Training Log Archive: WillRiggIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
Orienteering 1:20:00 [3] 9.0 km (8:53 / km)
Good training in proper rough arse area. Legs tired and very tight hamstrings today.
Gaffled 4 man starts x 2 ok on first,better on the second.
2 x corridor exericses.
Clock relay (me and joe smashed it)
Chasing start
Gaffled 4 man starts x 2 ok on first,better on the second.
2 x corridor exericses.
Clock relay (me and joe smashed it)
Chasing start
Running 20:00 [2] 3.5 km (5:43 / km)
Warming up and down + drills.
Saturday Jan 18, 2014 #
Strength & Conditioning 1:00:00 [2]
Flexibility,power,plyometrics,functional strength etc. In the Sedburgh School GYM.
Running 30:00 [5] 6.0 km (5:00 / km)
Hills
6 x shallow gradient (15s)
4 x steep gradient (13s)
WU around sedburgh.
6 x shallow gradient (15s)
4 x steep gradient (13s)
WU around sedburgh.
Running 40:00 [3] 7.0 km (5:43 / km)
WU around Sedburgh
Acidois trainining: 3 x 6 x 70m turnabouts
WD around sedburgh then jog to accomadation with Olly
Acidois trainining: 3 x 6 x 70m turnabouts
WD around sedburgh then jog to accomadation with Olly
Friday Jan 17, 2014 #
Note
(rest day)
Thursday Jan 16, 2014 #
Running 55:30 [3] 10.73 km (5:10 / km)
Nice run on Birkrigg with mike.
Wednesday Jan 15, 2014 #
Strength & Conditioning 50:00 [3]
Gym
Running 15:45 [3] 3.8 km (4:09 / km)
10 min threshold @ 3:30 k pace with warm up and down
Tuesday Jan 14, 2014 #
Running 7:30 [2] 1.5 km (5:00 / km)
Running 45:17 [5] 9.2 km (4:55 / km)
9 x long hill reps
Running 20:00 [2] 3.0 km (6:40 / km)
WU,drills and strides.
Strength & Conditioning 10:00 [3]
Monday Jan 13, 2014 #
Note
(rest day)
Too busy to do anything.