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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Running9 4:21:02 30.6(8:32) 49.25(5:18) 884
  Orienteering4 3:16:32 24.6(7:59) 39.59(4:58) 722
  Strength & Conditioning2 2:00:00
  Cross training1 1:00:00
  Total10 10:37:34 55.21 88.85 1606
  [1-5]10 10:12:08

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

Note

Solid week, legs nicely tired and no niggles wohoo!
11 AM

Running 9:51 intensity: (4:22 @0) + (2:22 @1) + (3:07 @2) 1.46 km (6:45 / km) +76m 5:21 / km
ahr:106 max:142

Orienteering 1:13:57 intensity: (6:42 @0) + (34 @1) + (1:24 @2) + (53:04 @3) + (12:13 @4) 14.75 km (5:01 / km) +359m 4:28 / km
ahr:171 max:182

#WSTC training no. 5

Another crisp and sunny day in the lakes. Great JK Long distance relevant training on Whitbarrow set by Bilbo. Good session and was oing well apart from a lapse in concentration at 22, no controls out and I somehow made things fit. Realised when I was nowhere near 23 after running up the hill that I was wrong and then nearly forgot to the run the next loop and started heading back to the finish.

Apart from this though,nae bad.

12 PM

Running 7:51 intensity: (13 @0) + (29 @1) + (7:09 @2) 1.42 km (5:32 / km)
ahr:137 max:150

Saturday Feb 27, 2016 #

Orienteering 45:00 intensity: (15:00 @3) + (30:00 @4) 9.0 km (5:00 / km)

#WSTC2K16 training no.4

Tarns Hows LOC training 3 x 2-3k loops.

Great area just to go back to the basics and nail some good nav with lots of big contour features. Todays focus was exit direction, so made sure on every exercise I was looking for the features I'd use to run out of the control as well as good compass.

Happy with how I was orienteering and felt in control. Glutes getting tired towards the end.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Note

Afternoon off. Don't think I'd get much quality slogging around an area with no controls this afternoon and not the time of season (pre JK) to getting in dirt mileage.

Friday Feb 26, 2016 #

10 AM

Running 15:00 intensity: (4:14 @0) + (1:51 @1) + (5:44 @2) + (3:11 @3) 2.71 km (5:32 / km) +45m 5:07 / km
ahr:128 max:156

Orienteering 9:39 intensity: (26 @0) + (15 @1) + (19 @2) + (1:45 @3) + (6:42 @4) + (12 @5) 2.29 km (4:12 / km) +31m 3:56 / km
ahr:176 max:185

#WSTC2K16 training no.1

Kendal town sprint. Good stuff.

Running 3:14 intensity: (18 @0) + (16 @1) + (1:32 @2) + (1:08 @3) 0.48 km (6:46 / km) +26m 5:19 / km
ahr:145 max:159

Running 9:31 intensity: (19 @0) + (36 @1) + (7:43 @2) + (53 @3) 1.55 km (6:08 / km) +25m 5:40 / km
ahr:139 max:159

Orienteering 13:30 [4] 3.3 km (4:05 / km) +40m 3:51 / km

#WSTC2K16 training no. 2

Kendal town sprint 2, feeling good. One bad error of about 15s where I read I was in the wrong alley. Also a 5s hesitation. Was doing a bit of the old school tekkers of thumbing the map and that was working quite nicely on the the intricate alleway bits.
1 PM

Running 10:22 intensity: (1:41 @0) + (50 @1) + (6:50 @2) + (1:01 @3) 2.04 km (5:06 / km) +15m 4:55 / km
ahr:135 max:157

Orienteering 54:26 intensity: (1:00 @0) + (21 @1) + (4:17 @2) + (48:48 @3) 10.25 km (5:19 / km) +292m 4:39 / km
ahr:164 max:176

#WSTC2K16 training no. 3

Using an old map of this area so not all things fitted as well. Noticed some of the contours had changed slightly on the newer edition of the map. Veg was all over the place on 5 and found myself at 6 so just kept going from there. Bad direction out of 11.

Felt on some legs my orienteering was great today - looking up nicely, smooth lines. However think I need to get better with my exiting of controls. Will practice this tomorrow. Time includes run back to the car from 23. Legs tired at the end.

Thursday Feb 25, 2016 #

Strength & Conditioning 1:00:00 [1]

Quite a chilled session so just what I needed. Good bit of rolling and stretching made me feel a lot better after.

Running 15:00 [2] 3.0 km (5:00 / km)

To gym and back with purko.

Note
(rest day)

Wednesday Feb 24, 2016 #

Note

Came 20th at BUCS last year and 10th this year, looking forward to coming 0th next year.
12 PM

Running 1:07:50 [2] 13.78 km (4:55 / km) +165m 4:39 / km

Reduced long run. Feeling very niggly so taking a day off tomorrow in prep for a big Fri-Sun.

Completely fucked it and locked myself out my flat from 1pm-5:30pm so missed my time to do all my uni work so can't go to cosmo tonight #devastated. Cheers to Jacob for giving a homeless man shelter for some hours.

Tuesday Feb 23, 2016 #

Note

time to chill out a bit with hard sessions I think 3 tough ones in 4 days and a big weekend coming up back home with a lot of terrain time. If legs are good I'll do a session on Thursday if not just some cruisey miles. Probably do 75 mins tomorrow.

Note

updated BUCS. Analysis of where I lost time, not fully in detail of why I lost time. Will do that tomorrow.
11 AM

Running 32:20 intensity: (3:07 @0) + (1:52 @1) + (16:57 @2) + (10:24 @3) 6.51 km (4:58 / km) +83m 4:40 / km
ahr:143 max:165

Easy run with Brutus. Unreal weather! No pain in right Achilles. some stiffness in both calves though. Talked to Alistair last night about injury and he told me to roll bottom of foot which when I did I realised how quite tight both feet were so maybe another reason why Achilles could be playing up a bit.
6 PM

Running 40:54 intensity: (2:41 @0) + (13:27 @2) + (13:29 @3) + (10:01 @4) + (1:16 @5) 7.74 km (5:17 / km) +391m 4:13 / km
ahr:164 max:186

Late out of campus after doctors appointment for Asthma so caught the guys after they'd done 2 reps and set off with them for the 3rd rep

5 x 3mins [3mins] VO2 max hills

HR rate didn't really get into intensity 5 territory but guessing this is just because body is still tired from the weekend. Bashed out the last two reps on my own and visualised sasha running ahead of me like the other week so did a little sprint finish to catch him up ;) Was a little further up the hill this time than last two weeks so positive stuff... and I didn't nose bleed everywhere this time or feel like I was going to die at the end so not bad!

Noticed how tired by glutes were on the cool down, hopefully all the exercises I will start doing will pay off. Glute/Hip strength is definitely the main cause of all these niggles.

Also read an interesting article about mud on calves which happens to me some times, worth a read if you notice this is a reoccurring thing. http://www.runnersworld.com/injury-treatment/what-...

Running 19:09 intensity: (23 @0) + (6:23 @2) + (12:23 @3) 3.58 km (5:21 / km) +58m 4:57 / km
ahr:151 max:171

Cool down back home.

Monday Feb 22, 2016 #

Note

Achilles a bit twingey today, spinning instead of running.

Cross training 1:00:00 [1]
ahr:130

Recovery spinning.

Strength & Conditioning 1:00:00 [1]

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