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Training Log Archive: WillRigg

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running	21	16:10:40	111.3	(8:43)	179.12	(5:25)	1261
Strength & Conditioning	17	8:40:00
Orienteering	3	3:01:45	14.01	(12:58)	22.55	(8:04)	460
Cross training	6	2:13:00	24.41		39.28
Total	25	30:05:25	149.72		240.96		1721

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Thursday Jan 30, 2014 #

Running 26:00 [3] 5.48 km (4:45 / km) +157m 4:09 / km

Shit head torch so couldn't see shit.

C • Shit not a shit torch that ... 2

Note

Thursdays need to be threshold work, going to start doing 10k's worth of threshold training.

Wednesday Jan 29, 2014 #

Running 1:03:15 [3] 11.6 km (5:27 / km) +396m 4:39 / km

Steady around Birkrigg & Seaswood with Mike. Felt quite strong uphill.

C • I didn't 2

Strength & Conditioning 10:00 [3]

Tuesday Jan 28, 2014 #

Cross training 23:00 [4] 7.13 mi (3:14 / mi)

Stationary Bike
2 x 3:00 3 x 3:30 [1:00] @ threshold pace

Strength & Conditioning 40:00 [3]

Core:
60x Russian twists,60 x crunches,60 x mediball knee-elbow sit ups, standard sit ups 1min plank 2 x 45swc side plank, 120 x mountain climbers

Legs:
15 x lunge with 8kg weights, 15 x plyo lunges 15 x mediball lunges 15 x plyo squats with bar

20 x 135 chest press

Note

3 days running in a row, toe a bit achey,best to have a day off running.

Monday Jan 27, 2014 #

Running 50:00 [3] 10.0 km (5:00 / km)

Birkrigg & Seawood with Hollie and Harry.

Sunday Jan 26, 2014 #

Orienteering 50:00 [3] 6.0 km (8:20 / km) +210m 7:06 / km

Not a good day to be tired on Haverthwaite, very wet slippy forests- couldn't get moving on the uphill,powerwalked a lot of the steep stuff.

O-ing okay,but not fast, a lot of double checking because no flags out, only real mistake was last control. Good course planned by Mark,will be good to do it when i'm a bit fresher.

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

WU + a bit of running on Birkrigg for my #neknomination

Saturday Jan 25, 2014 #

Running 30:00 [2] 5.0 km (6:00 / km)

WU on to Birkrigg. Met the striders lots and ran around the route, then drills and some strides.

Running 57:10 [4] 10.58 km (5:24 / km)

Birkrigg-Striders session @10k pace on Hilly loop.

3 x sets of:
2x(1:30) [0:45]
1x(4:00) [2:00]
2x(1:00) [0:30]

+WD back home.

Never run in such shite weather, felt like I was on top of Everest, ridiculous wind. Strangely fun.

Note

Toe a bit better,but felt it jogging back home.

Strength & Conditioning 10:00 [3]

Core + press ups - quick set.

Friday Jan 24, 2014 #

Note
(rest day)

Thursday Jan 23, 2014 #

Cross training 41:00 [4] 19.31 km (2:07 / km)

X-Training on stationary bike because of Toe.

WU
10min threshold
10 x 1min
5min threshold

Strength & Conditioning 20:00 [3]

Easy Core: Plank and Russian twists
Beach weights session: triceps and biceps (two tickets to the gun show!)

Wednesday Jan 22, 2014 #

Strength & Conditioning 1:10:00 [3]

Toe still a bit swollen so a S & C session in the GYM with Gus.

Mainly core today,also fitting in some plyometric work: juming lunges and squats. Lunges and squats with weights, arms and lats.

C • All about the arms ;) 2

C • Toe 2

Tuesday Jan 21, 2014 #

Running 20:00 [2] 3.0 km (6:40 / km)

Warm up and drills.

Running intervals 38:00 [4] 8.0 km (4:45 / km)

2 x 4 x 800m @ 5k pace [2:00]
2:34,36,39,39,39,40,39,37

Took it steady tonight because still recovering from w/e,bit to fast on first two. Faster than last session of 800's and not reaching top gear tonight. Progress.

Running 6:00 [2] 1.0 km (6:00 / km)

Monday Jan 20, 2014 #

Cross training 20:00 [2] 8.5 km (2:21 / km)

Swollen toe, so advised by Rich and Kim to x train today.

Strength & Conditioning 40:00 [3]

Core,lats and chest, lunges with weights,leg stability.

Sunday Jan 19, 2014 #

Orienteering 1:20:00 [3] 9.0 km (8:53 / km)

Good training in proper rough arse area. Legs tired and very tight hamstrings today.

Gaffled 4 man starts x 2 ok on first,better on the second.
2 x corridor exericses.
Clock relay (me and joe smashed it)
Chasing start

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

Warming up and down + drills.

Saturday Jan 18, 2014 #

Strength & Conditioning 1:00:00 [2]

Flexibility,power,plyometrics,functional strength etc. In the Sedburgh School GYM.

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

Hills

6 x shallow gradient (15s)
4 x steep gradient (13s)

WU around sedburgh.

Running 40:00 [3] 7.0 km (5:43 / km)

WU around Sedburgh
Acidois trainining: 3 x 6 x 70m turnabouts
WD around sedburgh then jog to accomadation with Olly

Friday Jan 17, 2014 #

Note
(rest day)

Thursday Jan 16, 2014 #

Running 55:30 [3] 10.73 km (5:10 / km)

Nice run on Birkrigg with mike.

Wednesday Jan 15, 2014 #

Strength & Conditioning 50:00 [3]

Gym

Running 15:45 [3] 3.8 km (4:09 / km)

10 min threshold @ 3:30 k pace with warm up and down

Tuesday Jan 14, 2014 #

Running 7:30 [2] 1.5 km (5:00 / km)

Running 45:17 [5] 9.2 km (4:55 / km)

9 x long hill reps

Running 20:00 [2] 3.0 km (6:40 / km)

WU,drills and strides.

Strength & Conditioning 10:00 [3]

Monday Jan 13, 2014 #

Note
(rest day)

Too busy to do anything.

Sunday Jan 12, 2014 #

Orienteering 29:45 [4] 4.55 km (6:32 / km) +250m 5:08 / km

LOC club champs-Great Tower.
Pretty good race,feeling quite strong in the terrain,but not flying.Technically good, could have taken some better lines and run a bit straighter, one small miss at the end(30s)ish, need to concentratednear the finish.

Running 16:30 [2] 2.53 km (6:31 / km)

Warm up with Angus and Hol, on the roads.

Orienteering 22:00 [2] 3.0 km (7:20 / km)

Control collecting

Strength & Conditioning 10:00 [3]

Saturday Jan 11, 2014 #

Running 35:30 [4] 9.0 km (3:57 / km) +60m 3:49 / km

XC - got a stitch one large lap and a half from the finish and just started loosing place by place, good old mud bath though.Got overtaken by a lot of people I beat at the 10k. So determined to get faster now!

C • Glory 1

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

WU lap, wu with drills and then cool down.

Strength & Conditioning 5:00 [3]

Friday Jan 10, 2014 #

Note
(rest day)

Good weekend of Racing ahead.

Thursday Jan 9, 2014 #

Running 1:00:00 [3] 9.0 km (6:40 / km)

Terrain run on Haverthwaite with Mike and Hollie. Lots of ups and downs.

Strength & Conditioning 5:00 [3]

Wednesday Jan 8, 2014 #

Strength & Conditioning 1:00:00 [3]

Gym:

Own exercises(squats,lunges,leg balance etc.) incorporated with Eddie,Cal and Angus's cores session, couldn't handle the sesh on the last exercise.

Running (Treadmill) 16:00 [3] 4.0 km (4:00 / km)

WU and CD
10 min threshold.

Tuesday Jan 7, 2014 #

Running 30:00 [2] 3.9 km (7:42 / km)

WU, drills and small cool down.

Running 40:00 [5] 10.0 km (4:00 / km)

3 x 3 x 800m @ 5k pace. 90 sec recovery.

9 lots of 800 wasn't the nicest way to return to speed sessions. Wind was blowing a gale so was hard to run anyway near top speed on half the lap. fair to say i was slower than i am before xmas. Good to do all the session though.

didn't use watch but running between 2:38 and 2:44 roughly (last set) Some serious graft needed, all in good time though.

Monday Jan 6, 2014 #

Running 1:26:00 [3] 11.41 km (7:32 / km) +648m 5:52 / km

Went on a bit of a 'adventure' with jack on the fells. Top run, forgot how much i love running in the mountains,great fun. Misty and rainy to start with but wasn't to bad, got some nice terrain running in and sumited Caw.

Strength & Conditioning 5:00 [3]

going to the AOM in february so in serious need of improving the abs.