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Training Log Archive: WillRigg

In the 7 days ending Mar 20, 2016:

activity # timemileskm+m
  Running6 4:37:24 31.7(8:45) 51.02(5:26) 992
  Cross training2 1:40:00
  Strength & Conditioning2 1:15:00
  Orienteering2 37:44 5.83(6:28) 9.39(4:01) 48
  Total7 8:10:08 37.54 60.41 1040
  [1-5]7 7:48:58

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MoTuWeThFrSaSu

Sunday Mar 20, 2016 #

11 AM

Running 1:12:48 intensity: (1:00:00 @2) + (12:48 @4) 13.36 km (5:27 / km) +387m 4:46 / km

First day of spring didn't fail to impress! Seat run in some beaut weather with the boys. Put 3 solid efforts in as well.

Saturday Mar 19, 2016 #

2 PM

Running 28:28 [2] 4.32 km (6:35 / km) +24m 6:25 / km

Orienteering 18:15 [4] 4.55 km (4:01 / km) +27m 3:54 / km

Sprint training. Not great lol.

Friday Mar 18, 2016 #

Cross training 55:00 [1]

Strength & Conditioning 15:00 [0]

Mobility

Thursday Mar 17, 2016 #

3 PM

Running 20:43 intensity: (15 @0) + (2:06 @1) + (17:30 @2) + (52 @3) 4.2 km (4:56 / km) +18m 4:50 / km
ahr:137 max:160

Running 10:00 [2] 1.0 km (10:00 / km)

Drills.

Orienteering 10:59 intensity: (1:37 @0) + (12 @1) + (49 @2) + (3:35 @3) + (3:43 @4) + (1:03 @5) 2.48 km (4:25 / km) +12m 4:19 / km
ahr:171 max:186

Sprint corridor and Dumby dykes.

Feeling great, unfortunately I'm shit at corridors. I was actually in the right place but thought I wasn't so waited a minute for Ali to catch me and then got going again. Was really fun and got some good exchanging of the lead. Into the sprint course in Dumby dykes and felt pretty good powering up the steps. Went down some steps that weren't mapped but ah well. Main thing is my legs have finally started feeling better after the weekend which is a huge confidence booster after I thought I'd fucked myself pretty bad.

Orienteering 8:30 [4] 2.36 km (3:36 / km) +9m 3:32 / km

SS in Pollock. Didn't actually see the OOB so ran through one of them. Made a 10s miss on a path where I thought went through the green so had to go back on myself. Other than that feeling pretty good though. Planning ahead could of been a bit more fluent on a few legs.

Running 22:45 intensity: (45 @0) + (21 @1) + (17:41 @2) + (3:58 @3) 4.37 km (5:12 / km) +24m 5:04 / km
ahr:146 max:166

Cool down with some strides. Sock had a hole in it and now I've got a pretty nasty blister.

Wednesday Mar 16, 2016 #

10 AM

Running 1:15:10 intensity: (3:26 @0) + (59 @1) + (42:16 @2) + (25:26 @3) + (3:03 @4) 13.81 km (5:27 / km) +504m 4:36 / km
ahr:152 max:180

Reduced long hilly. Trying a bit harder on the hills but getting nowhere. My glute muscles just seem so so so tired atm woke up a bit snotty this morning as well. Feeling like my body may need some more rest atm or just no hills for a while. Can't tell whats wrong but something doesn't feel quite right. Achilles was okay though.

Tuesday Mar 15, 2016 #

Note

No running this evening as a precaution. Spin intervals or complete rest.

Note
(rest day)

7 AM

Running 31:00 intensity: (7 @0) + (41 @1) + (30:12 @2) 6.46 km (4:48 / km) +35m 4:40 / km
ahr:141 max:151

Easy with Sash, good chat and pleasant morning. Achilles twinging a wee bit,legs feeling better.

Monday Mar 14, 2016 #

Running 16:30 [2] 3.5 km (4:43 / km)

To gym with Ali and back.

Cross training 45:00 [1]

Recovery spin usual lads: you know who you are! LEGENDS!

Strength & Conditioning 1:00:00 [1]

Adding to the DOMS.

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