Training Log Archive: WillRiggIn the 7 days ending Apr 19, 2015:
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Sunday Apr 19, 2015 #
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Orienteering 45:00 [5] 8.5 km (5:18 / km) +150m 4:52 / km
(sick)
BOC Relays
Right at the front at 2, I was then a nob and followed spongey on his gaffle(should of checked my compass) lost like two mins. Slowly dragged people back and then finished reasonably strongly to take Nathan. Felt about 70% today. Beat SHUOC though which is the most important thing. Had another coughing fit when I finished. Going to do very few high intensity sessions next week.
Right at the front at 2, I was then a nob and followed spongey on his gaffle(should of checked my compass) lost like two mins. Slowly dragged people back and then finished reasonably strongly to take Nathan. Felt about 70% today. Beat SHUOC though which is the most important thing. Had another coughing fit when I finished. Going to do very few high intensity sessions next week.
Note
Not worried about this weekend. Felt shitty all week and this had a mental effect on me as well, I think the focus wasn't there before I even started the race on Saturday, i didn't feel in the same mind frame as I did in the JK/and the confidence wasn't there either.
I did however achieve a good mileage for the week and I will increase this next week. Time to start getting a bit more focused for the weekend racing and look to gain confidence from doing well at these races. Continue the solid mileage and get stronger.
I've been in a trough this week and it's now time to climb that hill to the peak.
I may have lost the battle but I haven't lost the war - Will Rigg 19/04/15
I did however achieve a good mileage for the week and I will increase this next week. Time to start getting a bit more focused for the weekend racing and look to gain confidence from doing well at these races. Continue the solid mileage and get stronger.
I've been in a trough this week and it's now time to climb that hill to the peak.
I may have lost the battle but I haven't lost the war - Will Rigg 19/04/15
Saturday Apr 18, 2015 #
Orienteering 1:20:00 [3] 12.95 km (6:11 / km) +385m 5:23 / km
(sick)
Felt really weak after the road crossing and was just loosing concentration because of it and making silly mistakes on pretty much every control, lost any kind of rhythm with my orienteering and focus was just out of the window. Lungs felt really tight and had a coughing fit when I finished, still obviously haven't gotten over this cold. Very bunged up.
Running 25:00 [2] 2.8 km (8:56 / km)
Warm up around 4 controls of model and then drills and strides.
Running 5:00 [2]
Attempted a warm down,sacked it off.
Friday Apr 17, 2015 #
Running 30:16 [2] 6.16 km (4:55 / km)
Easy run along a riverside path in Hereford after travelling.
Thursday Apr 16, 2015 #
Running 1:00:00 [2] 11.63 km (5:10 / km) +150m 4:51 / km
Easy 60. Plan was for a long run 75-90m but decided it wouldn't be wise. Even though I'm just training through this week for the British Champs; I have added in morning runs to my training for the first time, so I didn't want to put too much on the stress on the body and feel really shite for Sunday hence cutting it short tonight. Calf feeling a little bit better. Cold begging to clear up.
Wednesday Apr 15, 2015 #
Note
Calf been rather tight since Monday and also trying to get rid of a cold at the moment, luckily everything is just easy running until British with the exception of tonights LOC wednesday event which I might take a little harder. Felt like it loosened off a bit after rolling yesterday.
Got a rather early start time compared to most the boys on Saturday and I really don't know why...
Got a rather early start time compared to most the boys on Saturday and I really don't know why...
10 AM
Running 32:11 [2] 6.05 km (5:19 / km)
Easy with Bangus before he goes back to uni :(
6 PM
Running 20:00 [2] 3.5 km (5:43 / km)
Warm up (very steep) and cool down.
Orienteering 30:52 [4] 5.0 km (6:10 / km) +195m 5:10 / km
LOC evening event.
Tricky little middle distance type course, really enjoyed it, steep slope with lots of platforms on making sure you had to concentrate pretty hard. One big mistake of about 1:10 at end of the course, tricky leg and was just too high, lacked a plan at the end of the leg and just didn't drop down enough.
Physically a bit tired on the hills.
Tricky little middle distance type course, really enjoyed it, steep slope with lots of platforms on making sure you had to concentrate pretty hard. One big mistake of about 1:10 at end of the course, tricky leg and was just too high, lacked a plan at the end of the leg and just didn't drop down enough.
Physically a bit tired on the hills.
Tuesday Apr 14, 2015 #
Running 58:36 [3] 10.17 km (5:46 / km) +464m 4:42 / km
Steady run with Mike around Bigland-haverthwaite loop with an extra terrain loop added on the end. Tried hard on the climbs and then cruised the rest. Bit tired from intervals and right calf a bit right, rolling as i type.
Monday Apr 13, 2015 #
6 PM
Running warm up/down 9:50 [1] 1.94 km (5:04 / km)
Running 43:51 [5] 10.53 km (4:10 / km)
Absolutely Disgusting session.
2 sets of 1000(threshold), 4 x 800 1:30 recovery, 45sec recovery, 1:15 recovery,1:45 recovery, 500m jog between sets.
1000's: 3:26,3:23
800's: 2:36,:39,:39,:39,:39,:39,:38,:37
Looking at gps 800's were a little longer than the markers.
Felt Strong and times were consistent so pretty happy! Bit windy. Ran on my own as Phil was miles ahead of me.
2 sets of 1000(threshold), 4 x 800 1:30 recovery, 45sec recovery, 1:15 recovery,1:45 recovery, 500m jog between sets.
1000's: 3:26,3:23
800's: 2:36,:39,:39,:39,:39,:39,:38,:37
Looking at gps 800's were a little longer than the markers.
Felt Strong and times were consistent so pretty happy! Bit windy. Ran on my own as Phil was miles ahead of me.
Running 28:36 [2] 3.8 km (7:32 / km)
Warm up and then drills and strides.