Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Oct 29, 2017:

activity	#	time	miles		km		+m
Running	6	6:59:22	57.81	(7:15)	93.04	(4:30)	1289
Strength & Conditioning	4	3:15:00
Orienteering	1	1:15:30	6.9	(10:57)	11.1	(6:48)	390
Cross training	1	30:00
Total	8	11:59:52	64.71		104.14		1679
[1-5]	8	11:29:52

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Sunday Oct 29, 2017 #

Orienteering 1:15:30 [3] 11.1 km (6:48 / km) +390m 5:47 / km

SOL Slog - Felt okay for twenty minutes but then couldn't even get HR out of L3, really feeling the terrain and just generally slogging it home. Orienteering okay but some 20s slips. Think i'm just not terrain fit.

Running 15:00 [1] 3.0 km (5:00 / km) +70m 4:29 / km

Note

Blister rubbed off so some very raw skin now... might cross train tomorrow if still sore.

Note: Solid week done!

Saturday Oct 28, 2017 #

Running 1:26:36 [3] 20.04 km (4:19 / km) +403m 3:56 / km
ahr:162

Steady run around braids, felt good. Wore NB's with insoles and as expected legs felt so much better! No niggles or anything! ....But, I have paid the price with another fat off blister on the bottom of my left foot. Started rubbing after about 45mins and there wasn't really that much of a shorter way back so just ran it out, gonna pop it and hopefully will be alright for tomorrow. Not that much of a sustainable way of running atm but the only way i can get my legs working... :/ Seeing a non-FASIC physio to get analysed next week so hopefully can put the end to this malarky.

Running 5:00 [1] 1.0 km (5:00 / km)

Shop and back.

Friday Oct 27, 2017 #

Cross training 30:00 [1]
ahr:127 (rest day)

Active recovery with Tim and Dan.

Strength & Conditioning 30:00 [0]

Lots of stretching/mobility.

Thursday Oct 26, 2017 #

Strength & Conditioning 1:00:00 [1]

WU

Main set x 4 - 10 reps:
OH Squat
BS
OH DB press
Walking Lunge Rotation
RDL

Circuit x 4 (30:15)
Press ups
Windscreen wipers
Glute bridge
OH rotation
MB slams

Running 9:00 [2] 2.0 km (4:30 / km)

Running 1:00:00 [4] 15.72 km (3:49 / km)

MN Treadmill Progression Run

Starting with a 4:30 & 4:15 then from 4:00min/k-3:18min/k increasing speed 3sec/k faster in 3mins intervals. Followed by two 4:30's to cool down. Really good session today - feeling stronger than last time and going faster and slightly longer. Was made a bit harder by needing a piss for the first 30mins but managed to just sweat this out as it was boiling. Thought I was over the blister saga but got one on bottom of foot :(

Wednesday Oct 25, 2017 #

Running 31:55 [2] 6.6 km (4:50 / km) +125m 4:25 / km
ahr:143

Easy morning run up the bog.

Running 59:07 [2] 11.9 km (4:58 / km) +365m 4:18 / km
ahr:149 max:170

Steady AS Hill run. Bare windy.

Tuesday Oct 24, 2017 #

Running 22:00 [1] 4.44 km (4:57 / km)

Quad feeling better.

Strength & Conditioning 45:00 [1]

Drills & Mobility.

Running 27:00 [4] 7.44 km (3:38 / km) +46m 3:31 / km
ahr:176 max:184

4 x 6min [1min]

Good session, nice to be fit enough to do some work on the front of the group now! Running with Jonny & Jack, unfortunately, Jack had to pull up after rep 2. Felt strong on all reps, the last one was a bit of a struggle though - really feeling the gym work in my glutes and legs. Wore spikes, felt fine (Quad pain gone now). Left leg did feel a bit wobbly though at the end of the session...

Running warm up/down 44:30 [2] 8.4 km (5:18 / km) +100m 5:00 / km
ahr:140

Warm up, a wee bit late after a big hunt for the headtorch. Cool down with the lads was okay but from Marchmont road up to Sainos, it was the longest 300m of my life - blood sugar was definitely a bit low and was literally sweet bliss finally getting my lips around a cool, chocolate brownie Friji.

C • Chocolate Brownie Frijj 4

Monday Oct 23, 2017 #

Running 59:14 [2] 12.5 km (4:44 / km) +180m 4:25 / km
ahr:147 max:162

Easy run pre-breakfast. Wore insoles today - Quad feeling a bit niggly at first then seemed to disappear when I bumped into the lovely Sasha Chepelin, coincidence? I think not. Bit of a grind with not being used to early morning runs. Laid some fertilizer on the slope of APO as well.

5 PM

Strength & Conditioning 1:00:00 [1]

Warm up
4 Set session: OH Squat, 1/2 Deadlift thing, BS, Walking lunge rotation
Circuits: 4 x 30:15 Press ups, Bridge, MB Slam, Windscreenwiper

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