Training Log Archive: WillRiggIn the 7 days ending Feb 23, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 23, 2014 #
Note
(rest day)
Decided I hadn't recovered fully, so having another one.
Saturday Feb 22, 2014 #
Running 51:00 [3] 11.0 km (4:38 / km)
Easy longish run. Time to take it a bit easier before VO2 max test on tuesday.
Friday Feb 21, 2014 #
Note
(rest day)
105km in the last 7 days, deserved rest day.
Thursday Feb 20, 2014 #
Running 25:09 [2] 3.07 km (8:12 / km)
Warm up jog,drills and strides.
Running 28:46 [4] 8.0 km (3:36 / km)
2 x 2.5miles @threshold pace
Running 10:00 [2] 1.6 km (6:15 / km)
Recoveries x 2
Running 8:00 [2] 1.2 km (6:40 / km)
Cool down laps with Hollie and Phil
Wednesday Feb 19, 2014 #
Running 30:01 [2] 5.54 km (5:25 / km)
Easy on Birkrigg, wishing I was back in Spain.
Tuesday Feb 18, 2014 #
Running 20:00 [2] 4.0 km (5:00 / km)
Easy along the coastline back to the hotel with Ida,Emil and Florian... absolutley beautiful day - this is what makes training camps! followed by a dip in the sea!
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
Orienteering 27:00 [4] 5.2 km (5:12 / km) +100m 4:44 / km
Mass start race,
Smashed the first control and beat everyone else to it(On my gaffle,including William Lind), pretty good flow leading florian around until I had a muchhh longer gaffle, after that I couldn't catch him up,a few small misses of 5/10 secs. Just a bit behind Jacob and Emil towards the finish, caught them up with a route choice to last control and beat Jacob but milliseconds behind Emil. Good fun legs too tired to run full speed but better than last afternoon. Good finish to the training camp.
Smashed the first control and beat everyone else to it(On my gaffle,including William Lind), pretty good flow leading florian around until I had a muchhh longer gaffle, after that I couldn't catch him up,a few small misses of 5/10 secs. Just a bit behind Jacob and Emil towards the finish, caught them up with a route choice to last control and beat Jacob but milliseconds behind Emil. Good fun legs too tired to run full speed but better than last afternoon. Good finish to the training camp.
Monday Feb 17, 2014 #
Orienteering 1:30:34 [3] 15.05 km (6:01 / km) +250m 5:33 / km
O training on model area
Corridor exercise,contours only and a compass- just the control circle used.
Corridor exercise,contours only and a compass- just the control circle used.
Orienteering 31:20 [4] 7.22 km (4:20 / km)
Orienteering intervals
Very fun, absolutely dieing by the end of it though!
Very fun, absolutely dieing by the end of it though!
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)