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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running28 20:41:10 147.18(8:26) 236.87(5:14) 1799
  Orienteering12 11:34:14 63.96 102.93 3425
  Cross training1 22:00 8.3(2:39) 13.36(1:39)
  Total28 32:37:24 219.44 353.16 5224
averages - sleep:6.7

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Tuesday Mar 31, 2015 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Orienteering 12:57 [3] 3.11 km (4:10 / km) +15m 4:04 / km

Sprint around campus. Picked the worst time to do this, was quite cloudy and it wasn't raining when I looked out the window but as soon as I started massive blizzard of sleet/hail came upon me, barely could see the map to number 1 hence missing a slightly shorter route. Nav felt better than last time I did a sprint, need to stay a little bit more ahead of myself and know my exits better.

Monday Mar 30, 2015 #

Note
(rest day)

Taper time.

This weekend just come was really positive and can take quite some confidence out of it, felt like the last 5/6 weeks have gone very much to plan.

Sunday Mar 29, 2015 #

11 AM

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

Orienteering 39:43 [4] 5.72 km (6:57 / km) +200m 5:55 / km

Great Tower Middle Training

Felt technically pretty good all the way apart from 1 where I was a little bit unsure, needed a more solid plan for last part of the leg. Felt a little heavy on the hills, minute behind spongey and Hector I think... happy with how this went.
1 PM

Orienteering 46:48 [4] 6.42 km (7:17 / km) +281m 5:59 / km

Blakeholme "Middle"

Good start, really good in the green, kept to my compass. Got put off by Doug at 6 when he came flying past and I though he might lead me straight into it, I was wrong - lost maybe min. Really nice in the white forest, orienteering well.Legs didn't seem to want to run anymore after 14 and it was a bit of a trudge back to the finish uphill through marsh. managed to catch my fellow uni mate next year jonny by a min and hold him off to the finish so quite happy with that.
C • 1

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +80m 5:53 / km

Saturday Mar 28, 2015 #

Orienteering 26:11 [4] 3.83 km (6:50 / km) +102m 6:02 / km

DP JK training - Middle

Focus was on control circle this was good apart from a few, on 12 rushed into it a bit without a plan and missed it by 20sec. Also the cause of this mistake might of been because I faceplanted half way along the leg and bruised my knee quite badly. A little stiff now.

Pretty good overall.

Running 14:54 [2] 2.08 km (7:10 / km) +41m 6:31 / km

Running 10:01 [2] 1.63 km (6:09 / km) +18m 5:49 / km

Orienteering 40:00 [1]

Collecting controls in on Havertwhaite - scale was at 1:15000 and the printing wasn't great so really hard to pick things out.

Note

Achilles not sore any more after self massage, compression and a bit of arnica cream. All good in the club. Think I need to stretch a bit more.

Friday Mar 27, 2015 #

Note
(rest day)

Right time for this.

Note

R) Achilles flaring up a little after hill session yesterday... Will see how It is tomorrow might just have to sack this weekend, begging of a taper tomorrow anyway so no fitness lost, just really hope this isn't anything serious.

Thursday Mar 26, 2015 #

Orienteering 31:15 [4] 5.14 km (6:05 / km) +270m 4:49 / km

FTWN. Good to do some Night-O since ages!

2nd behid Hector manage to battle it out with Sasha too crush him by two seconds. Good Gafling which made it interesting,few shitty mistakes maybe because I haven't orienteered in the late hours of the day for a while, good course by Zoe!

Running warm up/down 26:37 [2] 4.72 km (5:38 / km)

Running warm up/down 7:10 [3] 1.38 km (5:12 / km)

Running intervals 11:50 [5] 1.88 km (6:18 / km)

6 x 30s
2 x 10s

Power Hills.

Wednesday Mar 25, 2015 #

Orienteering 35:00 [3] 8.0 km (4:23 / km) +150m 4:00 / km

Running 45:00 [2] 9.0 km (5:00 / km)

Tuesday Mar 24, 2015 #

Running 16:15 [2] 3.09 km (5:16 / km)

Running 27:00 [5] 5.57 km (4:51 / km)

14 x 1min [1min]

Was going to grab the bus into town to the EUOC session however as I was coming down the stairs my calf felt a bit weird, so sacked it and did a similar type of session to them but on the campus trail so had some soft surface,glad I did because started to feel better when warmed up. Taking no risks with the JK coming up.

Good session to the get the leg turnover going.

Running 15:23 [2] 3.0 km (5:08 / km)

Monday Mar 23, 2015 #

Running 33:20 [2] 6.7 km (4:59 / km)

Nice recovery run with Ben and Ali around the backroads and then across the railway up the Hill and into Currie. Loving the weather at the moment! Calf has a little knot in the top of it I think because it felt a bit weird.

Sunday Mar 22, 2015 #

Running 43:29 [2] 4.59 km (9:28 / km) +200m 7:47 / km

Cool down with the Nixonator and then collecting in controls with the Big lad himself Forest/Urban Demon.

Orienteering 1:00:51 [4] 9.4 km (6:28 / km) +300m 5:35 / km

SOL 2
Was trying to focus on planning ahead in this race. Succeeded.Two mistakes came in row though. 6 was on a boulder and there was windblown everywhere literally went into the control circle but dismissed the boulder as a rootstock and then went for a search, realised I was right and came back and got it.(1:20) 7 was just a bit hesitational before the crags (20s). The Rest was all sound and as well as this I felt quite good physically today. Got stuck on a barbwire fence at 22 which lost a bit of time but so be it.

Feel like I'm getting better every week at the moment.

http://www.rstrain.ndtilda.co.uk/results_15/stag_s...

6th - 6 mins off The Gustav destroyer Spongey

Running 20:01 [2] 3.05 km (6:34 / km)

Warm up Jog.

Saturday Mar 21, 2015 #

Orienteering 20:30 [1] 2.97 km (6:54 / km) +80m 6:05 / km

Jogged around a little bit of the Tayside event. Legs felt dead and my compass broke and the needle wouldn't move. So did 9 controls and then back, right thing to do.

Running 9:02 [2] 1.32 km (6:51 / km)

Shuffle warm up.

Orienteering 1:13:36 [3] 9.07 km (8:07 / km) +352m 6:48 / km

Steady around the Craig O' Barns Black course. One miss on a crag in the green (40s). Put an effort in for the Long leg and destroyed everyone.Nearly sent Nixon back into retirement. Good course and in the words of Chaz Watson: Was fun :) Beaut Day for it.

Running 18:20 [2] 1.7 km (10:47 / km) +200m 6:47 / km

A very gassy warm up to the start. We found some Aloe vera hand gel.

Friday Mar 20, 2015 #

Note

Got some Feedback from the Phys Testing. Even though we had to stop the test early, I'm using less oxygen at the higher speed and my lactate Threshold and such is better. Good stuff considering the circumstances.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

Running 24:00 [5] 5.95 km (4:02 / km) +296m 3:14 / km

4 x 3 minutes Hills (75m/ 0.85k) [3mins(jog back down)]

My Watch didn't charge so, I did the first rep by couting in elephants for 3 minutes and the added a bit extra distance on for good measure. So probs a bit more than 3mins.

Really good session, very tough on the last two, lungs at full throttle. Felt like I worked pretty hard on every rep.

Running 5:00 [4] 1.76 km (2:50 / km)

6 x 10s Hill Sprints jog down recovery

Note

Got high fived by a cyclist on my recovery from one of my reps, it's these small things in life that make you smile. Equal respect for him taking on the hill.

Thursday Mar 19, 2015 #

Running 30:35 [2] 6.58 km (4:39 / km) +22m 4:34 / km

Cruise around the campus trail. Legs tired from the race yesterday, hip flexor a bit tight from the descents yesterday. Did less than planned because this weekend will probably be quite big and I've got hills planned tomorrow.

Wednesday Mar 18, 2015 #

Running 39:02 [2] 7.45 km (5:14 / km) +112m 4:52 / km

Running 21:31 [5] 5.84 km (3:41 / km) +153m 3:15 / km

Varsity XC 6th
Pretty good on the flats but lacked on the Hills. Good fun to do a running race for the first time in a long time!

Running warm up/down 12:54 [2] 1.7 km (7:35 / km)

Tuesday Mar 17, 2015 #

Running 33:00 [2] 7.0 km (4:43 / km)
(rest day)

Easy on the treadmill. Woke up feeling a little under the weather so took a two hour nap after lectures and felt miles better or it, kept the run inside just incase... legs feel good. Varsity tomorrow #YOUWATTm8

Monday Mar 16, 2015 #

Running 50:03 [2] 10.45 km (4:47 / km)

Recovery with Ali.

Sunday Mar 15, 2015 #

Orienteering (CSC) 56:19 [4] 9.38 km (6:00 / km) +361m 5:02 / km

CSC Qualifier. 4th

Technically: Good O through most the course, visualing everything very well,planned ahead quite well using the tough climb to number 1 to check through the whole course. I was poor on control 7 and 8 in the control circle, needed to have a better image in my head maybe rushing a bit around here because some punter was proper nailing it ahead of me and was getting a little distracted. 5-10s on 7 30s on 8. Got ahead of myself at 10 and started orienteering a leg ahead, realised when nothing fitted and then quickly corrected but lost a fair share of time(30s). At 19 i overshot the control, there was a ruin on the ground near the crags which now looking back i'm not sure it was mapped but maybe it was just mapped as broken rock but I matched this up with when I was quickly looking at my map during the race I connected at 'toothed crag' with a normal crag that looked like a ruin symbol, and therefore I thought the control was further down the slope. Bit of an unlcuky mistake, but then again I should probably be looking at features more right of the line. Looking back I thought the control was on a reenterant it wasn't it was on a hill, should of checked control description! (50s) At this point I had been going quite hard to catch Ali Thomas and I had passed him on the way to 17 without realising. Rest of the course was quite easy and spent a bit of time head to head with Ali until I started tiring and he just got me too the finish by about 10s or more. He's running really strong atm, flying in the last section.

Physically: Pretty tired from yesterday and defintley lacking a bit uphill but happy how I was able to push through the tiredness on most of the course, getting fitter :) lost a good 10 seconds on 4-5 fell straight into a marsh up to my waist and had to drag myself out with my hands. Pretty gutted to be beaten by Quentin! 43 secs down on Sasha and a bit more on Tim G.

Running warm up/down 19:40 [2] 2.67 km (7:22 / km) +112m 6:05 / km

Running warm up/down 7:35 [2] 1.35 km (5:37 / km)

Saturday Mar 14, 2015 #

Running warm up/down 19:33 [2] 2.49 km (7:51 / km) +165m 5:54 / km

Big climb to the start

Orienteering 50:00 [3] 8.0 km (6:15 / km) +150m 5:43 / km

Map X and Force Falls.
A few small misses +10s but I just didn't feel like I had much flow at all, I kept having to really slow down to read the map, thinking I printed it at a weird scale and the contour lines were rather light. Big heard of deer in there which I saw at like every 3 controls, think me and Sasha were hearding them around to each other. There was a huge stag there as well, which was very impressive, think I got a bit distracted by them flying through the forest on a few controls.

Orienteering 57:14 [3] 7.19 km (7:58 / km) +459m 6:02 / km

Some legs from the warrior o trial and then a middle type course on some control which were still in the forest from an AIRE training day. O-ing well. one small miss coming down the slope didn't really have a good idea of what I what the slope looked like.

Running 4:26 [2] 0.5 km (8:52 / km) +75m 5:04 / km

Friday Mar 13, 2015 #

Running 50:00 [4] 10.0 km (5:00 / km)

VO2 max test.

Got to 18kph and then they stopped me after the three minutes of this, stopped after this because I didn't bring my enhaler and they were being all gay about it. Got my Lactate levels though so that's the most important thing. Better than last year aswell so all goooood in the club.(Especially after a poor winter)

Running 17:00 [2] 3.5 km (4:51 / km) +110m 4:12 / km

Easy run out with Sasha on B-Rigg to see how he was feeling. My legs felt really good and I don't know why.

Thursday Mar 12, 2015 #

Note
(rest day)

Wednesday Mar 11, 2015 #

Running 1:26:46 [2] 16.43 km (5:17 / km) +200m 4:59 / km

Easy Long run with El Purko and Richard. Took in Arthurs seat and ran some of the walkway of Leith and then back to the Flat. Legs tired from intervals, easy recovery day tomorrow.

Tuesday Mar 10, 2015 #

Running warm up/down 16:11 [2] 3.16 km (5:07 / km)

Running 42:07 [5] 8.07 km (5:13 / km)

6 x 800 [2:30] active recovery

2:35,2:34,2:39,2:39,2:37,2:34

Session with El Purko,Richard and Callum Smith. Happy with this session, considering last time I did intervals with EUOC I had to drop out.This time I was keeping with the boys.Callum was beasting it,what you expect with someone who went to sochi. Progress :) Legs a wee bit heavy.

Includes cool down.

Monday Mar 9, 2015 #

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

Recovery run. Little bit less than normal as last week was quite tough just under 100k,and with the VO2 max test on friday, I want to be in reasonable shape for that.

Sunday Mar 8, 2015 #

Orienteering 1:15:39 [4] 14.14 km (5:21 / km) +162m 5:04 / km

SOL1
Positive result to be very close to Sasha & Purkis. A few misses in the control circle and and a few bananas. Lacked aggression to keep on racing hard in the last half of the course,and found myself just taking it steady, maybe just because legs were a bit heavy!

Happy with how the training has been going recently, finally feel like I'm going places.

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

Saturday Mar 7, 2015 #

Orienteering 36:19 [4] 4.7 km (7:44 / km) +325m 5:45 / km

SEDS Middle sim
Very Hilly course,felt proper rough around it all.O-ing quite well though, only 3mins(ish) off spongey/doug etc.
...Commiserations to Nixon.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Orienteering 20:00 [5] 3.45 km (5:48 / km) +179m 4:36 / km

1st & 2nd Leg sim

Orienteering 11:52 [4] 2.41 km (4:55 / km) +39m 4:33 / km

Last leg sim

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)

Friday Mar 6, 2015 #

Cross training 22:00 [1] 8.3 mi (2:39 / mi)

recovery pace.

Running 10:00 [2] 2.12 km (4:43 / km)

recovery on treadmill, legs felt heavy.

Thursday Mar 5, 2015 #

Running warm up/down 17:25 [2] 3.56 km (4:54 / km)

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)

Running 15:00 [4] 3.92 km (3:50 / km) +15m 3:45 / km

Threshold 15min around campus trail, pretty muddy in places maybe should of worn inov8's. was going to do 2 but doing all the FTWN stuff tonight and I might run the short course as a threshold, planned it so know the routes if I do.

Note

Got a flat for next year right next to the meadows, perfect!!!

Running 40:00 [1] 6.0 km (6:40 / km)

FWTN sorting stuff out.

Note

Planned my first ever orienteering race today. If anyone wants to submit it to world of o course of the year please feel free.

Wednesday Mar 4, 2015 #

Running 1:20:00 [3] 18.0 km (4:27 / km)

Long run with Ben, feeling a bit tired in last ten minutes.

Tuesday Mar 3, 2015 #

Running (Treadmill) 50:00 [4] 11.56 km (4:20 / km)
slept:7.0

10min warm up
5 x 1k [3min active recovery]
3:30,3:28,3:26,3:24,3:17
11ish min cool down

This all felt quite comfortably hard apart from last one.

Monday Mar 2, 2015 #

Running 1:02:00 [3] 14.0 km (4:26 / km)
slept:7.0

With Ben, Steady first lap of campus followed by meeting up with the athletics, then a bit of a tempo around the second lap and then some extra at the end to make it up to the hour.

Sunday Mar 1, 2015 #

Note
slept:6.0 (rest day)

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