Training Log Archive: WillRiggIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
Running 14:23 [2] 3.3 km (4:22 / km)
Running 10:00 [1] 1.0 km (10:00 / km)
Drills and Strides.
Running 23:30 [4] 5.3 km (4:26 / km)
Friday Solo
10min Threshold [3min]
6 x 300m [1min]
50,49,49,49,49,49
Legs fucked from gym but got it done, consistent on the 300's but 10min felt a bit harder than it should do. Calf absolutely died again after stopped the session, but hey ho on the beers now #NorgeFest
10min Threshold [3min]
6 x 300m [1min]
50,49,49,49,49,49
Legs fucked from gym but got it done, consistent on the 300's but 10min felt a bit harder than it should do. Calf absolutely died again after stopped the session, but hey ho on the beers now #NorgeFest
Running 9:40 [2] 1.73 km (5:35 / km)
Thursday Mar 30, 2017 #
Strength & Conditioning 1:00:00 [1]
Good session.
3 x 25kg on the weighted press ups this week, BIG.
Back to the dead lift and went down to low weights of 50 and 60kg, successfully managing not to fuck my back.
3 x 25kg on the weighted press ups this week, BIG.
Back to the dead lift and went down to low weights of 50 and 60kg, successfully managing not to fuck my back.
Running 38:23 [2] 7.79 km (4:56 / km) +30m 4:50 / km
Chill with Tim and Bash before gym and then back with Purko. Calf still tight from session and generally a bit tired, looser on the way back but still not 100%. Should be okay by tomorrow.
Wednesday Mar 29, 2017 #
Running warm up/down 15:16 [2] 3.31 km (4:37 / km)
Running 27:30 [4] 6.96 km (3:57 / km) +20m 3:54 / km
5 x 1k [3mins]
3:03-3:08 min/k, consistently running about 3:05's, slower reps normally occurring because of tight bends as well as the meadows being very busy today. Just trying to claw on to the back of Ali the most session, started getting hard on the last two, was going to do 4 but manned up and did 5, bloody legends Jack and Ali went on to do 6. Good session though and it feels likes things are moving in the right direction finally :)
3:03-3:08 min/k, consistently running about 3:05's, slower reps normally occurring because of tight bends as well as the meadows being very busy today. Just trying to claw on to the back of Ali the most session, started getting hard on the last two, was going to do 4 but manned up and did 5, bloody legends Jack and Ali went on to do 6. Good session though and it feels likes things are moving in the right direction finally :)
Running 24:04 [2] 4.0 km (6:01 / km) +29m 5:48 / km
Cool down, with 6 x sprinty strides to keep the 99 speed.
Running 10:00 [2] 1.0 km (10:00 / km)
Drills and strides.
Tuesday Mar 28, 2017 #
Running 1:15:00 [2] 15.08 km (4:58 / km) +298m 4:32 / km
Easy with Mark,Ali,Jack and Tam on the seat (which was a nice change) and then two progressively faster laps of the meadows just to stride out a bit. Felt decent enough, swapping interval days just to recover more from last weeks efforts as well as big day in the gym yesterday. Tried activating glutes and did a new stretch before run which held off most tightness for most of the run.
Monday Mar 27, 2017 #
Strength & Conditioning 1:00:00 [1]
International chest day
Bench @ 40,45,50 kg
Weighted Push ups @ 20,25,25 kg
Squat @ 60,65,70 kg
OH squat @ I can't remember
Hip thruster @ 50kg
Bench @ 40,45,50 kg
Weighted Push ups @ 20,25,25 kg
Squat @ 60,65,70 kg
OH squat @ I can't remember
Hip thruster @ 50kg
Running 15:00 [1] 3.5 km (4:17 / km)
Easy day on the running scene to have an easy recovery day but ruined that my going pretty hard in the gym.
Sunday Mar 26, 2017 #
Cross training 1:57:11 [2] 48.89 km (2:24 / km) +507m 2:17 / km
Gladhouse loop topping off a solid week of training. Legs feeling shafted today probs from the three hour cycle. Trying mainly to just spin the legs and take it easy but hard when its hilly. Beautiful sunny day though :)
Saturday Mar 25, 2017 #
8 AM
Running 44:30 [2] 7.8 km (5:42 / km) +50m 5:32 / km
Warm up with some drills and Cool down.
Running 21:17 [4] 4.12 km (5:10 / km) +162m 4:19 / km
Sunny 8am Hills with Jonny
4 x 1min [2min]
6 x 30s [75s]
Legs a bit heavy from cycle but moving well enough off a banana and a coffe. Right calf needs rolling, still tight from Thu.
4 x 1min [2min]
6 x 30s [75s]
Legs a bit heavy from cycle but moving well enough off a banana and a coffe. Right calf needs rolling, still tight from Thu.
6 PM
Running 37:48 [2] 7.0 km (5:24 / km) +127m 4:57 / km
Crags photoshoot for Marks photo of the day, unreal weather, so enjoyable. Calf a little tight still, maybe best to cross train tomorrow.
Friday Mar 24, 2017 #
Cross training 2:56:10 [2] 80.18 km (2:12 / km) +300m 2:09 / km
Cycle to Berwick and back.
Beaut day for a cycle, meant to be a nice easy 2 hours spinning the legs on the bike but when you're on the Stallion BMC and have the open road in front of you it's hard to say no to a nice long one. Nae too windy today, so even though I felt a minor bonk coming on after half way I managed to ride through it well enough... but even so legs were feeling fairly destroyed on any sort of incline. Need to do a 100k'er soon enough but perhaps do that in a group ride. Averaging about 30kph for the majority when I wasn't being stopped by lights.
Beaut day for a cycle, meant to be a nice easy 2 hours spinning the legs on the bike but when you're on the Stallion BMC and have the open road in front of you it's hard to say no to a nice long one. Nae too windy today, so even though I felt a minor bonk coming on after half way I managed to ride through it well enough... but even so legs were feeling fairly destroyed on any sort of incline. Need to do a 100k'er soon enough but perhaps do that in a group ride. Averaging about 30kph for the majority when I wasn't being stopped by lights.
Thursday Mar 23, 2017 #
Strength & Conditioning 1:00:00 [1]
Big on the weighted press ups and bench.
Running warm up/down 23:14 [2] 4.41 km (5:16 / km)
Warm up followed by a very uncomfortable warm down where Cosmo erupted out my bottom when I arrived back at the flat.
Running 10:00 [1] 1.0 km (10:00 / km)
Drills
Running 27:30 [4] 7.04 km (3:54 / km) +24m 3:50 / km
Bit of an effort getting out the door after feeling pretty dead in Uni all day but managed to drag myself out after about 30 mins of faffing.
10min [2min] 3:35 min/k
2 x 5 min [1min15] 3:26 min/k
2 x 1min [1min] 3:08 min/k (shite bit of meadows) 2:56 min/k
Legs feeling tired from gym but no tightness around knee or right leg, wearing lightweight NB shoes with low drop. Was contemplating doing 30mins of work but soon decided against it as it would be jumping in the deep end with the amount training plus volume i've been doing in interval sessions recently.
Not a bad session for going quite hard in the gym this morning though, lungs did feel a bit tight out. No mad cunt paces to go nuts about but another session done.
10min [2min] 3:35 min/k
2 x 5 min [1min15] 3:26 min/k
2 x 1min [1min] 3:08 min/k (shite bit of meadows) 2:56 min/k
Legs feeling tired from gym but no tightness around knee or right leg, wearing lightweight NB shoes with low drop. Was contemplating doing 30mins of work but soon decided against it as it would be jumping in the deep end with the amount training plus volume i've been doing in interval sessions recently.
Not a bad session for going quite hard in the gym this morning though, lungs did feel a bit tight out. No mad cunt paces to go nuts about but another session done.
Note
6 days of running in a row, madness.
Wednesday Mar 22, 2017 #
Running 1:10:11 [2] 13.01 km (5:24 / km) +272m 4:53 / km
Easy on Braids with the lads and Fay.
Right leg tightening up, best see the Physio soon enough. Wore Nike Peagaus which have more cushioning than lightweight shoes I was using yesterday, maybe affecting my stride with a bigger drop on them.
Right leg tightening up, best see the Physio soon enough. Wore Nike Peagaus which have more cushioning than lightweight shoes I was using yesterday, maybe affecting my stride with a bigger drop on them.
Tuesday Mar 21, 2017 #
Running warm up/down 28:05 [2] 5.6 km (5:01 / km)
Running 10:00 [1] 1.0 km (10:00 / km)
drills
Running 15:02 [4] 3.5 km (4:18 / km)
3 x 1k [3mins]
Isn't it nice when your body works, your lungs feel fine and legs aren't tight all the time. Nice reduced session tonight, reps slightly shorter than a k with times of 2:58,57,55 which would be
3:06,3:05,3:03 pace
Isn't it nice when your body works, your lungs feel fine and legs aren't tight all the time. Nice reduced session tonight, reps slightly shorter than a k with times of 2:58,57,55 which would be
3:06,3:05,3:03 pace
Monday Mar 20, 2017 #
Note
Good to see the mapreading mostly there this weekend but mainly there is a big task physically to do to catch up with the boys atm, only gonna come with consistent training and not being a bellend. Didn't help much with stomach cramps etc but just gotta keep grafting, stay on top of the niggly knee and one mo mile shabba!! yezzzz
Strength & Conditioning 1:00:00 [1]
Getting big with Colm on the Bench. Back on Squat lyf too.
Running 40:40 [2] 7.8 km (5:13 / km)
Sunday Mar 19, 2017 #
Orienteering 35:00 [4] 5.53 km (6:20 / km) +128m 5:40 / km
BUCS Relay,
A shite Routechoice to no.1 meant a bit of a faff to get back through a stream of punters but soon enough found myself at the front quickly followed by the likes of Dane,Jack,Carcas,Olly and Schminty. Spent the majority of the first loop at the back, managing to keep in touch by orienteering a bit smoother and taking advantage of their mistakes to pop ahead sometimes before quickly being shunted to the back again. Coming through the spectator I was feeling it a bit but at this point I'd managed to breakaway from the group with Dane and Jack with them about 15 seconds ahead. Just the last loop to go and made a huge 90s mistake where the control circle covered the entire hill top so I was looking for a pit in an flat area, soon enough the group behind caught me and when Ewan led it to pit on a hill top with my number i was like wtf! Carried on but out of nowhere I got a searing pain in the side of my body, literally had to walk on the path thats how bad it was and i don't think i've ever run a run in slower.
Some positives to take out of this race and without the error of the map it could of been a good one techincally! Don't know if the pain was just a major stitch from the excessive kebab eating at 2am or something else but weird af! Can still feel it now a bit tbh. Legs took an absolute shafting by the area but well worth it when Colm and Jonny did a great job to bring back a historic Relay medal! Could of been more maybe if stayed in touch at the end but hey ho still a decent achievement.
A shite Routechoice to no.1 meant a bit of a faff to get back through a stream of punters but soon enough found myself at the front quickly followed by the likes of Dane,Jack,Carcas,Olly and Schminty. Spent the majority of the first loop at the back, managing to keep in touch by orienteering a bit smoother and taking advantage of their mistakes to pop ahead sometimes before quickly being shunted to the back again. Coming through the spectator I was feeling it a bit but at this point I'd managed to breakaway from the group with Dane and Jack with them about 15 seconds ahead. Just the last loop to go and made a huge 90s mistake where the control circle covered the entire hill top so I was looking for a pit in an flat area, soon enough the group behind caught me and when Ewan led it to pit on a hill top with my number i was like wtf! Carried on but out of nowhere I got a searing pain in the side of my body, literally had to walk on the path thats how bad it was and i don't think i've ever run a run in slower.
Some positives to take out of this race and without the error of the map it could of been a good one techincally! Don't know if the pain was just a major stitch from the excessive kebab eating at 2am or something else but weird af! Can still feel it now a bit tbh. Legs took an absolute shafting by the area but well worth it when Colm and Jonny did a great job to bring back a historic Relay medal! Could of been more maybe if stayed in touch at the end but hey ho still a decent achievement.
Running 20:00 [2] 3.0 km (6:40 / km)
Saturday Mar 18, 2017 #
Orienteering (BUCS ) 1:12:45 [4] 12.13 km (6:00 / km) +406m 5:08 / km
BUCS Individual,
A technically pretty stable race apart from a stupid miss on the open moor on the marsh and some wobbles in the forest. Ran the whole race alone so no benefit of pack running but the main thing today was my body wasn't really complying. Bad stomach cramps for a lot of the race and struggling to breathe properly, gave it my all though and thats all you can really ask.
A technically pretty stable race apart from a stupid miss on the open moor on the marsh and some wobbles in the forest. Ran the whole race alone so no benefit of pack running but the main thing today was my body wasn't really complying. Bad stomach cramps for a lot of the race and struggling to breathe properly, gave it my all though and thats all you can really ask.
Running 27:00 [2] 5.0 km (5:24 / km)
Friday Mar 17, 2017 #
Note
(rest day)
Another cheeky wee rest day to hopefully let knee recover.
Thursday Mar 16, 2017 #
Strength & Conditioning 1:00:00 [1]
Chilled session. Knee feeling a bit shite, seemed to loosen off a bit after a fair bit of stretching. Have put ibuprofen gel to hopefully reduce some inflammation. Possibly could be flaring up a bit from using new shoes because they have a bigger drop on them
Note
(rest day)
Wednesday Mar 15, 2017 #
Running 1:10:45 [2] 13.86 km (5:06 / km) +239m 4:42 / km
Easy with the lads, right leg feeling fairly tight as usual - wish it would fuck off. Lavely day though and some barmy weather. Two days off running now in order to ease down for BUCs, rightly so as knee feeling a bit funny right at the end.
Tuesday Mar 14, 2017 #
Running 14:35 [2] 2.78 km (5:15 / km)
Running 16:06 [4] 4.0 km (4:02 / km)
4 x 800
2:21,24,28,29
Sufferfest bleurgh! need more of this. I was running faster 800's when I was 17 lol. One step closer to getting in shape than I was yesterday though oi oi! Hideous pacing.
2:21,24,28,29
Sufferfest bleurgh! need more of this. I was running faster 800's when I was 17 lol. One step closer to getting in shape than I was yesterday though oi oi! Hideous pacing.
Running 19:48 [2] 3.44 km (5:45 / km)
Running 15:00 [1] 1.0 km (15:00 / km)
drills
Monday Mar 13, 2017 #
Strength & Conditioning 1:00:00 [1]
New session, bit shite to start with but last few sets of stuff were decent.
Running 1:04:01 [2] 12.86 km (4:59 / km) +276m 4:30 / km
Monday Club with Colm guest appearances from J Leitch and Alex C, big up the boys. Calf feeling a bit tight from the weekend. New NB shoes felt okay, hard to say yet though. Bit bulkier than normal just to provide some extra comfort for the roads.
Note
Lost about a kg I think probably from Virus no wonder why the hills felt easier on Sunday.
Sunday Mar 12, 2017 #
Orienteering 57:00 [4] 8.3 km (6:52 / km) +203m 6:07 / km
CSC Qualifier.
One min miss on 9 and got very stuck in shite on the long leg loosing 90 secs, otherwise pretty stable. Stomach started really going in last 2/3k so could just not keep the intensity up without wanting to fertilise the forest and hence lost some concentration. Absolute eruption behind some farmers wall at the end. 2:15 or so behind Rhys when finished but still a few big dogs to come in, who I expect probably went faster. Pete a minute and a bit faster as well suprised to not be defeated by the big Ali T! http://obasen.orientering.se/winsplits/online/en/d...
One min miss on 9 and got very stuck in shite on the long leg loosing 90 secs, otherwise pretty stable. Stomach started really going in last 2/3k so could just not keep the intensity up without wanting to fertilise the forest and hence lost some concentration. Absolute eruption behind some farmers wall at the end. 2:15 or so behind Rhys when finished but still a few big dogs to come in, who I expect probably went faster. Pete a minute and a bit faster as well suprised to not be defeated by the big Ali T! http://obasen.orientering.se/winsplits/online/en/d...
Running 30:00 [2] 5.2 km (5:46 / km)
Saturday Mar 11, 2017 #
Running 1:24:00 12.8 km (6:34 / km) +834m 4:57 / km
Standard Coniston loop, felt not that bad!
Friday Mar 10, 2017 #
Cross training 2:01:00 [2] 58.7 km (2:04 / km)
Coast road an back with Purko. Very enjoyable, lovely and calm which makes a change for Edinburgh. Think I need a few rides to get my strength back again, effort felt easy but blowing a bit when we did a lap of the seat at what was a pretty pedestrian pace.
Thursday Mar 9, 2017 #
Running 1:00:00 [2] 13.0 km (4:37 / km)
Wednesday Mar 8, 2017 #
Running 45:00 [2] 9.6 km (4:41 / km)
Gradually building it back. Good Chat and even better chat when I heard Ewans Poo causing a tildal wave in my bathroom. Had to sort a brother in need out.
Tuesday Mar 7, 2017 #
Running 35:00 [2] 6.5 km (5:23 / km) +100m 5:00 / km
Monday Mar 6, 2017 #
Note
(sick)
Bit better maybe, but can't seem to get a good night sleep. Pretty much slept in a sweat puddle.
Sunday Mar 5, 2017 #
Note
(sick)
Note
(sick)
A lot better today.
Saturday Mar 4, 2017 #
Note
(sick)
Temperature seems to have a gone down, but still trouble sleeping and still constant headache. Feeling better though.
Friday Mar 3, 2017 #
Note
(sick)
Got the Flu, hot sweats and cold shivers all night plus a pounding headache ffs.
Thursday Mar 2, 2017 #
Strength & Conditioning 1:00:00 [1]
Note
(rest day)
*Big shift at Uni today, 9-5 and not feeling particularly 100% with a bit of a shite sleep last night as well and keep getting cold shivers. So making the smart decision to take a precautionary rest! (Felt a bit faint in last hour)
Back feeling a bit fucked after sitting in a chair all day and maybe already tired from deadlift. I have a feeling sitting with a bad posture in a chair could be a source or one of the sources of knee troubles. Must make a self conscious decision to work on it. Trieed sitting upright like a normal human being on the bus back and seemed to do the trick.
Bought some Vit D today - hopefully it prevent some chesty coughs which seem the main culprit of any Illnesses I've had this season.
*Boring craic alert, please don't come here if you expecting mad AP bantoir.
Back feeling a bit fucked after sitting in a chair all day and maybe already tired from deadlift. I have a feeling sitting with a bad posture in a chair could be a source or one of the sources of knee troubles. Must make a self conscious decision to work on it. Trieed sitting upright like a normal human being on the bus back and seemed to do the trick.
Bought some Vit D today - hopefully it prevent some chesty coughs which seem the main culprit of any Illnesses I've had this season.
*Boring craic alert, please don't come here if you expecting mad AP bantoir.
Note
(sick)
Wednesday Mar 1, 2017 #
Running 1:19:47 [2] 16.45 km (4:51 / km) +380m 4:21 / km
Nice run with my boyos Trim and Skunk. Legs felt achey for the first 40 but the doms resided and started to feel better soon enough. Knee feeling fine. Right leg aching the most though (Still think I run like a spaz)