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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Nov 8, 2015:

activity # timemileskm+m
  Running13 7:28:31 50.76(8:50) 81.7(5:29) 1349
  Strength & Conditioning4 3:00:00
  Orienteering2 1:48:09 10.09(10:43) 16.25(6:39) 483
  Cross training1 15:00
  Total15 12:31:40 60.86 97.94 1832
  [1-5]15 11:08:12

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MoTuWeThFrSaSu

Sunday Nov 8, 2015 #

10 AM

Running 3:18 intensity: (1 @0) + (1:14 @1) + (2:03 @2) 0.68 km (4:53 / km) +1m 4:51 / km
ahr:133 max:145

Running 7:20 intensity: (58 @0) + (3:18 @1) + (3:04 @2) 0.51 km (14:28 / km) +9m 13:17 / km
ahr:122 max:146

Orienteering 1:11:36 intensity: (2:44 @0) + (2:40 @1) + (7:18 @2) + (56:38 @3) + (2:16 @4) 10.45 km (6:51 / km) +243m 6:08 / km
ahr:162 max:179

Going okay, caught someone, switched off, made a timely mistake, got very cold, went home. (will write some more later)
11 AM

Running 3:13 intensity: (8 @0) + (1:33 @2) + (1:32 @3) 0.4 km (8:07 / km) +12m 7:03 / km
ahr:150 max:158

Saturday Nov 7, 2015 #

11 AM

Running 16:26 intensity: (1:16 @0) + (2:21 @1) + (11:59 @2) + (50 @3) 2.68 km (6:07 / km) +30m 5:48 / km
ahr:132 max:155

Orienteering 36:33 intensity: (3:14 @0) + (29 @1) + (10 @2) + (1:00 @3) + (17:09 @4) + (14:31 @5) 5.8 km (6:18 / km) +240m 5:13 / km
ahr:180 max:189

Simpson Ground Middle,

1 miss at 5 (30s) a few dodgy lines getting caught up in a lot of windblown. Physically didn't feel very sharp today and was struggling to power through the terrain. Don't know if this is just due to the lack of terrain running or maybe slightly ill at the moment, felt like I have a cold starting possibly. Caught Purko near the end but he was running really strongly! So couldn't overtake him.

Watched stopped at 20mins so don't have HR data for whole thing, seems like I was working hard though. Needed a better warm up today, didn't have time for drills and strides to get HR up(My own fault)

Overall still quite satisfied though some decent orienteering here and there, Still need to plan ahead a bit better, was more concentrated on nailing it to the Control flag and not looking at the next leg.

Fair do's to ma boy Dane though, was smashing it today!

Running 19:29 intensity: (40 @0) + (6:13 @1) + (8:37 @2) + (3:59 @3) 2.09 km (9:20 / km) +89m 7:42 / km
ahr:137 max:161

4 PM

Running 45:00 intensity: (2:49 @0) + (5:24 @1) + (21:37 @2) + (15:10 @3) 7.97 km (5:39 / km) +184m 5:04 / km
ahr:145 max:171

Easy run on Birkrigg with Dane, got a few a good hills in. Met Harry Stainton out so ran around with him for a few loops, good to catch up!

Friday Nov 6, 2015 #

Strength & Conditioning 30:00 [0]

Cross training 15:00 [1]

Note
(rest day)

I had a nosebleed today, I conclude rest makes me a weaker person.
C • rest 4

Thursday Nov 5, 2015 #

Strength & Conditioning 1:00:00 [1]

Circuits Gym:
Glute + Hammy exercises
Dot drills
Box jumps (20 double, 10x10 single)
25 pull ups(5 x 5)
40 (12, 20, 20, 20,) OH Press

Performance Gym:
4x5 BS 40, 50, 60, 70
4x5 BP 42.5, 45, 45, 47.5(did one, not as big as MP and CH) kg

Core Circuit: 2 x 30:15 (90s)
Plank side pulse
Toe Touch
Windscreen
Plank spiderman
Dead Bug
Plank leg raise
6 AM

Running 16:09 [2] 3.21 km (5:02 / km) +31m 4:48 / km

To the CSE and back. Shuffling.
5 PM

Running 44:44 intensity: (2:15 @0) + (7:49 @1) + (29:12 @2) + (5:28 @3) 7.79 km (5:44 / km) +166m 5:11 / km
ahr:138 max:165

Easy day. Checking out the TT.

Wednesday Nov 4, 2015 #

Note

Smashed some vitimins and got a good night sleep last night, slept like a log! Throat all cleared up now :)
2 PM

Running 1:42:12 intensity: (4:40 @0) + (4:05 @1) + (55:01 @2) + (35:01 @3) + (3:25 @4) 17.89 km (5:43 / km) +635m 4:51 / km
ahr:151 max:180

EUOC Long Hilly run.
4 Dirty climbs in total, absolutely broke on the last one, made sure I kept the legs ticking over though, quads feeling pretty fucked! Body telling me I need a few easy days I think.

Tuesday Nov 3, 2015 #

Note

Little tickle in my throat atm, guessing the cause of this is from getting two late nights in a row. Think I need to nap midday or after tomorrows long run to catch up on some.
7 AM

Running 39:45 intensity: (1:18 @0) + (1:17 @1) + (33:50 @2) + (3:20 @3) 8.01 km (4:58 / km) +35m 4:51 / km
ahr:140 max:155

MMMC.
5 PM

Running 13:39 intensity: (1:10 @0) + (5:02 @1) + (7:27 @2) 2.76 km (4:57 / km) +2m 4:56 / km
ahr:126 max:145

Running 40:10 intensity: (1:43 @0) + (6 @1) + (6:07 @2) + (19:43 @3) + (12:31 @4) 9.93 km (4:03 / km) +3m 4:02 / km
ahr:168 max:183

EUOC farlteck
2 x 5min [2min] 3 x 3min [1min]
2 x 5min [2min] ETEC

Only member of the ETEC tonight.

Looking for heart rate of 180 tonight. Looking at my graph, think I ran to much at intensity 3? or potentially heart rate just taking a bit of time to get up to the right level. Lost a bit of quality on the last rep when I was chased by a fat bastard of a dog.

Running 8:00 [2] 1.0 km (8:00 / km)

Drills and strides.

Running 14:20 intensity: (32 @0) + (46 @1) + (5:58 @2) + (7:04 @3) 2.9 km (4:56 / km) +51m 4:32 / km
ahr:149 max:167

6 PM

Running 6:00 [3] 0.6 km (10:00 / km)

6 x Sprints. Focussing on running upright,leg turnover and acceleration.

Monday Nov 2, 2015 #

6 AM

Running 7:49 [2] 1.55 km (5:02 / km) +13m 4:50 / km

7 AM

Running 48:31 [2] 9.1 km (5:20 / km) +77m 5:07 / km

Strength & Conditioning 30:00 [0]

New session we are doing on Monday morning now. Mobility/drills with Triathlete Coach Alister. Feeling pretty spiritual.
5 PM

Running 12:26 [2] 2.63 km (4:43 / km) +11m 4:38 / km

Strength & Conditioning 1:00:00 [1]

WU
Downward dog + Inch worm x 6
Hip mobility + shoulder stack 6x6
Medball overhead bounce x 20
Crunches x 20
SL Dips and SL Balance 2 x 2 x 6+6

Plyo - hurdles then ladder:
Hopscotch x 4
Leg in/out 4 x 4
Icky x 4
Rev Icky x4

DL focussing on form 3 x 8 40kg

Core Circuit 2 x 30s:13s (90s)
Bicycle
V-sit
Russian Twist
Leg lift
Windscreen
Plank side touch
Deadbug

Core felt stronger this time around, progress :)

Stretching

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