Training Log Archive: WillRiggIn the 7 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Running 15:00 [2] 3.0 km (5:00 / km)
Orienteering 51:30 [3] 8.67 km (5:56 / km) +355m 4:56 / km
CSC
Well technically quite straightforward, some sloppiness adding up to about 2 minutes or so,will analyse later.
Today It's probably the first time in a while I haven't had satisfactory race because of the physical side. I love hills and especially ones like that but I just couldn't get going. Never found the motivation to push out my comfort zone so was just happily bodding along. legs just didn't feel fresh, probably due to a high mileage week; 65k in 4 days and the not so easy day of cycling on Friday has seem to tired the quads out probably why I couldn't find that extra gear.
However results wise couldn't of achieved better, next week is going to be another hard week and the UKRL relay final plus maybe race on Sunday. Then easy week to freshen up for Blodslitet.
Well technically quite straightforward, some sloppiness adding up to about 2 minutes or so,will analyse later.
Today It's probably the first time in a while I haven't had satisfactory race because of the physical side. I love hills and especially ones like that but I just couldn't get going. Never found the motivation to push out my comfort zone so was just happily bodding along. legs just didn't feel fresh, probably due to a high mileage week; 65k in 4 days and the not so easy day of cycling on Friday has seem to tired the quads out probably why I couldn't find that extra gear.
However results wise couldn't of achieved better, next week is going to be another hard week and the UKRL relay final plus maybe race on Sunday. Then easy week to freshen up for Blodslitet.
Saturday Sep 29, 2012 #
Note
(rest day)
Friday Sep 28, 2012 #
Cross training 1:04:58 [3] 25.93 km (2:30 / km)
On the Bike,
Coast Road,Gleaston,Urswick,Birkrigg,Ulverston,Priory Road,Home.
Sooooo Windy on the coast road! horrible cycling into the headwind, missed turning into lanes but turned around with the wind behind back was doing 1 50ks, then into the hilly lanes, first hill was massive! nice to do some cross training. Now I've got the road bike I may be able to motivate myself to gym early morning.
Coast Road,Gleaston,Urswick,Birkrigg,Ulverston,Priory Road,Home.
Sooooo Windy on the coast road! horrible cycling into the headwind, missed turning into lanes but turned around with the wind behind back was doing 1 50ks, then into the hilly lanes, first hill was massive! nice to do some cross training. Now I've got the road bike I may be able to motivate myself to gym early morning.
Thursday Sep 27, 2012 #
Running 1:20:44 [3] 16.2 km (4:59 / km) +421m 4:25 / km
BCR Long
Out with Natalie and Angus did our own loop and then met up with the rest and went off at faster pace, felt pretty good out tonight, leading a lot good effort up last long hill. Kirby moor again :)
Out with Natalie and Angus did our own loop and then met up with the rest and went off at faster pace, felt pretty good out tonight, leading a lot good effort up last long hill. Kirby moor again :)
Note
Easy tomorrow and rest saturday before CSC. Legs feeling good after all this long stuff, good endurance base building...
Wednesday Sep 26, 2012 #
Orienteering 38:00 [3] 5.0 km (7:36 / km) +100m 6:55 / km
UVHS training (bouth)
Different part of woods.
Short Green
Green
loop A- overspeed training
Controls in and out
Generally good, simlified well on the green., slippy underfoot and pretty mingin. Gashed up overspeed training, by really going overspeed, barley looked at my map and compass bearing were not taken...
Different part of woods.
Short Green
Green
loop A- overspeed training
Controls in and out
Generally good, simlified well on the green., slippy underfoot and pretty mingin. Gashed up overspeed training, by really going overspeed, barley looked at my map and compass bearing were not taken...
Running 31:40 [2] 6.47 km (4:54 / km)
Jog around Bardsea,Priory and Beach. Very nice night.
Note
Calf showing much improvement. Been using inov x talons 212 now and got the new mudlcaw 300- very good grip.
Tuesday Sep 25, 2012 #
Running 18:40 [2] 3.44 km (5:26 / km)
warm up
Running 15:53 [4] 3.46 km (4:35 / km)
Intervals on the common with barty.
4 x 3min 1 min rest 1 min rest 2 min rest.
1st 3 17 k's (50% rolling downhill)
2nd 3 50 k's( All rolling uphill)
3rd 3 40 k's (uphill and flat)
4th ? steep Uphill interval on back face, very tough just under 3mins
4 x 3min 1 min rest 1 min rest 2 min rest.
1st 3 17 k's (50% rolling downhill)
2nd 3 50 k's( All rolling uphill)
3rd 3 40 k's (uphill and flat)
4th ? steep Uphill interval on back face, very tough just under 3mins
Running 18:00 [2] 3.2 km (5:37 / km)
warm down, more of a warm up, Absolutely freezing by balls off in the torrential rain, rather fun though. ran back to get jacket and back home.
right calf stiff.
right calf stiff.
Strength & Conditioning 15:00 [3]
Core and stability.
Road bike is fixed now, but there are floods...
Road bike is fixed now, but there are floods...
Monday Sep 24, 2012 #
Running 56:09 [3] 11.34 km (4:57 / km) +185m 4:35 / km
Joined up with a few runners from BCR, they were doing a easy run as they had racing from the weekend and there wasonly a few of us. did 8k and cut of short because stomach was hurting, quick toilet stop back at home, road shoes on and then did 3k dipping into threshold pace.
right calf niggling.
right calf niggling.
Strength & Conditioning 20:00 [3]
Core,Stability and some strength.
Couldn't be arsed getting soaked in the rain and being wet throughout school so skipped the Gym and did my own minor session at home using my freeweights. Maybe time for the gym tomorrow.
Couldn't be arsed getting soaked in the rain and being wet throughout school so skipped the Gym and did my own minor session at home using my freeweights. Maybe time for the gym tomorrow.