Training Log Archive: WillRiggIn the 7 days ending Sep 28, 2014:
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Sunday Sep 28, 2014 #
Orienteering 39:59 [3] 6.67 km (6:00 / km) +50m 5:47 / km
JIRC's Relay: Great to win! bit shakey to start, and some misses, wasted a bit of time using my compass too much. Was able to cruise the last km and jog in with the boys, great team effort, matt kepy us in the bunch, ali smashed it and I opened the gap to 2nd.
Running 15:33 [3] 2.5 km (6:13 / km)
Saturday Sep 27, 2014 #
Orienteering 57:20 [4] 6.74 km (8:30 / km) +360m 6:43 / km
JIRC's Individual: 3rd
bit sloppy after spectator so threw away a chance of 2nd, lost about 2 minutes in the first half of the course aswell. solid performance though and nav was generally controlled, bit slow on the hills.
bit sloppy after spectator so threw away a chance of 2nd, lost about 2 minutes in the first half of the course aswell. solid performance though and nav was generally controlled, bit slow on the hills.
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and long cool down with sasha.
Friday Sep 26, 2014 #
Running 29:30 [2] 5.15 km (5:44 / km)
Jog around campus trail, threw in a couple sprints. Hamstrings extremely tight from track, legs a bit fatigued as well after some hard sessions consecutively. Will see how it goes at JIRC's maybe trained at a bit too high of an intensity this week.
Thursday Sep 25, 2014 #
Note
(rest day)
Wednesday Sep 24, 2014 #
Running 52:03 [3] 2.5 km (20:49 / km)
HWU Athletics
Sprints, 4 x 100 relay, plyometrics
Sprints, 4 x 100 relay, plyometrics
Running 24:15 [5] 5.78 km (4:12 / km)
2 x 2min, 2 x 4min, 2 x 400
2's at like 3:00 m/km 4's at 3:20 m/km 65 secs for 400
Tired legs from doing pretty pacey sessions this week.
2's at like 3:00 m/km 4's at 3:20 m/km 65 secs for 400
Tired legs from doing pretty pacey sessions this week.
Running 5:00 [2] 0.8 km (6:15 / km)
shuffle around the track to cool down.
Tuesday Sep 23, 2014 #
Orienteering 13:41 [4] 3.44 km (3:59 / km) +20m 3:52 / km
Sprint training around campus. Got caught out once.
Running 15:00 [2] 3.0 km (5:00 / km)
Jog around campus trail and then cool down back to my hall.
Monday Sep 22, 2014 #
Running 47:48 [3] 11.0 km (4:21 / km) +41m 4:16 / km
HWU Athletics
Jog down to canal, 15 mins out then turn back and another 15 minutes back to starting point. Ran at threshold. Then back to campus. Intervals on Wednesday down at the track.
4 decent runners tonight.
Jog down to canal, 15 mins out then turn back and another 15 minutes back to starting point. Ran at threshold. Then back to campus. Intervals on Wednesday down at the track.
4 decent runners tonight.