Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	6	4:01:02	31.19	(7:44)	50.2	(4:48)	270
Orienteering	2	3:00:04	15.35	(11:44)	24.71	(7:17)	684
Total	6	7:01:06	46.55	(9:03)	74.91	(5:37)	954

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Sunday Nov 30, 2014 #

Orienteering 1:24:05 [3] 11.34 km (7:25 / km) +325m 6:29 / km

Holme Fell Long Training,

Took it steady, not very tired at the end so a good sign aerobic base is coming along well. Main foucs was on routechoice today and went pretty well, think I missed one routechoice back onto the fell where I could of taken a path instead of slogging through a marsh. Some legs switched off a bit and lack of plan, need to force myself to plan when it comes to nearer the end of a training/race.

Running 15:00 [3] 3.0 km (5:00 / km)

Saturday Nov 29, 2014 #

Orienteering 21:30 [3] 2.5 km (8:36 / km) +103m 7:08 / km

Graythwaite.

Clean orienteering, Slow running: my shoe was literally falling apart so running was a bit of an effort to stay on my feet.

Orienteering 13:15 [3] 1.58 km (8:23 / km) +64m 6:58 / km

Contour only.

Ran this one hard with Mark and Andrew, flowing really well, caught up mark by two minutes, small 10s miss in the green, must use my commpass more strictly!

Running 10:00 [2] 1.13 km (8:51 / km)

Warm up with Beth some on track, some in terrain.

Orienteering 15:18 [3] 2.45 km (6:15 / km) +41m 5:46 / km

Attack point exercise on Bishops Wood.

Orienteering 22:31 [3] 3.04 km (7:24 / km) +71m 6:38 / km

Re running some of the middle, mostl easly ran the two legs that I mucked up hard.

Orienteering 23:25 [4] 3.8 km (6:10 / km) +80m 5:35 / km

Middle training

Ran this hard, all was going really well until I started orienteering from a control ahead of myself got really confused and then realised so just carried on ooops.

Running 10:00 [2] 1.54 km (6:30 / km) +36m 5:49 / km

Running 5:00 [2] 0.7 km (7:09 / km)

Running between starts.

Friday Nov 28, 2014 #

Running 35:32 [3] 7.63 km (4:39 / km) +49m 4:31 / km

Easy with Ben. Calf a bit stiff but not as bad I thought.

Thursday Nov 27, 2014 #

Note
(injured)

Calf hurting, resting and stretching it. No long run again :(

C • Let me guess... 3

Wednesday Nov 26, 2014 #

Running 34:00 [4] 8.0 km (4:15 / km)

Track session
6m [2m] 2(3) [90s] 4(90s) [1m] 6m

enjoyed it, wore spikes and was so much faster because the track is so slippy at this time of year.

Garmin died so guess at distance

Running 25:00 [2] 3.0 km (8:20 / km)

warm up, drills and strides. Cool down.

Note

Calves stiff, right one a bit worse....hopefully haven't pulled it.

Tuesday Nov 25, 2014 #

Running 1:03:58 [3] 15.06 km (4:15 / km) +118m 4:05 / km

Steady run, did the route Mark showed me: Union Canal-Walkway of Leith. Nice run, got a bit lost on the numerous paths around Walkway of Leith. Good Pace :)

C • WoL 2

Monday Nov 24, 2014 #

Running 36:32 [3] 9.14 km (4:00 / km) +67m 3:51 / km

Run with James,Ben,Callum and Ross. Split off to me James and Ben. James pushing the pace tonight, not much energy from no lunch and a bowl of weetos at 5pm....

C • food 2

Running 6:00 [1] 1.0 km (6:00 / km)

To cse and back.

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