Training Log Archive: WillRiggIn the 7 days ending Oct 21, 2012:
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Sunday Oct 21, 2012 #
Running 15:00 [2] 3.0 km (5:00 / km)
Two warm ups
Orienteering (Green) 50:00 [2] 6.5 km (7:42 / km) +150m 6:54 / km
YBT qualifier(Greeen)
My head was so not in the game.Went out with a plan,didn't stick to it. started off okay,silly mistake to 3,got into rhythm again, came out at 5 wrong angle spent next 6 minutes running around in circles getting unsurer and unsurer of where I was, finally was sensible and relocated ang got it, fustrated so bad here went on to make another mistake at 7. caught angus both decided we couldn't be arsed, just jogged 7-9,bartlett caught us finally, decided to race the rest a bit half heartedly, left him rather quickly, good 5 last controls. 3rd place...I don't know how? so got some points for LOC and we qualified nicely anyhow.
http://www.obasen.nu/winsplits/online/en/default.a... see my 'Give up' in the middle section.
My head was so not in the game.Went out with a plan,didn't stick to it. started off okay,silly mistake to 3,got into rhythm again, came out at 5 wrong angle spent next 6 minutes running around in circles getting unsurer and unsurer of where I was, finally was sensible and relocated ang got it, fustrated so bad here went on to make another mistake at 7. caught angus both decided we couldn't be arsed, just jogged 7-9,bartlett caught us finally, decided to race the rest a bit half heartedly, left him rather quickly, good 5 last controls. 3rd place...I don't know how? so got some points for LOC and we qualified nicely anyhow.
http://www.obasen.nu/winsplits/online/en/default.a... see my 'Give up' in the middle section.
Note
After such a horrific race, wanted to get all the shit out the system, so decided to run the blue. Determined to Orienteer well.
Orienteering race (Simpson Ground) 51:08 [4] 7.8 km (6:33 / km) +175m 5:54 / km
Blue course
Yes,yes,yes! This is more what I'm talking about. Good rhythm and flow through all controls,reading the contours and detail much better, instead of just being ignorant on green. No mistakes, few 10 secs hesistation at max, one arguable routechoice but quentin thought it was the fastest.
Feeling pretty dead on last two controls,without a lot of energy but pushing to the finish. Much happier finishing this time! 11 minute gap to second
http://www.obasen.nu/winsplits/online/en/default.a... winsplits have to scroll to bottom as I was NC ,apparently I got a pink shade on one of the splits I won...?.
Yes,yes,yes! This is more what I'm talking about. Good rhythm and flow through all controls,reading the contours and detail much better, instead of just being ignorant on green. No mistakes, few 10 secs hesistation at max, one arguable routechoice but quentin thought it was the fastest.
Feeling pretty dead on last two controls,without a lot of energy but pushing to the finish. Much happier finishing this time! 11 minute gap to second
http://www.obasen.nu/winsplits/online/en/default.a... winsplits have to scroll to bottom as I was NC ,apparently I got a pink shade on one of the splits I won...?.
Note
Good 14km of orienteering in tough terrain,rather dead now!
http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
http://www.sroc.routegadget.co.uk/cgi-bin/reitti.c...
Saturday Oct 20, 2012 #
Running 12:00 [4] 3.6 km (3:20 / km)
Cooper test
300m better than last time, pretty slow middle section,should of pushed harder earlier. A lot of improvement from last time though!
300m better than last time, pretty slow middle section,should of pushed harder earlier. A lot of improvement from last time though!
Running 15:00 [4]
Bleep Test
13-10 Couldn't really be bothered pushing than being the last person left, bit tired from cooper test as well so not better than my 14-5 record, reckon I could get 15 though if I did it fresh aswell as having drive to do well.
13-10 Couldn't really be bothered pushing than being the last person left, bit tired from cooper test as well so not better than my 14-5 record, reckon I could get 15 though if I did it fresh aswell as having drive to do well.
Strength & Conditioning 15:00 [3]
Sit up test: 53 in one minute
Illinois agility test: 16.35?
20m Sprint 3.37
sit and reach +12
standing long jump 2 20?
Poor Phillip broke is arm badly on the agility test!
Illinois agility test: 16.35?
20m Sprint 3.37
sit and reach +12
standing long jump 2 20?
Poor Phillip broke is arm badly on the agility test!
Running 25:00 [2] 4.0 km (6:15 / km)
Run from station to lancaster track(with a backpack on)
Warming up around track
cooling down with Olly Mo Farah Williams and Angus.
Warming up around track
cooling down with Olly Mo Farah Williams and Angus.
Note
Pretty happy with speed at this time in autum/winter.
Maybe target myself to get 3.8k next time with high quality speed work from January onwards
Maybe target myself to get 3.8k next time with high quality speed work from January onwards
Friday Oct 19, 2012 #
Running 29:01 [2] 6.42 km (4:31 / km)
Cruise around B-ville area,time was probs faster but garmin died...
Thursday Oct 18, 2012 #
Running 50:03 [3] 9.1 km (5:30 / km)
Kirby Moor, nice and dark, BCR lots pussying out. So just us rock hard orienteers. 3 hill efforts, out with Angus,Hollie,Hannah,Richard and Jo.
Wednesday Oct 17, 2012 #
Orienteering 55:00 [3]
Pretty light training really, wasn't that continuous.
Bit of oing around haverthwaite, standard orienteering, but didn't feel that secure/confident on one of the legs. prefer it when kites are out. Need make use of this area more often though! One good hill effort.
Bit of oing around haverthwaite, standard orienteering, but didn't feel that secure/confident on one of the legs. prefer it when kites are out. Need make use of this area more often though! One good hill effort.
Tuesday Oct 16, 2012 #
Running 6:57 [4] 1.39 km (5:00 / km) +101m 3:40 / km
From house to top,steady up to gate then pushed out a bit, headtorch out for the first time.
Running 5:50 [2] 1.14 km (5:07 / km)
Running 2:00 [4] 0.42 km (4:46 / km) +45m 3:06 / km
Big Hill, effort feeling very hard as lungs/asthma not coping well with cold air.
Running 1:45 [4] 0.45 km (3:53 / km) +20m 3:11 / km
Last effort, rolling hill.
Running 10:12 [2] 2.0 km (5:06 / km)
Monday Oct 15, 2012 #
Note
Good Weekend out in Norway,Good to see everyone again! Promising to know I was up there at points in the race, 20th and 5 minutes off the pace in the end, wanted top 15 but not too bad considering it's the start of the base season. Good motivation to carry on training hard.
Running 50:00 [3] 7.0 km (7:09 / km)
Easy session, ran about 4k easy, james showed up which blew my mind!
5 x 1m stride out with minute recoveries.
Not really pushing but upped pace on last two.
then home. Estimate on distances.
5 x 1m stride out with minute recoveries.
Not really pushing but upped pace on last two.
then home. Estimate on distances.