Training Log Archive: WillRiggIn the 7 days ending Apr 29, 2012:
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Sunday Apr 29, 2012 #
Orienteering 1:02:48 [4] 9.38 km (6:42 / km) +460m 5:23 / km
ran the stickle pike brown course from last weekend, did it with angus, did a few controls easy and most at race pace ahead of him by a long way on long legs, feeling, good. Lots of rest waiting, nice map, some legs were a bit boring and just straight up made one mistake on a control when some vegetation wasn't marked 1m+ orienteering well, good training for boc. stopped every four controls say and anaylsed route whacked in a few exercises: map memory and some head to head why I gave him 1 minute. Good training, missed the bad weather luckly.
Oh and beat jacks time by a lot but I did have rest probably would of got 65min in real race.Visualising well today and very good on long legs.
Oh and beat jacks time by a lot but I did have rest probably would of got 65min in real race.Visualising well today and very good on long legs.
C • Bollocks 19
Orienteering 5:00 [2] 1.0 km (5:00 / km)
picking up our jackets where we left them and cool down.
Note
monday-easy
tuesday-rest or intervals
wednesday-O race
thursday- easy group run
friday rest
tuesday-rest or intervals
wednesday-O race
thursday- easy group run
friday rest
Saturday Apr 28, 2012 #
Running warm up/down 16:32 [2] 3.64 km (4:33 / km) +100m 4:00 / km
warm up/down
Running 10:19 [5] 3.0 km (3:26 / km) +5m 3:25 / km
started off feeling good but arms soon ceased up and never was gonna keep pace up, so did 2x 1500m at 3k pace with 1 minute recovery inbetween, bumpy road and big headwind, asthma giving me problems on second rep slowing me down, shame because legs were feeling good. shoulders were the main problem. probably be able to near 10 or under with work.
Flexibility 5:00 [0]
Friday Apr 27, 2012 #
Note
(rest day)
Rest day boiiis!
Note
Angus is doing the keswick to barrow run in two weeks time which is 40+ miles so may run the last half with him or quater to support him to the finish.
Thursday Apr 26, 2012 #
Running warm up/down 9:36 [2] 2.06 km (4:40 / km)
Orienteering 12:11 [3] 2.37 km (5:08 / km)
on field, basic sprint map memory interjoined with some S & C. Including rest times. running under 4 mink/s. kites on features like trees,pits etc(parkland). Orienteering not hard, you could see most the flags from when you started.
Orienteering 2:20 [4] 0.7 km (3:20 / km)
last short little course.
Strength & Conditioning 20:00 [0]
squats, sing leg squats, star jumps,heel raises plus other stuff after finished
Flexibility 5:00 [0]
Note
may see physio about calf, hurting a bit, nothing major but want to get it seen if it gets worse
Wednesday Apr 25, 2012 #
Note
It's raining, don't know if I'm man enough, missing another wednesday event due to missing out on a lot of revision while away at interland.
Cross training warm up/down (x trainer) 10:00 [1] 1.0 km (10:00 / km)
WU and WD
Running 22:54 [3] 5.48 km (4:11 / km) +100m 3:50 / km
Road,Beach, Priory woods(rather nice)Road,Bardsea,Home. Set off quick 3 45k came onto the beach, so windy and sand slowed me down got back into the woods more shelter so sped up again and back on to the roads into a comffartable average pace. sweathing buckets in skins(tights) and a jacket. miserable weather but found some motivation and feel good for doing it.calves hurting a bit due To lack of support on inov8 trail shoes.
Note
Should probs ask my club if they would set me a few urban sprint races to do leading up to eyoc? only problem is there isn't many urban areas arond where I live...
Tuesday Apr 24, 2012 #
Running (Hill intervals) 9:50 [5] 2.48 km (3:58 / km) +211m 2:47 / km
7* 125m? uphill,
With mike, so had some good company and didn't get bored.
Nice day-blue skies and sunny! feeling guuuurd! leading mike, good gap between us( but he is tired from the fell running) bit of a head ache towrards the end. Will update climb later. Paced at a good speed throughout. intensity 4/5 depending on rep.
With mike, so had some good company and didn't get bored.
Nice day-blue skies and sunny! feeling guuuurd! leading mike, good gap between us( but he is tired from the fell running) bit of a head ache towrards the end. Will update climb later. Paced at a good speed throughout. intensity 4/5 depending on rep.
Running 12:30 [1] 2.5 km (5:00 / km)
recovery jog back down downhill to start the rep again *6
Running warm up/down 13:01 [2] 2.0 km (6:31 / km) +65m 5:36 / km
warm up and down
Flexibility 10:00 [0]
cooling down in style-rehydrating and eating aswell as stretching in the sun. Right Calf a bit tight
Note
couldn't be bothered doing the school x country race relay today because had revision, so handed my place to angus who's seemed to do fairly well (2nd) I would of done better of course and kept them in first with my pace ;)
Monday Apr 23, 2012 #
Note
Pretty good weekend, enjoyed it!
Running 36:03 [2] 7.02 km (5:08 / km) +150m 4:38 / km
Nice bit of jogging really, wrapped up in OMM jacket. Up Birkrigg to cairn, down to baycliff, to the beach and along, sat down for 5 minutes just to mull things over, nice view acoss the bay. Glad I got out, cleared my mind a bit. Still tired only got 6 hours sleep yesterday.
Note
Think I might start smashing out some speedwork after BOC.
Note
received eyoc training plan from BOF, seems pretty useful, will sit down with richard probably and adjust it around to suit me considering exams and so on...
Flexibility 10:00 [0]