Training Log Archive: WillRiggIn the 31 days ending May 31, 2014:
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Saturday May 31, 2014 #
Orienteering long 1:24:37 [4] 11.86 km (7:08 / km) +420m 6:04 / km
I'll take that after only three weeks back training.
Could of been gold though,started strongly and orienteered securely, kept it simple, had about a two minute lead at 7. Had such a mare on the next long leg though to start with I lost 20secs by going down the wrong path, but i really messed up right at the end of the leg, I think my brain wasn't working from pushing hard through the heather and I just expected to the run to the right crag. lost about 4 minutes here, bad relocation as well,went on a treasure hunt instead of standing still,think calmly and working out where I was.
Got my head down after that and ran smoothly through the tricky slope, caught sight of Dane to 12 so pushed to catch up but managed to run to the crag above lost about 20s? Very physical uphill leg next, won king of the mountains to the drinks point, body very tired here. Caught up Angus at 15, I managed to get ahead of the boys at 17 and just maintained some pride and beat Dane to the finish.
Most physical course I have ever run, proper long distance.
Running 20:00 [2] 3.0 km (6:40 / km)
Friday May 30, 2014 #
Note
(rest day)
Thursday May 29, 2014 #
Running 35:17 [3] 7.41 km (4:46 / km) +218m 4:09 / km
Steady on Birkrigg with some efforts on the hills and 5 x strides on the way back. Did a route I did about 3 weeks ago after one of my first runs back, hills felt a lot easier and faster than that session.
Throat felt a bit odd, hope I'm not getting ill!
Wednesday May 28, 2014 #
Orienteering 27:16 [4] 4.3 km (6:20 / km) +190m 5:12 / km
Good head to head racing with Hollie and Mike. Managed to get ahead of Hollie when she missed in the green and them made a push just leaving the green ahead of mike and got back first. Really like races/trainings like this, puts you under pressure and shows the weaknesses in your orienteering you need to improve on, for me I didn't have the best picture in the control circle and was loosing 5 seconds or so.
http://www.lakeland-orienteering.org.uk/uploads/co...
Running warm up/down 12:09 [2] 1.29 km (9:25 / km)
Running 12:46 [2] 1.74 km (7:20 / km)
Strength & Conditioning 15:00 [3]
Tuesday May 27, 2014 #
Strength & Conditioning 20:00 [3]
Monday May 26, 2014 #
Running 45:00 [3] 7.0 km (6:26 / km) +250m 5:27 / km
Hill efforts 2 x hoad, 1 x flan.
Definite easy day tomorrow,legs need it.
time includes some standing around at the peaks.
Cross training 23:00 [2] 10.0 km (2:18 / km)
Sunday May 25, 2014 #
Running 10:00 [2] 1.74 km (5:45 / km)
Orienteering 44:43 [4] 6.26 km (7:09 / km) +310m 5:44 / km
Borrowed Angus's map off him.
Really bad idea doing this after the hill session yesterday, legs just wouldn't work until the last 8 controls, really tired on the hills.
Orienteering okay, really enjoyed the area. Lost about a minute or so from being a bit scrappy and overshooting but that's not bad on a area like this.Obviously a bit harder with no flags out so making sure i was confident I was in the right place at the controls.
Time wise I would of been 2nd 1:51 behind Duncan Archer. Fastest M/18/20 out of a good field by a fair margin(nearly 3 mins): Olly,Adam,Matt,Angus etc so really happy with that. Good to show them who's boss on the lakeland areas ;) Made sure I didn't study the map before to make it a fair representation of where I am.
Running 9:27 [2] 1.27 km (7:26 / km)
Strength & Conditioning 10:00 [3]
Saturday May 24, 2014 #
Running 25:13 [3] 5.35 km (4:43 / km)
10min threshold - 3 55 min/k on the undulating trails tired from hills.
Run back home via the top of Birkrigg.
Running hills 20:26 [5] 3.52 km (5:48 / km)
2:02,1:57,2:01,2:01,1:51
pretty surprised at the speed of the last rep, good hill session!
Running 13:33 [2] 2.7 km (5:01 / km)
Strength & Conditioning 15:00 [3]
Friday May 23, 2014 #
Note
(rest day)
Thursday May 22, 2014 #
Running 20:00 [3] 4.0 km (5:00 / km)
Threshold 10 minutes.
Cross training 20:00 [3] 6.0 mi (3:20 / mi)
Strength & Conditioning 30:00 [3]
Wednesday May 21, 2014 #
Running 40:00 [3] 8.0 km (5:00 / km)
Tuesday May 20, 2014 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Interval session of 2 x 5 x 1min [45] [2:00 between sets]
generous recoveries as just getting back into it.
15 min CD back home.
Monday May 19, 2014 #
Strength & Conditioning 35:00 [3]
Cross training 25:00 [3] 7.2 mi (3:28 / mi)
Sunday May 18, 2014 #
Running 16:00 [2] 3.0 km (5:20 / km)
Orienteering 1:01:45 [3] 7.83 km (7:53 / km) +370m 6:23 / km
Hadn't looked at the map before. mistake on 2, where i had some below par direction issues in the middle of the leg so too far left and overshot. nice through the control pick. 7 I did the biggest banana ever, normally i run straight on legs like this put i thought i'd use the fence as a handrail and then cut in but lost the fence and was way too far left of it. Got into the lovely white lakeland forest and nailed all those controls apart from perhaps 13 i should of taken the path instead of being hard and went through the terrain. Got through the open and my legs just died from yesterdays training, just walked most of the hills, really boring uphill legs as well. small miss on 19 just from being tired.
Overall good to be back in the forest obviously not in shape at the moment, 4 mins lost technically, most in the green and the rest just to taking the end of the course easy, No controls out so obviously a bit harder but good practice.
Faster than the all the M20's just Ali Thorton and Mikey faster. Reckon if I was in shape,with some more orienteering under my belt and not tired I could of gone faster than Mikey(Very good run from him though)
Note
Saturday May 17, 2014 #
Running 1:02:12 [3] 10.01 km (6:13 / km) +570m 4:50 / km
Cross training 25:00 [2]
Strength & Conditioning 5:00 [3]
Thursday May 15, 2014 #
Running 40:00 [3]
Wednesday May 14, 2014 #
Cross training 1:00:00 [3] 24.0 km (2:30 / km)
Tuesday May 13, 2014 #
Running 30:00 [3]
Monday May 12, 2014 #
Cross training 20:00 [3] 6.5 mi (3:05 / mi)
Felt stronger.
Strength & Conditioning 45:00 [3]
Holding planks felt easier, good sign core is getting stronger.
Note
Sunday May 11, 2014 #
Note
(rest day)
Saturday May 10, 2014 #
Running 21:06 [2] 4.0 km (5:17 / km)
knee stiff and not feeling good uphill but loosened up on the downhills. Actually felt strong on the very steep uphill, maybe from all the cycling.
Friday May 9, 2014 #
Running 35:33 [3] 7.73 km (4:36 / km) +130m 4:15 / km
Increasing the volume by 10mins and also increasing the pace a bit more. Knee still doesn't feel perfect and actually felt a bit dodgey at 15 minutes but it did ease up a bit. Ran home from Sixth form the priory road way and then onto birkrigg. Fair to say i felt horrendously unfit.
Thursday May 8, 2014 #
Strength & Conditioning 40:00 [3]
Cross training 25:00 [3] 5.0 mi (5:00 / mi)
Wednesday May 7, 2014 #
Running 25:00 [2] 5.0 km (5:00 / km)
I can run again! Tightness in calf gone, so leg turnover not effected like last time. Knee is still not 100%; felt a bit 'niggly' and when I ran in terrain it felt a bit tougher going than on the grassy trails. Kept the volume low today. I will probably run every other day for while and gradually build up the volume. Think all the X training I'm doing is complementing my fitness and it does help a lot with leg strength, so will probably keep this as a part of my training up to eyoc.
Strength & Conditioning 20:00 [3]
Tuesday May 6, 2014 #
Strength & Conditioning 40:00 [3]
Cross training 25:00 [3] 7.8 mi (3:12 / mi)
Monday May 5, 2014 #
Cross training 57:20 [3] 23.53 km (2:26 / km)
Cross training 3:00 [1]
Note
Cross training 15:00 [3] 6.0 km (2:30 / km)
Strength & Conditioning 20:00 [3]
Sunday May 4, 2014 #
Cross training 30:00 [3] 9.0 mi (3:20 / mi)
Strength & Conditioning 35:00 [3]
Saturday May 3, 2014 #
Cross training 45:00 [3] 13.0 mi (3:28 / mi)
Strength & Conditioning 50:00 [3]
Note
Friday May 2, 2014 #
Running 20:00 [1]
Run/jog 30 secs, walk 30 secs. Felt very unnatural to run, knee pain gone only thing stopped be running efficiently/properly was very tight muscles behind knee/top of calf area. eased up towards the end. Probably not going to the race tomorrow, disappointing but probably for the best.
Strength & Conditioning 10:00 [3]
Thursday May 1, 2014 #
Cross training 25:00 [4] 8.0 mi (3:07 / mi)
Strength & Conditioning 30:00 [3]