Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Sep 25, 2011:

activity	#	time	miles	km	+m
Orienteering	4	3:20:20	14.04	22.6	665
Football	1	1:30:00
Cross training	1	1:00:00
Running	3	52:40	6.16	9.92	175
plyometrics/running drills	2	25:00
Total	9	7:08:00	20.21	32.52	840

1:44

0:00

» now

Sunday Sep 25, 2011 #

Orienteering (tockholes nwjs training) 40:00 [3] 6.0 km (6:40 / km) +100m 6:09 / km

slope o- controlls across slopes, control flow and compass. ran control flow fast then other two i just jogged around with matt because my cold was getting really bad !...GOOD TO GET BACK IN A FOREST :)

Orienteering 4:00 [4] 0.6 km (6:40 / km) +50m 4:42 / km

really short sprints in forset

2x head to head races against carl- reasonable pace beat on both coz i wasn't pushing...decided to nail the next

Orienteering 1:20 [5] 0.3 km (4:27 / km) +15m 3:33 / km

3rd short sprint against carl nailed it beat him by a minute- fassssst orienteering. one glance at the map and BOOM BOOM BOOM full on sprinting

Saturday Sep 24, 2011 #

Orienteering (NWJS) 36:00 [3] 6.0 km (6:00 / km) +200m 5:09 / km

technical training, never seen so many contours in my life , so many hills ! orienteering well, some dodgey legs were i overan the control though- 3 exercises- long legs fine compass contour interpretation.

C • tut tut :P 2

Orienteering (practise race) 15:00 [4] 2.7 km (5:33 / km) +100m 4:41 / km

applying skills used in the day. pretty pointless because we had already been to the controls in the day. guessing at what time i get but it felt around that

Friday Sep 23, 2011 #

Football 1:30:00 [4]

Putting in some good effort-.....I am just class!

Note

North west junior squad this weekend.

Thursday Sep 22, 2011 #

Note

Probs be planning my first event for one of the christmas technical sprints, doing it with angus, me and richard were talking about places to do it and I think graythwaite would be a really good place to do it!

7 PM

Orienteering (Talent squad) 1:00:00 [3] *

Talent squad training: mini courses which involved turning of different direction around sticks which were marked as X's on the map- did it in pairs, while your partner was out you did a strengthening exercise- squats, jumps etc.

Wednesday Sep 21, 2011 #

Cross training (hocky) 1:00:00 [2]

my team killed everyone 3-0 pretty much every game.

4 PM

Orienteering (suberthwaite ) 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km

Practise racing: loop A

jeffo 1 25 before me, angus 45 secs before me. caught both them up , angus pussying out saying his heel hurted :L

Orienteering (suberthwaite ) 12:00 [3] 2.0 km (6:00 / km) +100m 4:48 / km

practise racing:Loop B

against adam he started 1 minute before me, caught him up 50 seconds wasn't pushing too hard though, got back 10 secs after him. quite technical in one section all other places easy

Orienteering (putting controls out) 20:00 [1] 3.0 km (6:40 / km)

putting controls out and taking them back in : used as warm up and cool down

Tuesday Sep 20, 2011 #

plyometrics/running drills 10:00 [2]

Running (school field) 18:00 [3] 5.0 km (3:36 / km)

1 minute clockwise 1 minute anticlockwise, 1 minute recovery
2 minute clockwise 2 minute anticlockwise, 2 minute recovery
3 minute clockwise 3 minute anticlockwise, 2 minute recovery
2 minute clockwise 2 minute anticlockwise, 2 minute recovery
1 minute clockwise 1 minute anticlockwise, 1 minute recovery

lap cool down after, lungs a bit tight but loosened up abit towards end. hamstrings felt ridiculously tight !...wasn't too fast tonight.

Monday Sep 19, 2011 #

6 PM

plyometrics/running drills (black combe runners) 15:00 [2]

drills at bottom of hoad

Running (black combe runners) 9:40 [4] 1.92 km (5:02 / km) +175m 3:28 / km

Hoad Hill:

good training with black combe runners, first session with them, very windy and wet but that didn't stop me enjoying it. rough estimate of the hill climb we did.Hill reps: 4x effort at 70 % and then 2x effort at 90% each rep was 320m long. recovery was pretty much the same time as each effort because it was a relay sort of thing

Running 15:00 [2] 3.0 km (5:00 / km)

jogging in-between exercises and up to the top

7 PM

Running (black combe runners) 10:00 [4]

short sprints to finish the session at the bottom of ford park 6 x 100m sprint -building up speed to one marker then flat out for the rest. 20/30 secs recovery ?

« Earlier | Later »