Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Running	25	14:20:31	89.91		144.69		673
Orienteering	9	7:43:07	43.1	(10:45)	69.36	(6:41)	507
Cross training	5	3:50:00
Strength & Conditioning	4	1:25:00
plyometrics/running drills	1	15:00	1.0	(15:00)	1.61	(9:19)
Total	26	27:33:38	134.0		215.66		1180

1:56

0:00

» now

Wednesday Jul 31, 2013 #

Running 28:19 [2] 4.67 km (6:04 / km)

Nice easy run with Joe around the forest and down to the river, good chat about things and good to chill and watch the sprint later in the sun.

Tuesday Jul 30, 2013 #

Running 32:05 [2] 4.94 km (6:30 / km)

WU to the start and CD.

Orienteering 54:25 [4] 8.49 km (6:25 / km) +85m 6:06 / km

Day 3-15th

Don't really know what happened today badly effected by very early start lots of heather to bash down, thought it was going pretty well until 18 my ownly mistake of the course-lost 2 m 30, getting tired and messed up end of leg. However looking back all my splits are extremely average and considering my current form the only thing I can blame it on is the early start which is unfortunate in a selection race! But also after analysis race with Joe who also had same problem I did loose a lot on routechoice aswell; poor entry into control 2, not staying of path, 11 went straiight instead of path route and 15 went through the hashed hilly open very bad idea. also lost time on 8 because the control was missing and spent time looking for it. maybe up to 3 mins lost on routechoice then, but only explanation why other splits are bad is late start time. Lots of variables in this race, but some of them I could of controlled! could of been about 6th in controlled technical side of race.

Enjoyed this race but annoyed to be beaten by lots that I normally beat.

Monday Jul 29, 2013 #

Orienteering 50:26 [4] 8.71 km (5:47 / km) +35m 5:41 / km

Day 2-2nd

Great race,pretty good technically and great physically... and beat dane by 1 second(oh the pleasure!) Felt really fast in first section, having a late start made running much easier the only time I had this all week! Nice area made some misses and hesitations that cost me the win: 1m30 in total. But only 10 seconds behind Joe so I'll take that!

Running 26:10 [2] 3.81 km (6:52 / km)

WU and CD with the boys

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

Orienteering 51:45 [4] 8.94 km (5:47 / km) +60m 5:36 / km

Day 1- 12th

Arghhh so close to a solid race I wanted to do get out of the first day, steady start, bit steadier than I wanted but started to get going nicely. Did mess up the long leg right at the start though,came out a weird angle from the semi open-had to relocate.. and then overshot at the end of leg. Brought it back together again though got into 5th position and then would of been on for 3rd if I hadn't lost 4m 30 on the easiest control in the world. Lost concentration and literally turned into a headless chicken! why didn't I just follow my compass instead of getting distracted by loads of runners and not bother relocating.

boo hoo!

Running 27:40 [2] 3.72 km (7:26 / km)

WU and CD

Saturday Jul 27, 2013 #

Running 20:23 [2] 3.63 km (5:37 / km)

Easy with Dane and Joe from accommodation to refresh the legs.

Friday Jul 26, 2013 #

Running 20:00 [1] 3.0 km (6:40 / km)

Recovery and micro sprint with you're own drawn map.

Running 35:00 [2] 5.0 km (7:00 / km)

WU/CD x 2

Thursday Jul 25, 2013 #

Running 15:47 [2] 2.0 km (7:54 / km)

Orienteering 36:47 [3] 4.43 km (8:18 / km)

Wednesday Jul 24, 2013 #

Orienteering 35:00 [2] 5.0 km (7:00 / km)

lots of warming up and down all day...

Orienteering 16:50 [5] 2.81 km (5:59 / km)

Middle- Moor of Alvie.

Direction good and picturing things right, one 20s miss. Not to far down on Willy and close to Aidan. Good confidence booster.

Orienteering 52:00 [3] 7.77 km (6:42 / km)

'Long' Took it steady, still proper messed up one of them in the green and then small mistake later aidan caught me but orienteered well and held him off to finish.

Tuesday Jul 23, 2013 #

Running 55:00 [3] 8.32 km (6:37 / km)

WU + CD. O 400's, felt fast but have to hold back so can read the map. can't remember what I did this day so just logged what was on garmin.

Monday Jul 22, 2013 #

Running 38:45 [4] 5.54 km (7:00 / km)

Orienteering intervals- Loch vaa.
Lovely area, orienteering great at speed then got too tired/hot so called it a day at 4 intervals.

Running 12:48 [2] 2.35 km (5:27 / km)

Orienteering 38:29 [3] 4.95 km (7:46 / km)

Nice Orienteering to start the week, bit tired to start so just steady sasha caught, took some different route then we picked the pace up and raced a bit- loosened off and felt good,strided out at the end to get the moral victory ;)

Running 1:41 [4]

Threshold(uphill)

Running 17:00 [2] 3.0 km (5:40 / km)

WU and CD

Sunday Jul 21, 2013 #

Running 41:01 [2] 7.56 km (5:26 / km)

Strength & Conditioning 30:00 [3]

Friday Jul 19, 2013 #

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

Easy run with some sprints, very pleasant par falling over and eating a fly :)
Feeling good!

Thursday Jul 18, 2013 #

Cross training 25:00 [2]

To college and back- absolutely roasting!

Running 12:54 [2] 2.1 km (6:09 / km)

WU plus some drills and strides to loosen up

Running 15:16 [4] 3.35 km (4:33 / km)

Was thinking of something like 4*5min uphill but way too hot on a open common, managed the first one but then just extended the last one to a 8min threshold to get back to the gate.

some of the kilometre times: 4 42 hilly 4 30 hilly 3 35 flat/downhill

Think this is the hottest I've trained in was like 27, sweating buckets is an understatement

C • same here, had to go jump i... 2

Note

pretty good training week so far, parents away so a lot of cycling; maybe give my legs a bit more strength aswell,no more for the rest of the week though as a bit tired, speed session was defintley running the fastest times so far so good news.

Cairngorm looks like a good camp so looking to work a lot on technique/get into a good rhythm there and see how speed is in terrain, should be good as the forest are quite fast.

Maybe something with some shorts sprints/hill sprints tomorrow.

Wednesday Jul 17, 2013 #

Cross training 25:00 [2]

To College and back

Running 26:57 [2] 5.2 km (5:11 / km)

Recovery,hot,hot,hot.
Legs felt pretty lousy, can be expected after a good interval session. Out to Lowick later and back so a 50min ride probs, turning into the chris froome at the moment...

Strength & Conditioning 5:00 [3]

Tug of war!!!(purposeful training)

Cross training 1:00:00 [2]

To Ulverston, met gus,got mca and went to lowick then got a lift with andy to the lake for some swimming!and then back again.Legs a bit tired on the hills. Hopefully feel okay for some Hills tomorrow.

Tuesday Jul 16, 2013 #

Cross training 25:00 [2]

To college and back.

Running 33:23 [5] 6.66 km (5:01 / km)

3*(700,400,300)
Really good session! Pushed hard all the way and finally beat jack on the last 300 rep, tanked it!very hot, bit tight to start with but loosened up after first two reps.Satisfied with the session!

Running 9:05 [2] 1.2 km (7:34 / km)

CD and run home from pub.

Running 12:15 [2] 1.63 km (7:31 / km)

Two laps warm up, couple of drills and 4 x strides.

Strength & Conditioning 25:00 [3]

Good set!

Monday Jul 15, 2013 #

Cross training 30:00 [2]

commute to school and back.

Cross training 35:00 [3]

Fast Cycle with Angus and spanna, really enjoyed it, pushing on the hills!

Running 35:00 [2] 7.0 km (5:00 / km)

went out to do 7k in 35 mins hit it dead on,boom!

Sunday Jul 14, 2013 #

Orienteering 1:06:00 [3] 8.5 km (7:46 / km) +250m 6:46 / km

Harrop Tarn,
Physically felt awful after about the 6th control don't if it was the heat/dehydration also suffered from a lot of stitches, consequently lost a bit of time especially where I wasn't thinking in the forest at the end. Meh, haven't enjoyed o-ing for a while now, hopefully some lovely scottish forests will change that.

Running 25:00 [2] 2.67 km (9:22 / km)

WU and CD

Saturday Jul 13, 2013 #

Note
(rest day)

Friday Jul 12, 2013 #

Cross training 30:00 [2]

Cycling to sixth form and back.

Running 21:05 [2] 4.2 km (5:01 / km) +130m 4:21 / km

For a cruise in my new trailrocs, felt good!

Thursday Jul 11, 2013 #

Running 17:40 [4] 4.1 km (4:19 / km) +130m 3:43 / km

Birkrigg
Bit higher intensity in a nice 24 degrees, sweating a lot when I finished.

Tuesday Jul 9, 2013 #

Running 45:00 [5] 8.0 km (5:38 / km)

Intervals

Running 15:00 [2] 2.5 km (6:00 / km)

WU and WD

plyometrics/running drills 15:00 [2] 1.0 mi (15:00 / mi)

Monday Jul 8, 2013 #

Running 21:44 [3] 4.25 km (5:07 / km) +120m 4:29 / km

Sunday Jul 7, 2013 #

Running 25:00 [2] 2.5 km (10:00 / km)

warm up, very hot.

Orienteering 34:40 [3] 5.95 km (5:50 / km) +77m 5:28 / km

YBT,
had a mare on one control the green was nearly impenetrable and could not find away through lost 2 minutes looking for a way through-lost my rhythm here.Llost another minute or so in the bushes, mapping didn't make sense lots of unmarked head high nettles. very hot also and didn't see a gate I could run through and lost 30s(a lot of people did this)

Genuine shit area, nettles galore, didn't really enjoy it and lost time just out of stupidness. technique feeling a bit sloppy good one week bad the next, probably need to think about orienteering quickly to get some flow back instead of running quickly, hopefully put a good race in this sunday and then technical training should sharpen me up at cairngorm.

Thursday Jul 4, 2013 #

Running 25:52 [2] 5.04 km (5:08 / km) +14m 5:04 / km

Run home, nice and easy.

Running 14:23 [2] 2.07 km (6:57 / km) +5m 6:52 / km

WU, little jog, some drills and strides

Running 11:14 [4] 2.65 km (4:14 / km) +101m 3:34 / km

Flan Fell race( a super short one),
Nice little local race nobody really to push me, felt more like a threshold effort, made sure I took it pretty averagely up the hill and then nice and easy to stride out back along the flats. Won a little trophy and some wine, top stuff!

says it's 2.9k on website but pretty sure garmin is right.

Note: always hop the gate instead of going through a kissing gate.

C • Amateur mistake there will!... 2

Wednesday Jul 3, 2013 #

Orienteering 26:45 [3] 3.81 km (7:01 / km)

Score;
Went off quite nicely, soon found my arches were really hurting and in turn this was making my calves ache especially up hills, so was just sensible and called it a day.

Think there is link with me where my fat noname socks and when I get pain in my arches,because this is the only time I get it. Could do with some exercises to help my arches anyway, anyone got any?

C • i usually get sore calves w... 3

Running 3:38 [2] 0.5 km (7:16 / km)

Jog to the start with Barty.

Tuesday Jul 2, 2013 #

Running 43:52 [5] 8.47 km (5:11 / km) +30m 5:05 / km

Striders
2*(1000,2*500,3*200)
1000's: 3 15,3 16
500's: 1 32, 1 34, 1 35, 1 34
200's: 29 28 28 28 28 27

Bit more extra recovery between the sets to get some more quality times.

Pissing it down, but good session and just tooking in behind jack, really enjoyed it.

tougher conditions but running slightly faster time so all good!

Running 23:02 [2] 2.83 km (8:08 / km) +16m 7:55 / km

WU, drills, strides and CD.

Monday Jul 1, 2013 #

Running 21:32 [2] 4.23 km (5:05 / km) +127m 4:26 / km

Easy run, beaut weather...loved it!

Strength & Conditioning 25:00 [3]

« Earlier | Later »