Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending May 13, 2012:

activity	#	time	miles		km		+m
Running	5	3:00:16	19.73		31.75		987
Cross training	1	1:00:00
Flexibility	4	55:00
Orienteering	1	53:47	4.55	(11:49)	7.32	(7:21)	336
Strength & Conditioning	1	10:00
Total	6	5:59:03	24.28		39.07		1323
[1-5]	6	5:04:03

1:14

0:00

» now

Sunday May 13, 2012 #

Running warm up/down 3:06 [1] 0.65 km (4:46 / km) +6m 4:34 / km

Running (fartlek) 17:49 [5] 4.6 km (3:52 / km) +30m 3:45 / km

fartlek sort of thing
1000m 500m 1000m 500m 300m 300m - 60 sec recovery jog between each one. 3 30k's for 1km then about 3 15k's for 500m and under 3mink's for 300m. not to sure how to pace it because I didn't want to die, definatley could of run harder on some of them. rather windy.

Running warm up/down 10:49 [3] 2.08 km (5:12 / km) +30m 4:51 / km

cool down and 3 short hill efforts because I wanted to do a bit more.

Flexibility 10:00 [3]

stretching. ankle feels better after slightly hurting it yesterday

Saturday May 12, 2012 #

Running 55:37 [3] 10.25 km (5:26 / km) +401m 4:32 / km

long hilly run in terrain aiming for about 60mins out, lovely weather. doing 'Richards Route' got lost a few time kept missing path turning and had to jump a few walls, turned on wrong path at haverthwaite heights and ended up contouring then droping, decided to run right to the top after this. nice and steep. felt good, steady pace throughout.

Running warm up/down 2:02 [1] 0.3 km (6:47 / km)

Flexibility 10:00 [0]

Friday May 11, 2012 #

Cross training 1:00:00 [2]

PE, football and cricket, 1 hour 30 m lesson but only a hour of real loggable exercise

Note
(rest day)

Thursday May 10, 2012 #

Running warm up/down 3:30 [1] 0.43 km (8:08 / km)

Running 4:33 [5] 0.98 km (4:39 / km) +200m 2:18 / km

hill intervals in torrential rain in a field ...ahh so fun. :/ not much motivation but yeah I got on with because I'm a man. very tough and hard going
10 x 100m at hard sustained pace, 20m of climb each time I reckon. really smashed the last one and absolutley died after it.

C • 2:18/km? 5

Running 10:00 [1]

recovery time 1m each rep

Running 18:00 [2] 3.0 km (6:00 / km) +110m 5:04 / km

3k recovery around the common cleared up a bit for this, nice and steady to get rid of any lactic acid.

Flexibility 5:00 [0]

easing the calves

Wednesday May 9, 2012 #

Orienteering race (Battle axe score) 53:47 [3] *** 7.32 km (7:21 / km) +336m 5:59 / km

Kept it steady and mistake less, new area mapped by Bilbo, nice in places but disgusting under foot in a few small areas, wading through seas of branches. Good orienteering got all 20 with plenty of spare time. 2nd when I left 3 and a half minutes behind ed Nash. Technique good tonight.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

WU WD and drills

Strength & Conditioning 10:00 [0]

Wobble board

C • you mean my wobble board? y... 3

Tuesday May 8, 2012 #

Note
(rest day)

Catching up on the revision I've missed over the past 3 days, got training plan sorted now, sensibaly resting after a tirin couple of days.

Monday May 7, 2012 #

Running (Recovery(GB prep camp)) 44:50 [3] 7.96 km (5:38 / km) +210m 4:59 / km

Such a lovely morning for it, nice Lakeland terrain to run in...bit faster than a normal recovery run but got carried away with the lovely conditions and great scenery. In a group of me Dane joe and tim. Not too sure on climb as garmin downloader is broke.

Flexibility 30:00 [0]

Session with Kim.

Note

Found the camp generally helpful,love the lush gb kit... Rather tired now

« Earlier | Later »