Training Log Archive: WillRiggIn the 7 days ending Feb 21, 2016:
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Sunday Feb 21, 2016 #
9 AM
Running 15:01 [2] 1.37 km (10:57 / km) +1m 10:54 / km
Orienteering 30:17 [4] 5.13 km (5:55 / km) +219m 4:52 / km
BUCS Relay - 4th
Back in the main pack behind Kris J,Brutus,Matt E and Ben M. Considering the circumstances this was pretty amazing - up there for a lot of the relay and leading some bits of it and actually feeling great at some points. Started to get dropped when I started getting a really bad stitch at 14 so was about 15s down. Died a bit towards the end where the night before was definitely making a difference must of lost like 20s to the boys in the last 200m lol. Loads of fun though and starting to like first leg a lot. Finished the race and felt like I was going to pass out or die for a good twenty minutes.
Back in the main pack behind Kris J,Brutus,Matt E and Ben M. Considering the circumstances this was pretty amazing - up there for a lot of the relay and leading some bits of it and actually feeling great at some points. Started to get dropped when I started getting a really bad stitch at 14 so was about 15s down. Died a bit towards the end where the night before was definitely making a difference must of lost like 20s to the boys in the last 200m lol. Loads of fun though and starting to like first leg a lot. Finished the race and felt like I was going to pass out or die for a good twenty minutes.
Saturday Feb 20, 2016 #
1 PM
Running 28:55 3.52 km (8:13 / km) +79m 7:23 / km
ahr:140 max:172
Orienteering 1:04:40 12.18 km (5:18 / km) +241m 4:50 / km
ahr:180 max:190
BUCS - 10th
Felt like I tapered down well for this and the sharpening session on Thursday worked well along with some drills on the friday which loosened the legs off. Eating went well also, lots of porridge for breakfast and then a banna 2 hours before and then half one one an hour before.
Lost about 10s to 1, thought the mapping was a bit weird so hesitant upon attacking the last part of the leg. Lost another 10s from hesitating on whether to go left or right on 2, I went left. I think I was just hesistant because the bracken was down which made the right choice slightly tempting for a moment.
Long leg flying around the track to start with and feeling fast! Should of pooned it more straight when going across the open, think I lost about 30s. Didn't consider the road option either. 6-7 although it doesn't show it very well nearly started orienteering 7-8 so started heading off in the wrong direction then nailed it back to catch up mikey and ended up being a bit high to the control +25s (who I just caught up after him fannying around at the end of the long leg).
Pushed hard from here and then had some of my best splits of the race. Past baba through the spectator, then went on to fuck 15 hard and dropped a minute, bearing was awful as I was meaning to head for the big path was really confused of what I did so just had to jump on the back of baba until I understood. Still hadn't really recovered from this and wasn't focusing, saw mikey and jumped onto the back of him only for us all to miss it. 16 still not doing my own thing and got onto the back of chicken again and we ended up a little too high dropping about 15s.
Got my act together from here and started oing well again until 20 where the only time I had a bad picture of what I was looking for, was hesistant enough for mikey to catch me up. Was tiring here so just followed him out of the control and instead of oing for myself - just followed him straight, think path route may have been faster for me.Lost about 20s here. Then got ahead and just grinded it out to the finish.
Main time losses occurring when I was getting distracted by other people today and loosing a bit of focus after spectator. Lots of positive though and feeling strong for 60 mins so should be in good shape by the time the JK comes around though. Had a very good middle section for 5/6 controls where my pace was high and I was on top of the nav, planning ahead well.Think if i can replicate this is other races I can be right up there.
A reasonable race though in southern terrain which I'm not usually the best in. 3rd out of the jwoc boys so seeing this as a good stepping stone to the selection races. On the right track. Lost about 3mins in total.
Felt like I tapered down well for this and the sharpening session on Thursday worked well along with some drills on the friday which loosened the legs off. Eating went well also, lots of porridge for breakfast and then a banna 2 hours before and then half one one an hour before.
Lost about 10s to 1, thought the mapping was a bit weird so hesitant upon attacking the last part of the leg. Lost another 10s from hesitating on whether to go left or right on 2, I went left. I think I was just hesistant because the bracken was down which made the right choice slightly tempting for a moment.
Long leg flying around the track to start with and feeling fast! Should of pooned it more straight when going across the open, think I lost about 30s. Didn't consider the road option either. 6-7 although it doesn't show it very well nearly started orienteering 7-8 so started heading off in the wrong direction then nailed it back to catch up mikey and ended up being a bit high to the control +25s (who I just caught up after him fannying around at the end of the long leg).
Pushed hard from here and then had some of my best splits of the race. Past baba through the spectator, then went on to fuck 15 hard and dropped a minute, bearing was awful as I was meaning to head for the big path was really confused of what I did so just had to jump on the back of baba until I understood. Still hadn't really recovered from this and wasn't focusing, saw mikey and jumped onto the back of him only for us all to miss it. 16 still not doing my own thing and got onto the back of chicken again and we ended up a little too high dropping about 15s.
Got my act together from here and started oing well again until 20 where the only time I had a bad picture of what I was looking for, was hesistant enough for mikey to catch me up. Was tiring here so just followed him out of the control and instead of oing for myself - just followed him straight, think path route may have been faster for me.Lost about 20s here. Then got ahead and just grinded it out to the finish.
Main time losses occurring when I was getting distracted by other people today and loosing a bit of focus after spectator. Lots of positive though and feeling strong for 60 mins so should be in good shape by the time the JK comes around though. Had a very good middle section for 5/6 controls where my pace was high and I was on top of the nav, planning ahead well.Think if i can replicate this is other races I can be right up there.
A reasonable race though in southern terrain which I'm not usually the best in. 3rd out of the jwoc boys so seeing this as a good stepping stone to the selection races. On the right track. Lost about 3mins in total.
3 PM
Running 7:41 1.14 km (6:46 / km) +10m 6:29 / km
ahr:138 max:145
Friday Feb 19, 2016 #
7 AM
Running 30:06 [4] 6.21 km (4:51 / km) +33m 4:43 / km
Running 12:29 [2] 1.18 km (10:35 / km) +7m 10:17 / km
Thursday Feb 18, 2016 #
Cross training 10:00 [2]
Spin before my right knee started to ache so just sacked it. Weird that in the last month or so everytime I spin the muscle above my knee to the right that like connect to the knee begins to ache. Didn't feel to bad yesterday.
Running 15:00 [2] 3.0 km (5:00 / km)
To the gym and back. Achilles feeling okay.
Strength & Conditioning 20:00 [0]
Mobility, Physio exercises.
4 PM
Running 40:45 9.55 km (4:16 / km) +29m 4:12 / km
ahr:162 max:188
10 min threshold [2min]
2 x 2min [1min]
2 mins off
4 x 30s [30s] fast.
Pre race sharpener (I hope) legs in need of some faster turnover after not doing any fast stuff for a while. Legs feeling lethargic to start with but woke up a little. Forgot to push hard on the 2min reps.
Achilles all good :) calves felt a little tight after but hope that's just from not doing any fast stuff for a while. Interesting to see how the legs are tomorrow.
2 x 2min [1min]
2 mins off
4 x 30s [30s] fast.
Pre race sharpener (I hope) legs in need of some faster turnover after not doing any fast stuff for a while. Legs feeling lethargic to start with but woke up a little. Forgot to push hard on the 2min reps.
Achilles all good :) calves felt a little tight after but hope that's just from not doing any fast stuff for a while. Interesting to see how the legs are tomorrow.
Wednesday Feb 17, 2016 #
1 PM
Running 31:45 7.19 km (4:25 / km) +51m 4:16 / km
ahr:158 max:173
Cruise around meadows to test Achilles. Was very conscious of very slight feelings in my calf and Achilles but felt nothing in my right one. The only thing I would note is it didn't feel as sturdy as the other one. Did start to feel a bit of slight tightness in my left lower calf halfway through run.
Chest feeling a bit weasy when finishing the run.
Chest feeling a bit weasy when finishing the run.
6 PM
Cross training 1:00:00
ahr:146 max:163
1hour on the turbo.GPS graph looks good.
Tuesday Feb 16, 2016 #
Note
Coming off the camp early, hasn't been a great one for me. Full focus on doing everything I can to get better for BUC's now.
Cross training 1:00:00 [2]
ahr:140 max:169
Spin and good catch up with Chris. Achilles feeling okay.
Strength & Conditioning 5:00 [0]
For each side:
3 x 10 calf raises
3 x 10 leg extensions(backwards)
3 x 10 Clams
3 x 10 calf raises
3 x 10 leg extensions(backwards)
3 x 10 Clams
Monday Feb 15, 2016 #
Note
(injured)
Right Achilles is a bit tender now. Does not agree with snow...
Saw Heather(Physio from BOF talent squad) last night and found quite a few things going on with my body right now - Lower back pain,Tight glutes,Posture,Calves,Achilles,Arches all quite related. Nice to join up the dots and find out why I'm a bit broken + the fell race highlighting a lot of them kindly for me.
Saw Heather(Physio from BOF talent squad) last night and found quite a few things going on with my body right now - Lower back pain,Tight glutes,Posture,Calves,Achilles,Arches all quite related. Nice to join up the dots and find out why I'm a bit broken + the fell race highlighting a lot of them kindly for me.
Note
Saw Heather again tonight which was really useful, found out that my right glute is a lot weaker than my left and that could be whats causing the right calf and Achilles to get worse. Good massage and it feels slightly better but if not right when I wake up might just get the train home to cross train because no point just staying up here really.