Training Log Archive: WillRiggIn the 7 days ending Sep 11, 2011:
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Sunday Sep 11, 2011 #
7 AM
Orienteering race (Peter palmers relay) 37:20 [4] ** 8.1 km (4:37 / km)
spiked:31/31c
course -7.1k
adams gps said 8.07 though
Our team was doing pretty decent throughout , unlucky adam misspunched and got the team disqualified! my run was pretty average, didn't have the motivation to kain it though just a pretty average pace around, reckon i could of hit 34/33 if i was beasting it . made a few slower route choices( but not really mattering). about a minute behind aidan and adam. technically it wasn't hard at all. should of stuck with my first choice of short shorts because it was so hot :) using a emit card was pretty shit for the first 7 controls i was putting it in properly every time but after that i just thought it was a waste of time and just scanned it over! our team would of won like 20 minutes excluding adams mispunch which was a control like 5m away from the other. results wise i did alright considering i wasn't going full out. well done to our other LOC team in the open though that won! only got like 2 hours of sleep last night.
adams gps said 8.07 though
Our team was doing pretty decent throughout , unlucky adam misspunched and got the team disqualified! my run was pretty average, didn't have the motivation to kain it though just a pretty average pace around, reckon i could of hit 34/33 if i was beasting it . made a few slower route choices( but not really mattering). about a minute behind aidan and adam. technically it wasn't hard at all. should of stuck with my first choice of short shorts because it was so hot :) using a emit card was pretty shit for the first 7 controls i was putting it in properly every time but after that i just thought it was a waste of time and just scanned it over! our team would of won like 20 minutes excluding adams mispunch which was a control like 5m away from the other. results wise i did alright considering i wasn't going full out. well done to our other LOC team in the open though that won! only got like 2 hours of sleep last night.
Saturday Sep 10, 2011 #
Event: Peter Palmer Relays
2 PM
Running 40:00 [2] 7.0 km (5:43 / km) +100m 5:20 / km
light jog trying to loosen my muscles up from the stifness and dead legs hahah :L peter palmers tomorrow / tonight come on LOC
Friday Sep 9, 2011 #
Football (P.E) 1:00:00 [3]
Good fun two dead legs though .
Thursday Sep 8, 2011 #
Note
might be joining black comb runners on Monday nights now - fartleck and interval sessions. bit of a training plan coming out now
Monday- BC runners
Tuesday-football training & running club
Wednesday-technical training with school
Thursday- Talent squad(either technical or fitness)
Friday-rest day or run
Saturday-football or event/ or saturday technical training
Sunday- event
also will be joining the GYM in january this may be as well as ruuning or just itself, also need to do some core work ( S & C ) 2 or 3 x week and me and angus were talking about getting one of those turbo things (stationary bikes...just a thought) got to fit this around schoolwork though but it's all good been getting A*'s and A's :) and seeing my mates and going out :L wanna do a most technical training as i can though.
Monday- BC runners
Tuesday-football training & running club
Wednesday-technical training with school
Thursday- Talent squad(either technical or fitness)
Friday-rest day or run
Saturday-football or event/ or saturday technical training
Sunday- event
also will be joining the GYM in january this may be as well as ruuning or just itself, also need to do some core work ( S & C ) 2 or 3 x week and me and angus were talking about getting one of those turbo things (stationary bikes...just a thought) got to fit this around schoolwork though but it's all good been getting A*'s and A's :) and seeing my mates and going out :L wanna do a most technical training as i can though.
5 PM
Running long (trail/road) 1:03:23 [3] 12.0 km (5:17 / km) +280m 4:44 / km
nice long run with gus , had to use my road shoes on trail, got well muddy! only trying pretty hard up hoad otherwise than that we were just exploring new routes and going at a comfortable pace :L
Wednesday Sep 7, 2011 #
Orienteering race (UVHS champs) 23:20 [3] ** 3.5 km (6:40 / km) +100m 5:50 / km
spiked:15/15c
new the area, not really pushing. lost about 20 seconds on routechoice, and about 50 secs on bad control flow stopping a bit to much on some controlsandprobably could of hit about 20-21 if racing hard. won by 4 mins out of our year and 2 and a half on my course .rocks were so slippy and the weather was horrible got soaked!
Orienteering (collecting in controls) 15:00 [3] 1.5 km (10:00 / km)
collecting in controls with angus...still pouting it down. jogging/walking
5 PM
Running 20:00 [2] 3.0 km (6:40 / km) +60m 6:04 / km
slowly .went to the orienteering event from my house ...couldn't find anyone else :S was on the wrong side of the common
Tuesday Sep 6, 2011 #
Cycling (ulverston and back) 40:00 [3] 12.0 km (3:20 / km)
got SOAKED
Running 29:00 [3] 5.2 km (5:35 / km) +200m 4:41 / km
normal route + forest . FULL ON head wind on the common nearly blowing me over :L tried to mix it up a bit by doing intervals hard for a k, 30 recovery, 30 secs medioka hard for a k.
Monday Sep 5, 2011 #
Tennis (Double me pete pat Angus ) 2:15:00 [3]
Bare tennis with county no.1 . Did no favours to my calves plus I had to walk 5k home :(
1 PM
Running (run with the dog) 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
calves stiff as from yesterday apart from that ok , medioka pace with dog and then she ran off :L not really breaking a sweat . need to cooardinate my training day-(hills,tempo,intervals etc)