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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Jan 3, 2016:

activity # timemileskm+m
  Running8 6:52:29 45.69(9:02) 73.53(5:37) 905
  Orienteering3 1:53:42 10.36(10:58) 16.67(6:49) 416
  Total8 8:46:11 56.05(9:23) 90.21(5:50) 1321
  [1-5]8 8:41:30

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

Orienteering 52:00 [3] 7.0 km (7:26 / km) +227m 6:24 / km

Trains

Running 15:00 [2] 2.5 km (6:00 / km)

Running 30:44 [2] 6.34 km (4:51 / km) +72m 4:35 / km

Recovery on trails.

Saturday Jan 2, 2016 #

Running 2:00:00 [1] 20.0 km (6:00 / km)

Out for like nearly 4 hours checking controls for BW.

Friday Jan 1, 2016 #

Running 44:09 [3] 10.0 km (4:25 / km)

HANGINNNNN'

Note

Keeping it easy before Aviemore because I'm still ill. Well enough to do easy stuff though.

Thursday Dec 31, 2015 #

Running 45:00 [2] 9.5 km (4:44 / km)

Easy with Harri and Sash, did a extra 15 on my own.

Wednesday Dec 30, 2015 #

11 AM

Running 7:46 intensity: (43 @0) + (2:09 @1) + (3:49 @2) + (1:05 @3) 1.28 km (6:04 / km)
ahr:130 max:167

Orienteering 42:25 intensity: (2:12 @0) + (1:00 @1) + (4:07 @2) + (31:54 @3) + (3:12 @4) 5.43 km (7:49 / km) +160m 6:49 / km
ahr:162 max:181

Running 24:14 intensity: (1:46 @0) + (4:46 @2) + (17:09 @3) + (33 @4) 2.79 km (8:42 / km) +85m 7:33 / km
ahr:161 max:178

6 PM

Running 32:00 [2] 7.0 km (4:34 / km)

Felt shite. Too much, too soon.

Tuesday Dec 29, 2015 #

10 AM

Running 1:16:11 [3] 11.62 km (6:33 / km) +721m 5:00 / km

Solo hilly run on some on the Coniston fells. Solid 40 minutes of climbing. Got a little lost when the cloud came down and accidently took the wrong path and went the opposite way for 5 minutes, realised pretty soonish though and climbed to the top of the ridge and started heading back towards the old man. Then descended down the tourist path, probably my favourite descent in the whole of the lakes. You can absolutely fly down and skate over the slate at the full pelt while tourists just stand by in awe. Enjoyed this a lot.

Lungs feel better, not 100% but not so far off. HR monitor didn't work again!

Monday Dec 28, 2015 #

11 AM

Running 6:15 [2] 0.78 km (8:03 / km) +2m 7:57 / km

Orienteering 19:17 [4] 4.24 km (4:33 / km) +29m 4:24 / km

Turkey Race 2
Was going to take this easy but couldn't resist pushing the pace a little. Missed the mass start so a solo run. Finished the course and after about 3 minutes had an absolute phlegm fest. I do feel a lot better in myself but hoping this was me just clearing the pipes and not driving it further into my chest.

HR monitor wasn't on for some reason, so can't see how ridiculously high my HR probably was.

Running 52 intensity: (23 @1) + (29 @2) 0.08 km (10:34 / km) +2m 9:25 / km
ahr:132 max:144

Running 10:18 intensity: (1:21 @1) + (59 @2) + (7:58 @3) 1.65 km (6:15 / km) +23m 5:51 / km
ahr:161 max:176

This was a really slow cool down with Ali and HR was still very high....

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