Training Log Archive: WillRigg

Event: AINSDALE DUNES NWOL EVENT
 

WU and WD

NWOL Regional
Finally the Nav is not as shitty as it has been. Good game plan, had a few things in my head I wanted to achieve in the race, Good contact,simplification and visualizing the terrain.1-7 good,8 could of attacked more, there was no need for a fine bearing and too read a lot of detail, 9 sloppy mistake, short leg few pits weren't marked so distracted by them.9-15 good. into lovely culbin/roseisle like forest.16-19 good but slight inappropriate 's' shape route loosing time,20 lazy mistake, binned a minute maybe distracted by people and other control pulled me off route to mine.Small miss in 23 aswell, lost a bit of time helping a lost child as well(I',m such a good Samaritan)

Fun course,lovely terrain. All round Good race,small things to improve on. More of this please though!

C • Good run 2

http://www.obasen.nu/winsplits/online/en/default.a... 3 minute accumulative time loss I reckon.
http://www.dee.routegadget.co.uk/dee/reitti.cgi?ac... routegadget

Mass start Blodslitet training
Butterfly loops and everything! Orienteering well,speed didn't feel fantastic, one silly mistake at the end- 90 degree wrong compass bearing 2m-
Good fun and came back first. Nice area especially the forest.

WU and WD

REST DAY :)

BCR Long
Kirby Moor, Great run.
Calfs stiff and feet hurting on steep road to the moor, but once changed into my inov8's felt fine, nice views at top. two little efforts on the road back, dogged past mike but didn't know where the effort finished, safe to say I won the second.

GYM
The usual. Good session.

Map memory school site helping kids, proper O training starting next week.

Long Run
Bardsea,Priory road to Ulverston,up hoad, back towards school, along up birkrigg, back down to bardsea and home. Pretty good pace, good effort up hoad, felt comfortably fast on roads. Quite tight setting off but loosened off quicky, feet aching a bit towards end because of lack of support. Good endurance training, more to come over the winter!

cool down.

Easy tomorrow, GYM and help out at Vic Training, Thursday another long, friday just GYM, squad at the weekend including race on sunday.

GYM
Leg work-hamstring,quads and chris hoy thingy.
Upper body strength-biceps triceps,deltoids,lats,pecks etc
Core- abs with weights
Then 500m intervals on rower
WU and WD on cross trainer

Hill intervals BCR including 2/3 m recoveries walk/jog
Top group with Harry,extra 50m compared to next group.
Running up steep side of Birkigg, felt pretty good, think I could of pushed a bit harder though. Core exercises at end of last rep to make it extra hard.

BCR
Warm up around WTL route absolute Lashing it down, but loving it. Nice obstacle course around seawood.
Warm down back to house.