Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 31 days ending Aug 31, 2014:

activity	#	time	miles	km	+m
Orienteering	20	20:38:35	98.24	158.1	2315
Running	20	9:12:44	30.04	48.34	1115
Strength & Conditioning	2	1:15:00
Cross training	1	45:00
plyometrics/running drills	1	45:00
Total	24	32:36:19	128.28	206.44	3430

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Saturday Aug 30, 2014 #

Orienteering 30:00 [3]

Sprint Training. Bit sloppy on first one, better on second.

Running 20:00 [2]

Friday Aug 29, 2014 #

Running 1:05:30 [3] 13.03 km (5:02 / km) +415m 4:20 / km

Kirby Moor With Mike.

Thursday Aug 28, 2014 #

Running 26:05 [5] 5.71 km (4:34 / km)

2 x 2(300) 1(1200)

Start of the speed work before JEC. Good to be back have missed intervals, good to see striders lot again.

C • Big sesh 2

Running 20:00 [3] 3.0 km (6:40 / km)

Some laps warm up, drills, strides.

Running 6:00 [2] 0.8 km (7:30 / km)

Wednesday Aug 27, 2014 #

Orienteering 1:10:00 [2] 7.0 km (10:00 / km) +300m 8:14 / km

Nice climb on the path and then Head high bracken for the rest of the course, bit of a fail of a training session. Shadowed angus.

Tuesday Aug 26, 2014 #

Strength & Conditioning 45:00 [2]

Note

Awesome last NWJS tour. Probably the best one i'v been on, some really great trainings! Started to think more in depth about my analysis and starting to see where my technique is flawed.

Good summer of Orienteering ticked off. Definitely feel a lot stronger in terrain and more confident in scandanavia. Good learning experience. A lot still to work on with the technique though.

Running 1:20:00 [3] 10.0 km (8:00 / km) +700m 5:56 / km

Weatherlam.

B-e-a-utiful run.

Monday Aug 25, 2014 #

Note
(rest day)

Sunday Aug 24, 2014 #

Running 20:00 [1]

Warm up and small cool down with mike

Orienteering 1:07:00 [3] 9.57 km (7:00 / km) +200m 6:20 / km

KM Lang 2nd

So tired, wasn't moving through the terrain great. Tiredness led to mistakes, didn't have great plans on some controls, should of stayed on line more. Amazing terrain in Halden though absolutely loved it! and some partially good orienteering.

Saturday Aug 23, 2014 #

Orienteering 2:00:00 [2] 14.0 km (8:34 / km)

Corridor, smashed 3/4 of it then went off a bit and got very lost. Managed to relocate though and didb't have to do a bear grylls and drink my own piss.

Contour ownly mainly good.

Normal course... missed absolutely everything, just really really energyless and tired.

Trains with min intervals, going well missed a minute and mike caught me.

Only day where i felt my oing was shit.

Friday Aug 22, 2014 #

Orienteering 54:00 [4] 8.0 km (6:45 / km)

NWJS Tour Champs
1st comfortably, ran like an absolute mong the first four controls all bad right at end of circle.lost like 6 minutes! After that I really ran great though, felt like i was flying at the end.

Running 15:00 [3] 2.0 km (7:30 / km)

Thursday Aug 21, 2014 #

Orienteering 55:00 [3] 7.08 km (7:46 / km)

Corridor and Compass (doughnuts) awesome, really great training!

Running 15:00 [2]

Orienteering 37:00 [4] 5.0 km (7:24 / km)

Thursday FSK training

Such a cool area! really good apart from 2 and 15. Skipped 3 controls out.Wore the GoPro which was fun.

Wednesday Aug 20, 2014 #

Orienteering 22:30 [5] 5.0 km (4:30 / km)

Sport 8 series 1st

Sort of a forest sprint and some urban.
Clear victory, couple of 10s misses.

Orienteering 52:30 [4] 8.58 km (6:07 / km)

Long Legs training by lewis.

Running 20:00 [2]

Tuesday Aug 19, 2014 #

Orienteering 1:25:00 [3] 12.0 km (7:05 / km)

Monday Aug 18, 2014 #

Running 1:00:00 [3] 11.2 km (5:21 / km)

Running on the trails around Fredikstad club hut.

Sunday Aug 17, 2014 #

Note

Been a bit ill with a cold recently so rested up completely want to go to Norway healthy so not risking training.

Thursday Aug 14, 2014 #

Note

Going to University at Heriot-Watt,Edinburgh to do Chem Eng. Very pleased. Good opportunity to train with the likes of Sasha and Chris only 15mins away from uni of Ed. Looking forward to some great Relay teams at the JK and British!

C • Relay Teams 2

Tuesday Aug 12, 2014 #

Orienteering 50:12 [4] 8.08 km (6:13 / km) +200m 5:32 / km

Course from club hut. Ruslan set out controls for me.
Really progressing with my orienteering, seeing the shapes of the small hills much better. Good finish to 5 day trip to Oslo/Stockholm

Running 10:00 [3] 1.5 km (6:40 / km)

Monday Aug 11, 2014 #

Orienteering 55:09 [3] 7.1 km (7:46 / km)

Some Old course, some good and some really a bit sloppy, taking it easy.

Orienteering 34:30 [4] 6.13 km (5:38 / km)

O Intervals. Good fun, a lot better nav. Jog between start of intervals.

Running 5:09 [2] 1.1 km (4:41 / km)

Sunday Aug 10, 2014 #

Running 15:00 [2]

Orienteering 42:00 [3] 7.0 km (6:00 / km)

Small race in Norway, took it easy, one miss-poor direction and even just not picking up some small hills led to a minute lost apart from that quite good. Bit hungover from Night Flash. Won my first race in Norway ;)

Saturday Aug 9, 2014 #

Orienteering 1:05:00 [3]

Running 15:00 [3]

Friday Aug 8, 2014 #

Orienteering 1:04:00 [3] 8.98 km (7:08 / km)

Running 15:00 [2]

Thursday Aug 7, 2014 #

Orienteering 42:31 [3] 6.31 km (6:44 / km) +275m 5:32 / km

Nothing in my legs uphill. Body is breaking down a bit... Oringen,TD camp,and Lakes 5 with no rests has taken it out of me. Minute or so mistakes due to not thinking straight from tiredness. Would of loved this course I was fresh.

Running 20:00 [2]

walk up to start and some jogging.

Wednesday Aug 6, 2014 #

Orienteering 48:55 [3] 11.26 km (4:21 / km) +200m 3:59 / km

Ulverston urban.
Legs too tired for a straight forward course, got a bad stitch as well... To much pasta. Maybe a few bad route choices.

Running 25:00 [2]

Tuesday Aug 5, 2014 #

Orienteering 45:32 [4] 6.5 km (7:00 / km) +235m 5:56 / km

Lakes 5, day 3 - Grizedale

5-10s wobble to 3, poor route to 6 stuck in the green and windblown, 30 second loss to 10 was an idiot and started running back to 5 because the line went through the control, bit hesitant to 17. Big mistakes was at 18, bad direction out of control, lost contact and didn't know which part of the path i was crossing, binned like 2:45.Think this mistake may have been due to tiredness, should look for easier routes when I'm tired.

Apart from that I finished 1st and felt like i was really going well in some parts of the forest! Would of been happy with the performance par number 18.

http://obasen.orientering.se/winsplits/online/en/d...

Running 25:00 [2]

Warm up with drills and strides.
Small cool down, should of ran for longer.

Monday Aug 4, 2014 #

Orienteering 26:03 [4] 3.8 km (6:51 / km) +125m 5:53 / km

Having a good race par no. 8 big 3:10 miss. Idiot, but of a bad picture, shit relocation as well. Some smaller time losses on hesitations. Really enjoyed myself, great little forest. Finished 3rd 1:40ish behind Nathan or something knowing that I should of done a lot better on this race.

Running 25:00 [2]

Sunday Aug 3, 2014 #

Orienteering 47:27 [4] 8.5 km (5:35 / km) +230m 4:55 / km

Lakes 5 day 1

1:10 miss to number 1! Rushed a bit out of the start and didn't give enough time to get into the map. Good after that, planning well and looking ahead very good, and felt really strong on some legs. 20 second loss further on, finding it hard to match some vaguer hills to the map. Tiring towards the end especially after two face plants in deep marsh, really hard to get going after that, bit fatigued from all the training recently. Really good fun even though it was in a monsoon.

Running 30:00 [3]

20 mins warm up, 10 mins cool down.

Saturday Aug 2, 2014 #

Strength & Conditioning 30:00 [3]

S&C with Paul.

Running 20:00 [3]

To the start.

Orienteering 1:00:00 [3]

Pairs sort of o intervals with Dane.
PDP on my own, going really well until I slipped and cut my arm open, 5 hours later I finally got 6 stitches done.

Friday Aug 1, 2014 #

plyometrics/running drills 45:00 [3]

Session with bash.

Orienteering 1:04:16 [3] 8.21 km (7:50 / km) +550m 5:52 / km

Climb up wansfell (again) felt okay. Pairs downhill Oing concentrating on picture instructing the runner in front of you where to go, some extra controls and different route to my last training on here. Went well.

Cross training 45:00 [3]

Swimming/aqua jogging/sculling/treading water... Actually really tough! Good banter with the boys, Big respect to Ali.

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