Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Running	24	11:59:38	85.86		138.18		2980
Orienteering	8	5:07:23	31.43	(9:47)	50.58	(6:05)	1721
Cross training	5	5:00:00
Flexibility	14	2:02:00
Strength & Conditioning	5	1:55:00
Total	29	26:04:01	117.29		188.76		4701
[1-5]	29	24:02:01

1:30

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Thursday May 31, 2012 #

Flexibility 5:00 [0]

Running 45:00 [2] 8.47 km (5:19 / km) +41m 5:11 / km

With angus, easy pace got lost a few times and had to cut some feilds. Niggle on the top of my foot which was hurting.

Wednesday May 30, 2012 #

Running (pre exam run) 11:02 [3] 2.23 km (4:57 / km) +40m 4:32 / km

Note

6 down 4 to go (3 subjects left)

C • Exams 3

Orienteering 37:00 [4] 7.2 km (5:08 / km) +125m 4:44 / km

got 18/20 controls forgot about one control on the score bit and missed a control on the slight twist to the map which was a line course. bit pissed off about this but at the end of the day it's only a local.

Orienteering Great today though had good speed all the way about 10 secs on mistakes, flow was pretty good, Very happy with what I was doing. Set off at the same time roughly as Jon Duncan(world champion) and after the doing all the controls on the first map he went a different route to me, got back at the same time as him just 15m behind tried to catch him, I think he didn't follow the line properly as we bot missed the first control on the line which was hidden at bit in the marshe. after that he got about a 30 second gap on me. made one tiny mistake on the line later on +10. Think he beat me on time by about 30 secs.

Mike continued his winning streak by wining the battleaxe but couldn't be bothered picking up his trophy because he's so good.

Overall happy today though :P

C • You cheeky bastard 5

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

warm up.

Flexibility 5:00 [0]

ankles feeling niggly.

Running 5:00 [1]

cool down.

Tuesday May 29, 2012 #

Running 19:10 [3] 4.54 km (4:13 / km) +25m 4:07 / km

running to ulverston

Running warm up/down 2:03 [2] 0.41 km (5:00 / km)

Running 7:38 [3] 1.8 km (4:14 / km) +25m 3:58 / km

striding out concentrating on running style

Orienteering 4:41 [3] 1.05 km (4:28 / km) +15m 4:10 / km

sprint around school at cruising pace.

Orienteering 4:26 [3] 1.01 km (4:23 / km) +15m 4:05 / km

second course, at cruising pace again just in autopilot because know the school like the back of my hand obviously.

Orienteering warm up/down 6:30 [2] 1.1 km (5:55 / km)

Cool down

Flexibility 7:00 [0]

mainly back stretches and stuff

Strength & Conditioning 25:00 [3]

Core, Stability, S & C. Tough session, back into the swing of things.

Monday May 28, 2012 #

Running warm up/down 2:52 [2] 0.4 km (7:10 / km) +30m 5:13 / km

Running 8:45 [4] 1.73 km (5:03 / km) +70m 4:12 / km

Intervals uphill 30 secs hard 30 secs jog downhill until top, getting hard towards end. Extended 45 secs on last rep.

Running 4:10 [1] 0.6 km (6:57 / km)

recovery

Running 4:10 [5] 1.0 km (4:10 / km) +50m 3:20 / km

1km time trial 4 second slower from last time due to bad ass headwind along the flat. feeling good though!

Running 3:00 [2] 0.5 km (6:00 / km)

recovery

Running 3:24 [5] 0.97 km (3:30 / km) +30m 3:02 / km

1km time trial 1 second slower than last time but again another really tough headwind.

Running warm up/down 7:42 [2] 1.39 km (5:32 / km)

cool down with Angus then split off home.

Flexibility 5:00 [0]

Note

Good session tonight with Angus out in the sun with the vest tops on. Feeling faster than last time but slightly slower times because of wind. So much better than running on my own.

Haven't orienteered for a week...what is happening to me!

Sunday May 27, 2012 #

Note
(rest day)

resting today, a spot of tennis later though.

Cross training 1:30:00 [2]

Tennis: obviously acclimatizing training in the heat for eyoc by playing tennis with angus and pete ;) nice and hot.

Saturday May 26, 2012 #

Running 49:00 [2] 8.88 km (5:31 / km) +200m 4:58 / km

Easy jobba in the sun with angus, over the fields and wood, to top of birkrigg and then down to the tarn for a dip, running with our tops off because we're BIG. felt good heat was a bit exhausting at start but cooled off without a top on. legs felt good today. was gonna go for 10k+ but had to be back for a haircut.

Friday May 25, 2012 #

Cross training 45:00 [1]

football and tennis.

Thursday May 24, 2012 #

Note

5 exams down,5 to go(last on the 27th of june). rumor has it we get study leave next Wednesday so that could help my eyoc preperation.

Running 45:00 [3] 9.01 km (5:00 / km) +180m 4:32 / km

Long-ish at a easy pace, last exam of the week done today, got out explored around some woods I hadn't been in before and then over the common to day baycliff and the beach and back. Very hot weather, sweating buckets hottest day of the year so far. May have have been quicker, didn't have garmin

Note

This weeks training hasn't had to much structure because of exams, will be more specific training next week.

Wednesday May 23, 2012 #

Running 12:30 [4] 3.0 km (4:10 / km) +106m 3:32 / km

thought I'd get out after another exam nice and short though because got two exams tomorrow to do some revision for. Big headwind up the climb.

Flexibility 5:00 [0]

Tuesday May 22, 2012 #

Running 45:00 [3] 9.16 km (4:55 / km) +215m 4:24 / km

social run jobba. Hotttttt weather, legs still feeling a bit heavy eased up here and there though. two hill efforts not pushing that hard. fast kilometer at the end with barty boy. not too sure on time, distace and climb correct though.

C • Heavy legs 3

C • Heavy legs 1

Flexibility 10:00 [0]

Monday May 21, 2012 #

Note

One exam down

Running (Road) 18:45 [3] 4.41 km (4:15 / km) +40m 4:04 / km

recovery run before cracking on with some revision, legs feeling heavy towards end. Sunny and blue skies. Bit fast but it was road so it would be boring slow.

Strength & Conditioning 30:00 [3]

core, strength & Conditioning, stability. Core feeling better.

Flexibility 5:00 [0]

Sunday May 20, 2012 #

Note

http://www.flickr.com/photos/wendles56/7229441046/... looking cool...

Running 17:37 [4] 4.35 km (4:03 / km) +117m 3:34 / km

Went out for a short blast, felt good but shoulder hurting a bit think I pulled it throwing dogeballs... hot weather.

Running warm up/down 6:50 [2] 1.1 km (6:13 / km) +40m 5:15 / km

had to go on a run in the end, too nice weather.

Note

http://obasen.nu/winsplits/online/en/default.asp?p... see where I lost my time.

http://www.mdoc.routegadget.co.uk/cgi-bin/reitti.c...

So analysing the race, I lost:
30 secs on two just drifting off the line
25 secs on three hesitating on the hill quite a bit of umarked rock and then entering control
50 secs on two controls in green, slowed down a lot to get it right, should of used open marshes more,but I got orienteering right so that's good.
1 55 on routechoice error to 8
30 secs 12 should of come higher earlier and hesitating because confused at where wall was.
50 secs on 14 came to low across crossing point and so had to climb and then mistake inside control circle.

5 minutes lost, a lot more than I thought, plenty of positives though:

Apart from looking at mistakes was running really well on some legs and taking a good amount of time out of people.

Saturday May 19, 2012 #

Event: Twin Peak 2012

Running warm up/down 18:29 [2] 2.65 km (6:58 / km) +75m 6:07 / km

to the start and back from the finish.

Flexibility 10:00 [0]

This morning easing the back.

Orienteering (Northern Champs) 43:13 [3] **** 6.15 km (7:02 / km) +225m 5:56 / km

Great area on High Dam today, conditions cleared up so nice sunny day by the time I finished. Hesitating on 2,3,12,14 adding up to about 1m-2m mistakes, really bad routechoice to 8 missed the blatenly obvious one- straight down the marsh onto the path and cut through the green lost about 1m 50 to Ali T. Other than that good orienteering on 1,4,5,6,7,9,10,11,13,15. Nice and technical had to focus all the way and dropped that concentration here and there. Really felt that I should of pushed harder but It was hard to get going especially in the light green and green.

Apart from that, Northern Champion 2012 even if a few people were missing.

C • Champ 5

Note

Really enjoyed the race today despite should of being under 40, Not running tomorrow revising exams start monday, so a easy week.

C • Was joe there mate, well do... 2

Friday May 18, 2012 #

Cross training 1:00:00 [1]

PE: dodgeball and football... got headshotted in dodgeball :(

C • can you dodge a wrench? 2

Note

What an amazing course, Olav Ludanes is a beast! http://www.eoc2012.se/wp-content/uploads/2012/05/H...

Note
(rest day)

Thursday May 17, 2012 #

Running warm up/down 2:33 [2] 0.4 km (6:22 / km)

Running 4:53 [4] 1.1 km (4:26 / km) +50m 3:37 / km

terrain intervals on common 30 secs on 30 secs off. good running one extended one towards the top.

Running 2:45 [2] 0.55 km (5:00 / km)

recovery

Running 4:06 [5] 1.0 km (4:06 / km) +50m 3:17 / km

along the flat for half then up the bad ass hill. Very tough absolutely nailing it

Running 2:30 [2] 0.5 km (5:00 / km)

recovery

Running 3:23 [5] 0.97 km (3:29 / km) +30m 3:01 / km

another 1km sort of time trial gradually downhill then uphill. felt fast

Running 3:34 [2] 0.5 km (7:08 / km)

cool down

Strength & Conditioning 20:00 [3]

standard.

Note

Really enjoyed running tonight,short and fast... lovely weather for it!

Wednesday May 16, 2012 #

Running 18:00 [2] 3.0 km (6:00 / km) +60m 5:27 / km

steep walk/run to the start with the boys ( malachy and angus)
cool down with Rob.

Orienteering 40:17 [3] 7.01 km (5:45 / km) +350m 4:36 / km

Sliver Howe Battleaxe
All 20 comfatably tonight with 20 minutes to spare,feeling a bit shit on the first uphill section, calves dead from climb and feeling sluggish much better when I got onto the tops. Navagation good today about 20 seconds at most of mistakes probably could of been about two minutes quicker today from speed wasn't feeling on the ups steady but not fast. suprised that I was only 3 minutes down Ed Nash so must of been running pretty good, 2nd when I left. Running in my new oroc 280 breaking them in, no blister but they felt fine in length but my foot felt like it was slipping about abit in them and as a result got a little niggle on my right achillies just stiffened up a bit.

Tuesday May 15, 2012 #

Running warm up/down 18:48 [2] 4.28 km (4:24 / km) +77m 4:02 / km

running in my new inov8 road 233's . Very nice ride ;)

Running 11:29 [3] 3.0 km (3:50 / km) +10m 3:46 / km

faster loop around urswick tarn was gonna go for a fast 3k started off at 3 20/ks but saw alex damico out on his bike so just cruised around with him just chatting

Running 17:30 [2] 3.59 km (4:52 / km) +86m 4:21 / km

run back from tarn, nice and easy breaking the shoes in, slightly faster towards the end as forgot too go to the loo before I left.

Flexibility 10:00 [0]

Note

Selected for cairngorm

C • Cairngorm 7

Note

Hopefully this should be a good training week and get a lot done, next week very easy as the major bulk on my exams are then so I'll maybe just go on 3 easy runs just to get a breather from all the stress.

Monday May 14, 2012 #

Running 37:06 [2] 7.26 km (5:07 / km) +206m 4:29 / km

Easy recovery, common,sea wood(looking rather nice), beach and back,no motivation really as raining when started. But glad I got out, training on my own a lot is getting rather dull though :/ rather achey had to stop once to stretch

Flexibility 5:00 [0]

Strength & Conditioning (core and glutes) 30:00 [3]

haven't done one of these for a while... and it showed. Did exercises kim set me up with.

Sunday May 13, 2012 #

Running warm up/down 3:06 [1] 0.65 km (4:46 / km) +6m 4:34 / km

Running (fartlek) 17:49 [5] 4.6 km (3:52 / km) +30m 3:45 / km

fartlek sort of thing
1000m 500m 1000m 500m 300m 300m - 60 sec recovery jog between each one. 3 30k's for 1km then about 3 15k's for 500m and under 3mink's for 300m. not to sure how to pace it because I didn't want to die, definatley could of run harder on some of them. rather windy.

Running warm up/down 10:49 [3] 2.08 km (5:12 / km) +30m 4:51 / km

cool down and 3 short hill efforts because I wanted to do a bit more.

Flexibility 10:00 [3]

stretching. ankle feels better after slightly hurting it yesterday

Saturday May 12, 2012 #

Running 55:37 [3] 10.25 km (5:26 / km) +401m 4:32 / km

long hilly run in terrain aiming for about 60mins out, lovely weather. doing 'Richards Route' got lost a few time kept missing path turning and had to jump a few walls, turned on wrong path at haverthwaite heights and ended up contouring then droping, decided to run right to the top after this. nice and steep. felt good, steady pace throughout.

Running warm up/down 2:02 [1] 0.3 km (6:47 / km)

Flexibility 10:00 [0]

Friday May 11, 2012 #

Cross training 1:00:00 [2]

PE, football and cricket, 1 hour 30 m lesson but only a hour of real loggable exercise

Note
(rest day)

Thursday May 10, 2012 #

Running warm up/down 3:30 [1] 0.43 km (8:08 / km)

Running 4:33 [5] 0.98 km (4:39 / km) +200m 2:18 / km

hill intervals in torrential rain in a field ...ahh so fun. :/ not much motivation but yeah I got on with because I'm a man. very tough and hard going
10 x 100m at hard sustained pace, 20m of climb each time I reckon. really smashed the last one and absolutley died after it.

C • 2:18/km? 5

Running 10:00 [1]

recovery time 1m each rep

Running 18:00 [2] 3.0 km (6:00 / km) +110m 5:04 / km

3k recovery around the common cleared up a bit for this, nice and steady to get rid of any lactic acid.

Flexibility 5:00 [0]

easing the calves

Wednesday May 9, 2012 #

Orienteering race (Battle axe score) 53:47 [3] *** 7.32 km (7:21 / km) +336m 5:59 / km

Kept it steady and mistake less, new area mapped by Bilbo, nice in places but disgusting under foot in a few small areas, wading through seas of branches. Good orienteering got all 20 with plenty of spare time. 2nd when I left 3 and a half minutes behind ed Nash. Technique good tonight.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

WU WD and drills

Strength & Conditioning 10:00 [0]

Wobble board

C • you mean my wobble board? y... 3

Tuesday May 8, 2012 #

Note
(rest day)

Catching up on the revision I've missed over the past 3 days, got training plan sorted now, sensibaly resting after a tirin couple of days.

Monday May 7, 2012 #

Running (Recovery(GB prep camp)) 44:50 [3] 7.96 km (5:38 / km) +210m 4:59 / km

Such a lovely morning for it, nice Lakeland terrain to run in...bit faster than a normal recovery run but got carried away with the lovely conditions and great scenery. In a group of me Dane joe and tim. Not too sure on climb as garmin downloader is broke.

Flexibility 30:00 [0]

Session with Kim.

Note

Found the camp generally helpful,love the lush gb kit... Rather tired now

Sunday May 6, 2012 #

Orienteering (BOC relay) 22:20 [4] ** 5.06 km (4:25 / km) +155m 3:50 / km

Set off 6 minutes behind 3rd (Malachy) took over MDOC pretty quick to number 2, pretty easy orienteering 2 mistakes totalling of about 1m+ just scrappy but happy because I made the 6 mins up catching Malachy just before the field, knew he wouldn't be able to keep up with the pace so just cruised it in for the boys after not the best runs from bartlett and Matt, syo and dee were too strong but I think if we rejigged the team round we could have had a good shot at gold with great runs from Angus and Sam in the second team.

Running warm up/down 9:35 [1] 1.6 km (5:59 / km)

Note

Beat Aidan by a second on the relay, cheeky!

Saturday May 5, 2012 #

Event: BOC 2012

Orienteering race 52:31 [4] *** 9.03 km (5:49 / km) +320m 4:56 / km

British long championships
bad start 2 30+ mistake at 1 approached control from a differnt angle to what I thought and was stood searching 50m away from control circle of what I was sure was the right place, everything fitted but the feature further expectation I realised, long distance so not game over pushed on from there, then 6 took the worse routechoice in the world didn't realise you could cross the fence so in the heat of the moment went the long way around 2 30+ now that was pretty much taking winning today out of the game. pushed on hard from here though and was mistake-less. two scrapy amateur mistakes today. On a terrain that really suited me and a distance I'm good at I really should of done better today. 6th 3 minutes down on joe roughly

C • I'm guessing 9km was the ac... 3

Running 12:00 [1] 2.0 km (6:00 / km)

WU with matt and adam, WD with dane and harry

Note

Obviously disappointed with today race bad result,stupid mistakes, but positives to take out of it, gonna go out and enjoy it tomorrows relay, were the underdogs so not much pressure ;)

Friday May 4, 2012 #

Note
(rest day)

resting,great news that my back has started aching before boc...

Cross training (PE) 45:00 [2]

Thursday May 3, 2012 #

Note

Been selected for Nick Barrables Stockholm camp which I'm happy about!...but its a shame I'm in Norway with NWJS but thats gonna be good anyway and there is always next year!

C • Tour 2

Running 34:03 [3] 7.08 km (4:49 / km) +140m 4:23 / km

With angus and adam for a cruise around ulverston and hoad, lovely weather for it. some really steep climbs felt good calves aching from wearing inov8s on road. stopped of at richard to look at maps for weekend.

Wednesday May 2, 2012 #

Event: LOC Technical

Orienteering race (LOC technical) 42:38 [3] **** 5.65 km (7:33 / km) +180m 6:31 / km

Graywhaite- probably best area in England.
Lovely and technical, lost about two minutes in the brief open section just not keeping contact and not in control another 10 secs on 6- hesitation, 30 secs+ on 7 thought control was on a boulder and found a unmapped bolder but on further expectation it was a crag. Then got out of the green forset into the lovellllly open forset and got into the zone flowing well really good from 9-17. could of been faster 12/13 by about 15 secs, so only about 3m of overall sloppy mistakes...BUT then along with about twenty other runners I got lost to the finish. :( lost 3 minutes, don't know how just did but it was a common error ahh well. great area, positive from most of race. Think I was 2nd...

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Note

thought I could do a orienteering race without hurting myself, but rapped it right and the end cut my chest,face and really hurt my toe, nice and bruised might of cracked it dunno, still can run though and thats all that matters. Results: http://lakeland-orienteering.org.uk/uploads/2012-0...

Tuesday May 1, 2012 #

Note
(rest day)

been put in a team with bartlett and matt p for relays, Syo have dane aidan and zach....funny how zach is from Ebor and dane 5 hours down south, but ahh well might as well give it our best shot and get on the podium!

C • Mate you lot are fighting f... 4

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