Training Log Archive: WillRiggIn the 7 days ending Sep 23, 2012:
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Sunday Sep 23, 2012 #
Running 45:00 [2] 9.0 km (5:00 / km)
Running with Angus and Natalie.
Up and around bigland, one effort up first hill,easy pace for the rest.
Up and around bigland, one effort up first hill,easy pace for the rest.
Orienteering 45:00 [3] 7.0 km (6:26 / km)
Hathethwaite Heights, Most of M21 course from bmdc
Ran with angus and used BOG ROLL as controls(credit Ben Chesters idea) He put 4 out I went out 2/3 mins later met up and so on.
Then ran back on the roads to the car.
mainly clean, one min mistake and then overshot a control later where some wall was unmarked so was unsure.
Will update proper distances later.
Ran with angus and used BOG ROLL as controls(credit Ben Chesters idea) He put 4 out I went out 2/3 mins later met up and so on.
Then ran back on the roads to the car.
mainly clean, one min mistake and then overshot a control later where some wall was unmarked so was unsure.
Will update proper distances later.
Saturday Sep 22, 2012 #
Note
(rest day)
Easy week, not doing anything because friend is up from down south for the weekend so saw him and going out tonight so no training. Out tomorrow for a long one though I think.
Friday Sep 21, 2012 #
Strength & Conditioning 1:00:00 [3]
GYM
Good session, few more running specific exercises from cairngorm.
Good session, few more running specific exercises from cairngorm.
Thursday Sep 20, 2012 #
Orienteering 57:18 [3] 9.65 km (5:56 / km) +292m 5:09 / km
Kirby Moor,
Really like this place, got a bit of everything for doing sessions on.
Out with the Biglads hannah and angus, good bit of light banter.Easy pace, 3 hill efforts, two medium,one hard. Nice and warm in my bin bag jacket.
Really like this place, got a bit of everything for doing sessions on.
Out with the Biglads hannah and angus, good bit of light banter.Easy pace, 3 hill efforts, two medium,one hard. Nice and warm in my bin bag jacket.
Wednesday Sep 19, 2012 #
Orienteering 50:00 [3] 7.0 km (7:09 / km) +150m 6:27 / km
Bouth UVHS training(Generalized timings)
Controls out
Attackpoints A and B
Aiming off
Long control pick(1.8k)
First one steady clean par one where control was in wrong place, second one sort of overspeed training, running well. Aiming off shadowed some kid and tried to teach him the basics he managed to hit every control spot on so happy with that. Long control pick, new where all controls were so no mistakes, feeling strong no grip of the side of hills though.
Controls out
Attackpoints A and B
Aiming off
Long control pick(1.8k)
First one steady clean par one where control was in wrong place, second one sort of overspeed training, running well. Aiming off shadowed some kid and tried to teach him the basics he managed to hit every control spot on so happy with that. Long control pick, new where all controls were so no mistakes, feeling strong no grip of the side of hills though.
Tuesday Sep 18, 2012 #
Note
(rest day)
Couldn't make the recovery run,I'm happy as can be on the sofa though.
Monday Sep 17, 2012 #
Strength & Conditioning 50:00 [3]
GYM
Strength and core,higher weights this time around.
Strength and core,higher weights this time around.
Cycling 30:00 [2] 12.0 km (2:30 / km)
In to school
to the GYM and back
back home in the breif torrential rain.
to the GYM and back
back home in the breif torrential rain.
Cross training 30:00 [1]
Football, Year 12 vs 13. played a half and then left for speedwork.
Up front with angus... I think we should stick to orienteering.
Up front with angus... I think we should stick to orienteering.
Running (BRC speed) 12:03 [4] 2.55 km (4:44 / km)
BCR speedwork
Paired speed relay with mike. did 3 x paired about middle distance and then one last one on my own which was longer.DOn't think the circuit was a good as the one last week,this was more cross country and quite a bit downhill so you couldn't push that hard but I Didn't push that hard tonight anyway, didn't want to over do it. left early because chest was a bit weird. fine now though.
Good to see Richard at the BCR sessions.
Paired speed relay with mike. did 3 x paired about middle distance and then one last one on my own which was longer.DOn't think the circuit was a good as the one last week,this was more cross country and quite a bit downhill so you couldn't push that hard but I Didn't push that hard tonight anyway, didn't want to over do it. left early because chest was a bit weird. fine now though.
Good to see Richard at the BCR sessions.
Running 36:38 [2] 6.72 km (5:27 / km) +175m 4:49 / km
BCR
From mine to meet everyone,absolutely pissing it down,not nice.Warm up around seawood and Birkrigg, sun starting to come out. Back from where we were doing paired intervals.
From mine to meet everyone,absolutely pissing it down,not nice.Warm up around seawood and Birkrigg, sun starting to come out. Back from where we were doing paired intervals.
Note
Tired after a lot of training today, very easy recovery tomorrow with Richard.