Training Log Archive: WillRiggIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
Strength & Conditioning 10:00 [3]
The camp begins.
9 AM
Running 1:26:24 [2] 11.66 km (7:25 / km) +971m 5:14 / km
Ian Hodgson leg 2 recce with BCR.
Lavely day in the fells.
Lavely day in the fells.
Saturday Jul 30, 2016 #
12 PM
Running 1:01:42 [2] 10.76 km (5:44 / km) +274m 5:05 / km
Out to support Mike on his Lakeland 100. Couldn't find the checkpoint at Chapel Stile for a while so actually missed him going through. Eventually found it and asked the marshals if Mike had gone through, turns out he just went through 5 mins ago, speedy bastard! So put a bit of a pace on up some stony trails and soon enough saw him still running (90 miles in) just ahead of me. Jogged with him for about 2 miles giving him some awfully shite chat to keep his mind off things. Only went and won it by nearly 45 mins in front of an inov8 guy!
Friday Jul 29, 2016 #
4 PM
Running 59:53 [3] 8.34 km (7:11 / km) +710m 5:02 / km
Up to Old Man from the pub and then back down to watch big Mikey J start the Lakeland 100. Absolute huge support in Coniston, so many supporters!
Thursday Jul 28, 2016 #
Running 33:00 [4] 6.18 km (5:20 / km) +420m 3:59 / km
Rydal Round Fell Race (Ambleside Sports)
Course shortened to 'bad weather' aka a bit of drizzle. So was just up nab scar and back, quite a few big dogs like Carl Bell, Rhys and Jack Wood there today so they flew up once the gradients started steepening. Think I settled for something like 8th but not sure. Not a good run but not a bad run. Probably could have had two lads at the end but just wasn't in the mood for gutting myself and was feeling a bit flat along the track at the end. Enjoyed it though and felt reasonably okay climbing but took a bit of a tumble and lost my rhythm near the top.
Getting a bit bored of just being average at climbing now. Really want to bridge the gap to the top senior guys. Think I just need more time in the hills to develop some gurthy quad muscles.
Not sure about the time, will have to see when results comes out.
Course shortened to 'bad weather' aka a bit of drizzle. So was just up nab scar and back, quite a few big dogs like Carl Bell, Rhys and Jack Wood there today so they flew up once the gradients started steepening. Think I settled for something like 8th but not sure. Not a good run but not a bad run. Probably could have had two lads at the end but just wasn't in the mood for gutting myself and was feeling a bit flat along the track at the end. Enjoyed it though and felt reasonably okay climbing but took a bit of a tumble and lost my rhythm near the top.
Getting a bit bored of just being average at climbing now. Really want to bridge the gap to the top senior guys. Think I just need more time in the hills to develop some gurthy quad muscles.
Not sure about the time, will have to see when results comes out.
11 AM
Running 5:00 [2] 1.0 km (5:00 / km) +3m 4:56 / km
Running 32:02 [2] 3.44 km (9:18 / km) +263m 6:44 / km
Got convinced to run in the guides race route with Jack after, good craic. Defining moment in my fell running career.
Wednesday Jul 27, 2016 #
7 PM
Running 31:41 [3] 7.19 km (4:24 / km) +203m 3:52 / km
'Dane Blomquist Raz' to wake up the legs.
Tuesday Jul 26, 2016 #
Note
Early get up and lots of driving plus cold is still lingering around so rest.
Monday Jul 25, 2016 #
3 PM
Running 30:19 [2] 6.03 km (5:02 / km) +198m 4:19 / km
Easy on Kriggers.
5 PM
Cross training 54:00 [2] 22.63 km (2:23 / km) +234m 2:16 / km
Project Woomey continues. Right quad really tight/tired to start with but eased up nicely. Continuing the cycling because i'm quite enjoying and I'm feeling like its benefiting my fitness. Won't be doing quite as much as last week though! Debuted the Oakelys. People looked at me and thought I was actually good at cycling.
Windy.
Windy.
Sunday Jul 24, 2016 #
Note
(rest day)
Hanging
Saturday Jul 23, 2016 #
3 PM
Running 59:42 [3] 10.11 km (5:54 / km) +680m 4:25 / km
Coniston loop
3 minutes faster than last time, ayyyyy. After not running for more than a week, running felt like the most unnatural thing ever! Legs wanted to run in a cycling motion. Felt a bit tired but really strong, I swear cycling is really helping my leg strength on the really steep stuff!
Felt knee a little on the downs.
3 minutes faster than last time, ayyyyy. After not running for more than a week, running felt like the most unnatural thing ever! Legs wanted to run in a cycling motion. Felt a bit tired but really strong, I swear cycling is really helping my leg strength on the really steep stuff!
Felt knee a little on the downs.
Friday Jul 22, 2016 #
Cross training 55:10 [2] 22.0 km (2:30 / km)
Very chilled spin. Just ticking over nicely with the occasional bit of effort up a hill. Start running tomorrow.
Thursday Jul 21, 2016 #
Cross training 2:16:00 [2] 57.0 km (2:23 / km) +720m 2:15 / km
Conisiton loop but this time coming back via the lanes (a more hilly route) instead of main road. Enjoyed it.
Wednesday Jul 20, 2016 #
Cross training 59:10 [2] 23.1 km (2:34 / km)
Easy spin with Euan. Was going to go Blisco to watch the race but couldn't get the car in time, would of been a bit of trek there and back anyhow to just watch.
Tuesday Jul 19, 2016 #
Cross training 2:17:00 [2] 57.0 km (2:24 / km) +700m 2:16 / km
Spin with Euan around Coniston and back. Lovely, sunny day! Stopped off at Conistion for coffee and cake as well a dip in the lake. Most refreshing thing ever! Knee a lot better. Still had a dirty coughing fit just like after jwoc races. Maybe should see a doctor.
Monday Jul 18, 2016 #
Cross training 1:30:00 [2] 38.0 km (2:22 / km)
Chilled cycle in the lanes with Euan with and effort up knot hallow in 8:33. Problem is my bike doesn't have enough gears so was like doing a 100kg leg press for like 4 mins on the steep bit! Good fun though and looking forward to some easy training on the bike this week to let the knee settle down. It's already quite a lot better! Still coughing quite a bit but more flemmy and not as often.
Wednesday Jul 13, 2016 #
Note
Bit of a dissapointing sprint for me, made a hash of the long leg costing me a decent result. Quite similar to O festivalen.
A lot better long and pretty pleased with 31st, a solid result but noting amazing. Without some silly mistakes It could of been top 20 so it's good to see that I'm in shape and a result like this will probably motivate me a lot in the coming few years to keep training hard into my senior career. It's nice to know I'm not a million miles away from the top guys and there is definitely something I can do to breach that gap.
Couldn't be more frustrated today sitting in the accommodation not being allowed to run the middle though. It's probably my best discipline when I get it right and this Swiss terrain suits me. After being the best in the forest the day before it just seems silly not to let me run. Feels like a waste of hard work. But there is nothing I could of done about it.
Relay next, running in the B team with Joe and Harrison! Should have some fresh legs as anyone who didn't get into the A final is not allowed to run and has to rest. Smashed my knee quite bad on the long and still a bit stiff but should be fine and looking foward to giving it my all!
A lot better long and pretty pleased with 31st, a solid result but noting amazing. Without some silly mistakes It could of been top 20 so it's good to see that I'm in shape and a result like this will probably motivate me a lot in the coming few years to keep training hard into my senior career. It's nice to know I'm not a million miles away from the top guys and there is definitely something I can do to breach that gap.
Couldn't be more frustrated today sitting in the accommodation not being allowed to run the middle though. It's probably my best discipline when I get it right and this Swiss terrain suits me. After being the best in the forest the day before it just seems silly not to let me run. Feels like a waste of hard work. But there is nothing I could of done about it.
Relay next, running in the B team with Joe and Harrison! Should have some fresh legs as anyone who didn't get into the A final is not allowed to run and has to rest. Smashed my knee quite bad on the long and still a bit stiff but should be fine and looking foward to giving it my all!
Tuesday Jul 5, 2016 #
Note
(rest day)
Monday Jul 4, 2016 #
Orienteering 25:00 [3] 6.5 km (3:51 / km)
5 x Sprintervals
Generally getting all the routes right but quite hesitational because I think the map scale wasn't right so all the paths were really hard to read, so proper had to eyeball the map to see anything. Bit tired on the hilly bits of the area understandably.
Generally getting all the routes right but quite hesitational because I think the map scale wasn't right so all the paths were really hard to read, so proper had to eyeball the map to see anything. Bit tired on the hilly bits of the area understandably.
Running 35:00 [2] 6.0 km (5:50 / km)
Sunday Jul 3, 2016 #
Note
Not quite the confidence booster of a session before jwoc I wanted, but been feeling pretty good in all the others sessions this week so not all bad.
12 PM
Running 2:53 [2] 0.27 km (10:46 / km) +4m 10:01 / km
Absolute monster ques before ambleside so got delayed by like 15-20 minutes so did the shittest warm up ever. Didn't have a map either so had to improvise with a the flyer of the race with a snippet of the map on it. Also have lost my BCR vest so went for the sheek look of all black. Most hipster man on the fell.
Running 49:28 [4] 7.64 km (6:29 / km) +837m 4:11 / km
Skiddaw Fell race (Uphill Only) correction 5th U23 +5mins to top u23 +8mins to top runner (A lot of hill works need to be done lol - to be up with the big boys) Can be a good time trial for me to do every time i come back to the lakes though ;)
Felt pretty strong up the first gradual climb leading 3 lads around my age up on to the fell. However after about 5 minutes of the steep gradient I got an absolute killer stitch which really dampened my effort levels (Never normally get a stitch uphill!) .I started moving backwards, lost my rhythm and came to a power walk at times (Think I may have eaten a bit near the race/ drank a bit too much as well). Managed to finally get rid of it after the steep stuff and re find my hill legs to gain back a couple of places and beat an u23 lad ahead of me to the top.
Quite confident I can run this a few minutes faster and I've got another chance to do that at the end of July when its selection for a few European mountain races for England u23's. Today was selection for SHI's with about 4 grabs up so didn't quite make the cut.
Need to get stronger on the really steep gradient stuff.
Felt pretty strong up the first gradual climb leading 3 lads around my age up on to the fell. However after about 5 minutes of the steep gradient I got an absolute killer stitch which really dampened my effort levels (Never normally get a stitch uphill!) .I started moving backwards, lost my rhythm and came to a power walk at times (Think I may have eaten a bit near the race/ drank a bit too much as well). Managed to finally get rid of it after the steep stuff and re find my hill legs to gain back a couple of places and beat an u23 lad ahead of me to the top.
Quite confident I can run this a few minutes faster and I've got another chance to do that at the end of July when its selection for a few European mountain races for England u23's. Today was selection for SHI's with about 4 grabs up so didn't quite make the cut.
Need to get stronger on the really steep gradient stuff.
Running 41:23 [2] 7.64 km (5:25 / km) +11m 5:23 / km
Jog back down with Chris, lad from Kendal who was reserve for the u20 Europeans, he was a minute ahead I think.
Saturday Jul 2, 2016 #
11 AM
Running 26:02 [2] 5.18 km (5:01 / km) +157m 4:22 / km
Easy on Birkrigg
Had to jump into to Sea Wood for a monster skog dump, felt better after that.
Had to jump into to Sea Wood for a monster skog dump, felt better after that.
Friday Jul 1, 2016 #
4 PM
Running 18:00 [2] 1.92 km (9:21 / km) +239m 5:46 / km
Orienteering 36:59 [3] 5.93 km (6:14 / km) +123m 5:39 / km
1:15000 Training on Betheca
Did part of an old training that bilbo planned me last year that i did't do all of. Orienteering well, a bit of loss of contact on the start of the long leg but figured out where i was pretty quickly. Everything else was good :)
Did part of an old training that bilbo planned me last year that i did't do all of. Orienteering well, a bit of loss of contact on the start of the long leg but figured out where i was pretty quickly. Everything else was good :)
Running 5:34 [2] 1.0 km (5:32 / km)