Training Log Archive: WillRiggIn the 7 days ending Jul 7, 2013:
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Sunday Jul 7, 2013 #
Running 25:00 [2] 2.5 km (10:00 / km)
warm up, very hot.
Orienteering 34:40 [3] 5.95 km (5:50 / km) +77m 5:28 / km
YBT,
had a mare on one control the green was nearly impenetrable and could not find away through lost 2 minutes looking for a way through-lost my rhythm here.Llost another minute or so in the bushes, mapping didn't make sense lots of unmarked head high nettles. very hot also and didn't see a gate I could run through and lost 30s(a lot of people did this)
Genuine shit area, nettles galore, didn't really enjoy it and lost time just out of stupidness. technique feeling a bit sloppy good one week bad the next, probably need to think about orienteering quickly to get some flow back instead of running quickly, hopefully put a good race in this sunday and then technical training should sharpen me up at cairngorm.
had a mare on one control the green was nearly impenetrable and could not find away through lost 2 minutes looking for a way through-lost my rhythm here.Llost another minute or so in the bushes, mapping didn't make sense lots of unmarked head high nettles. very hot also and didn't see a gate I could run through and lost 30s(a lot of people did this)
Genuine shit area, nettles galore, didn't really enjoy it and lost time just out of stupidness. technique feeling a bit sloppy good one week bad the next, probably need to think about orienteering quickly to get some flow back instead of running quickly, hopefully put a good race in this sunday and then technical training should sharpen me up at cairngorm.
Thursday Jul 4, 2013 #
Running 25:52 [2] 5.04 km (5:08 / km) +14m 5:04 / km
Run home, nice and easy.
Running 14:23 [2] 2.07 km (6:57 / km) +5m 6:52 / km
WU, little jog, some drills and strides
Running 11:14 [4] 2.65 km (4:14 / km) +101m 3:34 / km
Flan Fell race( a super short one),
Nice little local race nobody really to push me, felt more like a threshold effort, made sure I took it pretty averagely up the hill and then nice and easy to stride out back along the flats. Won a little trophy and some wine, top stuff!
says it's 2.9k on website but pretty sure garmin is right.
Note: always hop the gate instead of going through a kissing gate.
Nice little local race nobody really to push me, felt more like a threshold effort, made sure I took it pretty averagely up the hill and then nice and easy to stride out back along the flats. Won a little trophy and some wine, top stuff!
says it's 2.9k on website but pretty sure garmin is right.
Note: always hop the gate instead of going through a kissing gate.
Wednesday Jul 3, 2013 #
Orienteering 26:45 [3] 3.81 km (7:01 / km)
Score;
Went off quite nicely, soon found my arches were really hurting and in turn this was making my calves ache especially up hills, so was just sensible and called it a day.
Think there is link with me where my fat noname socks and when I get pain in my arches,because this is the only time I get it. Could do with some exercises to help my arches anyway, anyone got any?
Went off quite nicely, soon found my arches were really hurting and in turn this was making my calves ache especially up hills, so was just sensible and called it a day.
Think there is link with me where my fat noname socks and when I get pain in my arches,because this is the only time I get it. Could do with some exercises to help my arches anyway, anyone got any?
Running 3:38 [2] 0.5 km (7:16 / km)
Jog to the start with Barty.
Tuesday Jul 2, 2013 #
Running 43:52 [5] 8.47 km (5:11 / km) +30m 5:05 / km
Striders
2*(1000,2*500,3*200)
1000's: 3 15,3 16
500's: 1 32, 1 34, 1 35, 1 34
200's: 29 28 28 28 28 27
Bit more extra recovery between the sets to get some more quality times.
Pissing it down, but good session and just tooking in behind jack, really enjoyed it.
tougher conditions but running slightly faster time so all good!
2*(1000,2*500,3*200)
1000's: 3 15,3 16
500's: 1 32, 1 34, 1 35, 1 34
200's: 29 28 28 28 28 27
Bit more extra recovery between the sets to get some more quality times.
Pissing it down, but good session and just tooking in behind jack, really enjoyed it.
tougher conditions but running slightly faster time so all good!
Running 23:02 [2] 2.83 km (8:08 / km) +16m 7:55 / km
WU, drills, strides and CD.
Monday Jul 1, 2013 #
Running 21:32 [2] 4.23 km (5:05 / km) +127m 4:26 / km
Easy run, beaut weather...loved it!
Strength & Conditioning 25:00 [3]