Training Log Archive: WillRigg

Event: Midland Championships
 

warm up, run to start, drills etc

Midland Champs 7.4k straight line - 1st

decent race overall, fitness and training work over the winter really paying off on this course. really physical towards the first half of course uphill and brambly. orienteered quite good even though I didn't find it technically hard, good routechoice throughout.but made some scrappy mistakes probably because It was boiling and us northerners don't experience that weather. mistakes- 1min40 on 2-3 hesitated abit to start with on leg because of forest boundary then overan leg and had to come back on myself, then 50 seconds on 6-7 when I caught angus-thought he'd checked up the path for the ditch but he hadn't so looking in wrong place but realised quickly. 30 seconds 11-12 just wasn't keeping contact. 16-17 didn't have a fastest split because I wrapped it twice in sucsession into brambles, ouch!. so 3 minutes overall but that's not to bad over 9k. Good race had a 3 munite gap between me and second. happy with performance, good to see the boys at the weekend! would of been a nicer race without all the undergrowth.

http://www.obasen.nu/winsplits/online/en/default.a... winsplits
http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac... Routegadget

Quality Banter weekend with angus! :D

warm up and warm down

2.1k straight line malvern sprint.
2nd 40 seconds down on mikey.

Average race really should of taken advantage of the two minute breaks like mikey did but ah well it was just a warm up race really. however I was going well but made some scrappy mistakes, 4-5 took the wrong path so probably lost about 15-25 seconds. then made bad mistake on 10 ran past my control because i thought it wasn't mine(stupid) made a minute mistake, wasnt concentrating on map. after that fine though and was nice to get the legs moving after long journey down in the car.

resting then off near Birmingham for the weekend

intervals hitting 3 30k's as planned

recover in-between 2 min intervals

dynamic stretching and stretching after finished

little maze jobba

exercises in between maze. squats and stuff

Warm up and down

bit of a kick about.

easy run down priory road, into that road that goes through wood back out again from priory along to beach, popped into peters house see if he was there and back to my house.

hill interval session on my own, sort of fartleck aswell because the intervals varied in length. put some good effort in and pushing hard. asthma was being a bit gay so that made the training harder aswell. 4 long intervals 1 short. heart rate and stuff on here http://connect.garmin.com/activity/155489139 heart rate doesn't drop that abruptly, it's because i paused the garmin for a 20 second breather

stretching and ting.