Training Log Archive: WillRiggIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Strength & Conditioning 1:00:00 [1]
Running 20:31 4.21 km (4:52 / km) +23m 4:44 / km
ahr:138 max:153
Sunday Oct 30, 2016 #
Orienteering 1:47:00 [3] 15.21 km (7:02 / km) +63m 6:54 / km
ahr:173 max:201
Running 17:44 [2] 2.68 km (6:37 / km) +15m 6:26 / km
Saturday Oct 29, 2016 #
Note
Running 16:12 2.85 km (5:41 / km) +2m 5:40 / km
ahr:135 max:161
Running 7:39 0.73 km (10:31 / km) +1m 10:27 / km
ahr:118 max:155
Running 12:10 1.18 km (10:19 / km) +12m 9:49 / km
ahr:132 max:149
Orienteering 36:00 [4] 5.83 km (6:10 / km) +150m 5:28 / km
Running 10:11 1.69 km (6:02 / km) +3m 5:59 / km
ahr:128 max:140
Orienteering 30:39 6.5 km (4:43 / km) +4m 4:42 / km
ahr:174 max:190
Great start and doing some kratov style o getting away from the group until 16 where everyone missed it big time and pretty much everyone went through me, managed to throw in a sprint finish to finish off Chicken and J. Promising stuff though at the start.
Running 6:11 0.81 km (7:38 / km) +1m 7:35 / km
ahr:137 max:152
Friday Oct 28, 2016 #
Note
(rest day)
Thursday Oct 27, 2016 #
Strength & Conditioning 1:00:00 [1]
Running 10:23 2.29 km (4:32 / km) +8m 4:28 / km
ahr:145 max:156
Running 4:53 0.61 km (8:00 / km)
ahr:136 max:152
Running 20:33 5.49 km (3:45 / km)
ahr:175 max:189
Legs a bit tired after strength so feeling a bit slug like, but got it done and got heart rate up so thats all good :)
Running 29:19 5.6 km (5:14 / km) +38m 5:04 / km
ahr:149 max:162
Wednesday Oct 26, 2016 #
Running 1:31:26 16.09 km (5:41 / km) +445m 5:00 / km
ahr:146 max:174
Achilles fixed itself over night. Happy Days. Throat feeling a little sicky.
Tuesday Oct 25, 2016 #
Running Drills 51:53 [2] 6.63 km (7:50 / km) +34m 7:38 / km
Right glute a bit tight/domsy from yesterday morning and achilles niggling a bit towards the end. Probably because of all the dune running and a bit of mud this morning.
Running 11:51 [1] 2.24 km (5:17 / km)
Monday Oct 24, 2016 #
Cross training 50:00 [1]
Strength & Conditioning 1:00:00 [1]
Running 46:57 [2] 9.38 km (5:00 / km) +68m 4:50 / km
Sunday Oct 23, 2016 #
Running 8:20 [2] 1.1 km (7:33 / km) +2m 7:29 / km
Orienteering 52:50 [4] 9.21 km (5:44 / km) +87m 5:29 / km
Saturday Oct 22, 2016 #
Running 14:58 [2] 2.22 km (6:45 / km) +18m 6:29 / km
Orienteering 1:26:00 [4] 15.55 km (5:32 / km) +157m 5:16 / km
Running 6:58 [2] 1.06 km (6:33 / km)
Friday Oct 21, 2016 #
Running 50:00 [2] 9.45 km (5:18 / km) +137m 4:56 / km
Thursday Oct 20, 2016 #
Strength & Conditioning 1:10:00 [1]
Wednesday Oct 19, 2016 #
Running 1:10:00 [2] 13.17 km (5:19 / km) +316m 4:45 / km
Shortened because of SHI's and in general legs feeling awful from go a bit hard in the gym.
Tuesday Oct 18, 2016 #
Running 32:52 4.24 km (7:46 / km) +23m 7:33 / km
ahr:137 max:180
Running Drills 20:00 [1] 2.0 km (10:00 / km)
Running 13:55 2.86 km (4:52 / km) +12m 4:46 / km
ahr:136 max:150
Orienteering 29:41 7.88 km (3:46 / km) +75m 3:36 / km
ahr:174 max:183
Legs well and truly bummed by this mornings session so not much of a bouncy feeling but a big bunch out tonight so easy just to sit in the pack and get it done. Really cool to have so many lads at these now! Recoveries being 1 min made it a lot better and was pretty happy how the session went.
Running 19:49 2.89 km (6:52 / km) +71m 6:07 / km
ahr:133 max:153
Monday Oct 17, 2016 #
Cross training 50:00 [2]
Woke up at 7:30 after sleeping through my alarm, so had to fucking tan it to get to uni! Ended up like 15 mins late and just as I was arriving at Oriam I fell off my bike at about 2mph on the gravel path much to some onlookers joy. Spent the rest of the S&C session with a sore hip/arse.
Strength & Conditioning 1:00:00 [1]
Good session.
Running 45:53 9.61 km (4:46 / km) +74m 4:36 / km
ahr:143 max:169
Sunday Oct 16, 2016 #
Running 1:16:02 15.02 km (5:04 / km) +402m 4:28 / km
ahr:143 max:162
Pioneered an unknown route to mankind which turned out pretty nice and a good way to extend the braids loop a little.
Saturday Oct 15, 2016 #
Running 1:39:00 [3] 14.0 km (7:04 / km) +773m 5:32 / km
Physically feeling pretty good today especially through rough terrain which there was a lot of. Nav was fucking awful though, clag was down and the map was pretty dog shit by any means... don't know how they expect people to find the control smoothly with such minimal detail on the map! Anyway, plenty of faffing happened - 10mins on 2! and then like 5 mins on 5 and some other blunders(all with the likes on Tim and Nic's team joining in with the fun) Think everyone thought everyone else was orienteering when no one really was.
Harry really wasn't liking the terrain today either, so there was a lot of waiting for him so I was never really putting in race effort at all. Caught up plenty of folk lost in the mist though so was actually loving it out there because it was a bit of laugh really. Enjoyed leading some big trains of people (to number 4) and it was worth it to see the view of Loch Lomond descending from the second last control. Will be back for this one next year for sure, hopefully in a better team.
Running 10:00 [1] 1.5 km (6:40 / km)
Friday Oct 14, 2016 #
Cross training 40:00 [1]
Strength & Conditioning 20:00 [0]
Note
(rest day)
Thursday Oct 13, 2016 #
Strength & Conditioning 1:00:00 [1]
Pretty high number of reps on everything today, arms are gonna be fucked tomorrow i reckon. Thankfully no heavy stuff on the legs, so shoud be okay for the weekend.
Running 1:31:09 16.99 km (5:22 / km) +288m 4:57 / km
ahr:141 max:174
Wednesday Oct 12, 2016 #
Running 58:35 10.17 km (5:46 / km) +355m 4:54 / km
ahr:134 max:164
Tired legs on the hills.
Running 23:34 4.35 km (5:25 / km) +71m 5:00 / km
ahr:127 max:153
Tuesday Oct 11, 2016 #
Running 55:00 [1] 5.58 km (9:51 / km) +20m 9:41 / km
Running 24:04 [2] 4.03 km (5:59 / km) +16m 5:52 / km
Running 33:00 8.31 km (3:58 / km) +30m 3:54 / km
ahr:166 max:182
4,3,2,1,2,3,4 [2mins float recovery]
Easy session today and it at controlled pace how it should be. Think the recoveries were maybe a bit too long and should maybe be only 1min.
Running 16:34 2.93 km (5:39 / km) +67m 5:04 / km
ahr:143 max:167
Monday Oct 10, 2016 #
Strength & Conditioning 1:00:00 [1]
Cross training 50:00 [1] 20.0 km (2:30 / km)
Running 1:02:20 12.58 km (4:57 / km) +174m 4:38 / km
ahr:134 max:150
Sunday Oct 9, 2016 #
Cross training 18:11 6.09 km (2:59 / km) +123m 2:43 / km
ahr:120 max:162
Running 1:51:30 17.37 km (6:25 / km) +1086m 4:53 / km
ahr:152 max:178
Cross training 16:16 7.08 km (2:18 / km) +59m 2:12 / km
ahr:135 max:161
Saturday Oct 8, 2016 #
Running 1:01:26 11.14 km (5:31 / km) +380m 4:43 / km
ahr:150 max:177
Friday Oct 7, 2016 #
Note
(rest day)
Running 20:00 [1] 2.0 km (10:00 / km)
Glutes and hammies really sore after this. Think it was mainly from doing all the theraband exercises after yesterdays tough S&C session. Not giving myself enough time to recover or just being a bit of pussy? Either way, I'm going to feel it very much tonight at intervals.
Thursday Oct 6, 2016 #
Cross training 50:00 [1] 20.0 km (2:30 / km)
Running 23:05 [2] 4.09 km (5:39 / km) +33m 5:26 / km
Wednesday Oct 5, 2016 #
Running 1:27:50 14.88 km (5:54 / km) +514m 5:02 / km
ahr:147 max:186
Unreal weather for Edinburgh at this time of year, sunny,blue skies and taps aff. Did a feeble MFD attempt after the boys convinced me rather easily to do it. Prime conditions but immediatley regretted it and ended up with a 6:03, wasn't looking at my watch so a bit annoying to not go sub 6. Ah well was good bants and a new PB at least.
Running 4:39 [3] 1.51 km (3:05 / km)
Tuesday Oct 4, 2016 #
Running 15:01 2.9 km (5:10 / km) +11m 5:05 / km
ahr:144 max:167
Running 28:21 6.69 km (4:14 / km) +1m 4:14 / km
ahr:167 max:186
Felt pretty good today and nice to save the legs by doing it on the grass. Everyone (including me) ran the session like a belled and didn't stick to the threshold/float purpose, but ah well it was fun, we can change that next week and try and harness Euzie and J leitch.
Nice little group out and will be even better once people stop being pussies and resting too much because of JEC.
Running 15:00 [1] 1.0 km (15:00 / km)
Running 18:36 2.94 km (6:20 / km) +48m 5:51 / km
ahr:136 max:155
Monday Oct 3, 2016 #
Running 1:05:08 11.23 km (5:48 / km) +302m 5:07 / km
ahr:131 max:169
Sunday Oct 2, 2016 #
Running 12:30 [2] 2.14 km (5:50 / km) +2m 5:48 / km
Orienteering 1:11:56 [3] 11.16 km (6:27 / km) +334m 5:36 / km
Couldn't really maintain much enthusiasm and concentration for this race, I don't know wether it was because this race didn't feel very important to me or just the fact it was another SOL.... but i never really got that 'race feel'.
Plenty of the good,the bad and the ugly from this race for me. I was really bad on all of the longish legs,4,6,11. On 4 the main problem was getting stuck in a bramble den i think this is where i lost a lot my enthusiasm... as spending 2 minutes getting stuck in a bramble death trap wasn't the way I wanted to start the race. On 6, my route choice was really bad and my execution was just as shocking. Sort of just blindly orienteering not even bothering to check where exactly i was - very lazy! Should of also invested some more time to check what was the best route choice. 11 was another bad route going all the way around the bottom track to the control. Small misses on 3,16,20 as well and a bad route going straight on 14.
Spent a fair bit of the course running with Peter and then him disappearing for some minutes before catching me back up again multiple times. Felt really tight chested on the last loop and couldn't push at all but managed to grind it out as was running with Oleg and Peter here.
About all in all about 7 mins lost, which is pretty bloody awful really.I don't think it helped my focus that I wasn't very fussed about this race. Technically I need to invest more time in planning the long legs which was my main time loss of this race. Learnt some things over the past couple of races recently, just need the willpower to start applying what i've learnt! Would of been like 20th if I ran JEC, not great. Nice to see there is some potential there without mistakes and my shape seems to keep getting better but thats pretty much been the story of my recent orienteering races over the last few months.
Saturday Oct 1, 2016 #
Running 14:46 2.08 km (7:06 / km) +1m 7:05 / km
ahr:140 max:170
Orienteering 34:48 [4] 6.61 km (5:16 / km) +181m 4:38 / km
Solid race. Some small misses on occasion when turning off a bit and letting others do the map reading. Wrong route choice on the long leg, but playing it tactically and sticking with the 'pack' i.e Nixon on that leg. Did well in orienteering for myself and taking some better routes at times and made no major mistakes. No chance of a sprint finish as Nixon got away with some SI air tekkers whereas i couldn't get it in the hole very fluently. Legs felt really good throughout though, felt like I was lacking that extra gear at the end of the course but I think that could of been my breathing affecting me, finished with quite a tight chest.
Running 3:00 [2] 0.5 km (6:00 / km)