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Training Log Archive: WillRigg

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+m
	Running	16	16:05:57	108.67		174.89		3153
	Cross training	8	9:51:00
	Strength & Conditioning	4	2:25:00
	Orienteering	2	57:35	5.7	(10:06)	9.18	(6:16)
	Total	24	29:19:32	114.38		184.07		3153
	[1-5]	24	28:54:32
averages - sleep:7.8

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Saturday Dec 31, 2016 #

Running 1:30:00 [2] 13.0 km (6:55 / km) +807m 5:17 / km

Gale force winds on top of Coniston. Great bants.

Friday Dec 30, 2016 #

Orienteering 27:35 [4] 4.18 km (6:36 / km)
ahr:181 max:189

Turkey race #3

Running 20:00 [2] 3.5 km (5:43 / km)

Thursday Dec 29, 2016 #

Running 1:20:00 12.0 km (6:40 / km) +903m 4:51 / km

Back to my roots - to the fells!
5 x 6 mins [2] uphill terrain intervals in the marsh and mist.

Enjoyed it! Big recovery after 4th as was starting to get very lost in the clag.

Wednesday Dec 28, 2016 #

Orienteering 30:00 [3] 5.0 km (6:00 / km)

Turkey race #2

Running 15:00 [2] 2.0 km (7:30 / km)

Santa Sleigh Ride - Splits

Tuesday Dec 27, 2016 #

Note

Not much motivation at the moment...

C • Just be the best you can be... 5

Sunday Dec 25, 2016 #

Running 35:00 [2] 7.0 km (5:00 / km)

Ride out with Euan testing the new stallion.

Back on this training craic thing after a very nice 5 days living like a normal person. Best get back on the horse though. Knee settling down a bit now, will try running on Friday.

Wednesday Dec 14, 2016 #

Cross training 35:00 [2]

Big increase in volume today. Adjusted height of seat and made a huge difference to why right quad was dying on efforts yesterday.

Tuesday Dec 13, 2016 #

Cross training intervals 25:00 [3]

3 x 5min threshold [15s] on the turbo, session off some decent cycling youtube channel. managing to get heart rate up to around 170bpm leg strength limiting me a bit atm.

C • GCN 2

Monday Dec 12, 2016 #

Running 21:52 [2] 5.0 km (4:22 / km)

Knee test.

Knee itself hasn't been feeling sore at all recently just a tugging feeling of the muscles, no tightness or pain as such. Felt a bit odd to start with, then it started to feel better so decided to see what some fast running did didn't feel too bad, slowed down again to let Jack catch me up, then calf started to tighten and then knee felt a bit weird then around 18mins in started feeling uncomfortable and tightened up. Feck. Phoning up physio tomorrow to see if I can get an appointment before I go back home. Best time to get injured with exams but doesn't feel like a thing which will disappear over night like most my past injuries.

Note
(injured)

Sunday Dec 11, 2016 #

Cross training 1:00:00 [1]

Lavely spin with Keith.

Strength & Conditioning 10:00 [0]

Mobility.

Saturday Dec 10, 2016 #

Cross training 1:15:00 [2]

On the seat with the lads, good fun.

Friday Dec 9, 2016 #

Cross training 1:05:00 [1]

Got showed the ropes on the elliptical by the cross training big dog himself ali masson (very nice), followed my some sit down spinning in the punter gym, followed by a stretch, followed be sauna bants with some random men.

Strength & Conditioning 15:00 [0]

Thursday Dec 8, 2016 #

Running 31:46 [2] 6.0 km (5:18 / km) +47m 5:06 / km
ahr:137

Easy crawl with Colm. Just below the knee achey again and then loosened off. Think its probably time to rest/crosstrain.

Wednesday Dec 7, 2016 #

Running 1:33:21 16.83 km (5:33 / km) +512m 4:49 / km

Long hilly with normal wednesday squad. Right knee a little achey to begin with but soon ran that off. Right leg feeling pretty tight again as well hmmm.... big stretch tonight, may have to play it bit safer this week if notice knee again.

Tuesday Dec 6, 2016 #

Running 32:04 [2] 6.4 km (5:01 / km) +45m 4:50 / km

BBA with Colm, very sleepy. Tired gym legs. Back a little sore again, feel like it might be from the OH press which i think is a shite exercise anyway.

Running 19:33 [2] 3.24 km (6:02 / km) +62m 5:30 / km

Running 34:00 9.1 km (3:44 / km) +40m 3:39 / km

3 x 10min [2min]

Getting knobbed by Jack and Jonny and sitting in between their pair and Tam and Tim's pair tonight so a bit of a solo effort throughout. Still another good session in the bag, just need to see off this week now to the end a 3 week block and then consolidate. Exams don't start till friday with the first being the easiest so should be doable. Right leg tightened up a fair bit at the end, does this quite a bit on fast sessions so maybe should see a physio.

Running 17:50 [2] 3.66 km (4:52 / km) +25m 4:43 / km

Running 15:00 [1] 1.0 km (15:00 / km)

Dynamic stretches, drills and strides.

Monday Dec 5, 2016 #

Strength & Conditioning 1:00:00 [1]

Gnarly session making 0.01% natty gains.

Running 44:19 10.38 km (4:16 / km) +46m 4:11 / km

Meadows miles pre gym with Sasha and J. As close to a monday 'raz' as i'll ever get, we dropped a 3:34 at the end which was a bit stupid for a monday but also very fun.

C • Raz 4

Running 8:58 [2] 1.87 km (4:48 / km) +39m 4:21 / km

Shuffle home with Saha.

Sunday Dec 4, 2016 #

10 AM

Running 1:50:00 [2] 21.58 km (5:06 / km) +379m 4:41 / km

8 PM

Running 24:32 [2] 5.4 km (4:33 / km) +20m 4:28 / km
ahr:143

Was gonna call it at day with training for today even though i was slightly under my 10 hour week goal... however an offer i couldn't turn down arrised, when Euan and Jack were super keen for a run so just had to say yes to the erg pulling legends. I am 0.8km short of 120k but I won't be that bellend and go out again.

Saturday Dec 3, 2016 #

Running 18:59 [2] 3.92 km (4:51 / km)

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

Drills

Running 34:11 8.6 km (3:58 / km) +20m 3:56 / km

7 x 3min [90s]

Okayish first two reps but I decided to run without my gloves on and my arms started to get really cold and stiff progressively and by the 4th my pace was pure shite and i was feeling awful! Missed the 5th rep and did some eratic rubbing of the forearms and had my gloves back and joined in for the last two, felt miles better and that i could push a bit better so did the last rep solo to make up for it so did the whole session.

paces 3:10-3:20ish par the 4th one.

C • Gloves 4

Running 15:53 [2] 2.54 km (6:15 / km)

Get Dans 'Flowery' bag and back.

Friday Dec 2, 2016 #

Note
slept:10.5

Better sleep.

Running 49:00 [2] 10.25 km (4:47 / km)

Thursday Dec 1, 2016 #

Strength & Conditioning 1:00:00 [1]

Things of note:
OH squat (3 x 10)20,25,30kg
Back squat (3x10) 50kg
OH BB press 20kg
chin ups 4 x 5
Arnold press 10kg each side
Sumo squat 32kg (maybe bit too much)

Lotsss of squatting today.... Back getting a bit tired on MB pair throws at the end.

Running 45:30 [2] 9.5 km (4:47 / km)

Easy before and after gym with Colm and Tim. Nice morning but legs feeling tired understandably. Loosened up nicely towards the end though.

Note
slept:5.0

Pretty shite sleep last night.

Running 59:09 [2] 11.12 km (5:19 / km) +208m 4:52 / km
ahr:142

Easy with Colm around the seat and up the crags the easy way. Debut of some very naughty Black Friday deals for the both of us. Little tickle in the throat throughout probably from poor sleep.

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