Training Log Archive: WillRiggIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Running 25:00 [4]
Threshold thursdays
1 x 1.5miles
1 x 2.4 miles with hills
generalised time(really have no idea)
Running more effeciently when thinking about form, which was quite important into a headwind...
1 x 1.5miles
1 x 2.4 miles with hills
generalised time(really have no idea)
Running more effeciently when thinking about form, which was quite important into a headwind...
Running 10:00 [2]
WU and CD
Note
I have the same Birthday as Frida Sandberg...I must be destined for great things...
Wednesday Jan 30, 2013 #
Running 1:10:00 [2]
LSD
Birkrigg, beach,priory,Ulverston. With Angus and Hollie.
pain in foot for first 4 mins then went.
Birkrigg, beach,priory,Ulverston. With Angus and Hollie.
pain in foot for first 4 mins then went.
Tuesday Jan 29, 2013 #
Running 45:00 [4]
WU
5 x 900m hill reps up and down like we discussed at long distance weekend. Weather was interesting, rain and running uphill into a 50 mph winds is quite tough.
CD
5 x 900m hill reps up and down like we discussed at long distance weekend. Weather was interesting, rain and running uphill into a 50 mph winds is quite tough.
CD
Note
no time for striders, got lots to be getting on with.
Strength & Conditioning 35:00 [3]
Monday Jan 28, 2013 #
Note
(rest day)
Sunday Jan 27, 2013 #
Running 20:00 [2]
WU and CD for prologue
Orienteering 33:44 [3]
Prologue Whinny Hill,
Not bad to start with then made big mistake 5-6, awful loss of concentration and confidence that I was in right place... got distracted and ended up at 4. after that didn't really have much motivation to grit my teeth and keep running hard up the steep hills and when the wind and hail are slapping your face it's hard to read the map so routechoice error 9-10 going over the hill, straighter but more climb.
not really acceptable.
Not bad to start with then made big mistake 5-6, awful loss of concentration and confidence that I was in right place... got distracted and ended up at 4. after that didn't really have much motivation to grit my teeth and keep running hard up the steep hills and when the wind and hail are slapping your face it's hard to read the map so routechoice error 9-10 going over the hill, straighter but more climb.
not really acceptable.
Running 20:00 [2]
WU and CD for chasing sprint
Orienteering 22:18 [4]
Chasing start,
miss of 30 sec at 2 because was on my way to number 3 and then I realized I had a control...oops, other than that sprint orienteering much more promising finding some good flow and planning ahead well, keeping controlled and not navigating faster than I could. very enjoyable race apart from the cheeky planner putting two controls on the inside and the outside of the wall on no.18 (caught many people out) so mp.
miss of 30 sec at 2 because was on my way to number 3 and then I realized I had a control...oops, other than that sprint orienteering much more promising finding some good flow and planning ahead well, keeping controlled and not navigating faster than I could. very enjoyable race apart from the cheeky planner putting two controls on the inside and the outside of the wall on no.18 (caught many people out) so mp.
Note
This weekend was a nice kick up the arse to put some real time into improving my sprint nav. I found in all the urban races I was held back by the speed of my navigating I was never in oxygen debt or tiring, so on the plus sides I happy that my speed is improving all the time yet I need to make up for it because results wise this weekend was dreadful, however I was finding it easier race by race....need more practise!
Saturday Jan 26, 2013 #
Orienteering 54:00 [3]
Edinburgh City race,
Dreadful no.1 lost contact thought I was on the wrong street when I was on the right one and binned like 3 mins then messed up the next couple went to the wrong number control first and took to complicated route. So lost about 5 minutes all together after I remebred how to urban orienteer the rest went okay with only small time losses. Nice learning curve and a kick up the backside to do some much needed sprint training(there's none in my area any way) ...Hopefully do better tomorrow.
Dreadful no.1 lost contact thought I was on the wrong street when I was on the right one and binned like 3 mins then messed up the next couple went to the wrong number control first and took to complicated route. So lost about 5 minutes all together after I remebred how to urban orienteer the rest went okay with only small time losses. Nice learning curve and a kick up the backside to do some much needed sprint training(there's none in my area any way) ...Hopefully do better tomorrow.
Running 20:00 [2]
WU: jog,drills,strides.
Friday Jan 25, 2013 #
Event: Edinburgh Big Weekend
Running 30:00 [2]
Couldn't resist some resistance running in the snow, not as pleasant when I got up there with hail in my face but all the same quite nice. calves a bit tight; just need stretching.
Note
Edinburgh bw: Speed is getting there, don't expect sprint technique will be up to scratch but all the same give it a good race! should be a good weekend.
Thursday Jan 24, 2013 #
Running 25:12 [4] 7.24 km (3:29 / km)
3*1.5 miles with 0.5 mile recovery(?)
8 22
8 28
8 22
Didn't have watch but making realistic guess off what other guys did.
no watch so pacing a bit dodgy. Great session running well and felt comfartable, threshold pace, but last one felt more like interval pace.
8 22
8 28
8 22
Didn't have watch but making realistic guess off what other guys did.
no watch so pacing a bit dodgy. Great session running well and felt comfartable, threshold pace, but last one felt more like interval pace.
plyometrics/running drills 15:00 [3]
Drills + strides.
Running 20:00 [1]
WU and CD
Running 10:00 [2]
recoveries, guess at how long they took.
Strength & Conditioning 40:00 [3]
Wednesday Jan 23, 2013 #
Running 45:00 [2]
Just over 45 mins recovery run. To my delight there was plenty of snow still on Birkrigg making running in the dark on your own much more pleasant. Running in the thick snow as much as possible, legs woke up half way around.
Strength & Conditioning 10:00 [3]
core
Tuesday Jan 22, 2013 #
Running 25:00 [5]
Striders session
2*(2*800m,1*1200m)
pacing at 2:30 for 800m and about 3 53 for 1200m.
Paced it well and didn't blow up, nice and consistent. just behind jack on the reps. 2 minutes recovery between reps and 1k jog between sets.
2*(2*800m,1*1200m)
pacing at 2:30 for 800m and about 3 53 for 1200m.
Paced it well and didn't blow up, nice and consistent. just behind jack on the reps. 2 minutes recovery between reps and 1k jog between sets.
Running 20:00 [2]
WU and CD
plyometrics/running drills 20:00 [2]
Plenty...of drills and strides.
Monday Jan 21, 2013 #
Running 50:00 [2]
Running in the fresh powder up on Birkrigg with Barty. Such a nice feeling running on the snow. taking it pretty easy.
Strength & Conditioning 40:00 [3]
More intense session with some different additional exercises.
Sunday Jan 20, 2013 #
Running 20:00 [1]
WU and CD.
Running 41:59 [4] 9.76 km (4:18 / km) +240m 3:50 / km
BCR winterleague #birkrigg 6 miles
Bitterly cold, face felt frozen by the end. Strong first lap but then felt it in legs later on, slowed on way down to sea wood because of stitch. Fast last section of course where body seemed to unfreeze. Ran most of course around with Anna got away when she went the wrong way and pushed on the final part.
Need to improve over this distance, felt pretty poor today.(maybe because of yesterdays long run?) not feeling very tired by the finish like last BCR race, so should of given it some more.
2nd behind Harry Staiton, who was flying.
Bitterly cold, face felt frozen by the end. Strong first lap but then felt it in legs later on, slowed on way down to sea wood because of stitch. Fast last section of course where body seemed to unfreeze. Ran most of course around with Anna got away when she went the wrong way and pushed on the final part.
Need to improve over this distance, felt pretty poor today.(maybe because of yesterdays long run?) not feeling very tired by the finish like last BCR race, so should of given it some more.
2nd behind Harry Staiton, who was flying.
Note
wouldn't mind do some proper orienteering soon, the club really puts a lack of events on in January.
Saturday Jan 19, 2013 #
Running 1:30:00 [2]
Richards Bigland haverwthaite run with a few extra loops added in. First run in the snow, felt like I could of gone on forever, nice head clearer, beautiful run.
Friday Jan 18, 2013 #
Note
(rest day)
Note
(rest day)
Thursday Jan 17, 2013 #
Running 25:15 [4] 7.24 km (3:29 / km)
Barrow Striders,
3*1.5 mile at threshold pace
Feeling strong and and felt like I was running effeciently.
8 40
8 40
8 35
Running with sam and Jack.
3*1.5 mile at threshold pace
Feeling strong and and felt like I was running effeciently.
8 40
8 40
8 35
Running with sam and Jack.
Running 30:00 [1]
WU for quite a while because took a while for everyone to show up, Drills(plenty of them) and CD.
Strength & Conditioning 30:00 [3]
Usual set but increase of reps.
Note
Barrow striders sessions seem well structured and definatley worth while going, good standard of people as well, so lots of fast of runners to run with. contemplating doing the tuesday sessions as well with Hollie, if can sort out transport there.
Wednesday Jan 16, 2013 #
Orienteering 20:00 [3]
Some sprint orienteering around Ulverston on my own. Head not really in it... Not very purposeful training and calves feeling shit on the roads.
Running 20:00 [2]
WU and run too school+ collecting in controls for juniors.
Note
Today was supposed to be a long run but needed to listen to my body as just getting back into it at the moment.
Tuesday Jan 15, 2013 #
Running 1:00:00 [2]
Easy run over a frost bitten common and then down the lanes to ulverston and back. 10 x 10 second hill sprints at end. calves a bit stiff towards end when did extra loop on road to make it up to an hour.
Strength & Conditioning 25:00 [3]
The usual,
some definite improvements in leg strength; can nearly do a single leg squat properly(right to the floor and back). And can hold plank for longer.
some definite improvements in leg strength; can nearly do a single leg squat properly(right to the floor and back). And can hold plank for longer.
Monday Jan 14, 2013 #
Running 41:00 [2]
WU with florrie and Rich in their loop.Run to glaxo to start tempo CD after tempo/intervals.
Running 10:25 [4] 3.0 km (3:28 / km) +5m 3:27 / km
Tempo along Glaxo and down canal. Reckon I can get under 10 racing and on a track. Felt pretty strong, Not tired that much at the end either.
Running 6:00 [4]
4 x 1m with 30 sec recovery. Had a race with some punter lads on then bikes on my last rep... I beat the filthy youths.
3 PM
Running 30:00 [2]
Easy over the common, Old man and the peaks covered in snow.
Sunday Jan 13, 2013 #
Orienteering 34:58 [4] 6.21 km (5:38 / km) +98m 5:13 / km
Loc club champs
Standard run, fast first third and last third but got stitch after the first map change so middle section was a bit slow. Only navigational error was on a control which I thought was in the wrong place(35s) need to remember to tape my laces(20s) tying them.
£20 voucher from loc award :)
Standard run, fast first third and last third but got stitch after the first map change so middle section was a bit slow. Only navigational error was on a control which I thought was in the wrong place(35s) need to remember to tape my laces(20s) tying them.
£20 voucher from loc award :)
Running 10:00 [2] 1.6 km (6:15 / km)
CD... Boys,boys,boys.
Running 15:00 [2] 2.0 km (7:30 / km)
WU + drills. Took a tactical chunder doing some strides.
Strength & Conditioning 25:00 [3]
Saturday Jan 12, 2013 #
Running 40:00 [2]
Easy to warm up muscles for club champs tomorrow.
Not the most enjoyable run, dehydrated,light headed and asthma dodgy. Starting to get cold again...
Not the most enjoyable run, dehydrated,light headed and asthma dodgy. Starting to get cold again...
Thursday Jan 10, 2013 #
Note
One exam left now on Monday, then back in the game to do some 'serious' training. Haven't been able to achieve as much volume as I would liked in December but exams really do matter. Last weekends informal race was a good indicator of where I am at the moment, probably the fittest I've been ever at the moment so a good place to be in coming into the more 'specific training' season,but a lot of work is needed to be done as always. Want to build up to achieve 7-10 hours a week depending on hard week or easy week.
C • TRAINING 11
Tuesday Jan 8, 2013 #
Running 30:00 [2]
Recovery. Think I tweaked my calf at the weekend.
Strength & Conditioning 25:00 [3]
Monday Jan 7, 2013 #
Note
Hip flexor and left calf tight. Blame this on the fast descent.
Sunday Jan 6, 2013 #
Running 30:00 [1]
Quite a lengthy warm up as got there nice and early. Cool down with Holly on the roads
Running 41:00 [5] 9.65 km (4:15 / km) +450m 3:27 / km
#BCR winter league-Appleworth
Handicap so set off last,wasn't the best of fields but enough to have a good race around. Feeling strong first five k managed to catch Anna lupton(England international) she's a lot faster than I thought. Caught Rich later on, both of us blew up on the last hill me more than him, managed to take him on descent , but he beat by about 5 seconds to finish but managed to beat him in actual time. Really nice to be out running hard, good beasting!
Handicap so set off last,wasn't the best of fields but enough to have a good race around. Feeling strong first five k managed to catch Anna lupton(England international) she's a lot faster than I thought. Caught Rich later on, both of us blew up on the last hill me more than him, managed to take him on descent , but he beat by about 5 seconds to finish but managed to beat him in actual time. Really nice to be out running hard, good beasting!
Note
course about 6 miles and climb about 1200ft
Strength & Conditioning 25:00 [3]
Friday Jan 4, 2013 #
Orienteering 1:05:00 [2]
A wee spot of orienteering/night orienteering with Adam on Roanhead. Alternate legs, running felt progressivley stronger once aches of not training for 3 days went. 2 x sand dune reps at the end. Easy pace after 5k because adam did his ankle.
Thursday Jan 3, 2013 #
Note
Training over the next week and half is going to be on the basis: get out when I can, as first exam is 6 days from now. Have just structured the basis of my new Training regime starting January 14th.
Strength & Conditioning 25:00 [3]
Wednesday Jan 2, 2013 #
Strength & Conditioning 5:00 [3]
Every little counts...
Tuesday Jan 1, 2013 #
Note
(rest day)
recovering...
C • wimp 2