Training Log Archive: WillRiggIn the 7 days ending Jan 27, 2013:
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Sunday Jan 27, 2013 #
Running 20:00 [2]
WU and CD for prologue
Orienteering 33:44 [3]
Prologue Whinny Hill,
Not bad to start with then made big mistake 5-6, awful loss of concentration and confidence that I was in right place... got distracted and ended up at 4. after that didn't really have much motivation to grit my teeth and keep running hard up the steep hills and when the wind and hail are slapping your face it's hard to read the map so routechoice error 9-10 going over the hill, straighter but more climb.
not really acceptable.
Not bad to start with then made big mistake 5-6, awful loss of concentration and confidence that I was in right place... got distracted and ended up at 4. after that didn't really have much motivation to grit my teeth and keep running hard up the steep hills and when the wind and hail are slapping your face it's hard to read the map so routechoice error 9-10 going over the hill, straighter but more climb.
not really acceptable.
Running 20:00 [2]
WU and CD for chasing sprint
Orienteering 22:18 [4]
Chasing start,
miss of 30 sec at 2 because was on my way to number 3 and then I realized I had a control...oops, other than that sprint orienteering much more promising finding some good flow and planning ahead well, keeping controlled and not navigating faster than I could. very enjoyable race apart from the cheeky planner putting two controls on the inside and the outside of the wall on no.18 (caught many people out) so mp.
miss of 30 sec at 2 because was on my way to number 3 and then I realized I had a control...oops, other than that sprint orienteering much more promising finding some good flow and planning ahead well, keeping controlled and not navigating faster than I could. very enjoyable race apart from the cheeky planner putting two controls on the inside and the outside of the wall on no.18 (caught many people out) so mp.
Note
This weekend was a nice kick up the arse to put some real time into improving my sprint nav. I found in all the urban races I was held back by the speed of my navigating I was never in oxygen debt or tiring, so on the plus sides I happy that my speed is improving all the time yet I need to make up for it because results wise this weekend was dreadful, however I was finding it easier race by race....need more practise!
Saturday Jan 26, 2013 #
Orienteering 54:00 [3]
Edinburgh City race,
Dreadful no.1 lost contact thought I was on the wrong street when I was on the right one and binned like 3 mins then messed up the next couple went to the wrong number control first and took to complicated route. So lost about 5 minutes all together after I remebred how to urban orienteer the rest went okay with only small time losses. Nice learning curve and a kick up the backside to do some much needed sprint training(there's none in my area any way) ...Hopefully do better tomorrow.
Dreadful no.1 lost contact thought I was on the wrong street when I was on the right one and binned like 3 mins then messed up the next couple went to the wrong number control first and took to complicated route. So lost about 5 minutes all together after I remebred how to urban orienteer the rest went okay with only small time losses. Nice learning curve and a kick up the backside to do some much needed sprint training(there's none in my area any way) ...Hopefully do better tomorrow.
Running 20:00 [2]
WU: jog,drills,strides.
Friday Jan 25, 2013 #
Event: Edinburgh Big Weekend
Running 30:00 [2]
Couldn't resist some resistance running in the snow, not as pleasant when I got up there with hail in my face but all the same quite nice. calves a bit tight; just need stretching.
Note
Edinburgh bw: Speed is getting there, don't expect sprint technique will be up to scratch but all the same give it a good race! should be a good weekend.
Thursday Jan 24, 2013 #
Running 25:12 [4] 7.24 km (3:29 / km)
3*1.5 miles with 0.5 mile recovery(?)
8 22
8 28
8 22
Didn't have watch but making realistic guess off what other guys did.
no watch so pacing a bit dodgy. Great session running well and felt comfartable, threshold pace, but last one felt more like interval pace.
8 22
8 28
8 22
Didn't have watch but making realistic guess off what other guys did.
no watch so pacing a bit dodgy. Great session running well and felt comfartable, threshold pace, but last one felt more like interval pace.
plyometrics/running drills 15:00 [3]
Drills + strides.
Running 20:00 [1]
WU and CD
Running 10:00 [2]
recoveries, guess at how long they took.
Strength & Conditioning 40:00 [3]
Wednesday Jan 23, 2013 #
Running 45:00 [2]
Just over 45 mins recovery run. To my delight there was plenty of snow still on Birkrigg making running in the dark on your own much more pleasant. Running in the thick snow as much as possible, legs woke up half way around.
Strength & Conditioning 10:00 [3]
core
Tuesday Jan 22, 2013 #
Running 25:00 [5]
Striders session
2*(2*800m,1*1200m)
pacing at 2:30 for 800m and about 3 53 for 1200m.
Paced it well and didn't blow up, nice and consistent. just behind jack on the reps. 2 minutes recovery between reps and 1k jog between sets.
2*(2*800m,1*1200m)
pacing at 2:30 for 800m and about 3 53 for 1200m.
Paced it well and didn't blow up, nice and consistent. just behind jack on the reps. 2 minutes recovery between reps and 1k jog between sets.
Running 20:00 [2]
WU and CD
plyometrics/running drills 20:00 [2]
Plenty...of drills and strides.
Monday Jan 21, 2013 #
Running 50:00 [2]
Running in the fresh powder up on Birkrigg with Barty. Such a nice feeling running on the snow. taking it pretty easy.
Strength & Conditioning 40:00 [3]
More intense session with some different additional exercises.