Training Log Archive: WillRiggIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Running 56:26 [2] 13.1 km (4:18 / km) +272m 3:54 / km
Saturday Apr 29, 2017 #
Note
(rest day)
Friday Apr 28, 2017 #
Cross training 1:00:00 [2]
Thursday Apr 27, 2017 #
Running 1:00:00 [3] 15.62 km (3:50 / km)
Running 15:00 [1] 3.0 km (5:00 / km)
Wednesday Apr 26, 2017 #
Cross training 50:00 [1]
Running 1:01:02 [3] 12.79 km (4:46 / km) +330m 4:14 / km
Have been training but cba uploading atm. ill the past 5 days with a cold but have been doing very light training. Feeling better today.
1/3 exams down.
Tuesday Apr 25, 2017 #
Running 24:46 [2]
Running 1:04:01 [2] 12.9 km (4:58 / km) +282m 4:28 / km
Monday Apr 24, 2017 #
Strength & Conditioning 1:00:00 [1]
Running 40:21 [2] 8.6 km (4:42 / km)
Tuesday Apr 18, 2017 #
Note
Saturday Apr 15, 2017 #
Orienteering 37:01 [3] 6.36 km (5:49 / km)
Wednesday Apr 12, 2017 #
Running 46:07 [2] 9.28 km (4:58 / km)
Sunny blustery run with P, legs not feeling tired but feeling really uncomfortable, a massive rolling/stretching session is in order!
Tuesday Apr 11, 2017 #
Running 16:48 [2] 3.4 km (4:56 / km)
Running 10:00 [1] 1.0 km (10:00 / km)
Running 17:23 [4] 4.2 km (4:08 / km)
3:03,3:12,3:01
Blowing a filthy gale on the meadows tonight, so either an absolute beaut tailwind or fat headwind. Second rep I felt horrible and my lungs felt extremely tight, but seemed to somehow loosen up for the last rep where I felt like i could push on and actually breathe. Legs felt wank today, in particular my glutes felt really tired... I think I may of pushed my legs a bit hard yesterday even if my HR was low. r calf tight upon finishing, no surprise there. Two days to get the legs feeling good!
Running 12:48 [2] 2.3 km (5:34 / km)
Monday Apr 10, 2017 #
Cross training 1:50:00 [2] 50.4 km (2:11 / km)
Skipping gym this evening as will just be a faf session.
Sunday Apr 9, 2017 #
Note
(rest day)
Saturday Apr 8, 2017 #
Running 10:00 [2] 2.0 km (5:00 / km)
Orienteering 15:39 [4] 4.02 km (3:54 / km) +37m 3:43 / km
Legs feeling very dead but kept the intensity high and pushed on. Happy with my sprint technique mostly, apart from missing two of the main route choices. Big thanks to Jonny for planning it!
Orienteering 10:49 [4] 2.8 km (3:52 / km) +14m 3:46 / km
Cross training 50:00 [1]
Friday Apr 7, 2017 #
Running 30:00 [2] 6.2 km (4:50 / km)
Running 26:19 [2] 5.16 km (5:06 / km)
Running 21:30 [4] 4.14 km (5:12 / km) +175m 4:17 / km
4 x 1min, 6 x 30s
V short sesh but got the legs working well, trying to focus on form in the latter stages of reps. Small tickle in my throat but think this is just the result of a few late nights, nothing a good sleep can't sort.
Calves alright on reps then tight on warm down... think i just need a few days off running to let them settle down...whichhhh will happen after tomorrows sprintO.
Running 5:00 [1] 0.7 km (7:09 / km)
Thursday Apr 6, 2017 #
Strength & Conditioning 1:00:00 [1]
Running 20:00 [1] 3.8 km (5:16 / km)
Running 53:30 [2] 10.4 km (5:09 / km) +233m 4:38 / km
Wednesday Apr 5, 2017 #
Running warm up/down 30:01 [2] 5.61 km (5:21 / km)
Running 10:00 [1] 1.0 km (10:00 / km)
Running 35:26 [4] 7.85 km (4:31 / km) +49m 4:23 / km
2x1200 [4min] 2x1000 [3min] 2x800 [2min]
3:47,3:41,3:08,3:04,2:30,2:27
After dreading this session all day and my legs feeling shit all warm up, it was good to go out there and do a hard, fast session and get some positive feedback! 1k's and 800's both had pretty rancid headwinds on them (but nothing compared to yesterday) - The first k felt really hard across meadow walk as well as not knowing where the finish line was made it a bit of a faff to begin with. The finishing straight of the 800's were an absolute grind in the wind as well but managed to pace them nicely. Fair bit of people dodging going on today as well, tucking in Ali's slipstream for the first half of the reps, proper TT style was good craic.
Calf felt good as well, bit tight on the cool down but nothing really bad.
Tuesday Apr 4, 2017 #
Running 1:26:28 [2] 17.2 km (5:02 / km) +349m 4:34 / km
Debut of the Salomon shoes which felt really good (thank fuck for the price i payed for them). Calf still a wee bit uncomfortable, but mainly only noticing it on the ups. Physically felt okay but at the same time quads feeling a bit shafted and tired from squats/weekend.
Noticed how tight my right glute was during the gym the other day and have started some new stretches to try loosen it up, could be why my calf has been playing up or probably another red herring.
Monday Apr 3, 2017 #
Strength & Conditioning 1:00:00 [1]
Running 56:05 [1] 11.46 km (4:54 / km)
Sunday Apr 2, 2017 #
Orienteering 1:30:50 9.99 km (9:06 / km) +550m 7:08 / km
Never found it really that hard on the lungs or heart today, legs were just dead from the heather after like 45mins and in the last 15 mins glutes just went!
Think i can hopefully fair well enough on a middle distance atm, but for the time being i don't have any plans to run JK Long. Would rather put a good relay performance in for one of the EUOC teams.
Running 20:00 [2] 3.0 km (6:40 / km)
Note
Saturday Apr 1, 2017 #
Cross training 1:50:00 [2] 50.0 km (2:12 / km)
slept:5.0