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Training Log Archive: WillRigg

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Running	14	10:54:23	76.72	(8:32)	123.46	(5:18)	29
Orienteering	5	5:08:33	26.7	(11:33)	42.97	(7:11)	200
Strength & Conditioning	2	1:05:00
Cross training	2	30:00
Total	17	17:37:56	103.42		166.43		229

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Tuesday Dec 31, 2013 #

Running 35:00 [3] 6.0 km (5:50 / km)

Up to birkrigg then
5 x steep hill reps about 1:05 each

Really got the lungs working.

Note

Easing back into training at the moment, but feeling better every time I go out.

Sunday Dec 29, 2013 #

Running 30:00 [3] 6.13 km (4:54 / km)

Such a good feeling be able to run again without feeling awful. Easy around Birkrigg,couldn't help but push in places to see how i was feeling though. legs achey but that was to be expected.

Saturday Dec 28, 2013 #

Note
(rest day)

Think I've just about recovered finally. Just one more day to get completely over it.

Tuesday Dec 24, 2013 #

Running 25:00 [2] 4.5 km (5:33 / km)
(sick)

I tried running but felt bloody awful.

Sunday Dec 22, 2013 #

Note
(sick)

maybe try some easy training tomorrow.

Tuesday Dec 17, 2013 #

Running 38:00 [4] 9.0 km (4:13 / km)

9 x hill reps

Just running with Phil tonight, both us felt shite and was averaging about 2 or 3 seconds slower than two weeks ago, bit of a head wind as well which didnt help. Manged to grind out the session though.

Running 30:00 [2] 4.0 km (7:30 / km)

Wu and drills

Monday Dec 16, 2013 #

Running 55:00 [2] 10.0 km (5:30 / km)

Easy run with Harry, Hollie and Mike.

Sunday Dec 15, 2013 #

Orienteering 1:30:00 [3] 13.0 km (6:55 / km)

NWJS Great Tower.

Team LOC races + lots of control hanging and collecting with my boy Olly. Tired at the beginning but moving though the terrain quite nice at the end.

Saturday Dec 14, 2013 #

Orienteering 1:30:00 [3] 13.0 km (6:55 / km)

NWJS havertwhaite heights
4 courses + GoPro Banter
Relay- 1st back each time but Olly was feeling a bit ill to be fair.

C • Hey I was 1st back by like ... 3

Thursday Dec 12, 2013 #

Running 40:07 [4] 8.65 km (4:38 / km)

Threshold Hill/terrain run on standard kirby loop, all good untill last hill where my quads just felt extremely tired.

Running 5:57 [2] 1.04 km (5:43 / km)

Cool down.

Wednesday Dec 11, 2013 #

Orienteering 1:06:00 [3] 7.0 km (9:26 / km) +200m 8:15 / km

Night O-Bouth

Few loops with Hol and Angus. Quite good but scrappy in places. Good use of compass, however the area was rough as a badgers arse here and there so a lot of running around and a lot of face planting. Guess at distance, time includes some waiting.

Tuesday Dec 10, 2013 #

Running 34:56 [5] 6.92 km (5:03 / km)

4 *1k with 2 laps recovery.
3,09 3,03 3,00 2,53

went for the negative split jobba.

Running 29:46 [2] 3.61 km (8:15 / km)

2k warm up, drills and strides.

Running 6:30 [2] 1.0 km (6:30 / km)

cool down

Monday Dec 9, 2013 #

Running 1:00:00 [2] 12.0 km (5:00 / km)

Looking cool with my buff.

Saturday Dec 7, 2013 #

Orienteering 43:00 [3] 6.43 km (6:41 / km)

Testing out the terrain time trial(As I was running to much in the wrong direction to run it hard) Good little route will return and do it again around xmas time.

Running 25:00 [2] 4.0 km (6:15 / km)

Up to the area, drills and then back to the area.

Friday Dec 6, 2013 #

Note
(rest day)

First rest day in a while.

Thursday Dec 5, 2013 #

Running 26:00 [4] 4.4 mi (5:55 / mi)

Treadmill session (Threshold)
4 min warm up

20 minute threshold at 3 30 m/k's

Felt good and went through 5k in 17 30 obviously, so I think sub 17 is probably what I'm running at now, at race pace. Followed by a cool down.

Sweated buckets because it was in the GYM.

Cross training 10:00 [1]

Strength & Conditioning 20:00 [3]

Easy core and leg stability.

Wednesday Dec 4, 2013 #

Orienteering 19:33 [3] 3.54 km (5:31 / km)

WARLOC race.
sprint- urban/forest. 2nd behind Bruce Duncan. Missed one to many route choices in the urban but still just behind Bruce, took a better route on long leg but very indecisive about which way I should finish the leg. A bit slow through the forest,poor flow and one directional error but nothing major. Took it easyish and didn't kill myself. Rather fun as always, good WOC talk by Hollie later.

Running warm up/down 12:32 [2] 2.11 km (5:56 / km)

WU and CD with Hollie and Bruce.

Tuesday Dec 3, 2013 #

Running 35:22 [5] 8.13 km (4:21 / km)

8 x hill reps
Legs were really dead at start of the session and I was considering jacking it in at halfway but suddenly started feeling stronger and managed to grind out the whole session with some pretty consistent times and probably one of my fastest reps on the hill. Definite signs of improvement. Good session.

Running 28:00 [2] 3.0 km (9:20 / km)

Warm up drills and strides.

Running warm up/down 8:45 [2] 1.7 km (5:09 / km)

Monday Dec 2, 2013 #

Running 1:01:48 [2] 10.59 km (5:50 / km)

Easy run, legs absolutely destroyed from the gym #DOMS

Sunday Dec 1, 2013 #

Running 36:40 [4] 10.0 km (3:40 / km) +29m 3:37 / km

Xmas pudding 10k
Quite pleased with the time considering that the last 7 days are probably the hardest I've done for a long time. Set off a bit fast and forced myself to slow down. started feeling the mileage in my legs after about 4k, good to have Rich there supporting me halfway around the course. Running form got a bit sloppy after going past the priory; shoulders started tightening and I wasn't relaxed enough and pace dropped a lot. Ray caught me up at about 7k with two others, decided to push a bit harder and realised I had a bit left in the tank and managed to take the three of them In to the finish.

1st u20 I think, not to sure about overall result, top 10 I think out of 360. Good benchmark set to work on.

Running 30:00 [2] 4.0 km (7:30 / km)

Warm up and down, drills and strides.

Strength & Conditioning 45:00 [3]

Finishing off my hard week off in the GYM big man style.

Cross training 20:00 [2]

Easy on the bike.

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