Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	22	14:30:52	88.04		141.69		1070
Orienteering	12	9:28:04	56.25	(10:06)	90.53	(6:16)	1982
Strength & Conditioning	4	1:45:00
plyometrics/running drills	2	37:34	0.86		1.38
Cross training	1	20:05	4.27	(4:42)	6.87	(2:55)	85
Total	24	26:41:35	149.42		240.47		3137

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Sunday Mar 31, 2013 #

Orienteering 1:21:00 [3] 14.0 km (5:47 / km) +270m 5:17 / km

JK day 3
Good start to race only about 45 secs down at 9, then made a major miss at 10, at 14 got a massive thorn in my foot and was like half limping, tried to stamp it in further so wouldn't hurt as much, started to tire after this aswell glutes were painful and just got sloppy, made a mess of long leg,lost contact trying to go straight.

Saturday Mar 30, 2013 #

Orienteering 37:33 [5] 7.0 km (5:22 / km) +310m 4:24 / km

JK day 2
Lost a good position at number 1(2min) dane caught me after this, he led for most of the course I only got a head on some of the controls, tiring a bit towards, few other misses aswell.

Friday Mar 29, 2013 #

Event: JK 2013

Orienteering 15:25 [4] 3.6 km (4:17 / km)

JK sprint,
pretty good without the late start, managed to compose myself and ignore the anger of the fucking bus company! a few hesitations and maybe the odd routechoice, but happy with how it went, maybe could of pushed a bit harder at some points.

C • Well done mate, at least th... 1

Running 2:00:00 [2] 10.0 km (12:00 / km)

WU and WD for everyday of the jk, to lazy to log it all properly

Thursday Mar 28, 2013 #

Note
(rest day)

Wednesday Mar 27, 2013 #

Running 26:58 [2] 4.64 km (5:49 / km) +109m 5:12 / km

Tuesday Mar 26, 2013 #

Running 32:42 [2] 3.54 km (9:14 / km)

WU with drills and then strides

Running 15:30 [5] 3.4 km (4:34 / km)

Striders
Just did the one set today,thinking about the jk.
1k(threshold),2x800,2x300
3:15, 2:30,2:31,53,51

Running well, maybe not as strong on the 800's because of hills, but good confidence booster.

Running 16:02 [2] 3.08 km (5:12 / km)

long CD.

Monday Mar 25, 2013 #

Running 22:23 [2] 4.13 km (5:25 / km) +25m 5:16 / km

WU and fast CD because I was freezing my arse off!

Running 6:36 [4] 1.44 km (4:35 / km) +102m 3:23 / km

Theshold hills,felt good.

Running 5:11 [4] 1.13 km (4:35 / km) +70m 3:30 / km

Threshold hills, feeling the lactic from the sprints.

Running 7:46 [5] 1.22 km (6:22 / km) +100m 4:31 / km

Hill steep sprints(250m) x 3,(1:12 each) + jog back down
was going to do 5 but saving for last hard session tomorrow.

Sunday Mar 24, 2013 #

Orienteering 38:00 [3] 6.0 km (6:20 / km)

average, asthma setted off, shoulders a bit tight and twatted my shin on a rock so hard to cocncentrate, remarakbly not many mistakes though, just had no real flow, quite a lot of detail to take in. couldn't really notice calves today so good news.

nice and snowy in different parts of the woods.

C • where did you do this at? i... 4

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Saturday Mar 23, 2013 #

Running 16:41 [1] 2.7 km (6:11 / km)

Orienteering 10:45 [3] 2.5 km (4:18 / km) +10m 4:13 / km

Running 7:45 [1] 1.2 km (6:27 / km)

Orienteering 15:37 [4] 3.76 km (4:09 / km) +15m 4:04 / km

Running 5:28 [1]

Note

Northen Road relays cancelled so went ahead with some sprint training with hollie to lancaster that quentin had set me, very relevant and feeling confident now for the jk. Conditions were pretty awful, was horrendously windy and there was a lot of snow on the campus, so pretty happy with min per k's running in flats.

Note

calves seem to be on the up, a lot less pain mow, stretching more,foam rolling and wearing kinesio tape seems to be working so hopefully fit in a few more hard trainings in early week.

Thursday Mar 21, 2013 #

Running 11:50 [2] 1.9 km (6:14 / km)

Running 13:11 [3] 3.42 km (3:51 / km)

Running 17:21 [3] 3.8 km (4:34 / km)

Note

Saw physio,general advice was okay and got a few new new stretches, found a few other problems as well, basically I'm very tight and a lot more stretching is needed + going back tomorrow to get taped up for the weekend.foam roller ordered as well. Now it's just the race to get my body in the right condition for the jk and being able to run as well as I can.

Wednesday Mar 20, 2013 #

Running 30:00 [2] 6.0 km (5:00 / km)

Jog up to birkrigg to see miss evans at the school session,she wasn't there but got sucked into doing the exercises, practising EMIT which was actually quite beneficial(I'm not too shit at punching) sacked off tonights session as calves are very tight and I'm not getting any spring in them.

Tuesday Mar 19, 2013 #

Running 15:00 [2]

WU,drills and strides

Running 15:00 [2] 2.0 km (7:30 / km)

WU,drills and strides

Running 35:00 [4] 7.6 km (4:36 / km)

Barrows Striders,
Easier session taking into account the weekend.
2k tempo 2 x 800 2k tempo
very easy 7:00 for 2k's and 2:30 for 800's recoveries about 1m-1 30
Forgot garmin :(

C • what you doing at the weeke... 3

Note

Picking up niggles here and there atm, had a bit of a Achilles worry doing drills today probably relating to my calf, but knee was feeling weird the other day aswell. Going to see a physio before the jk,need a general limbering up as well so should be good + I think I'm going to invest in a foam roller.

C • will your maths is horrendo... 9

Monday Mar 18, 2013 #

Running 27:23 [2] 5.48 km (5:00 / km) +155m 4:23 / km

Cutting down volume, Road relays at weekend.

C • how long you running for th... 7

Sunday Mar 17, 2013 #

Orienteering 19:44 [3] 4.68 km (4:13 / km) +16m 4:09 / km

Sprintervals-Ulverston
Had to force the mindset that I didn't know the area.

Running 24:25 [2] 4.87 km (5:01 / km) +16m 4:56 / km

Back home.

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

Strength & Conditioning 15:00 [3]

Saturday Mar 16, 2013 #

Running 8:01 [2] 1.38 km (5:49 / km) +52m 4:53 / km

Shot WU and CD pretty mingin weather.

Orienteering 20:04 [3] 2.56 km (7:50 / km) +79m 6:47 / km

Summer House Knott,
not very nice first excersise, fell over a fair few times, mud in the eye and the elastic tighntener on the waterproof got caught on a branch, I then went on to run about 3m until twanged and slapped me on the arse, absolute bitch of a stinger, even had to stop for 10 seconds, developing a bit of a love bite on my arsea. o-ing ok,very slow through brashings at times.

Orienteering 19:43 [3] 2.56 km (7:42 / km) +75m 6:43 / km

Loop E,
much more foccused for this,good chat with derek what to aim for. Looking up well, clear attackpoints and happy with compass. very happy with o-ing.

Friday Mar 15, 2013 #

Note
(rest day)

Thursday Mar 14, 2013 #

Running 45:13 [4] 10.67 km (4:14 / km) +63m 4:07 / km

2*2miles,2*1mile
Threshold, nice controlled and relaxed pace, sticking tight in a pack of jed,phil and me. running between 3 25-3 45k's depending on gradient. A lot of soreness in calves when stopping for recoveries,nothing but a massage,bath and stretch can't sort out...

Running 28:01 [2] 3.26 km (8:36 / km) +12m 8:26 / km

WU, Drills and strides and CD with Sam.

Strength & Conditioning 40:00 [3]

Higher reps/time. Improvement.

Wednesday Mar 13, 2013 #

Running 16:00 [1] 2.37 km (6:45 / km)

WU and CD

Orienteering 11:47 [3] 2.61 km (4:31 / km) +43m 4:10 / km

Kendal sprint o in the dark,
loop 1, slow around all the steps bit.

Orienteering 15:54 [3] 3.57 km (4:27 / km) +50m 4:10 / km

Loop 2,
good first half, lost a min where there was supposed to be a door, but was locked so had to go all the way around.

Note

running quite a easy pace' on sprints trying to get the technique for it again,a lot more fiddly than the jk area.

Tuesday Mar 12, 2013 #

Running intervals 45:38 [5] 9.8 km (4:39 / km) +10m 4:38 / km

BS intervals
2*(2ktempo,2*400,800)
2k 6:36 400 1:08 400 1:08 800 2:32
2k 6:38 400 1:09 400 1:08 800 2:34
Good session,feel like I'm finally getting some good leg turnover, need some work on 800's/man up and push harder.

Running 9:47 [2] 1.88 km (5:12 / km)

WU with sam and gus.

plyometrics/running drills 17:34 [3] 1.38 km (12:44 / km)

Drills and strides

Running 7:20 [1] 1.01 km (7:16 / km)

CD with Phil,Sam and James.

Strength & Conditioning 35:00 [3]

Good session + kims challenge.

Monday Mar 11, 2013 #

Running 46:42 [2] 8.6 km (5:26 / km) +176m 4:56 / km

Easy incorperating some compasswork on a course I made on birkrigg.Nice blizzard of snow to mix things up a bit.

Sunday Mar 10, 2013 #

Running 5:45 [2] 0.78 km (7:22 / km)

Orienteering 33:26 [4] 5.65 km (5:55 / km) +131m 5:18 / km

YBT
Head not really in the game, made a bad miss of about 40 sec on 3 and then some other mistakes later on totalling 2m+. Bad stratergy and lack of compass bearing/running a bit too fast. Think I was also tired from being woken up in the night twice. Manged to control myself after the mistakes though and 'restart' which is a good positive.

Got the job done which was getting loc through,dreadful performance though too tired and scrappy.

Running 8:13 [2] 1.03 km (7:59 / km)

Orienteering 24:54 [2] 3.74 km (6:39 / km) +70m 6:05 / km

Got there too late to do any Relay training which was quite dissapointing. So cruised around one loop and then collected in controls. Navigating better than the morning/compass better to.

Note

Good GBR weekend, understanding what's working well for my technique at the moment and grown more confident with the compass. Bit frustrated I missed the training in the mass starts etc. think I'll prioriterize squad over ybt if clash comes up again.

Strength & Conditioning 15:00 [3]

Core and upper body.

Saturday Mar 9, 2013 #

Running 19:50 [2] 2.38 km (8:20 / km) +61m 7:23 / km

WU with drills and strides.

Orienteering 10:45 [2] 1.41 km (7:37 / km) +23m 7:03 / km

Holme fell
line course

Orienteering 15:22 [2] 2.11 km (7:17 / km) +41m 6:38 / km

Holme fell
Control pick, pretty good going,nice flow. lines all over the place so went to something like 7 instead of 3. then realised and got back into it.

Orienteering 27:59 [3] 3.86 km (7:15 / km) +125m 6:14 / km

Holme fell- Deep end
More on the fell this time, found nav quite easy and was flowing smoothly more at crusing pace... nice and clean.

Running 17:23 [1] 2.1 km (8:17 / km)

CD from home fell and then WU for middle distance.

Orienteering 43:26 [3] ***** 5.12 km (8:29 / km) +211m 7:02 / km

Middle distance-Rusland beeches
Treated this like a race,doesn't get more technical than this, really trying emphasise map contact on a area like this and not rush which I sucseeded with. Made about 2minutes(heistation/mistakes/routechoice) Physically didn't feel that strong running and should of pushed harder on easier legs, think I need to plan some hill work in before jk. Use of compass was very good.

2nd m18 behind aidan so quite good going.

Running 5:28 [1] 0.78 km (7:01 / km)

CD with will.

Thursday Mar 7, 2013 #

Running 45:00 [4] 6.0 mi (7:30 / mi)

BS threshold
6 x 1mile with 1 30-2m recovery
Only did 4 mile as too early to get back into it after illness. Was sticking with Phil and Jed, led the first and last one, body complaining on the second and got ye good old tight shoulders but they went.

running about 3 30k's. Forgot Garmin though.

C • 4mile 3

plyometrics/running drills 20:00 [1]

Drills and strides

Wednesday Mar 6, 2013 #

Orienteering 44:13 [2] 4.96 km (8:55 / km) +151m 7:44 / km

2*1.7k courses-Night-o with Hol,Summer House Knot
Decided to come out at night instead of the day so easier intensity after illness. think I'm improving...? concentrating on bearings which seemed to be good sometimes but not as consistent because there was so much brashings! Only seem to be making parallel mistakes in the night(3m)(like last sat) or just minor misses (10s)

Running 7:32 [1] 1.0 km (7:32 / km)

Jog to start.

Tuesday Mar 5, 2013 #

Note
(sick)

Frustrating...no point risking training though.

C • try missing 10 weeks mate! ... 1

Monday Mar 4, 2013 #

Note
(sick) (rest day)

Glands up, very hard to swallow and coughing through the night. Taken the morning off school.

Sunday Mar 3, 2013 #

Note
(rest day)

Feeling a bit ill.

Saturday Mar 2, 2013 #

Orienteering 27:27 [3] 3.68 km (7:28 / km) +147m 6:13 / km

uvhs selction #3
Very sleepy, lack of concentration near end and made big 2 30 mistake, blaming this on last night. Won by 7 mins. Tough and very hilly,didn't feel very energetic and not enough agression to push hard on hills.

Running 10:53 [1] 1.18 km (9:13 / km) +45m 7:45 / km

CD and re ran the leg I made a mistake on, just had a bad exit from the control and wasn't keeping tabs on the map.

Running 15:26 [2] 2.96 km (5:13 / km)

WU,drills and strides

Note

http://www.lakeland-orienteering.org.uk/uploads/co...

C • Brocky's number 4!? mad man! 2

Running 10:00 [2]

Orienteering race (Northen Nights) 55:00 [3] 7.16 km (7:41 / km) +215m 6:41 / km

Night O is definitley improving from bad to mildly bad, not as shit as I used to be...Good start, but two real big mistakes on 6 and 7. to low for 11, small miss on 13 but got into a rhythm after that, caught jack wood and Bruce Duncan caught me up, small pack then, managed to get ahead on long leg but was hesistant to 17 and was caught again, stayed together until 20 where I put a spurt in and went mental down the run in to the finish, must of got fastest split!

today showed the good,bad and the ugly of my night o technique, but I think I'm getting more experienced with it, must of made at least a fair 6 min of mistakes. Some anlysis needed.

Note

http://www.lakeland-orienteering.org.uk/uploads/co...

Friday Mar 1, 2013 #

Cross training 20:05 [2] 6.87 km (2:55 / km) +85m 2:45 / km

Lovely day for a cycle...tire burst at 19 mins, next minute decided wether I could go on... I couldn't.

Running 16:28 [2] 3.8 km (4:20 / km) +74m 3:57 / km

Mum picked up the bike and I ran the rest home. weird transition from bike to running, nice and hilly to the top of birkrigg and then a 'fast cruise' downhill home.

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