Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m
Running	5	3:04:07	21.03	(8:45)	33.85	(5:26)	200
Orienteering	2	2:35:40	11.2	(13:54)	18.03	(8:38)	765
Strength & Conditioning	1	1:10:00
Cross training	1	23:00	7.0	(3:17)	11.27	(2:03)
Total	6	7:12:47	39.24		63.15		965

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Sunday Mar 2, 2014 #

Running 26:48 [5] 4.75 km (5:39 / km) +200m 4:40 / km

Terrain Time trial. -4s dropping my dibber.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Running 6:00 [2] 1.0 km (6:00 / km)

Running 5:00 [2] 1.0 km (5:00 / km)

Orienteering 45:00 [4] 6.0 km (7:30 / km) +200m 6:26 / km

3 x 1k Relay training. (+recoveries)

Full speed, no mistakes. back 1st on every leg.

Running 12:00 [2] 1.5 km (8:00 / km)

Looking for an injured Matt Galloway with Tim and Callum.

Saturday Mar 1, 2014 #

Running 7:00 [2] 1.0 km (7:00 / km)

Orienteering 59:19 [3] 6.14 km (9:40 / km) +250m 8:02 / km

Graithwaite,
Line course went well small slip at the start.
Fine orienteering pretty good, miss in the green.
Slope course good first 6 but then it all went tits up.

Orienteering 40:54 [3] 4.31 km (9:29 / km) +315m 6:57 / km

Rusland Beeches,

Very in control of my orienteering. Nice tricky orienteering.Only two misses.

Orienteering 10:27 [4] 1.58 km (6:37 / km)

Alternate legs with joe - race pace. Shifting through the forest nicely, little 10s slip on 7.

Running 7:00 [1] 0.5 km (14:00 / km)

Thursday Feb 27, 2014 #

Running 22:00 [4] 5.41 km (4:04 / km)

Threshold on underlating/ small hills route on Birkrigg.

2(10) [2:00]

Feeling rather tired.

Running 5:40 [2] 1.12 km (5:04 / km)

Running 5:01 [2] 0.71 km (7:04 / km)

Wednesday Feb 26, 2014 #

Cross training 23:00 [5] 7.0 mi (3:17 / mi)

2 x 5(1) [30]
[2:00] between sets

High gear. Leg strength. Found it tough.

Strength & Conditioning 1:10:00 [3]

Need to start doing a bit of S & C everynight again.
Did my normal lot of stuff, but most exercises felt a little harder than normal.

Tuesday Feb 25, 2014 #

Running 22:00 [4] 5.8 km (3:48 / km)

Physiological testings:

Lactate and V02 max

Lactate has improved by a level so that's positive.
V02 max: 70.1 (preliminary) which is not bad,better than last time. Felt like I could of done another 30secs perhaps,but I always say that.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Monday Feb 24, 2014 #

Running 25:38 [2] 5.06 km (5:04 / km)

Easy with a effort up the hill and some strides.

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