Training Log Archive: WillRiggIn the 31 days ending Aug 31, 2015:
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Monday Aug 31, 2015 #
Note
(rest day)
Sunday Aug 30, 2015 #
Orienteering 48:00 [3] 8.0 km (6:00 / km)
Think I was just a bit orienteered out after all the training this week on this course and didn't really want to race so didn't have that hunger.... as you can see from sacking it off and just doing half. Plenty of good O done in Gothenburg and defintley felt like I was orienteering well in it after some good sessions. Still feel like I'm not that comfartable in tricky Stockholm terrain in long distance competetions at 1:15000, I switch off a lot and haven't really mastered a good technique in it, need more practise!
Running 15:00 [2] 2.5 km (6:00 / km)
Saturday Aug 29, 2015 #
Orienteering 26:00 [4] 4.65 km (5:35 / km) +50m 5:18 / km
Pretty good apart from one big mistake (1:40) compass had a bubble in it and of course thus was a direction mistake as well. About 3 mins behind most of the swedish jwoc team so not so bad. Legs very tired as well when some lad court me up at my mistake realised I wasn't running that fast so got a kick up the bum to pick up the pace and started to run harder and got some good split times at the end of the course.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
Friday Aug 28, 2015 #
Running 35:00 [2] 5.0 km (7:00 / km)
5 x strides at the end
Cross training 20:00 [2]
Thursday Aug 27, 2015 #
Orienteering 1:17:00 [3] 10.0 km (7:42 / km)
Took it as a long training did two big retarded mistakes, the rest I was pretty happy with. Still nursing a cold.
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Wednesday Aug 26, 2015 #
Orienteering 41:00 [3] 6.0 km (6:50 / km)
Shit map printing and no dobs made this a bit shit for me.
Running 15:00 [2] 3.0 km (5:00 / km)
Tuesday Aug 25, 2015 #
Orienteering 49:00 [2] 6.0 km (8:10 / km)
Orienteering 29:01 [5] 6.0 km (4:50 / km)
20 seconds off Marcus Millegard, so pretty happy with that. He got a bit of a gap but started catching on him again with some other dude. But then absolutely faceplanted it on the boardwalks and shuffled the last 400m.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Monday Aug 24, 2015 #
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Orienteering 1:00:00 [4] 10.0 km (6:00 / km)
Great area and pretty consistent, enjoyed this!
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 15:00 [4] 4.0 km (3:45 / km)
Sunday Aug 23, 2015 #
Orienteering 48:00 [3] 7.0 km (6:51 / km)
Orienteering 17:00 [3] 3.0 km (5:40 / km)
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Saturday Aug 22, 2015 #
Running 30:00 [2] 6.0 km (5:00 / km)
Orienteering 1:00:00 [5] 8.0 km (7:30 / km)
Thursday Aug 20, 2015 #
Running warm up/down 8:24 [2] 1.69 km (4:58 / km)
Running warm up/down 10:38 [2] 1.46 km (7:17 / km)
Running 5:28 [3] 0.75 km (7:17 / km)
Running 25:30 [5] 5.77 km (4:25 / km)
Pretty consistent throughout, felt pretty good maybe not giving it 100% though.
Running warm up/down 10:19 [2] 1.66 km (6:13 / km)
Running warm up/down 8:46 [2] 1.35 km (6:30 / km)
Note
Training in Gothenburg until Thursday and then going to run Stockholm champs on Sat/Sun.
Wednesday Aug 19, 2015 #
Note
(rest day)
Tuesday Aug 18, 2015 #
Cross training 1:15:00 [2]
Monday Aug 17, 2015 #
Cross training 45:00 [2]
Sunday Aug 16, 2015 #
Running 1:23:46 [3] 14.49 km (5:47 / km) +826m 4:30 / km
One of my favorite runs ever? Yes I think it's definitely up there! For most of the week my body has been feeling psychically a bit wasted and today, finally I felt like I was getting back to normal. We Set off early from St.Moritz Youth Hostel, past the coop and hit the trails at the bottom of the mountain. We took a wrong turn early on thanks to Alan's fine navigating skills and we then changed surface to the alpine asphalt up twisting hairpin bends. Back on to the mountain trails we ascended through the clouds on awesome little trails twisting and turning up the mountain.Quite high up we ran through a heard of Mountain cows with jingling bells and the first king of mountains challenge was given when Alan shouted at me and Harrison to be the first to a mini summit, little burst from Harrison but I was feeling good so put in a little sprint to show him who's boss ;). the Final climb was brutally steep and we ran under the shadow of the ski lift. Me and Harrison were running and feeling pretty good so we split off from the rest of them and started to push pretty hard up the final steep ascent, after feeling pretty poor mid week I sort of wanted to prove a point that I'm actually in good shape, so decided to absolutely kill myself and just went for it! As I ducked under the last electric wire I got a nice shock on the back to give my synapses some extra impulses and really got going up the last part of the ascent. I Summited before everyone and I really made a gap to Harrison. I don't normally wear a HRM, but for sure I probably got a new max record! You could really notice the thin air and the lack of oxygen, but such a great feeling to finally feel good again!
Stopped at the top for some token group selfies above the cloud level and then began the super fun descent twisting down the MTB trails, throwing your body weight arround the corners like pro rider! Sasha absolutely flying down then, whereas most of the group were trying to keep our breakfast in our stomachs.... Stopped halfway to take a very raw and natural photograph only open to my instagram followers. Before I knew it we were back in St.Moritz flying down the steeps steps and mountain roads (Potato Paul literally was flying and flaceplanting down them) As we went through the centre of the town I had a huge grin on my face, serious dopamine effect from just loving this run! the perfect run ended with the perfect last dip in the lake for a great send off training in St.Moritz! This is why I run :) The alps are great!
Saturday Aug 15, 2015 #
Running 25:00 [2] 5.0 km (5:00 / km)
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Orienteering 30:20 [4] 4.5 km (6:44 / km) +200m 5:31 / km
A lot of fun, a bit bad with direction and had a problem trusting myself on first control when it was right and a load of the swedes were wrong. Keeping up with the pack for a bit but then just getting dropped towards end of first loop, body still too tired to be running 100% legs feeling better though which is a positive! 3 mins down to Oskar.
Friday Aug 14, 2015 #
Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +170m 6:47 / km
Thursday Aug 13, 2015 #
Orienteering 13:00 [4] 3.0 km (4:20 / km) +60m 3:56 / km
I forgot how to sprint.
Orienteering 11:00 [5] 3.0 km (3:40 / km)
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
Running 30:00 [2] 5.0 km (6:00 / km)
Running 14:00 [5] 3.6 km (3:53 / km)
Set off to hard and didn't stick to my own pace and blew up so bad I dropped out after second 200 of last set, such a pussy. Intervals at altitude is hard and especially when doing reps at 15:30 5k pace....
Wish I ran theses sensibly because I normally love a good interval session.
Wednesday Aug 12, 2015 #
Orienteering 58:00 [3] 7.0 km (8:17 / km) +400m 6:27 / km
Felt good for the first 3 long legs and then died on my arse a bit. Learnt what's good and what's not good. Rest afternoon hopefully make my legs feel a bit better. All this time in terrain is catching up on me I think.
Orienteering 7:30 [3] 1.0 km (7:30 / km)
Tuesday Aug 11, 2015 #
Orienteering 41:12 [3] 5.1 km (8:05 / km) +200m 6:45 / km
Running 25:00 [2] 2.14 km (11:41 / km) +250m 7:22 / km
Orienteering 29:00 [3] 3.5 km (8:17 / km) +200m 6:27 / km
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Note
Monday Aug 10, 2015 #
Running 40:00 [2] 7.0 km (5:43 / km)
Orienteering 29:00 [2] 3.53 km (8:13 / km) +150m 6:47 / km
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
Sunday Aug 9, 2015 #
Note
Saturday Aug 8, 2015 #
Orienteering 55:00 [5] 10.0 km (5:30 / km) +350m 4:41 / km
Running 30:00 [2] 5.0 km (6:00 / km)
Friday Aug 7, 2015 #
Orienteering 1:12:00 [4] 10.0 km (7:12 / km) +350m 6:08 / km
Dirty area. Bad performance good result. Think the key to this day was not giving up.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Thursday Aug 6, 2015 #
Orienteering 46:59 [4] 9.0 km (5:13 / km) +275m 4:32 / km
Good run one two minute mistake which cost me the win.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Wednesday Aug 5, 2015 #
Orienteering 33:44 [5] 5.48 km (6:09 / km) +125m 5:32 / km
Good performance overall but huge miss at number 3 put me out of it.(3 mins)
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Tuesday Aug 4, 2015 #
Note
(rest day)
Monday Aug 3, 2015 #
Orienteering 52:38 [4] 8.0 km (6:35 / km) +270m 5:38 / km
Not great, finished strongly though.
Running 20:00 [2] 3.0 km (6:40 / km)
Sunday Aug 2, 2015 #
Orienteering 56:46 [4] 10.0 km (5:41 / km) +180m 5:12 / km
Sort of forgot how to orienteer (last time being JWOC) - ran out the start flag 180 degrees the wrong way... had trouble reading the map at the end as it was ripped in half through the last controls. Also made a shit two min mistake.
Running 20:00 [2] 3.0 km (6:40 / km)
Saturday Aug 1, 2015 #
Running 21:41 [2] 3.81 km (5:41 / km)