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Training Log Archive: WillRigg

In the 7 days ending May 20, 2012:

activity	#	time	miles		km		+m
Running	6	2:49:33	21.28	(7:58)	34.25	(4:57)	801
Orienteering	2	1:23:30	8.18	(10:13)	13.16	(6:21)	575
Cross training	1	1:00:00
Strength & Conditioning	2	50:00
Flexibility	3	25:00
Total	7	6:28:03	29.46		47.41		1376
[1-5]	7	6:03:03

1:12

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» now

Sunday May 20, 2012 #

Note

http://www.flickr.com/photos/wendles56/7229441046/... looking cool...

Running 17:37 [4] 4.35 km (4:03 / km) +117m 3:34 / km

Went out for a short blast, felt good but shoulder hurting a bit think I pulled it throwing dogeballs... hot weather.

Running warm up/down 6:50 [2] 1.1 km (6:13 / km) +40m 5:15 / km

had to go on a run in the end, too nice weather.

Note

http://obasen.nu/winsplits/online/en/default.asp?p... see where I lost my time.

http://www.mdoc.routegadget.co.uk/cgi-bin/reitti.c...

So analysing the race, I lost:
30 secs on two just drifting off the line
25 secs on three hesitating on the hill quite a bit of umarked rock and then entering control
50 secs on two controls in green, slowed down a lot to get it right, should of used open marshes more,but I got orienteering right so that's good.
1 55 on routechoice error to 8
30 secs 12 should of come higher earlier and hesitating because confused at where wall was.
50 secs on 14 came to low across crossing point and so had to climb and then mistake inside control circle.

5 minutes lost, a lot more than I thought, plenty of positives though:

Apart from looking at mistakes was running really well on some legs and taking a good amount of time out of people.

Saturday May 19, 2012 #

Event: Twin Peak 2012

Running warm up/down 18:29 [2] 2.65 km (6:58 / km) +75m 6:07 / km

to the start and back from the finish.

Flexibility 10:00 [0]

This morning easing the back.

Orienteering (Northern Champs) 43:13 [3] **** 6.15 km (7:02 / km) +225m 5:56 / km

Great area on High Dam today, conditions cleared up so nice sunny day by the time I finished. Hesitating on 2,3,12,14 adding up to about 1m-2m mistakes, really bad routechoice to 8 missed the blatenly obvious one- straight down the marsh onto the path and cut through the green lost about 1m 50 to Ali T. Other than that good orienteering on 1,4,5,6,7,9,10,11,13,15. Nice and technical had to focus all the way and dropped that concentration here and there. Really felt that I should of pushed harder but It was hard to get going especially in the light green and green.

Apart from that, Northern Champion 2012 even if a few people were missing.

C • Champ 5

Note

Really enjoyed the race today despite should of being under 40, Not running tomorrow revising exams start monday, so a easy week.

C • Was joe there mate, well do... 2

Friday May 18, 2012 #

Cross training 1:00:00 [1]

PE: dodgeball and football... got headshotted in dodgeball :(

C • can you dodge a wrench? 2

Note

What an amazing course, Olav Ludanes is a beast! http://www.eoc2012.se/wp-content/uploads/2012/05/H...

Note
(rest day)

Thursday May 17, 2012 #

Running warm up/down 2:33 [2] 0.4 km (6:22 / km)

Running 4:53 [4] 1.1 km (4:26 / km) +50m 3:37 / km

terrain intervals on common 30 secs on 30 secs off. good running one extended one towards the top.

Running 2:45 [2] 0.55 km (5:00 / km)

recovery

Running 4:06 [5] 1.0 km (4:06 / km) +50m 3:17 / km

along the flat for half then up the bad ass hill. Very tough absolutely nailing it

Running 2:30 [2] 0.5 km (5:00 / km)

recovery

Running 3:23 [5] 0.97 km (3:29 / km) +30m 3:01 / km

another 1km sort of time trial gradually downhill then uphill. felt fast

Running 3:34 [2] 0.5 km (7:08 / km)

cool down

Strength & Conditioning 20:00 [3]

standard.

Note

Really enjoyed running tonight,short and fast... lovely weather for it!

Wednesday May 16, 2012 #

Running 18:00 [2] 3.0 km (6:00 / km) +60m 5:27 / km

steep walk/run to the start with the boys ( malachy and angus)
cool down with Rob.

Orienteering 40:17 [3] 7.01 km (5:45 / km) +350m 4:36 / km

Sliver Howe Battleaxe
All 20 comfatably tonight with 20 minutes to spare,feeling a bit shit on the first uphill section, calves dead from climb and feeling sluggish much better when I got onto the tops. Navagation good today about 20 seconds at most of mistakes probably could of been about two minutes quicker today from speed wasn't feeling on the ups steady but not fast. suprised that I was only 3 minutes down Ed Nash so must of been running pretty good, 2nd when I left. Running in my new oroc 280 breaking them in, no blister but they felt fine in length but my foot felt like it was slipping about abit in them and as a result got a little niggle on my right achillies just stiffened up a bit.

Tuesday May 15, 2012 #

Running warm up/down 18:48 [2] 4.28 km (4:24 / km) +77m 4:02 / km

running in my new inov8 road 233's . Very nice ride ;)

Running 11:29 [3] 3.0 km (3:50 / km) +10m 3:46 / km

faster loop around urswick tarn was gonna go for a fast 3k started off at 3 20/ks but saw alex damico out on his bike so just cruised around with him just chatting

Running 17:30 [2] 3.59 km (4:52 / km) +86m 4:21 / km

run back from tarn, nice and easy breaking the shoes in, slightly faster towards the end as forgot too go to the loo before I left.

Flexibility 10:00 [0]

Note

Selected for cairngorm

C • Cairngorm 7

Note

Hopefully this should be a good training week and get a lot done, next week very easy as the major bulk on my exams are then so I'll maybe just go on 3 easy runs just to get a breather from all the stress.

Monday May 14, 2012 #

Running 37:06 [2] 7.26 km (5:07 / km) +206m 4:29 / km

Easy recovery, common,sea wood(looking rather nice), beach and back,no motivation really as raining when started. But glad I got out, training on my own a lot is getting rather dull though :/ rather achey had to stop once to stretch

Flexibility 5:00 [0]

Strength & Conditioning (core and glutes) 30:00 [3]

haven't done one of these for a while... and it showed. Did exercises kim set me up with.

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