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Training Log Archive: WillRigg

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles		km		+m
	Cross training	8	8:31:00
	Running	22	8:28:52	63.63	(8:00)	102.41	(4:58)	2101
	Orienteering	7	5:28:39	23.55		37.9		1135	19 /	19c	100%
	Strength & Conditioning	5	2:20:00
	Flexibility	11	1:55:00
	plyometrics/running drills	2	25:00	0.62		1.0
	Total	38	27:08:31	87.81		141.31		3236	19 /	19c	100%
	[1-5]	35	25:13:31
averages - sleep:7

2:16

0:00

» now

Tuesday Jan 31, 2012 #

Running 48:19 [3] 10.12 km (4:46 / km) +221m 4:18 / km

easy Birthday run in night got a nice bit of terrain in but was gonna do 16k long but decided not to because i listen to my body, a few small blisters from new shoes which isn't a good thing but guess thats because i'm not used to salomon type of shoe.

C • HB! :D 2

Flexibility 10:00 [0]

Monday Jan 30, 2012 #

Note

all exams done: try and train a lot this week, because i'll soon be back revising for march exams!

5 PM

Running (recovery run) 30:33 [3] 6.28 km (4:52 / km) +155m 4:20 / km

birkrigg,beach,home. Running in new salomons nice and comfy and good grip a little bit heavier than Inov8's so a good training shoe me thinks, Inov8's are for racing and speedy jobbas. Gluteus maximus aching a lot from fell race(taking a lot of shock down hill) had this on a fell race at sedburg two years back, take a few days to shake off.

Flexibility 15:00 [0]

stretching off, anyone know a exercise to stretch your arse ?

6 PM

Strength & Conditioning (Centurion circuit) 40:00 [3]

100 x pressups
100 x situps
100 x bicep curls
50 x tricep dips
50 x plank leg raises
50 x side leg raises
50 x leg raises
50 x core leg lift
.....sorteddd, core is a bit weak...we'll soon sort that out with 3 of these a week

Sunday Jan 29, 2012 #

12 PM

Running warm up/down 19:00 [3] 3.0 km (6:20 / km) +83m 5:34 / km

warming up with angus my house to race

1 PM

Running race 19:36 [4] 4.72 km (4:09 / km) +171m 3:31 / km
ahr:185 max:192

Helm hill runners: winter league; Birkrigg fell race
3rd out of 100+
Senior race
4.75k

Led the first big hill with angus and the downhill with 3 others to halfway point but then winner started to make a gap dropped into 4th but then burned a guy on the last part of climb and absolutely dogged it down the descent and made 20 second gap. First junior back, would of won the u17 race and i'm 16 in like two days so wouldn't of been much of a effort. good fell race debut felt like i had a lot more to give though on the big climb, arms ceased up but not as bad this time.

C • Heck 7

2 PM

Running warm up/down 14:38 [2] 2.2 km (6:39 / km) +10m 6:30 / km

cool down with angus, got a quite a few congratulations as It was first time running in the winter league.

Flexibility 10:00 [0]

stertching

Saturday Jan 28, 2012 #

Event: Blakes Heaven

Note

2000 log hits, woop - 'A' list celebrity here I come

Orienteering 16:40 [3] 2.1 km (7:56 / km) +110m 6:17 / km

exercise 1 pairs with angus

Orienteering 8:02 [3] 1.2 km (6:42 / km) +45m 5:38 / km

exercise 2

Orienteering 9:00 [3] 1.1 km (8:11 / km) +30m 7:12 / km

exercise 3

Orienteering 7:08 [3] ***** 0.81 km (8:48 / km)

downhill rae caught angus up two small mistakes +1 min of errors, thick woodland with debri, very technical but slow loved the terrain second time i've ran here

Orienteering 8:00 [3] 0.9 km (8:53 / km) +60m 6:40 / km

rerunning downhill race backwards-anaylsed mistakes

Running 11:28 [3] 2.0 km (5:44 / km) +90m 4:41 / km

little hilly loop waiting for people to finish with angus

Orienteering 12:43 [3] 1.7 km (7:29 / km) +70m 6:12 / km

collecting controls in

Friday Jan 27, 2012 #

Cross training (badminton and football) 1:30:00 [3]

won every match at badminton, probs coz i'm so talented with a raquet(county schools tennis champions(team)). football was a bita banter some people are just shit though

Running (easy) 26:00 [2] 5.2 km (5:00 / km) +171m 4:18 / km

easy run,quite slippy, legs felt so good today(surprisingly) lovely condition-nice breeze,quite clear skies and nice sunset, somehow got the motivation to go out and actually really enjoyed it.

plyometrics/running drills 10:00 [1] 1.0 km (10:00 / km)

lunges, jumps,flicks etc

Flexibility 10:00 [0]

Note

getting new shoes tomorrow, then LOC training at summer house knott which is a lush area for technical orienteering, sunday I'm racing in the winter league(fellrunnig) on birkrigg, where i run all the time, so that willl be a nice runout.

Thursday Jan 26, 2012 #

Note

confromation selected for cumbria x counrty:
5th March Cumbria vs NE counties-probs not go because of Interland race day after

17th march X country nationals(inter county) Somerset- defo going will be good experience

C • Select 4

Wednesday Jan 25, 2012 #

Running (to trig) 10:02 [3] 2.0 km (5:01 / km) +105m 3:58 / km

asthma bad running too top quite windy aswell

Running hills (hill reps) 3:49 [5] 1.01 km (3:47 / km) +60m 2:55 / km

10x100m , with 40s-60s recovery, time just involves the reps not the recoveryies. good efforts, out of breath on the last 4. garmin being gay and saying i only did 6m the whole way so times it by 10 guessing that it only counted one rep.

plyometrics/running drills 15:00 [1]

running drills on top of birkrigg

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

jogging back felt tired from reps.

Flexibility 10:00 [0]

Running 10:00 [1] 1.0 km (10:00 / km)

recovery inbetween reps

Note

need to structure my training more after exams have finished.

Tuesday Jan 24, 2012 #

Note

exam 1 down, more revision then one on thursday.

Monday Jan 23, 2012 #

1 PM

Cross training (volleyball) 45:00 [1]

Sunday Jan 22, 2012 #

Running (recovery run) 33:47 [3] 7.1 km (4:45 / km) +170m 4:15 / km

windy wet and cold to start off with, lots of headwinds, two big hills of birkrigg, including two loops around common down to well house and back, picked up pace on last two kilometres

Running warm up/down 4:00 [1] 0.7 km (5:43 / km)

warm down

Flexibility 15:00 [0]

stetching, some raises and hip rotations ;)

Note

TUNE http://www.youtube.com/watch?v=mpokVJjCRfo

Saturday Jan 21, 2012 #

Running warm up/down (warm up) 7:08 [2] 1.17 km (6:06 / km)

warm up with rosie and then some drills with angus and adam

12 PM

Running race (x country county trials) 21:57 [4] 5.25 km (4:11 / km) +125m 3:44 / km

Cumbria intermediate boys county trials
6th out of 60
Intermediate boys
5.25k
http://connect.garmin.com/activity/143366943

Wooooo selected county I think....(not completly sure) course was pretty grueling, lots of climb(sharp inclimb and a long slow gradual climb) course was full of energy sapping mud,
positives: felt good and fresh after having 3 days off training.
Negatives:arms ceased up again and stopped me from gaining a few more places, gonna have to find out why because their dragging me down a lot.

My garmin heart rate came off after 20 seconds and was arounf my waste the whole race so it was saying my heart be was at like 200bpm-220bpm the whole race.

1 PM

Running 6:00 [3] 1.0 km (6:00 / km)

warm down with angus and adam, sodden through rained quite a bit around the race :(

Friday Jan 20, 2012 #

Cross training (P.E) 1:45:00 [3]

badminton, basketball, and fussballll! ( my brother is embarrasingly bad )

Thursday Jan 19, 2012 #

Note

revise, revise, revise :( light run tomorrow, x country race saturday

Wednesday Jan 18, 2012 #

Note

revising, turned up to school orienteering but didn't do anything was going to do some hill reps with angus but he didn't bring his shoes

Tuesday Jan 17, 2012 #

6 PM

Running 32:02 [2] 7.25 km (4:25 / km) +50m 4:16 / km

wore a bit to much tonight 3 layers, thermal tee and omm jacket so got really hot:( hampered a bit by my asthma(had to take a minute breather) because of cold air but trudged on, felt very slow and boring, need to run with people instead of just myself. also got a bit of a niggle on my left calf. bad run today :( was going to hit a nice 4-4,10k's but ended up around 4 30, 4 45 towards end

Monday Jan 16, 2012 #

Cross training (volley ball) 40:00 [1]

bit boring really...

Note
(rest day)

Sunday Jan 15, 2012 #

Event: LOC Club Champs

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Orienteering (4949) 49:49 [4] 6.8 km (7:20 / km) +250m 6:11 / km

2nd out of 26
Blue
Loc club champs(great tower wood)

Decent race , chasing start sort of thing , was one of last starters but held off jack who was 20 secs after me, was having a clean and well executed race and caught up Angus after second control and made a gap between me and jack of about a minute or so.then went on to make a mistake of going to 9 before 8 and wasting about 4 minutes. Todd caught me up here but made a ,mistake into the next control so I got away over the long leg and was back first he won by a minute . Happy with navigation today in quite a tough area .legs feeling a bit flat out of energy towards the end of course.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

With Todd and jack cooling down, contemplating on joining barrow striders to work on my speed work .

Flexibility 5:00 [0]

stretching,don't feel that stiff after quite a lot of training this week, so its all good!

Note

http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
routegadget link- look at leg 7-8 for a laugh, I'm such a retard ! just got distracted by the amount of runners going to 9

Saturday Jan 14, 2012 #

3 PM

Running (easy) 25:55 [2] 5.3 km (4:53 / km) +165m 4:14 / km

few loops of birkrigg, was coated in frost, blue skies and sun was shining perfect for a run, views were nice, could see coniston old man clearly(need to run it some time soon) easy run got some hills in, bit chilly

4 PM

Flexibility 5:00 [0]

stretching off

Friday Jan 13, 2012 #

Cross training (handball&fussball) 1:15:00 [3]

football match was cancelled today so didn't play, pitch frozen over .

C • same it fookin sucks! 2

Thursday Jan 12, 2012 #

Running warm up/down 12:06 [2] 2.0 km (6:03 / km) +58m 5:17 / km

up to trigpoint with angus aand adam, feeling fresh.

Running race (barrow&district x country) 16:20 [4] 4.26 km (3:50 / km) +52m 3:37 / km

2nd out of 40
intermediate boys
4.2k(2 laps)http://connect.garmin.com/activity/141152301

got off to a good(but slippy) start felt fresh, lead with a boy from dowdales on first lap and made a good gap between us two and other pack(who split up into frazer and angus) running a good race , neck and neck with other lad kept inter swapping lead. then at 1 lap and a half arms ceased up bad because of the cold air and were dragging me down, he then got a good 15m gap and beat me by about 10 seconds in the end. selected for barrow team for the county trials...might actually go to the trials this time with Angus. legs felt good and breathing was fine just let down a bit by a small problem, however fitness has definatley improved over winter. working on speedwork before major events. note: person who won runs 800m for England and is a year younger!

Running warm up/down 4:00 [2] 0.8 km (5:00 / km)

with angus

Running warm up/down (TS warm up) 5:27 [2] 1.1 km (4:57 / km)

with carl-ma-boy!

Orienteering (maze) 8:53 [3] 2.1 km (4:14 / km) +10m 4:08 / km

extended length of maze, could get up to speed on these. felt good after x country, partnered with florrie... she's getting better!

Strength & Conditioning 20:00 [3]

a wide new variet of exercises this time ;) got a good working out of it.

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

col down with carl

Wednesday Jan 11, 2012 #

Orienteering 1:00:00 [2]

school orienteering, not the most fun exercises... some little sprint relays(running) with selwyn and some stuff we do at thursday nights but with control boxes and dibber, won it all of course....my tough competition of year 7,8,9's!

Flexibility 10:00 [0]

a bit of stretching to ease of calf, better than yesterday need to work on the flexibilty of hamstring they're quite tight to say the least

Tuesday Jan 10, 2012 #

Flexibility 10:00 [0]

stretching off, bottom of right calf is nice and stiff!...run it off tomorrow

6 PM

Running (testing speed) 18:42 [4] 5.01 km (3:44 / km) +20m 3:40 / km

went out at average pace over the hilly bit of bardsea area then decided after about 1.5k to push it, legs felt good breathing was a bit dodgey in middle, reckon if i did a 5k at full speed could hit under 18 at like 17,??

Running warm up/down (C00L D0WN) 11:24 [2] 2.23 km (5:07 / km) +20m 4:54 / km

joogged back to bardsea

Monday Jan 9, 2012 #

2 PM

Cross training (p.e) 40:00 [2]

Hand balllllllll! :D

6 PM

Running (night runnig) 41:49 [3] 8.64 km (4:50 / km) +150m 4:27 / km

night run,scarey.... dark and slippy on some parts, my house , two loops of birkrigg, farm lane to baycliff along beach into bardsea and back to the green. Was a really beautiful night (not being gay) moonlight lit up the shore and the common so was quite nice, kept hearing noises running along the beach so sped up abit... average pace breaking another new pair of inov8's in-INOV-8 F-LITE 195 nice and comfy and lightweight. oh i also jump into a huge gorse bush thinking i was running over a small knoll.

7 PM

Flexibility warm up/down 15:00 [0]

strtching off in front of the fire

Sunday Jan 8, 2012 #

Event: BL Galoppen

10 AM

Running (warm up) 7:55 [2] 1.15 km (6:53 / km) +115m 4:35 / km
ahr:156 shoes: INOV8 X-Talon™ 190

warm up from parking up hill to forest with gussy! nice trip to the toilet as well ;)

11 AM

Orienteering race (Cumbrian gallopen) 56:10 [3] *** 7.95 km (7:04 / km) +210m 6:14 / km
ahr:181 max:192 spiked:19/19c slept:7.0 shoes: INOV8 X-Talon™ 190

Penrith Beacon http://www.bl-orienteering.org.uk/results_latest/
Blue course
6.4k straight line.
1/55

soooooo much heather, physical forest quite easy but very technical where there was lots of depression,pits and broken ground, made at least 6 minutes of mistakes today, should of slowed down where the map got more difficult lost 30 seconds having to tie my shoe laces aswell(...the new shoes are good same as last pair). fitness felt good need to train more in terrain though I would prbably benefit from it. intesity only 3 because got a few breathers when i made mistakes. technique sloppy today probably because of a lack of a map in my hand over the last two weeks.

C • :'( 5

12 PM

Running 9:47 [3] 1.44 km (6:48 / km) +10m 6:34 / km
ahr:141 shoes: INOV8 X-Talon™ 190

cool down with angus.

Friday Jan 6, 2012 #

Cross training (Handball) 1:25:00 [3]

Who cares about orienteering , handball is so much fun !!! Played in PE and team was top notch,

Thursday Jan 5, 2012 #

Running (warm up) 5:50 [1] 0.98 km (5:57 / km)

jog around the field a few times

Orienteering (LOC Talent squad) 16:14 [3] 3.14 km (5:10 / km)
ahr:161

courses on field,short sprints quick change of direction little maze thing as normal...hope we don't do to many of them this year. quite good fun, took a few top notch falls and had edmondo trying and sucseeding to push me over!

C • Talent Squad 4

Strength & Conditioning 25:00 [2]

strength exercises between courses as natalie was doing them.

Wednesday Jan 4, 2012 #

4 PM

Cross training (cross trainer) 31:00 [2]

dreadful rain today so stayed inside.

6 PM

Strength & Conditioning 30:00 [1]

casual core jobba.

Tuesday Jan 3, 2012 #

Note

came 4th out of 62 at loc tech sprint, behind mike , heather gardner and oli johnson

4 PM

Running 18:18 [2] 3.5 km (5:14 / km) +100m 4:35 / km

birkrigg with the dog...ridicously windy nearly got blown over and jarred my ankle, but it was ok. nice and easy pace , different route so more hills in. smallesst un i've done for ages :L but it was getting really dark

5 PM

Strength & Conditioning 25:00 [2]

usual jobba throwing in some weights aswell. core needs some work haven't done much on it over the last few weeeks

Monday Jan 2, 2012 #

11 AM

Orienteering (Betheca moor) 1:16:00 [3] 10.1 km (7:31 / km) +350m 6:25 / km
ahr:148

Training with bartlett, angus and richard on betheca moor taking turns on legs and also ruuning to the hill tops (cairns) felt better on the marshes this time and felt good on the hills. weather much better than last time but feet were freezing, a bit of light hail aswell :L orienteering well, time includes a bit of standing around. just realized that was the first run of the year not baaad :D

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