Training Log Archive: WillRiggIn the 7 days ending Aug 14, 2016:
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Sunday Aug 14, 2016 #
Orienteering 49:00 [3] 6.5 km (7:32 / km)
Hanging. Head wasn't in it after tanning bare vodka last night and was just a bit lazy. Just making big mistakes in the light green, can still learn something from today and that's my approach to controls where the visibility is really low. Need to know exactly where I am the whole time. I was identifying the legs would be tricky, but not really executing a good plan, especially towards end of the leg. Missed last few controls cos I couldn't be arsed.
Running 20:00 [2] 3.0 km (6:40 / km)
Warm up and chill with Håkon. Seemed to take forever to reach the start.
Saturday Aug 13, 2016 #
Running 15:00 [2] 3.0 km (5:00 / km)
Warm and cool down.
Orienteering 32:33 [4] 5.5 km (5:55 / km)
Night Hawk Leg 5 - 4th +1:11 back
http://results.nighthawk.no/res/nh/2016/men/legres...
In the mass start with a lot of good teams so this made it great fun. Pretty straightforward orienteering and ungaffled. Emil Wingsted and Patrick Zbinden made a break after the KOM leg so ended up me and Tim racing together. actually had to do our own map reading then and went well Oing smoothly. Finished 3rd back in the mass start which I'm pretty happy with and some good confirmation my shape is good. Now just to learn how to orienteer in Scandinavia.
http://results.nighthawk.no/res/nh/2016/men/legres...
In the mass start with a lot of good teams so this made it great fun. Pretty straightforward orienteering and ungaffled. Emil Wingsted and Patrick Zbinden made a break after the KOM leg so ended up me and Tim racing together. actually had to do our own map reading then and went well Oing smoothly. Finished 3rd back in the mass start which I'm pretty happy with and some good confirmation my shape is good. Now just to learn how to orienteer in Scandinavia.
Friday Aug 12, 2016 #
Event: Night Hawk
Running 41:03 [2] 7.08 km (5:48 / km)
Trails and Chill with Håkon. Legs a bit heavy on the strides but good throughout the run.
Note
slept:11.0
Big sleep.
Orienteering 1:08:39 [4] 10.0 km (6:52 / km)
Night Hawk leg 3 - 23rd +9mins back
http://results.nighthawk.no/res/nh/2016/men/legres...
Really bad from me, never saw the start flag so wasn't sure where I was cutting in from. Went straight to the wrong gaffle on the first control followed by Exactly the same on the second. Just rushing far too much after I fucked it early on. Managed to get my act together by the end and was doing some good orienteering and leading the pack I was in on a few controls. But my gut was actually awful towards the end of the race and had to take a forest dump out on the course. Body still isn't any good at running at this time. Exact same thing happened at Jukola.
http://results.nighthawk.no/res/nh/2016/men/legres...
Really bad from me, never saw the start flag so wasn't sure where I was cutting in from. Went straight to the wrong gaffle on the first control followed by Exactly the same on the second. Just rushing far too much after I fucked it early on. Managed to get my act together by the end and was doing some good orienteering and leading the pack I was in on a few controls. But my gut was actually awful towards the end of the race and had to take a forest dump out on the course. Body still isn't any good at running at this time. Exact same thing happened at Jukola.
Thursday Aug 11, 2016 #
Orienteering 43:00 [3] 5.5 km (7:49 / km)
TTT with Halden.
https://events.loggator.com/Fl9vcuaad0KfFV0k
Pretty good for first proper session back in the forest since JWOC. A lot of people in the forest so trying quite hard to do my own thing. Had some pretty good moments today, also a few scrappy moments. Going to actually make an effort to analyse my technical sessions here in Norway because i normally have a bad habit of doing nothing.
Things were made a bit easier at times nearing the circle if there were a few people there. Terrain v heavy in places! Realised i've actually been on this map for KM in 2014. Where i was 2nd...11 minutes behind the Halden Konge.
https://events.loggator.com/Fl9vcuaad0KfFV0k
Pretty good for first proper session back in the forest since JWOC. A lot of people in the forest so trying quite hard to do my own thing. Had some pretty good moments today, also a few scrappy moments. Going to actually make an effort to analyse my technical sessions here in Norway because i normally have a bad habit of doing nothing.
Things were made a bit easier at times nearing the circle if there were a few people there. Terrain v heavy in places! Realised i've actually been on this map for KM in 2014. Where i was 2nd...11 minutes behind the Halden Konge.
Running 10:00 [2] 1.5 km (6:40 / km)
Note
Chest felt a bit tight, maybe something in the forest setting it off.
Wednesday Aug 10, 2016 #
Running 46:06 [2] 9.84 km (4:41 / km) +160m 4:20 / km
Easy around the seat with the boys. Squeezed this in after exam (yes I needed a resit lol) packing up and moving flat and now getting a late flight to Norway. Legs felt a bit heavy, might just take a rest tomorrow with all the travelling and stuff because didn't get much sleep at all last night with flatmate out to work at 6am, sounding like a bull in a china shop at 5am. Wil see how I feel.
Tuesday Aug 9, 2016 #
3 PM
Running 14:36 [2] 2.67 km (5:28 / km) +125m 4:26 / km
Running 19:02 [5] 5.08 km (3:45 / km) +64m 3:31 / km
Windy Intervals 5,4,3,2,1 [1]
Put a good effort it.
Put a good effort it.
Running 6:57 [1] 1.24 km (5:38 / km)
Couldn't be arsed warming down much.
8 PM
Running 20:00 [2] 3.86 km (5:11 / km)
Meadows milessss.
Easy shakeout with Japanese twins after train.
Easy shakeout with Japanese twins after train.
Monday Aug 8, 2016 #
Running 1:04:50 [2] 10.13 km (6:24 / km) +680m 4:48 / km
Easy up Coniston route, picked up the pace a bit up last climb. Had to stop after about 10 minutes because muscles below calves were too tight eventually went away I descended for a bit and it completely loosened up.... very similar to what happened on the first climb of the big job. Think i need to start rolling the balls of my feet and legs a bit more. Legs a little heavy still on the climbs.
Cross training 30:00 [1]
Kayaking with the water sports big dog. Out for about 90 mins but 30 only loggable. Was good fun!