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Training Log Archive: WillRigg

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running30 27:28:42 186.43(8:51) 300.03(5:30) 4687
  Cross training8 8:32:00 7.21 11.6
  Strength & Conditioning8 7:55:00
  Orienteering4 3:29:55 20.9(10:03) 33.64(6:14) 522
  Total38 47:25:37 214.54 345.27 5209
  [1-5]38 45:20:19

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Saturday Oct 31, 2015 #

Running 40:00 [2] 7.0 km (5:43 / km)

Warm up with a few drills and strides followed by cool down to the island.
9 AM

Running 17:00 [5] 5.07 km (3:21 / km)

Parkrun.
It was going okay and then I turned into a hurricane at about 2.5k. Good session though. Nice to get a time down, Got another Parkrun planned in early December. 16:49 on Garmin.
C • Time 4

Friday Oct 30, 2015 #

Note

Probably the first time I've got to 100k before and my legs are feeling good, training well.
7 AM

Running 30:25 intensity: (28 @0) + (34 @1) + (29:23 @2) 6.24 km (4:52 / km) +7m 4:51 / km
ahr:139 max:148

Early morning miles with Jonny,Georgie,Charlotte and Mark.... *yawn*
4 PM

Running 44:39 intensity: (2:23 @0) + (17:04 @1) + (24:33 @2) + (39 @3) 7.96 km (5:37 / km) +162m 5:06 / km
ahr:132 max:153

Easy run with Soph around touristy route, went up Calton Hill for the first time ever, it was dark.

Running 12:14 intensity: (16 @0) + (5:12 @1) + (6:46 @2) 0.95 km (12:50 / km) +1m 12:46 / km
ahr:129 max:149

Sophie Horrocks's Secret drills. Think I've found the way to running success.

Running 2 [0] 0.0 km (11:07 / km)
ahr:129 max:130

Thursday Oct 29, 2015 #

Running 16:46 [2] 3.57 km (4:42 / km)

Was going to bike in until I fell off my bike after 100m of getting out of my flat. Chain got proper snagged up and twisted so couldn't be arsed sorting it out, so I just ran in had to hit some 3:20's to get there on time. Jog back felt dead.

Strength & Conditioning 1:00:00 [1]

Went to squat 5 x 60kg turns out the sly bastard Dan Stansfield put an extra 10kg on so it was 70kg. No wonder the last rep felt really hard....
I can now squat 8kg more than my body weight #GAINZ

Circuits Gym:
Glute + Hammy exercises
Dot plyo drills
Box jumps (20 double, 10x10 single)
25 pull ups (this was an absolute effort)
40 (15kg) OH Press

Performance Gym:
4x5 BS 40,50,50,70
4x5 BP 20,30,30, 35kg

3x10 TRx row, press up, Deadbug
6 PM

Running 56:56 intensity: (2:07 @0) + (1:35 @1) + (23:50 @2) + (28:50 @3) + (34 @4) 12.27 km (4:38 / km) +107m 4:27 / km
ahr:152 max:180

Easy/Steady run, then bumped into Mark & Matty doing the last k of there set so thought I'd jump on the train and do it for a bit of a variety. Looking back I probably could of done there session but did actually get a sicky feeling in my throat while running(maybe a sign to take it easy) but got parkrun on Saturday which will be a good effort anyway. So not missing to many gains.

Wednesday Oct 28, 2015 #

2 PM

Running 1:40:37 intensity: (4:22 @0) + (11:23 @1) + (46:56 @2) + (35:10 @3) + (2:39 @4) + (7 @5) 17.28 km (5:49 / km) +611m 4:57 / km
ahr:146 max:185

EUOC long hilly run.
Good to have pretty much all the lads outs on this run.

Tuesday Oct 27, 2015 #

7 AM

Running 30:03 intensity: (1:29 @0) + (45 @1) + (27:27 @2) + (22 @3) 6.01 km (5:00 / km) +35m 4:52 / km
ahr:142 max:152

MMMC on my own. HR normal again. Nearly shit myself at the end of the run. 7:45 must be the time my body likes to clear its system #TurtleHeading
C • running shits 3
5 PM

Running 21:59 intensity: (1:48 @0) + (8:12 @1) + (10:26 @2) + (1:33 @3) 3.67 km (6:00 / km) +14m 5:53 / km
ahr:130 max:155

Running 35:05 intensity: (3:38 @0) + (23 @1) + (5:22 @2) + (11:50 @3) + (13:52 @4) 8.58 km (4:05 / km) +1m 4:05 / km
ahr:168 max:184

EUOC Threshold
4 x 4 min [2min]
[4min]
10min with the ETEC(Extra Tempo Elite Club)

Had Harri to run with tonight, feeling comfortably good. Nice change of venue as well tonight, like it. Headwind/small banks and downhills made speed a bit variable.

Running 4:31 intensity: (1:00 @2) + (3:31 @3) 0.63 km (7:07 / km)
ahr:154 max:165

6 x hill sprints

Running 21:14 intensity: (34 @0) + (10 @1) + (16:47 @2) + (3:43 @3) 3.51 km (6:03 / km) +58m 5:36 / km
ahr:145 max:165

Monday Oct 26, 2015 #

Cross training 1:15:00 [1]

7 AM

Running 30:22 intensity: (38 @0) + (1:17 @1) + (10:05 @2) + (18:22 @3) 6.07 km (5:00 / km) +29m 4:53 / km
ahr:151 max:170

Easy run with Tim and Jonny around the meadows. HR seems high...No idea how it got to 170. Just looked at hr graph seems like heart rate went back to normal towards the end of the run, was just really high to start with...weird.
5 PM

Strength & Conditioning 1:00:00 [1]

GAINZ.

No ab gainz though :(

Sunday Oct 25, 2015 #

8 AM

Running 2:05 [2] 0.35 km (5:53 / km) +1m 5:48 / km

Running 2:07:27 intensity: (4:51 @0) + (1:02:41 @1) + (22:47 @2) + (37:08 @3) 15.53 km (8:12 / km) +849m 6:27 / km
ahr:136 max:175

Pentlands Long run with Mark,Pia and Georgie.
very easy pace. Lots of regrouping/ stopping for Pia. Nice day out.

Saturday Oct 24, 2015 #

2 PM

Running 18:29 intensity: (58 @0) + (25 @1) + (6:03 @2) + (11:03 @3) 2.51 km (7:21 / km) +22m 7:03 / km
ahr:150 max:162

WU, drills. strides.

Running race 13:53 intensity: (1:13 @0) + (4 @1) + (21 @2) + (23 @3) + (30 @4) + (11:22 @5) 4.0 km (3:28 / km) +51m 3:16 / km
ahr:184 max:191

National XC Relays
Edinburgh B team Me, mark and two other lads. Me and Mark had solid runs, felt like I paced it pretty well, the two others were a bit poor. Was a fun day out, good to be back doing some xc! Not really sure about the hr graph thing...

Running 28:42 intensity: (1:07 @0) + (14:24 @1) + (10:29 @2) + (2:42 @3) 3.2 km (8:58 / km) +52m 8:17 / km
ahr:131 max:162

Friday Oct 23, 2015 #

3 PM

Running 31:05 intensity: (32 @0) + (3:32 @1) + (21:34 @2) + (5:27 @3) 6.02 km (5:10 / km) +33m 5:02 / km
ahr:139 max:165

Recovery run with Mikey.Took him into the depths of the Meadows, unexplored by MikeKind. Legs felt shit, hoping they wake up by tomorrow!(#Pray4Will)

Thursday Oct 22, 2015 #

Strength & Conditioning 1:00:00 [1]

Warm up exercises
Plyometric stuff
20 chin ups
40 OH press
4x8 deadlift 40kg
2 sets 30secs core circuit: plank side touch, toe touches, dead bug, plank side pulse, leg lifts, v sits, plank Spiderman, bicycles.

Back a bit fatigued from deadlifts. Bit of rolling after.

Cross training 20:00 [1]

6 PM

Running 24:23 intensity: (45 @0) + (9:00 @1) + (14:02 @2) + (36 @3) 3.61 km (6:46 / km) +5m 6:43 / km
ahr:126 max:167

WU + drills.

They piss about with drills and they are shit ones as well, just a bit of skipping while flapping your arms around, might as well do a proper set of drills in the time they fuck about.

Running 24:31 intensity: (3:35 @0) + (1:35 @1) + (1:33 @2) + (6:52 @3) + (8:41 @4) + (2:15 @5) 6.09 km (4:01 / km) +2m 4:01 / km
ahr:171 max:188

Haries
4k tempo (4.13km) [3 min rest] 14:33 (3:31m/km's)
4 x 400m [30s]

Pacey bunch of boys out tonight: Ewan/Scott/Lawler so when they went off at like 3:10's I thought it was a good idea to run at my own pace so just ran with Matty R. stuck in the right heart rate zone :)

4 x400's felt pretty easy though. Pushed a bit harder on the harder on the last one but comfatbaly hard not like last rep glory hard.

Legs felt slug-like tonight and not floaty. Probably the effects of the gym, might just have to put up with feeling a bit shit for Thursday sessions.

Running 14:55 intensity: (2:24 @1) + (9:42 @2) + (2:49 @3) 2.77 km (5:23 / km) +8m 5:18 / km
ahr:135 max:154

cool downnnn.

Wednesday Oct 21, 2015 #

2 PM

Running 1:30:00 intensity: (4:49 @0) + (8:29 @1) + (50:19 @2) + (26:23 @3) 15.61 km (5:46 / km) +534m 4:55 / km
ahr:144 max:176

EUOC long(Hilly) run.
90 min run timed to perfection. Felt like a slug by the end of this run, never wearing my green trail inov8's again, not enough support and just tighten up my calves. Felt reasonably good until brutal climb that me a Nixon strava recorded a few weeks back. noticed my heart rate was getting a bit too high so just walked it.(it's pretty much vertical)
C • 5

Tuesday Oct 20, 2015 #

9 AM

Running 34:49 [2] 6.64 km (5:15 / km) +28m 5:08 / km
ahr:137 max:151

Easy jog with Nixon around the meadows. He went for some cheeky miles without me before we met up, devestated. Big DOMS in my arms, legs felt fine.
5 PM

Running warm up/down 19:42 [0] 3.55 km (5:33 / km) +2m 5:32 / km
ahr:137 max:160

Running tempo 20:28 [4] 4.43 km (4:37 / km) +6m 4:35 / km
ahr:159 max:176

12 mins of Fartleck with EUOC.
Felt comfortable.

Running tempo 10:00 [4] 2.71 km (3:41 / km) +2m 3:40 / km
ahr:174 max:179

10 min tempo. Dunno if this is the right heart rate for a tempo. But it felt like an easy pace to hold and breathing was fine. Also think my heart rate is a bit high atm anyway(Still getting rid of a cold)

Running warm up/down 10:01 [0] 1.83 km (5:28 / km) +5m 5:24 / km
ahr:142 max:152

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

jog and 6 x Sprints.

Monday Oct 19, 2015 #

Cross training 1:15:00 [1]

Legs felt pretty shit on the way out and then a bit better on the way back.

Strength & Conditioning 1:00:00 [1]

Achilles felt miles better once I rolled it and stretched it, like pretty much couldn't notice it, skipped the plyo just incase though.

standard warm up stuff.10 each of: push ups, crunches, TRX row.
2 x 6+6: single leg squat, monster band walk. Achilles stuff. 3 x 5 chin up managed all but the last one, brutal! 4 x 8 squats 20kg,40,40,50. Core circuit 10 x 60s [20s] this was tough.

Sunday Oct 18, 2015 #

Orienteering 50:00 [1] 4.0 km (12:30 / km)
(injured)

Map walk in Haldens best area. Sore Achilles.

Saturday Oct 17, 2015 #

Orienteering 1:55:00 [4] 19.4 km (5:56 / km) +400m 5:22 / km

Will write up tonight. Fun race, 14th +4mins off Jens.

Running 5:00 [2] 1.0 km (5:00 / km)

Friday Oct 16, 2015 #

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

Thursday Oct 15, 2015 #

Note
(rest day)

Wednesday Oct 14, 2015 #

Running 55:00 [3] 12.0 km (4:35 / km)

Phys testing.
Maybe not the best idea doing this after my biggest week training ever. Got on with it though and completed the three minutes at 19k/h. Called it day there, looking back in hindsight I don't know I why I didn't throw myself back on the treadmill for even 20 more seconds. Better than last time and not bad since I've done only like one interval session in the last few months. Need to man up a bit.

Note

Being having pretty bad sleep recently and starting to get a cough, need to be very careful over next two days.

Tuesday Oct 13, 2015 #

Cross training 1:00:00 [2]

Roller skiing with Callum and Calum. Tried skating and classic. Think I should be a classic specialist especially since I fell on my arse skating!

Monday Oct 12, 2015 #

Cross training 35:00 [1]

Commute to Uni.

Cross training 40:00 [1]

Commute to the CSE.

Strength & Conditioning 1:00:00 [0]

TPP S&C session.

Banging out the 40kg back squats today,3 sets of 8 on the road to becoming a big lad. Tbh I could probably back squat my body weight at the moment, 40 didn't feel too hard and I'm only 63kg. More plyo stuff and core/stability work.


Rolling

Note

Easy week leading to Blodslitet this weekend. Trying some roller skiing tomorrow ! Phys testing on wednesday. Will graft some more Miles next week.

Sunday Oct 11, 2015 #

Running 1:52:32 [3] 14.47 km (7:47 / km) +980m 5:49 / km

Long run in the Pentlands,11 of us so good chat all the way. Took the hills at intensity 3ish on the way out and then nice and easy on the way back cheering on Big man Purko doing the Skyline, Jonny was also ripping it up at the front! Laura first woman as well.And of course the don of the mountains Andrew L churning it out in a decent position. Quite a bit of really easy jogging + waiting to collect up the runners at the back of the group.

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

Note

Want to run the Pentland skyline next year!

Saturday Oct 10, 2015 #

Running 59:58 [2] 11.85 km (5:04 / km) +227m 4:37 / km

Easy run out with Will, put a bit of an effort in up the crags and suprised Will actually wasn't that far behind me. felt pretty shite though to be honest. Bashing out some Hills in the Pentlands tomorrow and then a nice easy week with Phys testing on the Wednesday and Blodslitet on the Saturday.

Friday Oct 9, 2015 #

Cross training 1:45:00 [2]

Nice cycle with the big lad andrew along the costal road? Got a wee bit lost at one point and ended up on some dirt trail but soon corrected this...(took three times) sat behind Andrew on the way there which felt pretty easy and then on the way back I did some of the work and gave my quads a good work out, so much that when I tried to put a bit of effort in on the hill up to pollock roundabout I absolutely died on my arse and got dropped like a bag of shit. Note: Andrew also put a shot on a 9 seater taxi.

Note

Cycling to give calf a bit of a rest.

Thursday Oct 8, 2015 #

Cross training 20:00 [1]

To and from the CSE + 10min spin/row in the circuit gym.

Strength & Conditioning 40:00 [1]

Doing the basics and learning some new exercises followed by some squats trying to get some technique in with a 20kg bar, technique far from perfect.

Note

Left gym early only to find out my lecture is cancelled. mehhh.
C • Lesson learnt 3

Running 36:04 [2] 6.6 km (5:28 / km)

To and from KB.

Orienteering 16:04 [4] 3.53 km (4:33 / km) +22m 4:25 / km

KB Sprint training.

Decided to do this over Haries session, probably a good job because legs felt really heavy. Found out I misspunched at the end of the course. #WhoReadsControDescriptionsAnyway

Note

Calf won't untighten, may go get an appointment with FASIC.

Wednesday Oct 7, 2015 #

Running 1:36:54 [2] 18.19 km (5:20 / km) +511m 4:40 / km

Long run around the seat with Ali,Mikey,Richard,Beth,Jacob Adkin and Georgie. some intensity 3 stuff on the climbs but overall intensity 2.

Note

Roll after. Achilles doesn't hurt but feels weird, in contact with Kim.

Tuesday Oct 6, 2015 #

Running warm up/down 21:55 [1] 3.7 km (5:55 / km)

Running 18:00 [3] 4.35 km (4:08 / km)

Fartleck
4 x 3 mins [2min] @5k pace + 30sec

This felt easy

Running warm up/down 11:08 [2] 2.02 km (5:31 / km)

Running (Drills and strides.) 10:00 [2] 1.0 km (10:00 / km)

Monday Oct 5, 2015 #

Running 35:06 [2] 6.48 km (5:25 / km)

Easy morning run. Unbelievable doms still.

Cross training 32:00 [2] 11.6 km (2:46 / km)

Commute to Uni.

Cross training 50:00 [2]

Commute from the Uni to the CSE. Had to put a bit of a pace on to get there, but nothing too strenous. Then from CSE to get a curry and back home.

Strength & Conditioning 45:00 [3]

TPP S&C session.
Mix of plyometric stuff + core + strength. Followed by a roll at the end.

Good first session and was working hard, feeling the DOMS from the weekend made it even tougher.

Sunday Oct 4, 2015 #

Running 46:16 [2] 8.66 km (5:21 / km)

Easy recovery run with the squad.

Running 23:24 [4] 6.0 km (3:54 / km)

Sassy Progression run with DB. 4:30-3:20's.

Saturday Oct 3, 2015 #

Running 1:00:00 [2] 12.0 km (5:00 / km) +180m 4:39 / km

Early morning cruise with Ali and Tam at the British Squad w/e. 2 laps of the nearby common and then some tourism running up to the Cathedral and Castle.

Strength & Conditioning 1:30:00 [3]

Plyometrics session then followed by a core circuit + orienteering maze thing in rests.

Friday Oct 2, 2015 #

6 AM

Running 45:02 [2] 9.03 km (4:59 / km) +164m 4:34 / km

Early morning miles because won't have time for the rest of day. Right calf still stuff and needs some rolling. Same route as with dan the other day: down the big and around the seat. Early start was helped by a nice sunrise.

Thursday Oct 1, 2015 #

Orienteering 28:51 [4] 6.71 km (4:18 / km) +100m 4:00 / km

FTWN.

Didn't race it just took at a threshold pace. Planning ahead could of been a bit better in places. One control was nicked so wasted a bit of time on one just searching. Spent about 30 seconds trying to cross a road as well.

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

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