Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: WillRigg

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m
Running	21	15:26:01	101.58		163.47		30
Strength & Conditioning	8	6:40:00
Orienteering	4	2:51:07	18.04	(9:29)	29.03	(5:54)
Cross training	3	1:00:00
Total	25	25:57:08	119.61		192.5		30

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Sunday Sep 29, 2013 #

Orienteering 39:15 [4] 7.57 km (5:11 / km)

JIRC's Relay 5th
Coulda,Shoulda,Woulda...

Sent out about 30 seconds off the main pack, solid to start with, caught up Phil and Dane, got ahead but direction was awful out of control and was looking at wrong patch of wood. Then bumped into Aidan and some others, was in the pack with them, managed to get ahead with Josh Dudley as aidan had a differnt gaffle,phil joined the two of us, but on control 18 on the clearing was heading to it but got distracted and just dicked about when I was in the right place to start with after that, pushed hard up the hill but didn't kick at the right time and Josh got in a head of me.

Two sloppy mistakes...not good enough!

Running warm up/down 25:00 [3] 3.0 km (8:20 / km)

Saturday Sep 28, 2013 #

Orienteering 1:03:17 [4] 9.81 km (6:27 / km)

JIRC's Individual, 5th
Pretty nice going to start with,made a mistake where green was mapped a bit oddly should of had a better plan of attack into control, subsequently Chris caught me up and then he caught up along leg to next control, stayed with him a bit and took some different routechoices but met together again. But then got a real bad stitch and couldn't keep up the pace without pain(He was really moving good in the terrain/hills) after spectator though I was just really energy less, think this was due to lack of food and not enough rest in the days before hand. So was just blowing out my arse for the rest of the course,slogging along.

Solid position, can take the positives as I wasn't really fully rested, should of been a bit stricter with my nutrition in the morning though.

Maybe some time loss on routechoice but can't say until i see other routes...

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Friday Sep 27, 2013 #

Note
(rest day)

Thursday Sep 26, 2013 #

Strength & Conditioning 50:00 [3]

Running 40:00 [3] 8.66 km (4:37 / km)

BCR session. Did half a hill reps session of short steep hills. Wu + cd, run to the gill and back

Running 17:00 [3] 1.0 km (17:00 / km)

Drills and strides and plyometric stuff

Wednesday Sep 25, 2013 #

Running 37:03 [3] 7.57 km (4:54 / km)

Hillyish steady run

Tuesday Sep 24, 2013 #

Running 26:00 [2] 3.1 km (8:23 / km)

Warm up, drills, strides, Cool down.

Running 53:05 [5] 11.37 km (4:40 / km)

Striders

3 sets of:
4,3,2,1 min with recoveries of 2:00,1:30,1:00,0:30 and recoveries of 5 mins I between sets.

Felt pretty good, not much response from my calves though,still quite stiff.

Monday Sep 23, 2013 #

Running 1:00:32 [2] 10.01 km (6:03 / km)

Easy with Hollie and Angus and then me and Angus went and did some bit extra. Calves really tight, some foam rolling is needed! Quite a good circuit we did.

Sunday Sep 22, 2013 #

Running 27:00 [3] 5.19 km (5:12 / km)

Nice and easy taking in the last sun before winter kicks in.

Saturday Sep 21, 2013 #

Running 24:10 [5] 6.68 km (3:37 / km) +30m 3:32 / km

Northern road relays,poor middle section, arms got heavy don't know if it's my running style when I do fast stuff? bit of a wake up call that I need some more longer threshold stuff in training. Good fun though and good day out.

C • My shoulders... 3

Running 35:00 [1] 5.0 km (7:00 / km)

Jog around some of the course, jog with Todd around back end of course and then strides and drills and warm down with Phil and mike.

Friday Sep 20, 2013 #

Cross training 25:00 [3]

Easy cycle at the gym

Running 7:00 [3] 2.0 km (3:30 / km)

Small warm up and the 4 mins at 3 30k's to wake the legs up a bit and then small warm down

Strength & Conditioning 15:00 [3]

Core and some easy lunges.

Running 5:00 [3]

Some drills.

Thursday Sep 19, 2013 #

Running 58:36 [3] 10.39 km (5:38 / km)

7 Hills of Ulverston; Took it easier on the long ones and put some pace in on the shorter one... Massive doms in my glutes area.

Wednesday Sep 18, 2013 #

Running 34:11 [3] 7.02 km (4:52 / km)

Meant to be an easy run but bumped into Harry station out there so picked up the pace, got caught in a mini storm halfway though!

Strength & Conditioning 55:00 [3]

Strength and conditioning: Running specific exercises.

Tuesday Sep 17, 2013 #

Running warm up/down 31:34 [3] 3.14 km (10:03 / km)

Wu,drills strides,Wd.

Running intervals 37:50 [4] 7.84 km (4:50 / km)

2 x 4min (2min recovery)
3 x 3min (1:30min recovery)
4 x 1min (30sec recovery)

5 min between sets

Running pretty good considering just come back from bad cold, muscles still tired from gym, good fun and running in a pack of 4, good to see Angus up there!

Monday Sep 16, 2013 #

Strength & Conditioning 55:00 [3]

Running 30:00 [2] 6.0 km (5:00 / km)

Easy, very wet and very windy. Lungs feeling better. Garmin decided to power save half way.

Sunday Sep 15, 2013 #

Note
(sick)

leaving it till tomorrow to start again.

Friday Sep 13, 2013 #

Note
(sick)

getting better, but not gonna do anything till I'm 100%,wasn't meant to start training properly till next week anyway.

Thursday Sep 12, 2013 #

Note
(sick)

Chesty cough. Missing tonight's threshold training will probs go to the gym tomorrow though as its not to aerobic.

Wednesday Sep 11, 2013 #

Strength & Conditioning 50:00 [3]

Less on the machines more running type exercises and core.

Note

missed this evenings training session as feeling a bit off, cough and throat feeling a bit weird.

Tuesday Sep 10, 2013 #

Running 1:15:00 [4] 10.0 km (7:30 / km)

WU,drills,strides, CD

3 sets of 2min,3.5min,2min

Recoveries: 1 min and 1m30

Felt pretty good at threshold pace. Good to see everyone again! Forgot garmin so just plugged in the time I was there and a estimated distance.

Monday Sep 9, 2013 #

Running 37:00 [2] 7.0 km (5:17 / km)

Easy run

7 AM

Strength & Conditioning 1:00:00 [3]

Gym

Sunday Sep 8, 2013 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Orienteering 43:35 [4] 6.95 km (6:16 / km)

PP Relays,
pretty average, some time loss on controls 2,7,26, felt like I couldn't hit top speed either because had real problems with my asthma- very tight chested and weasy at times.

Saturday Sep 7, 2013 #

Running 50:00 [2] 10.0 km (5:00 / km)

Easy with Hol over Birkrigg and along the beach and back. Alarm didn't go off so turned into a pre-breakfast run.

Friday Sep 6, 2013 #

Strength & Conditioning 1:00:00 [3]

1h15 total time, starting strength work throughout autumn/winter - joined the gym, unfortunately no bar there for squats but can use other things.Need to get a training programme sorted.

Getting used to the machines again, a bit on the treadmill and bike aswell. Nothing hard before sunday

C • you can use free weights an... 2

Thursday Sep 5, 2013 #

Running 45:00 [2] 9.0 km (5:00 / km)

Easy

Wednesday Sep 4, 2013 #

Running 45:00 [4] 9.0 km (5:00 / km)

WU's/CD's
Lactate test
Vo2 test

Orienteering 25:00 [3] 4.7 km (5:19 / km)

Uvhs school champs- tired

Running 25:00 [3] 4.0 km (6:15 / km)

Jogging up to birkrigg and back.
Control collecting

Tuesday Sep 3, 2013 #

Running 30:00 [2] 6.0 km (5:00 / km)

Easy with some strides to wake my legs up for vo2 max test tomorrow at MMU, think I've dropped some speed since orienteering for 4 weeks over the summer, become stronger in the forest but probably lost some pace because of it, will be good though :)

Cross training 5:00 [1]

Cool down on x trainer.

Monday Sep 2, 2013 #

Cross training 30:00 [1]

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

Easy around Birkrigg with Hol.

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