some meters here! (Probably in some oxygen debt) Readjusted and got back and was still in the lead pack though, Kris's group went ahead on the butterfly and from the rest onwards made sure I stayed in contact and got my galffles right. Pretty dead at the end so couldn't push on but managed to keep my head and got ahead of Doug when he missed slightly in the last few controls.

Friday Sep 22, 2017 #

Running 47:39 [2] 9.1 km (5:14 / km) +71m 5:02 / km

Morgenjogg med Alex,Lydia og Darwin.

Thursday Sep 21, 2017 #

Running 1:16:00 [2] 16.01 km (4:45 / km) +283m 4:22 / km

Easy around B+B. Mildly tempted to start track this week, but with having three races this weekend and being a rather untrained athlete I thought against it. Legs feeling decent today but a bit of tightness in r calf (reoccurring problem of my lyf). Bumped into Georgie around Braids so ran the rest with her and was convinced into some minging road running back through morningside.

C • Poor 1

Wednesday Sep 20, 2017 #

9 AM

Cross training 1:37:00 [2] 40.1 km (2:25 / km)

Very easy spin down the coast road and back.

Tuesday Sep 19, 2017 #

Running warm up/down 1:01:23 [2] 12.38 km (4:57 / km) +100m 4:46 / km

To the gym to get membership sorted but encountered every fresher and his dog there. So sacked it and went for an extended warm-up instead. Warm down via the gym to a more chill queue.

Running 26:00 [4] 7.0 km (3:43 / km) +40m 3:37 / km

6,5,4,3,2,1 [1] KF reps

Feeling pretty shocking tonight but grinding it out well enough. Normally a good indication of how tired I am is how much of an effort it takes to get up the two flights of stairs to my flat... taking this into account and today's feeling, I'm gonna take it nice and chill until Highland Wolf. Got called out to take last rep glory, luckily sealed the deal.

Monday Sep 18, 2017 #

Running 47:14 [2] 9.7 km (4:52 / km) +80m 4:41 / km

Nice and chill Meadows with Tam. Kept it all grass which did my calf some favours.

Sunday Sep 17, 2017 #

Running 2:00:00 [3] 20.0 km (6:00 / km) +1070m 4:44 / km

Grinding with the boys in the Pentlands, fast pace for a long run (Ewans fault). Same loop as last time, really rate it. Good amount of hills, some terrain and nice descents. R hip and calf a little stiff in places, need to roll and stretch more. Always have problems with this, don't know wether it is to do with pronation or maybe legs slightly different sizes but never really have probs with my left one.

Saturday Sep 16, 2017 #

Running 38:52 [4] 8.7 km (4:28 / km) +66m 4:18 / km

4 x 6 [2] 4 x 1 [1] on Killing fields with Jack, Ewan, and Jonny for a few reps.

Started conservatively and gradually got faster on each of the 6's keeping up with Jack on the last two 6's. Then my 99 acceleration got the better of J on the ones as we enjoyed a nice little acid party. Good session though paced it well.

3:33's-3:30's on 6's
3:02-2:53's on 1's

Had some bants with the police when they thought Ewans unattended bag was a bomb though so slightly longer recovery after the first 6.

Running 40:00 [2] 7.0 km (5:43 / km)

Friday Sep 15, 2017 #

Note
(rest day)

Tactical.

Thursday Sep 14, 2017 #

Running 1:00:00 [2] 12.45 km (4:49 / km) +182m 4:29 / km

Easy with Will, bit of doms and r hip a little stiff.

Wednesday Sep 13, 2017 #

Running 23:49 [4] 5.0 km (4:46 / km) +310m 3:38 / km

Freshers Hill Race - AS

Good effort and great fun! lovely Ed conditions as well! About a minute and half back on Bash, not beaten by any freshers so dignity intact. Cheers to the lads for marshalling and setting out the course!

Running warm up/down 40:41 [2] 7.4 km (5:30 / km) +119m 5:05 / km

Tuesday Sep 12, 2017 #

Running 26:32 [4] 6.5 km (4:05 / km) +41m 3:57 / km

6,4,3,3,2 x 90s

Running 43:00 [2] 8.2 km (5:15 / km) +180m 4:44 / km

Cross training 15:00 [3] 1.8 km (8:20 / km)

Footyyyy

Monday Sep 11, 2017 #

Running 1:06:15 10.93 km (6:04 / km) +412m 5:06 / km

Alc-o

Sunday Sep 10, 2017 #

Cross training 1:50:00 [3] 50.0 km (2:12 / km) +250m 2:09 / km

Thought I should be riding in the Vuelta till I turned around into Hurricane Irma at Aberlady... Annoyingly just missed a group of riders when I turned around at half way so solo'd it out in the wind for a good 25k

Saturday Sep 9, 2017 #

Running 2:00:00 [3] 19.67 km (6:06 / km) +1070m 4:48 / km

Long run in The Pentlands with Freddie,Jack and James. What I was hoping to be a pretty chilled run turned into chilling on the flats and downhills and then putting some fair efforts in on the climbs. All good fun though but feeling a wee bit fucked now! Naughty fry up after which hit the spot.

Friday Sep 8, 2017 #

Running 1:20:00 14.1 km (5:40 / km) +476m 4:51 / km

7 x 3 min Hills [jog down]

Pretty grim session on the crags, more of a lung buster than a leg buster for me today. Reps all pretty consistent... however had to slow reps 4,5 and 6 down a bit so I could actually finish the session, so was stopping about 10m shorter. Felt very sloth like today but a good session tucked under the belt.

Took a little visit to sneaky snips afterwards to get the barnet sorted.

Running warm up/down 7:54 [2] 1.28 km (6:10 / km)

Saturday Sep 2, 2017 #

Running warm up/down 25:21 [2] 4.1 km (6:11 / km)

Orienteering 48:13 [4] 6.94 km (6:57 / km)

Euromeeting Chasing Start

Friday Sep 1, 2017 #

11 AM

Orienteering 27:15 [2] 3.39 km (8:02 / km)

Model

4 PM

Running warm up/down 30:00 [2] 4.77 km (6:17 / km)

Orienteering 25:48 [4] 3.87 km (6:40 / km)

Euromeeting Prologue

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