Training Log Archive: WillRiggIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Cross training (tennis) 1:15:00 [1]
cheeky spot of tennis with the boy(angus).... bit rusty after not playing for ages, played one tiebreak and he beat me 7-4 , He was cheating obviously. I aced him so that's all that matters. nice to do something different.
Note
went to the physio. sorted out back stiffness, hamstrings better but still need stretching more often. got some different stretches to do now. things are looking up.
Friday Mar 30, 2012 #
Cross training (football) 1:00:00 [3]
(injured)
5 a side, hamstring not to bad after it got warmed up, slight improvements, still feel it....but it's better. Played sick !
Thursday Mar 29, 2012 #
Note
(injured)
either pulled my right hamstring or it's super tight, woke up this morning and it's dreadfully achey. Will be getting a physio as soon as possible. should be fine to run this sunday
Flexibility 10:00 [0]
trying to ease the hamstrings. Got a physio sports massage for saturday. Not to worried about it because I'm pretty sure it will be gone by the JK if I take care of it,was thinking about easing off the training leading to the JK aswell, will probs jut be doing technical stuff this weekend and following week(with the norweigans)
Wednesday Mar 28, 2012 #
Cross training 20:00 [1]
football
Strength & Conditioning (circuits) 40:00 [4]
Being assessed in circuit training by examiners, got full marks. feel like my core has definitely improved doing two of these every week.
Running 15:00 [2] 3.0 km (5:00 / km)
warm up and cool down from angus's and back to angus's
Orienteering 16:00 [4] 4.0 km (4:00 / km) +25m 3:53 / km
don't know actual times and distance, was definatley running at 4 min k's at least, urban orienteering around ulverston-all good,one route where I could of been faster +10s. flowing well and looking ahead a bit more.
Tuesday Mar 27, 2012 #
Running (recovery) 22:38 [2] 4.47 km (5:04 / km) +152m 4:20 / km
hilly short recovery run, somehow found motivation to get out. another northern nice day sunny and blue skies. stiffness and acheyness has all gone from injury last week, legs still feeling a bit tired from the weekend
Flexibility 10:00 [0]
halfway through run,stopped and stretched. nice views all around.
Monday Mar 26, 2012 #
Cross training 30:00 [1]
(rest day)
cheeky spot of rounders in the sun, not training but whatever. cba with a recovery run, legs aren't stiff just fatigued, haven't had a true rest day in a while.
Note
Not the results I was looking for this weekend, however lessons learnt, my form was really good coming into the weekend and it showed during the middle minus the mistake. 3 out of 4 slection races still to go for. norweigans are coming over for 4 days training with us in the holiday before the JK so hopefully everything will come together!
Cracking result for Angus at the weekend, well proud of him, he deserved something once in a while ;)
Cracking result for Angus at the weekend, well proud of him, he deserved something once in a while ;)
Sunday Mar 25, 2012 #
Running (WU) 6:58 [2] 1.17 km (5:57 / km)
Orienteering (British Middle Champs) 30:48 [5] *** 5.8 km (5:19 / km) +20m 5:13 / km
8th out of 39
steady first control because off dent in confidence from mistake yesterday, HUGE mistake number 2 on the easiest leg you'll ever see, stuck on my compass bearing around the marsh got to to 10m away from control and there I decided the control wasn't there because I couldn't see it(when it was) came back 3 minutes later after relocating. so annoyed after this. finally got back into the zone after this and started to be aggresive hit every contol bang on apart from one 20 seconds hesistation. saw joe and caught him back up after chasing him for 3 controls, then edged ahead of him and lead him around the last part of the course.
Other than the one big mistake that costed me, was really happy with the rest of my course, hitting everything spot on but one. would of done much better than the winning time without mistake....one of those 'what if' weekends, I'll be better for JK! my sort of terrain.
looking good on winsplits minus the mistake http://www.obasen.nu/winsplits/online/en/default.a...
steady first control because off dent in confidence from mistake yesterday, HUGE mistake number 2 on the easiest leg you'll ever see, stuck on my compass bearing around the marsh got to to 10m away from control and there I decided the control wasn't there because I couldn't see it(when it was) came back 3 minutes later after relocating. so annoyed after this. finally got back into the zone after this and started to be aggresive hit every contol bang on apart from one 20 seconds hesistation. saw joe and caught him back up after chasing him for 3 controls, then edged ahead of him and lead him around the last part of the course.
Other than the one big mistake that costed me, was really happy with the rest of my course, hitting everything spot on but one. would of done much better than the winning time without mistake....one of those 'what if' weekends, I'll be better for JK! my sort of terrain.
looking good on winsplits minus the mistake http://www.obasen.nu/winsplits/online/en/default.a...
Running warm up/down 6:03 [2] 1.01 km (5:59 / km)
warm down with joe and sasha. soon after discovered I had a insect sting or bite on my back, I then started reacting really badly to it and so I went to first aid to check it out, St johns ambulance then sent me straight to A & E because they thought It might get worse, got saw straight away, took some tablet and it all went away. luckly it didn't spread to my throat so I couldn't breathe :) not the best way to end the weekend...
Saturday Mar 24, 2012 #
Event: British Sprint Championships
11 AM
Running (WU) 9:42 [2] 1.82 km (5:20 / km)
warming up, few sprints.
Orienteering (British sprint heats) 15:44 [4] 3.49 km (4:30 / km) +25m 4:21 / km
heats, not pushing really hard, just getting the flow right, rather hesitant on some and need to look ahead more. cruising
1st out of 15th (if the jury manned up and disqualified dane ;) )
qualified for A final.
1st out of 15th (if the jury manned up and disqualified dane ;) )
qualified for A final.
Running (WD) 6:25 [2] 1.1 km (5:50 / km)
cheeky little warm down
3 PM
Running (WU) 6:03 [2] 1.22 km (4:58 / km)
warming up with the joe harry sasha tim etc
Orienteering (British Sprint final A) 16:08 [4] 3.45 km (4:41 / km) +39m 4:26 / km
started off at steady pace, making sure get the map reading right, then saw sasha and I knew I was catching him so sped up and was doing ok, then lost all my time on one stupid control (no.14) went right into the control circle look in side in the fence but couldn't see the control so assumed it wasn't there, so got really confused because i knew I was in the right place went back to have another look and there it was stuffed into the corner. such a bad mistake. fine after that. would of been podium without mistake which i was aiming for.
Really need to improve in the sprint discipline, I'm to hesistant and need to be more aggresive. probably due to the lack of it i do.
(10th out 19)..... theres always next year....oh wait we are men open !
Really need to improve in the sprint discipline, I'm to hesistant and need to be more aggresive. probably due to the lack of it i do.
(10th out 19)..... theres always next year....oh wait we are men open !
Friday Mar 23, 2012 #
Cross training (PE circuits) 30:00 [3]
didn't do it as hard considering tomorrow
Cross training (football) 45:00 [3]
such a playmaker! so many assists!
Note
today was supposed to be a rest day, but had PE...ah well!
Thursday Mar 22, 2012 #
Note
scrapped the plan of doing the sprint map in ulverston, its not like the british sprint because its just streets, so I wouldn't really benefit.just had my legs massaged and they feel better now :) gonna go on a gentle run to get some blood pumping to the legs to wash out all the dead protein fibres and bath it and
R I C E it ! things like theses happen and hopefully it shouldn't affect my performance if I take care of it. still raring to go for the british ;)
R I C E it ! things like theses happen and hopefully it shouldn't affect my performance if I take care of it. still raring to go for the british ;)
Running 20:26 [2] 4.0 km (5:07 / km) +86m 4:37 / km
just jogging around birkrigg, Brought the strensall map with me just to have a look and check out of the things to consider.
Wednesday Mar 21, 2012 #
Strength & Conditioning 30:00 [5]
some really good circuit work in PE:would name them but don't all the names for some of the exercises. really felt worked at the end of session. upped the intensity on last set with no breaks inbetween exercises
Cross training 15:00 [1]
warming up and stuff
Orienteering 25:00 [2] 2.5 km (10:00 / km)
orienteering cool down on a sprint course which lecky cut some of the buildings out to make it harder, around school grounds made you think but wasn't doing this one hard because I took a tumble in the last one and then collecting controls walking with james. guess on distance
Orienteering 11:29 [4] 2.6 km (4:25 / km)
school mass start,started 35 seconds behind everyone because was given wrong map, then made way up through the field no mistakes trying to look ahead and plan more even though I know it like the back of my hand got into second place and was cathing adam then I absolutley floored myself running into a pillar. bruised my thigh and grazed lots of places, luckily ddn't do much damage but my map was covered in blood becauuse i cut my thumb so i found it hard to see any controls, just cruised round after that incident came back 30 secs behind adam. bathed it when I got home,will massage it later
Note
looking forward to the british sprint and middle this weekend, first real big competition of the year! haven't set myself any targets only to have a good performance :) But I can't wait to get into some nice terrain for the JK and British long.
Tuesday Mar 20, 2012 #
Running 8:00 [4] 1.61 km (4:58 / km) +102m 3:46 / km
interval uphill, got the lungs burning at the start and it was hard to get some speed when it was windy
90 seconds hard 30 seconds jog
90 seconds hard 30 seconds jog
Running 5:26 [2] 1.12 km (4:51 / km)
recovering from last effort
Running 1:50 [5] 0.37 km (4:57 / km) +62m 2:42 / km
2nd effort of the day. THE BIG HILL AS HARD AS POSSIBLE. straighttttt up! Really beasted the hill and felt like I was flying, kept at the right pace to maintain it all the way. just below anaerobic pace I think...
Running 2:07 [2] 0.45 km (4:42 / km)
recovering from last session.
Running 4:46 [4] 1.27 km (3:45 / km) +28m 3:23 / km
third effort of the day
trying to do a 1.5k at fast pace, ran out of space but the gradual climb made up for it. some was slight downhill so I could pick up some speed for the gradient
trying to do a 1.5k at fast pace, ran out of space but the gradual climb made up for it. some was slight downhill so I could pick up some speed for the gradient
Running 2:19 [2] 0.4 km (5:47 / km)
cooling down the lane back to my house.
Flexibility 5:00 [0]
Note
Really good short session today, mixed it up with all types of stuff.
Monday Mar 19, 2012 #
Cross training 25:00 [1]
a bit of rugby
Strength & Conditioning 20:00 [3]
sit ups press ups leg raises, core exercises,abdominal stuff.
Note
http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg... from sundays race, took the wrong side of the pond to two but still got onto a fast path
Sunday Mar 18, 2012 #
Running warm up/down 25:00 [2] 4.12 km (6:04 / km)
warm up with Angus up the hills to the start and back down them towards the end for a warm down
Orienteering 38:12 [4] **** 5.93 km (6:27 / km) +320m 5:04 / km
Loughrigg fell loc event- 4.9k 320m blue 1st
Running the course the women A doing the British University champs did yesterday.... and I beat them all ;) Decent race, was a very clean race and kept A okay pace but felt like i had a lot more to give when I wasn't really tired towards the end. No mistakes but I did hesitate a few times on the course 5-6 I found it hard to visualize the leg and I took a while to understand the map then it took me a bit of time to get back into the 'zone' so maybe made about a minute,but after that was fine. very hilly course with lots of climb but found that okay, very steep at some points.
Running the course the women A doing the British University champs did yesterday.... and I beat them all ;) Decent race, was a very clean race and kept A okay pace but felt like i had a lot more to give when I wasn't really tired towards the end. No mistakes but I did hesitate a few times on the course 5-6 I found it hard to visualize the leg and I took a while to understand the map then it took me a bit of time to get back into the 'zone' so maybe made about a minute,but after that was fine. very hilly course with lots of climb but found that okay, very steep at some points.
Saturday Mar 17, 2012 #
Note
easier week leading up to british M & S next week + more rest days
12 PM
Running 34:57 [3] 8.19 km (4:16 / km) +145m 3:55 / km
ahr:168
was gonna go at quite a fast pace but decided not to and cut it a bit short because my back was a bit stiff...might of had the heart beat monitor on too tight.did first kilometers easy at 4 30 did two kilometers at about 3 50 m/k and the the rest about 4 10- 4 28(uphill), was gonna do 10k but decided not too. nice day for running. saw pete out there running back from the gym.
Flexibility 10:00 [0]
break between run, decided to have a stretch + stretching after run
1 PM
Running 4:19 [1] 0.54 km (8:00 / km)
cooling down jog
Friday Mar 16, 2012 #
Strength & Conditioning (circuits) 30:00 [4]
burpees,squat thrusts, shuttles, sit ups, press ups, shuttles, step ups, stomach curls, tricep dips, some core exercise.
Cross training (football) 1:00:00 [3]
played a cheeky football match as a sort of cool down. a lot of sprinting and stuff so actually ok training I suppose. lost 6-4 ...I obviously scored all 4 of our goals - natural finisher.
Note
400km ran so far this year...not bad :)
Thursday Mar 15, 2012 #
Orienteering 15:00 [3] 3.2 km (4:41 / km)
warm up, Maze, warm down.
Running 3:28 [4] 1.2 km (2:53 / km)
short team intervals-120m each 3 people per team. rest when other team members running. weren't tiring intervals but good fast short sprints
Strength & Conditioning 20:00 [3]
exercises while doing maze- plank(front,L/side,R/side) sit ups, press ups and others I cant remember.
Flexibility 10:00 [1]
stretching and dynamic stretching
Wednesday Mar 14, 2012 #
Strength & Conditioning 45:00 [1]
core exercises,sit ups tricep dips some other exercises and some basketball.
Orienteering 32:32 [3] 5.16 km (6:18 / km) +191m 5:19 / km
warm up -500m
two 2km exercises on subathwaite-open fell quite technical.
Not making any mistakes but didn't have much pace today, especially on the hills. orienteering well though using my compass more.
warm down 500m just plodding back to the bus.
muscles tired today,thought they'd be okay after a rest day :(
two 2km exercises on subathwaite-open fell quite technical.
Not making any mistakes but didn't have much pace today, especially on the hills. orienteering well though using my compass more.
warm down 500m just plodding back to the bus.
muscles tired today,thought they'd be okay after a rest day :(
Tuesday Mar 13, 2012 #
Note
got asked to run in x counrty for cumbria at nationals, but said no because a bit late notice and I want to be orienteering before the sprint and middle.
Note
(rest day)
Monday Mar 12, 2012 #
Strength & Conditioning (circuits(P.E)) 30:00 [2]
circuits in PE a few good exercises with fraser.
Running 26:57 [3] 5.68 km (4:45 / km) +102m 4:21 / km
another one of those easy runs just for adam potter. nice recovery after feeling stiff all day. priory road,along beach,up to the common and down.
Sunday Mar 11, 2012 #
Event: Midland Championships
Running 30:00 [2] 4.0 km (7:30 / km)
warm up, run to start, drills etc
Orienteering race (Midland Champs) 49:27 [4] 8.77 km (5:38 / km) +320m 4:46 / km
Midland Champs 7.4k straight line - 1st
decent race overall, fitness and training work over the winter really paying off on this course. really physical towards the first half of course uphill and brambly. orienteered quite good even though I didn't find it technically hard, good routechoice throughout.but made some scrappy mistakes probably because It was boiling and us northerners don't experience that weather. mistakes- 1min40 on 2-3 hesitated abit to start with on leg because of forest boundary then overan leg and had to come back on myself, then 50 seconds on 6-7 when I caught angus-thought he'd checked up the path for the ditch but he hadn't so looking in wrong place but realised quickly. 30 seconds 11-12 just wasn't keeping contact. 16-17 didn't have a fastest split because I wrapped it twice in sucsession into brambles, ouch!. so 3 minutes overall but that's not to bad over 9k. Good race had a 3 munite gap between me and second. happy with performance, good to see the boys at the weekend! would of been a nicer race without all the undergrowth.
decent race overall, fitness and training work over the winter really paying off on this course. really physical towards the first half of course uphill and brambly. orienteered quite good even though I didn't find it technically hard, good routechoice throughout.but made some scrappy mistakes probably because It was boiling and us northerners don't experience that weather. mistakes- 1min40 on 2-3 hesitated abit to start with on leg because of forest boundary then overan leg and had to come back on myself, then 50 seconds on 6-7 when I caught angus-thought he'd checked up the path for the ditch but he hadn't so looking in wrong place but realised quickly. 30 seconds 11-12 just wasn't keeping contact. 16-17 didn't have a fastest split because I wrapped it twice in sucsession into brambles, ouch!. so 3 minutes overall but that's not to bad over 9k. Good race had a 3 munite gap between me and second. happy with performance, good to see the boys at the weekend! would of been a nicer race without all the undergrowth.
Note
http://www.obasen.nu/winsplits/online/en/default.a... winsplits
http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac... Routegadget
Quality Banter weekend with angus! :D
http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac... Routegadget
Quality Banter weekend with angus! :D
Saturday Mar 10, 2012 #
Running 20:00 [2] 3.5 km (5:43 / km)
warm up and warm down
Orienteering race 14:17 [3] 3.1 km (4:36 / km) +80m 4:05 / km
2.1k straight line malvern sprint.
2nd 40 seconds down on mikey.
Average race really should of taken advantage of the two minute breaks like mikey did but ah well it was just a warm up race really. however I was going well but made some scrappy mistakes, 4-5 took the wrong path so probably lost about 15-25 seconds. then made bad mistake on 10 ran past my control because i thought it wasn't mine(stupid) made a minute mistake, wasnt concentrating on map. after that fine though and was nice to get the legs moving after long journey down in the car.
2nd 40 seconds down on mikey.
Average race really should of taken advantage of the two minute breaks like mikey did but ah well it was just a warm up race really. however I was going well but made some scrappy mistakes, 4-5 took the wrong path so probably lost about 15-25 seconds. then made bad mistake on 10 ran past my control because i thought it wasn't mine(stupid) made a minute mistake, wasnt concentrating on map. after that fine though and was nice to get the legs moving after long journey down in the car.
Flexibility 10:00 [0]
Friday Mar 9, 2012 #
Note
(rest day)
resting then off near Birmingham for the weekend
Thursday Mar 8, 2012 #
Running intervals 10:21 [4] 3.0 km (3:27 / km)
intervals hitting 3 30k's as planned
Running 10:00 [3] 2.0 km (5:00 / km)
recover in-between 2 min intervals
Flexibility 10:00 [3]
dynamic stretching and stretching after finished
Orienteering 12:00 [3] 2.0 km (6:00 / km)
little maze jobba
Strength & Conditioning 12:00 [2]
exercises in between maze. squats and stuff
Running 15:00 [2] 2.6 km (5:46 / km)
Warm up and down
Wednesday Mar 7, 2012 #
Football 20:00 [1]
bit of a kick about.
Running (Road Run) 30:07 [2] 6.73 km (4:28 / km) +44m 4:20 / km
easy run down priory road, into that road that goes through wood back out again from priory along to beach, popped into peters house see if he was there and back to my house.
Tuesday Mar 6, 2012 #
Running 24:21 [5] 5.42 km (4:30 / km) +171m 3:53 / km
ahr:163 max:190
hill interval session on my own, sort of fartleck aswell because the intervals varied in length. put some good effort in and pushing hard. asthma was being a bit gay so that made the training harder aswell. 4 long intervals 1 short. heart rate and stuff on here http://connect.garmin.com/activity/155489139 heart rate doesn't drop that abruptly, it's because i paused the garmin for a 20 second breather
Flexibility 10:00 [0]
stretching and ting.
Sunday Mar 4, 2012 #
Event: (SROC, UK) Whitbarrow
Orienteering 35:19 [4] ** 6.58 km (5:22 / km) +180m 4:43 / km
NWOL blue course 5.1 straight line. 4th out of 70
Set off good fast pace straight into one trying to catch michael as he started 1 minute before me spiked well but came out of it wrong direction completly and made a 90 degree error - 4 mins lost. that was pretty much the race over with. then trying to get back into it made a 30 second mistake just running over the top of the crag. lost another 30 second on control 5. just being to hesitant and being distracted by controls. otherwise after that orienteering well and getting a good flow. should of done better today really, haven't made a bad mistake like that for a while. should of hit 30 mins. lessons have been learnt though, take a chill pill when your trying to catch someone . technically easy today though
after getting back into race was winning most splits comfartably. http://www.obasen.nu/winsplits/online/en/default.a... routegadget :http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
Set off good fast pace straight into one trying to catch michael as he started 1 minute before me spiked well but came out of it wrong direction completly and made a 90 degree error - 4 mins lost. that was pretty much the race over with. then trying to get back into it made a 30 second mistake just running over the top of the crag. lost another 30 second on control 5. just being to hesitant and being distracted by controls. otherwise after that orienteering well and getting a good flow. should of done better today really, haven't made a bad mistake like that for a while. should of hit 30 mins. lessons have been learnt though, take a chill pill when your trying to catch someone . technically easy today though
after getting back into race was winning most splits comfartably. http://www.obasen.nu/winsplits/online/en/default.a... routegadget :http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
Running 25:00 [1] 4.5 km (5:33 / km)
Warm up and cool down
Saturday Mar 3, 2012 #
Note
(rest day)
so stiff from rugby :( back and shoulders are so achey, hamstrings a bit tight aswell
Friday Mar 2, 2012 #
Cross training 1:00:00 [3]
Rugby sevens in PE
Played alright since haven't played for ages scored two tries, my pace is sick! tackled my mate and took him down but in the process he handed me off and I got a nose bleed, better than expected.
Played alright since haven't played for ages scored two tries, my pace is sick! tackled my mate and took him down but in the process he handed me off and I got a nose bleed, better than expected.
Running 21:12 [2] 4.43 km (4:47 / km) +122m 4:12 / km
nice easy plod around birkrigg, didn't go out for training purposes just needed some fresha air and to clear my massive headache, glad I did, nice and views and blue sky for once
Note
gonna have a nice rest day tomorrow done quite a bit this weak without realising
Thursday Mar 1, 2012 #
Running 37:27 [2] 7.22 km (5:11 / km) +144m 4:43 / km
Nice and easy loop around hoad with angus, saw charlie + andy out climbing so stopped for good chat with them. I swear down my recovery from efforts is really fast finished a quite quick acent with angus and bpm was at 179 and in two/three minutes it was 77bpm(we did stop at the top to look at the view).
Flexibility 10:00 [0]