Training Log Archive: WillRiggIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Note
(injured) (sick)
Been coming down with a bit of a cold recently. Few people in the house have been a bit ill so was bound to happen, hopefully sleep it off and be able to train easy tomorrow. Knee feeling a little bit better again.
Tuesday Aug 30, 2016 #
Running 9:52 [1] 1.54 km (6:24 / km)
Leg test.
running felt unnatural and left leg felt a bit tight/restricted movement. Just jogging because I couldn't feel like I could stride out. No pain though so that's all good.
running felt unnatural and left leg felt a bit tight/restricted movement. Just jogging because I couldn't feel like I could stride out. No pain though so that's all good.
Monday Aug 29, 2016 #
Note
(injured)
Meh. Also got a bit of a cough here and there today, please don't be getting ill. So much good training on in Halden this week so really frustrating to be injured.
Strength & Conditioning 40:00 [1]
Halden strength (Styrke) training with Eva. Did all the exercises i could that wouldn't aggravate the knee. Tough and good fun, feel like there might be a nice greeting from Mr.DOMS tomorrow morning.
Sunday Aug 28, 2016 #
Note
(injured)
Bit better again.
Saturday Aug 27, 2016 #
Note
(injured)
Improvements slightly.
Friday Aug 26, 2016 #
Note
(injured)
Thursday Aug 25, 2016 #
Running warm up/down 29:03 [2] 4.32 km (6:43 / km)
Orienteering 34:37 [4] 5.55 km (6:14 / km) +100m 5:43 / km
(injured)
hyperextended my knee, fuck.
Note
Talked to my phsyio and with describing it to her sounds like i've got an grade one mcl sprain, so not as bad as i thought. Won't be running for a few days at least though.
Wednesday Aug 24, 2016 #
Orienteering 30:14 [3] 4.59 km (6:35 / km)
Jog and then WOC long model.
Orienteering really good, area really open and so great to practise running as straight as possible on most legs. Went well, checking the compass a lot and looking up as far as I could as well as picking up on features on the line. Tim was gasping to just keep up with my cruisey pace.
Orienteering really good, area really open and so great to practise running as straight as possible on most legs. Went well, checking the compass a lot and looking up as far as I could as well as picking up on features on the line. Tim was gasping to just keep up with my cruisey pace.
Running 12:17 [2] 1.65 km (7:27 / km)
Cool down.
Running 57:24 [2] 9.63 km (5:58 / km) +200m 5:24 / km
Easy run with the boys from the summerhouse. Tried to follow Håkon's Time Trial route but took a wrong turn pretty soonish! Decided then to make up our own route and dipped into some terrain for half of the run, running on the rocky hill tops with the archipelago in the background. Finished running though the town and then a lush swim in the sea after. Legs okay, not too great not too bad. Sure some more terrain will help them tomorrow :)
Tuesday Aug 23, 2016 #
Orienteering 38:09 [4] 5.53 km (6:54 / km) +150m 6:04 / km
ROC day 3
A lot more positives to take from today and finally had a feeling of a good flow for some parts of the race legs 1-5. Unfortunately had one big whopper of a mistake which was pretty horrendous! Legs felt okay for half the course but I was getting really tired in the end and I felt quite terrain heavy after many days in the skog. Hence losing a bit of time especially on the long legs where my legs weren't really working - woke up by the end though!
The focus today was again to concentrate on compass and sort of exaggerate the process - frequent checks of the compass through the light green, worked well :D. I've been a bit lazy in the past with checking my control descriptions and today i actually read them! surprise,surprise i had better picture in the circle. Lost like 3:30 on 6 which is a bit embarrassing. Wasn't quite sure on my position coming down the slope and ended up making a parallel error and relocating really badly. some other smaller mistakes as well from being distracted at the end by and old woman and coming off my compass bearing which is just bad. Also lost a bit of time through routechoices on some legs but that is all good learning from what works and what doesn't.
Back on the analysis hype again, this will continue! Only way i'm going to get back to improving my technique.
A lot more positives to take from today and finally had a feeling of a good flow for some parts of the race legs 1-5. Unfortunately had one big whopper of a mistake which was pretty horrendous! Legs felt okay for half the course but I was getting really tired in the end and I felt quite terrain heavy after many days in the skog. Hence losing a bit of time especially on the long legs where my legs weren't really working - woke up by the end though!
The focus today was again to concentrate on compass and sort of exaggerate the process - frequent checks of the compass through the light green, worked well :D. I've been a bit lazy in the past with checking my control descriptions and today i actually read them! surprise,surprise i had better picture in the circle. Lost like 3:30 on 6 which is a bit embarrassing. Wasn't quite sure on my position coming down the slope and ended up making a parallel error and relocating really badly. some other smaller mistakes as well from being distracted at the end by and old woman and coming off my compass bearing which is just bad. Also lost a bit of time through routechoices on some legs but that is all good learning from what works and what doesn't.
Back on the analysis hype again, this will continue! Only way i'm going to get back to improving my technique.
Running 18:00 [2] 2.29 km (7:52 / km)
Warm up, bit in terrain, drills and strides.
Running 12:00 [2] 2.0 km (6:00 / km)
Cool down with Tom. Followed by a great day watching WOC Middle. Motivational stuff!
Monday Aug 22, 2016 #
Orienteering 1:09:38 [2] 9.4 km (7:24 / km) +200m 6:42 / km
Aksolås
Beaut of an area! VM mellom trening and then some extra legs at the end. Some really good orienteering going on today and then some really bad stuff. Two mistakes coming from really bad compass. Getting a bit frustrated with my orienteering at the moment... Need to get back to enforcing some of the basics I think.
Beaut of an area! VM mellom trening and then some extra legs at the end. Some really good orienteering going on today and then some really bad stuff. Two mistakes coming from really bad compass. Getting a bit frustrated with my orienteering at the moment... Need to get back to enforcing some of the basics I think.
Running 10:41 [2] 1.6 km (6:41 / km)
Sunday Aug 21, 2016 #
Orienteering 43:00 [3] 6.8 km (6:19 / km)
Roc day 2
Awful, barely got one control right.
Awful, barely got one control right.
Running 30:00 [2] 4.5 km (6:40 / km)
Warm up and warm down.
Saturday Aug 20, 2016 #
Event: Rocky Orienteering Circus
Orienteering 16:33 [4] 3.6 km (4:36 / km) +80m 4:08 / km
ROC 'forest sprint'
Was good at the sprint bit but not the forest bit #HalfTheCourse. Had too much of an urban sprint mindset and was being too lazy to read the map in the forest. Next time i do a forest sprint i simply need to slow down and read the map more.
http://obasen.orientering.se/winsplits/online/en/d...
Was good at the sprint bit but not the forest bit #HalfTheCourse. Had too much of an urban sprint mindset and was being too lazy to read the map in the forest. Next time i do a forest sprint i simply need to slow down and read the map more.
http://obasen.orientering.se/winsplits/online/en/d...
Running 35:00 [2] 5.5 km (6:22 / km)
Warming up and down.
Orienteering 49:00 [2] 7.4 km (6:37 / km) +163m 5:58 / km
Easy run with Håkon plus some really fun microsprints on 1:2000 in the forest. Good training for keeping a high map reading frequency with everything coming up so fast.
Friday Aug 19, 2016 #
Running 1:53:00 [2] 18.9 km (5:59 / km) +360m 5:28 / km
Long run with Håkon,Knut and Alex on the trails. Bit hungry at around an hour but felt better by the end. #FatBurning legs good to start but a little tired by the end.
Strength & Conditioning 20:00 [1]
Core circuit.
Thursday Aug 18, 2016 #
Running 1:07:16 [2] 11.57 km (5:49 / km)
Easy on the trails with Tim and Håkon pre breakfast. Legs feeling quite good but hip quite tight where i fell on it roller skiing.
Orienteering 1:04:00 [2] 8.6 km (7:27 / km) +280m 6:24 / km
TTT
47 for the course taking it easy/steady then the rest was wu/wd
Good on the first two intervals - really easy to spot the open areas when you look up and the light green is quite obvious. However getting a bit tired on the last one and not really doing any processes right - sloppy compass mainly and one bad routechoice where i tried to go straight and up the crags however I won't be doing this in hurry again if there is a leg like this in the spectator races. Really need to trust in my compass and keep following it and also take some time to slow down a bit through the light green and keep checking it.
47 for the course taking it easy/steady then the rest was wu/wd
Good on the first two intervals - really easy to spot the open areas when you look up and the light green is quite obvious. However getting a bit tired on the last one and not really doing any processes right - sloppy compass mainly and one bad routechoice where i tried to go straight and up the crags however I won't be doing this in hurry again if there is a leg like this in the spectator races. Really need to trust in my compass and keep following it and also take some time to slow down a bit through the light green and keep checking it.
Wednesday Aug 17, 2016 #
Running 19:57 [2] 3.72 km (5:22 / km)
Running 42:42 [4] 8.65 km (4:56 / km)
Dirty Festningsintervaller
5 X hill reps up to castle, really good loop with two climbs some flat and a steep downhill.
Consistent times throughout the session and always getting a little bit faster. Stuck with Håkon for the first 3 then the big dog started to show his hell shape and gained a gap on the 4th and then destroyed the last rep.
Good session, definitely will be doing more of these longer reps over the winter.
5 X hill reps up to castle, really good loop with two climbs some flat and a steep downhill.
Consistent times throughout the session and always getting a little bit faster. Stuck with Håkon for the first 3 then the big dog started to show his hell shape and gained a gap on the 4th and then destroyed the last rep.
Good session, definitely will be doing more of these longer reps over the winter.
Running 21:03 [2] 3.45 km (6:06 / km)
Crawl back up the hill.
Tuesday Aug 16, 2016 #
Running 1:10:00 [2] 12.83 km (5:27 / km)
Getting lost around some Lille trails. Not feeling quite 100% at the moment. Still think I need to catch up on sleep.
Cross training 35:00 [1]
Round two of roller skiing. Maybe slightly better than last time. Just did classic but took a bit of a tumble down some steep turn... good fun and no broken bones so winning!
Running 30:00 [2] 5.32 km (5:38 / km)
Just some easy running on the roller skiing routes. Some brutal gradients.
Monday Aug 15, 2016 #
Running 3:04:33 [2] 31.8 km (5:48 / km) +835m 5:08 / km
Stor Jobb with C Smith in Lillehammer. Nice run out, legs a bit tired after about 2 and a bit hours.
Strength & Conditioning 30:00 [1]
Core with Callum. Some dirty stuff on the TRX at the end which I was shite at, good at all the planking stuff though. Shite at the v sits.
Sunday Aug 14, 2016 #
Orienteering 49:00 [3] 6.5 km (7:32 / km)
Hanging. Head wasn't in it after tanning bare vodka last night and was just a bit lazy. Just making big mistakes in the light green, can still learn something from today and that's my approach to controls where the visibility is really low. Need to know exactly where I am the whole time. I was identifying the legs would be tricky, but not really executing a good plan, especially towards end of the leg. Missed last few controls cos I couldn't be arsed.
Running 20:00 [2] 3.0 km (6:40 / km)
Warm up and chill with Håkon. Seemed to take forever to reach the start.
Saturday Aug 13, 2016 #
Running 15:00 [2] 3.0 km (5:00 / km)
Warm and cool down.
Orienteering 32:33 [4] 5.5 km (5:55 / km)
Night Hawk Leg 5 - 4th +1:11 back
http://results.nighthawk.no/res/nh/2016/men/legres...
In the mass start with a lot of good teams so this made it great fun. Pretty straightforward orienteering and ungaffled. Emil Wingsted and Patrick Zbinden made a break after the KOM leg so ended up me and Tim racing together. actually had to do our own map reading then and went well Oing smoothly. Finished 3rd back in the mass start which I'm pretty happy with and some good confirmation my shape is good. Now just to learn how to orienteer in Scandinavia.
http://results.nighthawk.no/res/nh/2016/men/legres...
In the mass start with a lot of good teams so this made it great fun. Pretty straightforward orienteering and ungaffled. Emil Wingsted and Patrick Zbinden made a break after the KOM leg so ended up me and Tim racing together. actually had to do our own map reading then and went well Oing smoothly. Finished 3rd back in the mass start which I'm pretty happy with and some good confirmation my shape is good. Now just to learn how to orienteer in Scandinavia.
Friday Aug 12, 2016 #
Event: Night Hawk
Running 41:03 [2] 7.08 km (5:48 / km)
Trails and Chill with Håkon. Legs a bit heavy on the strides but good throughout the run.
Note
slept:11.0
Big sleep.
Orienteering 1:08:39 [4] 10.0 km (6:52 / km)
Night Hawk leg 3 - 23rd +9mins back
http://results.nighthawk.no/res/nh/2016/men/legres...
Really bad from me, never saw the start flag so wasn't sure where I was cutting in from. Went straight to the wrong gaffle on the first control followed by Exactly the same on the second. Just rushing far too much after I fucked it early on. Managed to get my act together by the end and was doing some good orienteering and leading the pack I was in on a few controls. But my gut was actually awful towards the end of the race and had to take a forest dump out on the course. Body still isn't any good at running at this time. Exact same thing happened at Jukola.
http://results.nighthawk.no/res/nh/2016/men/legres...
Really bad from me, never saw the start flag so wasn't sure where I was cutting in from. Went straight to the wrong gaffle on the first control followed by Exactly the same on the second. Just rushing far too much after I fucked it early on. Managed to get my act together by the end and was doing some good orienteering and leading the pack I was in on a few controls. But my gut was actually awful towards the end of the race and had to take a forest dump out on the course. Body still isn't any good at running at this time. Exact same thing happened at Jukola.
Thursday Aug 11, 2016 #
Orienteering 43:00 [3] 5.5 km (7:49 / km)
TTT with Halden.
https://events.loggator.com/Fl9vcuaad0KfFV0k
Pretty good for first proper session back in the forest since JWOC. A lot of people in the forest so trying quite hard to do my own thing. Had some pretty good moments today, also a few scrappy moments. Going to actually make an effort to analyse my technical sessions here in Norway because i normally have a bad habit of doing nothing.
Things were made a bit easier at times nearing the circle if there were a few people there. Terrain v heavy in places! Realised i've actually been on this map for KM in 2014. Where i was 2nd...11 minutes behind the Halden Konge.
https://events.loggator.com/Fl9vcuaad0KfFV0k
Pretty good for first proper session back in the forest since JWOC. A lot of people in the forest so trying quite hard to do my own thing. Had some pretty good moments today, also a few scrappy moments. Going to actually make an effort to analyse my technical sessions here in Norway because i normally have a bad habit of doing nothing.
Things were made a bit easier at times nearing the circle if there were a few people there. Terrain v heavy in places! Realised i've actually been on this map for KM in 2014. Where i was 2nd...11 minutes behind the Halden Konge.
Running 10:00 [2] 1.5 km (6:40 / km)
Note
Chest felt a bit tight, maybe something in the forest setting it off.
Wednesday Aug 10, 2016 #
Running 46:06 [2] 9.84 km (4:41 / km) +160m 4:20 / km
Easy around the seat with the boys. Squeezed this in after exam (yes I needed a resit lol) packing up and moving flat and now getting a late flight to Norway. Legs felt a bit heavy, might just take a rest tomorrow with all the travelling and stuff because didn't get much sleep at all last night with flatmate out to work at 6am, sounding like a bull in a china shop at 5am. Wil see how I feel.
Tuesday Aug 9, 2016 #
3 PM
Running 14:36 [2] 2.67 km (5:28 / km) +125m 4:26 / km
Running 19:02 [5] 5.08 km (3:45 / km) +64m 3:31 / km
Windy Intervals 5,4,3,2,1 [1]
Put a good effort it.
Put a good effort it.
Running 6:57 [1] 1.24 km (5:38 / km)
Couldn't be arsed warming down much.
8 PM
Running 20:00 [2] 3.86 km (5:11 / km)
Meadows milessss.
Easy shakeout with Japanese twins after train.
Easy shakeout with Japanese twins after train.
Monday Aug 8, 2016 #
Running 1:04:50 [2] 10.13 km (6:24 / km) +680m 4:48 / km
Easy up Coniston route, picked up the pace a bit up last climb. Had to stop after about 10 minutes because muscles below calves were too tight eventually went away I descended for a bit and it completely loosened up.... very similar to what happened on the first climb of the big job. Think i need to start rolling the balls of my feet and legs a bit more. Legs a little heavy still on the climbs.
Cross training 30:00 [1]
Kayaking with the water sports big dog. Out for about 90 mins but 30 only loggable. Was good fun!
Sunday Aug 7, 2016 #
Note
(rest day)
Saturday Aug 6, 2016 #
Running 35:00 [2] 6.4 km (5:28 / km) +150m 4:54 / km
Easy run, legs heavy but not that bad. Decent week done, rest tomorrow!
Strength & Conditioning 10:00 [3]
Friday Aug 5, 2016 #
5 PM
Running 4:00:00 [2] 28.0 km (8:34 / km) +1800m 6:29 / km
Borrowdale Fell race route.Bit of an epic. Awesome route, shame we got fucking well lost after Great Gable and we ended up down in Wasdale Head! Had to get a taxi back to the car because it was too dark to go back. Nice to do a proper 'Big Job' though, had a great laugh out there!
Thursday Aug 4, 2016 #
Running 42:02 [2] 10.03 km (4:11 / km) +48m 4:06 / km
Steady away on the roads at 'Dane pace'. Legs feeling a bit tired for the first time this week but woke up for the end.
Running 20:00 [2] 3.44 km (5:49 / km) +60m 5:21 / km
Warm up and down
Running 28:49 [5] 4.75 km (6:04 / km) +200m 5:01 / km
Power Hills
3 x (Top,60s,30s)
3 x 10s
Jog down recovery and 3 mins between sets.
Good session with Dane sharing the lead for reps. Proper death reps. Chest felt 'sicky' at the end, but fine after walking for a bit. Let Dane win the last rep to save myself for the disgusting big job tomorrow.
3 x (Top,60s,30s)
3 x 10s
Jog down recovery and 3 mins between sets.
Good session with Dane sharing the lead for reps. Proper death reps. Chest felt 'sicky' at the end, but fine after walking for a bit. Let Dane win the last rep to save myself for the disgusting big job tomorrow.
Wednesday Aug 3, 2016 #
Running 1:32:53 [2] 14.01 km (6:38 / km) +987m 4:54 / km
Fairfield Horshoe with Dane. Cut off the last bit down the ridge because the weather was shite.Pace was actually okay up to the top then slowed quite a bit when the weather turned against us...proper hand over face job so we could see where we were going #WAGWANNNNN
8 PM
Strength & Conditioning 10:00 [3]
Tuesday Aug 2, 2016 #
10 AM
Orienteering 1:09:00 [3] 9.2 km (7:30 / km) +330m 6:22 / km
Pair O with Dane.
7 PM
Running 45:00 [2] 10.0 km (4:30 / km) +45m 4:24 / km
Down to Intevals and a disgusting slog back with Harry and Dane.
Running 25:00 [4] 5.6 km (4:28 / km)
2 Sets [1 x Mile, 6 x 100m] with UTC
Miles were 4:50, 4:55 Both with sharp turns in them. Think the Tri coach was getting a bit pissed off because he wanted the miles to be steady. But then it would of been the worlds worst session lol.
Miles were 4:50, 4:55 Both with sharp turns in them. Think the Tri coach was getting a bit pissed off because he wanted the miles to be steady. But then it would of been the worlds worst session lol.
Monday Aug 1, 2016 #
10 AM
Running 1:37:18 [3] 12.9 km (7:33 / km) +1053m 5:21 / km
Took Dane out for some real fell running around the Coniston Fell race route. Started off nice and easy up the first climb and then slowly ramped up the effort up to the top of Weatherlam. Then all nice and easy from then on. Chirpsing a few girls on the way down who had just been to the mountain trials, turns out they were 16 lol. Legs felt pretty good.
Back to 'proper training' now after two weeks of monging about.
Back to 'proper training' now after two weeks of monging about.
5 PM
Running 25:01 [3] 6.08 km (4:07 / km) +108m 3:47 / km
Junk Miles around Birkrigg.
6 PM
Strength & Conditioning 15:00 [3]