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Training Log Archive: WillRigg

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Running5 3:10:23 19.91(9:34) 32.05(5:56)
  Orienteering3 1:54:07 13.75(8:18) 22.13(5:09) 689
  Strength & Conditioning1 50:00
  Cross training1 20:00 3.42(5:51) 5.5(3:38)
  Total6 6:14:30 37.08 59.68 689

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MoTuWeThFrSaSu

Sunday Apr 13, 2014 #

Running 11:15 [2] 2.05 km (5:29 / km)

WU and CD for the sprint.

Orienteering 13:31 [4] 3.42 km (3:57 / km) +65m 3:37 / km

Sprint course in Windermere. Massive confidence booster, good flow all the way and taking the right routes par maybe one route choice looked quite samey though, one 5/10s hesitation.

Orienteering 31:33 [3] 4.88 km (6:28 / km) +272m 5:03 / km

Loughrigg 1:15000 training. Happy with how this went, feeling strong on the hills again

Running 42:45 [3] 7.0 km (6:06 / km)

Nice climb up to the start, lovely views. Pleasant descent and then some jogging to properly cool down.

Note

Awesome weekend training with Angus. Now for some easy/maybe rest days up till the JK, doing the model on thursday. Tempted to do the LOC event on Wednesday as it's open fell, but don't want to be too tired for the Jk, may do it.... but just jog around.

Saturday Apr 12, 2014 #

Orienteering 30:00 [4] 7.0 km (4:17 / km)

Sprint training. Rusty first course and then a better second course.Very hilly second course! Distance a guess and time generalised because Garmin died.

Running 20:00 [2] 4.0 km (5:00 / km)

WU and CD with the Dobinator

Friday Apr 11, 2014 #

Note
(rest day)

Route from Wednesday's race. http://www.loc.routegadget.co.uk/rg2/#59

Thursday Apr 10, 2014 #

Cross training 20:00 [1] 5.5 km (3:38 / km)

Easy.

Strength & Conditioning 50:00 [3]

Wednesday Apr 9, 2014 #

Orienteering 39:03 [4] 6.83 km (5:43 / km) +352m 4:33 / km

Middle training - Tover common loc event

Legs were pretty shot, one small miss of 15s when I was overtaking angus and was just getting a bit keen. Happy with this performance,nav was good and was taking good racing lines, nipped gus at the end with some nice route choices.

http://www.lakeland-orienteering.org.uk/uploads/co...
C • 4 minutes! 10

Running 15:00 [1] 2.0 km (7:30 / km)

Tuesday Apr 8, 2014 #

Running 27:45 [5] 6.2 km (4:29 / km)

2 x (3x500 1x800)
1:20,1:19,1:20 2:29

1:23 1:23 1:21 2:29

Running 22:50 [2] 3.04 km (7:31 / km)

Drills and warm up.

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

Monday Apr 7, 2014 #

Running 18:35 [2] 3.12 km (5:57 / km)

Running 10:27 [3] 1.0 km (10:27 / km)

10 x 10 sec hils with JK map, walk back down.

Running 16:46 [2] 2.64 km (6:21 / km)

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