Training Log Archive: WillRiggIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
Running 50:23 [3] 11.3 km (4:28 / km) +100m 4:16 / km
rough idea of climb ill find out when mike logs on with his garmin.
run with mike rich angus jamie and lizzie. a average paced run, up priory road then turning up to bardsea then turning up past the gold club (quite hilly) through lanes then onto the A road and back into ulverston. cut the run a mile or so short with angus and mike because mikes calf was hurting a bit, good thing because i was dieing for the toilet :L good to have a chat with lizzie she's top international fell running athlete , found out she used to orienteer and went to JWOC, talked about doing physiotherapy at university and sport science which is something I'm serious about doing . could be good to do at edinburgh because of the orienteering also 4 th best sport science uni.
joints a bit achey due to lack of road running.
run with mike rich angus jamie and lizzie. a average paced run, up priory road then turning up to bardsea then turning up past the gold club (quite hilly) through lanes then onto the A road and back into ulverston. cut the run a mile or so short with angus and mike because mikes calf was hurting a bit, good thing because i was dieing for the toilet :L good to have a chat with lizzie she's top international fell running athlete , found out she used to orienteer and went to JWOC, talked about doing physiotherapy at university and sport science which is something I'm serious about doing . could be good to do at edinburgh because of the orienteering also 4 th best sport science uni.
joints a bit achey due to lack of road running.
Note
left knee a bit sore after road run
Sunday Oct 30, 2011 #
Note
(rest day)
resting might do some hard training up till Wednesday then ease off for november classic weekend ( england selection race ) fast southern terrain !
Saturday Oct 29, 2011 #
Running 15:00 [2] 2.5 km (6:00 / km)
dragged lyida out on a run, first time she has been in ages only lasted for 15 minute :L carried on after
Running (recovery run) 20:00 [2] 4.0 km (5:00 / km)
carried on after lydia went home, testing out the calf feels much better :D slow pace to warm it up !
Friday Oct 28, 2011 #
Note
(injured) (rest day)
saw phsio today, calf feels better than it did after a painful massage ! might see him during the week if its not improving, gonna go for a light run tomorrow .
Thursday Oct 27, 2011 #
plyometrics/running drills (TS LOC) 15:00 [1]
Running warm up/down 10:00 [3]
Running intervals (TS LOC) 30:00 [3]
(injured)
Pyramid intervals,
1 minutes, 30 secs recovery
,2 minutes,1 minute recovery
,3 minutes 1 minute 30 recovery
, 4 minutes, 2 minutes recovery,
another 4 minute, 2 minutes recovery
....and then back down again
not that good of a session calf was hurting from yesterday before i started, and got stomach cramps so missed the second 4 minute one. yet again got nice and muddy like always on the field.
going to phone the physio for a massage on the weekend and to see whats up with , seems like ive just strained it. a bit sore though
1 minutes, 30 secs recovery
,2 minutes,1 minute recovery
,3 minutes 1 minute 30 recovery
, 4 minutes, 2 minutes recovery,
another 4 minute, 2 minutes recovery
....and then back down again
not that good of a session calf was hurting from yesterday before i started, and got stomach cramps so missed the second 4 minute one. yet again got nice and muddy like always on the field.
going to phone the physio for a massage on the weekend and to see whats up with , seems like ive just strained it. a bit sore though
Wednesday Oct 26, 2011 #
12 PM
plyometrics/running drills (top of Birkrigg) 10:00 [1]
1 PM
Running long (terrain/road) 1:51:55 [4] 21.01 km (5:20 / km) +400m 4:52 / km
A manly as 20k run! so fun but legs kept getting heavier and heavier after 15k mark! up the common to the top lane from farm to road, then to urswick through fields, up lane through more fields to ulverston back through lanes to birkrigg up the massive hill to the farm took the lane to baycliff ran along the beach to priory wood , throught the wood and followed the roads back, had my awsome dubstep/grime pumping me all the way (p money is class)!
have a listen http://www.youtube.com/watch?v=XRyLmpOc8QM
...someone also hit a sheep in there car on birkrigg :L ...it was alright though just a bit dazzled !
not too sure about the climb ... a bit of a guess, k-age and time right though
Cold bath after to settle the muscles down a bit , so stiff but feel alright now after the bath
have a listen http://www.youtube.com/watch?v=XRyLmpOc8QM
...someone also hit a sheep in there car on birkrigg :L ...it was alright though just a bit dazzled !
not too sure about the climb ... a bit of a guess, k-age and time right though
Cold bath after to settle the muscles down a bit , so stiff but feel alright now after the bath
Tuesday Oct 25, 2011 #
Note
(rest day)
getting bare homework done, generally relaxing and having a forza 4! sesh on the xbox with my mate
Monday Oct 24, 2011 #
Running (recovery run) 25:00 [2] 5.0 km (5:00 / km)
recovery run with dog, not really needed legs felt fresh suprisingly. out on the common nobody out there but me . ran with thermal shorts on and woc gilet too keep warm. pleasent run ;)
Sunday Oct 23, 2011 #
Running hills 20:00 [4]
quentins hill reps plus warming up 10 x 100m hill reps
plyometrics/running drills 10:00 [2]
quentins drills
Running 10:00 [4]
100m reps 4x with 20 secs rest , 4x 15 secs rest , 4x 10 secs rest , 4 x 5secs rest, finish. tough towards end because getting a stitch , might fit quentins sesh into one of my day good for speed work and strength.
Orienteering (nwjs fitness w/e) 45:00 [3] 7.5 km (6:00 / km) +100m 5:38 / km
easy first course because tired from reps. aiming off pretty decent apart from dropped down an extra crag so had go all the way around 100m of crags to get back :L head to head with malachy, really fast and no errors , beat him by like 10 mins. then relay with two w 14 girls , 3.2 km 2 maps had to do two controls on each map for each leg, had to go out 3 times on each map 12 controls in all. only two mistakes due to tiredness. easy/fast forest
Saturday Oct 22, 2011 #
Running (nwjs fitness w/e) 12:00 [4] 3.3 km (3:38 / km)
cooper test, good for the first 7 minutes, me and adam b pacing each other, then my shoulders ceased up and i slowed down alot adam gained 100m more than me.:( legs felt fine and breathing was fine...really heavy and tight muscles are no god for you.
Running (illnois agility test) 16 [5] 0.06 km (4:27 / km)
fastest out of the squad
Running 3 [5] 0.02 km (2:30 / km)
20m sprint fastest in squad
Running (nwjs fitness w/e) 15:00 [1]
sit and reach-12cm , standing jump-2m37
Running (nwjs fitness w/e) 12:38 [4] 2.38 km (5:18 / km)
Bleep test- got to level 13 , got to 13 and didn't have the mental ability to be bothered to beat my record of Lvl 14 1 ...think the distance is roughly right.
Friday Oct 21, 2011 #
Cross training (basketball) 1:15:00 [3]
Thursday Oct 20, 2011 #
Orienteering (TS LOC) 20:00 [3]
running 100m(sprint) looking at a map , remember the leg as simple as poss. copying it onto your own black map, with a bit of agility stuff on the way back then another 100m sprint back.... my map looked SHOCKING :L
Running (TS LOC) 20:00 [4]
100 m team intervals of course we won by a mile me angus and carl who turned up for his first session... good for some tough competition in the future weeks because he is rapid! getting a stitch toward end, finding a bit hard to catch ma breath( chest infection just about gone...just a bit of a cough) but legs felt fine :) sososososososososo muddy tonight !
Running (warm up/ down) 15:00 [3]
plyometrics/running drills (drills laaaaad) 10:00 [1]
Wednesday Oct 19, 2011 #
Strength & Conditioning (circuits) 1:15:00 [3]
making our own circuits and trying out other peoples.
Orienteering 22:00 [3] **** 3.3 km (6:40 / km) +100m 5:47 / km
shoes: INOV8 X-Talon™ 190
1.1k x 3 loops
good technical training in bouth , well nice area proper lake district terrain.
did map memory first with angus really clean, second with jack wright who just came back from uni for good to have a bit of banter with him. the 2nd was a bit scrappy because we were just trying to nail it :L 3rd one really clean and good :) decent training session had breaks inbetween discussing legs with lecky and each other .
good technical training in bouth , well nice area proper lake district terrain.
did map memory first with angus really clean, second with jack wright who just came back from uni for good to have a bit of banter with him. the 2nd was a bit scrappy because we were just trying to nail it :L 3rd one really clean and good :) decent training session had breaks inbetween discussing legs with lecky and each other .
Orienteering 20:00 [3]
collecting in controls
Tuesday Oct 18, 2011 #
Note
(sick) (rest day)
trying get rid of the stupid infection ,might to orienteering training tomorrow or not. not doing running or football tonight.
Monday Oct 17, 2011 #
Note
(sick) (rest day)
pretty ill think i've got a chest infection.
Sunday Oct 16, 2011 #
Event: Compass Sport Cup Final
12 PM
Orienteering race (CSC) 29:30 [3] *** 4.6 km (6:25 / km) +125m 5:39 / km
slept:4.0 shoes: INOV8 X-Talon™ 190
CSC
4.1k
light green 14c 125m
12th/54
Shit shit shit , hesitation on 2,3,4, lost time on 5 by checking another on control even though i knew it wasn't mine 6- really slow 8 lost 1 minute 30 ran past the control , 9 lost 1 minute. 10-13 fine 14, the last control i lost like a minute just straying off completely, hesitation added up to about 1 min 30 . all the way around i felt really slow and horrible this was really frustrating plus i got a stitch for the first half and forced to go even slower:
this is a list of reasons why I think i did bad , not a list of excuses :
. went out the night before
. had 4 hours of sleep
. ate only a bagel and half a banana at 5am which was all i had to my start at 12 25....really bad nutrition(7hours without anything)
. dehydrated
.didn't warm up properly to busy talking
. should of taken my enhaler, lungs tight
this all equalled literally no energy and no concentration!
On the bright side really good to catch up with people :)well done to joe for having another class race,turning into a bit of a consistent tank !...oh and ADAM if you are reading this I hope katherine can walk now ;)
...need to have more practise on easier areas, i need to get used to maps with hardly any features for the November classic
4.1k
light green 14c 125m
12th/54
Shit shit shit , hesitation on 2,3,4, lost time on 5 by checking another on control even though i knew it wasn't mine 6- really slow 8 lost 1 minute 30 ran past the control , 9 lost 1 minute. 10-13 fine 14, the last control i lost like a minute just straying off completely, hesitation added up to about 1 min 30 . all the way around i felt really slow and horrible this was really frustrating plus i got a stitch for the first half and forced to go even slower:
this is a list of reasons why I think i did bad , not a list of excuses :
. went out the night before
. had 4 hours of sleep
. ate only a bagel and half a banana at 5am which was all i had to my start at 12 25....really bad nutrition(7hours without anything)
. dehydrated
.didn't warm up properly to busy talking
. should of taken my enhaler, lungs tight
this all equalled literally no energy and no concentration!
On the bright side really good to catch up with people :)well done to joe for having another class race,turning into a bit of a consistent tank !...oh and ADAM if you are reading this I hope katherine can walk now ;)
...need to have more practise on easier areas, i need to get used to maps with hardly any features for the November classic
Saturday Oct 15, 2011 #
Note
(rest day)
CSC tomorrow , gonna be so tired...don't expect a good result i'll be like sleep walking around the course gott to get up at 4:50 :O
Friday Oct 14, 2011 #
Cross training (badminton) 1:30:00 [4]
1 hour,30 mins of intense badminton, sweating like a bitch ! me and fraser won the doubles contest and i was unbeatable in single apart from when beat edged me ! good effort!
Thursday Oct 13, 2011 #
Orienteering (maze o ( loc TS)) 25:00 [3]
getting a bit bore of mazes everyweek especially in the mud :L ... good note I feel in the bud so decided some else needed to, so shotted adam barlett coming around a corner and he went flying...he should of tried to cut in on me ;)
Strength & Conditioning (combined with maze o) 25:00 [3]
do the maze then do a strengthening exercis e.g plank while your partner is out. did some theory at the end looking at past maps brought the french ones, good to go back through from , going through positives and negatives.
Wednesday Oct 12, 2011 #
Strength & Conditioning (p.e) 1:15:00 [4]
good sesh at p.e ...my core is bit weak atm though :/
Orienteering (bouth) 30:00 [4] **** 6.0 km (5:00 / km)
two 3 k loops, really nice technical area, lot of hesitation on the first loop but after i got into the map , i was really fast, beat adam bartlett on both loops :)
Tuesday Oct 11, 2011 #
Running (tuesday sesh) 1:00:00 [4] 7.5 km (8:00 / km) +50m 7:45 / km
shuttles intesity:3
1 x short
1 x medium
1 x long
2 x short
2 x medium
2 x long
3 x short
3 x medium
3 x long
then circuit around the school site, 4x short 4x long with hills at the start and end of each rep intensity 4(cruising with angus), then circuits up step down up steps etc.intesity 3 maybe covered 7 or so k with breaks in between
2 laps walm down
1 x short
1 x medium
1 x long
2 x short
2 x medium
2 x long
3 x short
3 x medium
3 x long
then circuit around the school site, 4x short 4x long with hills at the start and end of each rep intensity 4(cruising with angus), then circuits up step down up steps etc.intesity 3 maybe covered 7 or so k with breaks in between
2 laps walm down
plyometrics/running drills (drillllls) 10:00 [1]
Football (GSK Ulverston rangers) 1:15:00 [4]
training move to the astro turf now :
different excersises fallowed buy shoot , set peices etc
finished with a game 6 a side.
different excersises fallowed buy shoot , set peices etc
finished with a game 6 a side.
plyometrics/running drills (drills at astroturf) 10:00 [3]
Monday Oct 10, 2011 #
Note
(rest day)
recovering form the weekend, results from the weekend here : http://eborienteers.org.uk/wp-content/uploads/2011...
Sunday Oct 9, 2011 #
11 AM
Orienteering race ( EBOR Regional(interland)) 1:01:15 [4] **** 8.0 km (7:39 / km) +250m 6:37 / km
shoes: INOV8 X-Talon™ 190
Blue course-5.8k
climb- 250m
(interland slection race 1-pickering)
2nd
time lost- 5 mins roughly
Pickering forest really thick with greem, a completely different map to what I was looking at on routegadget. similar to it but more tehnical. told myself i wasn't gonna bother looking at people start times because they put me off, mikey was starting 4 minutes before and i caught him up on 3, then we were runing together up to 9 ish where we caught niall(good technically till then just a few minor mistakes on the 1 and 3) us 3 were then running around just getting ahead of each other and reeling each other back swapping the lead a lot. Just as i was going to push ahead of them I ended up breaking my compass so couldn't rely on bearing so I thought just being ahead of the group was good but not loosing them worked, was physically fine and wasn't pushing too hard. technically i was ok but made lots of 20-30 secs mistakes, and one bigish 2-3 min mistake which lost me the race,well done to joe 1st shame but I'm happy with 2nd,unlucky for angus. funny to watch the fcc cup final or whatever which was suppose to be a 'mass' start and there was only like 10 or so men and 5 women :L
climb- 250m
(interland slection race 1-pickering)
2nd
time lost- 5 mins roughly
Pickering forest really thick with greem, a completely different map to what I was looking at on routegadget. similar to it but more tehnical. told myself i wasn't gonna bother looking at people start times because they put me off, mikey was starting 4 minutes before and i caught him up on 3, then we were runing together up to 9 ish where we caught niall(good technically till then just a few minor mistakes on the 1 and 3) us 3 were then running around just getting ahead of each other and reeling each other back swapping the lead a lot. Just as i was going to push ahead of them I ended up breaking my compass so couldn't rely on bearing so I thought just being ahead of the group was good but not loosing them worked, was physically fine and wasn't pushing too hard. technically i was ok but made lots of 20-30 secs mistakes, and one bigish 2-3 min mistake which lost me the race,well done to joe 1st shame but I'm happy with 2nd,unlucky for angus. funny to watch the fcc cup final or whatever which was suppose to be a 'mass' start and there was only like 10 or so men and 5 women :L
Saturday Oct 8, 2011 #
Note
(rest day)
Interland selection race tommorow looking foward to it gonna relax and enjoy it :)
Friday Oct 7, 2011 #
Running race (x country) 11:25 [4] 3.3 km (3:28 / km) +35m 3:17 / km
inter school x country race- 2nd cruised around with fraser (British swimmer) he took me on last straight when i couldn't be bothered sprinting. pretty decent wasn't pushing to hard because of interland on sunday . rest day tomorrow.
Thursday Oct 6, 2011 #
Orienteering (maze o ( sticks)) 40:00 [3]
basically training your fast change of direction and thinking ahead in short 200m loops or so did like 10 of them with core exercises inbetwwen
Strength & Conditioning (core exercises) 20:00 [3]
core work inbetween maze o because we were doing it as partners. core isn't as good as it used to be- need to GYM it out ! :L
Wednesday Oct 5, 2011 #
Orienteering (shadowing juniors) 1:00:00 [2]
shadowing juniors in small forest, did 4 exercises with this kid.
at the end fell over and smashed my knee against a rock when i slipped on the mud when i went to go and get the bus key. bruised and bloody but still can run i think.... just stiff ,currently icing it.
at the end fell over and smashed my knee against a rock when i slipped on the mud when i went to go and get the bus key. bruised and bloody but still can run i think.... just stiff ,currently icing it.
Cross training (hockey) 1:15:00 [4]
getting assessed for hockey in PE .
Tuesday Oct 4, 2011 #
Football (UVHS vs Dowdales) 1:20:00 [3]
Had the worst game ever :/ shoulda scored twice ! just pure SHITE from me...but we WON on penalties (match was 2-2 at end of extra time) didn't get injured though so all good :)
Monday Oct 3, 2011 #
Note
(rest day)
missing loc talent squad tonight,recovering a bit...my cold hasn't gone for like 1 week and a half now :/
Sunday Oct 2, 2011 #
Orienteering (Summer House Knott) 2:00:00 [3] **** 10.0 km (12:00 / km) +400m 10:00 / km
The Time is relevant to the kilometers it includes standing around and jogging.educated guesses on the k.
Really nice technical training- ran up summer house knott to the top, then put controls out, did race C good apart from us 3 (Angus, Richard,me) started the race in the wrong place hence making minute mistake on no.1 apart from that pretty fast and hitting controls well and picking of the features on the slopes. Race A I hit one good and two then completely messed up my bearing and ended up in the complete wrong place so relocated and went back to the start really frustrating....but did it again and found it really easy! then did the harder race D and hit everything spot on ,one slight hesitation not much though really happy with my control, beat Angus by a lot then but he was collecting controls after himself. collected all control in off that area. did race D but didn't put any controls out because it was in private land. Then jogged back down to the car and finished, good session :)
Really nice technical training- ran up summer house knott to the top, then put controls out, did race C good apart from us 3 (Angus, Richard,me) started the race in the wrong place hence making minute mistake on no.1 apart from that pretty fast and hitting controls well and picking of the features on the slopes. Race A I hit one good and two then completely messed up my bearing and ended up in the complete wrong place so relocated and went back to the start really frustrating....but did it again and found it really easy! then did the harder race D and hit everything spot on ,one slight hesitation not much though really happy with my control, beat Angus by a lot then but he was collecting controls after himself. collected all control in off that area. did race D but didn't put any controls out because it was in private land. Then jogged back down to the car and finished, good session :)
Note
really want to start my selection races off good, wanna be relaxed setting off and always being in control of my orienteering not just rushing because its an important race, If i have a good first quarter to the course the rest just comes by itself normally and I can pick up the pace more, so need to hit the first couple of controls spot on. easy week training coming up :)
Saturday Oct 1, 2011 #
Football (rangers vs walney) 1:00:00 [3] 6.0 km (10:00 / km)
didn't play first twenty because i hadn't been training every week, but got back on and got two assists, average game should of scored a free header rose above everyone else and clipped top right of cross bar , also my shooting was pretty crap :L won 8-1 decent result, completely out played them
Note
pre selection race training with richard and angus tomorrow :)