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Training Log Archive: WillRigg

In the 7 days ending Aug 21, 2016:

activity	#	time	miles		km		+m
Running	7	10:13:31	66.01	(9:18)	106.24	(5:46)	1195
Orienteering	3	2:52:33	16.4	(10:31)	26.4	(6:32)	523
Strength & Conditioning	2	50:00
Cross training	1	35:00
Total	7	14:31:04	82.42		132.64		1718

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Sunday Aug 21, 2016 #

Orienteering 43:00 [3] 6.8 km (6:19 / km)

Roc day 2

Awful, barely got one control right.

Running 30:00 [2] 4.5 km (6:40 / km)

Warm up and warm down.

Saturday Aug 20, 2016 #

Event: Rocky Orienteering Circus

Orienteering 16:33 [4] 3.6 km (4:36 / km) +80m 4:08 / km

ROC 'forest sprint'

Was good at the sprint bit but not the forest bit #HalfTheCourse. Had too much of an urban sprint mindset and was being too lazy to read the map in the forest. Next time i do a forest sprint i simply need to slow down and read the map more.

http://obasen.orientering.se/winsplits/online/en/d...

Running 35:00 [2] 5.5 km (6:22 / km)

Warming up and down.

Orienteering 49:00 [2] 7.4 km (6:37 / km) +163m 5:58 / km

Easy run with Håkon plus some really fun microsprints on 1:2000 in the forest. Good training for keeping a high map reading frequency with everything coming up so fast.

Friday Aug 19, 2016 #

Running 1:53:00 [2] 18.9 km (5:59 / km) +360m 5:28 / km

Long run with Håkon,Knut and Alex on the trails. Bit hungry at around an hour but felt better by the end. #FatBurning legs good to start but a little tired by the end.

Strength & Conditioning 20:00 [1]

Core circuit.

Thursday Aug 18, 2016 #

Running 1:07:16 [2] 11.57 km (5:49 / km)

Easy on the trails with Tim and Håkon pre breakfast. Legs feeling quite good but hip quite tight where i fell on it roller skiing.

Orienteering 1:04:00 [2] 8.6 km (7:27 / km) +280m 6:24 / km

TTT

47 for the course taking it easy/steady then the rest was wu/wd

Good on the first two intervals - really easy to spot the open areas when you look up and the light green is quite obvious. However getting a bit tired on the last one and not really doing any processes right - sloppy compass mainly and one bad routechoice where i tried to go straight and up the crags however I won't be doing this in hurry again if there is a leg like this in the spectator races. Really need to trust in my compass and keep following it and also take some time to slow down a bit through the light green and keep checking it.

Wednesday Aug 17, 2016 #

Running 19:57 [2] 3.72 km (5:22 / km)

Running 42:42 [4] 8.65 km (4:56 / km)

Dirty Festningsintervaller

5 X hill reps up to castle, really good loop with two climbs some flat and a steep downhill.

Consistent times throughout the session and always getting a little bit faster. Stuck with Håkon for the first 3 then the big dog started to show his hell shape and gained a gap on the 4th and then destroyed the last rep.

Good session, definitely will be doing more of these longer reps over the winter.

Running 21:03 [2] 3.45 km (6:06 / km)

Crawl back up the hill.

Tuesday Aug 16, 2016 #

Running 1:10:00 [2] 12.83 km (5:27 / km)

Getting lost around some Lille trails. Not feeling quite 100% at the moment. Still think I need to catch up on sleep.

C • Sleep 2

Cross training 35:00 [1]

Round two of roller skiing. Maybe slightly better than last time. Just did classic but took a bit of a tumble down some steep turn... good fun and no broken bones so winning!

Running 30:00 [2] 5.32 km (5:38 / km)

Just some easy running on the roller skiing routes. Some brutal gradients.

Monday Aug 15, 2016 #

Running 3:04:33 [2] 31.8 km (5:48 / km) +835m 5:08 / km

Stor Jobb with C Smith in Lillehammer. Nice run out, legs a bit tired after about 2 and a bit hours.

Strength & Conditioning 30:00 [1]

Core with Callum. Some dirty stuff on the TRX at the end which I was shite at, good at all the planking stuff though. Shite at the v sits.

C • Plank 2

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