Training Log Archive: WillRigg

Will log training soon from cairngorm. Found the camp beneficial toward to the 12/13 season! taking my break in mallorca for my 'transition' period. Will be planning a training plan over the next month.

I know this is extremly lazy but I'm logging all the training at once before I forget what I did:
First orienteering session was at balavil where I was orienteering very well:

Ben (Chesters) shadowed me on simplification which I managed it completing the purposeful practise(quality not quantity) could of simplified one leg a bit better but spiked every control but one.

Control pick went well spiked 12/14 contact was good misses only about 10s each.

Long and short legs was good yet was tiring in thick heather and bananna'd one leg, caught dane up pretty fast, had a good pace we both stopped and waited so we didn't just go around together made a 10 second miss a bit further on aswell

We then did a running session in the afternoon:

Tempo 8 minute- Ran well, a few beats (4) out of my threshold towards last minute but I'm not even sure I calculated my paces right because I think my max can go higher. 3 20k pacing, dane lead(as expected) but me and adam only a few pace behind drew level with him at end, felt comfortably fast throughout.

Intervals 4 x 2 minute- felt reasonably good considering 10k o training in morning running with adam most the time dane showing why he's a good track runner.

Anaerobic intervals 6 x 65m uphill(barley)
Won every interval by a lot, unluckily orienteering races aren't this long.

Oregon circuit on Tuesday with flexibility and drills(hill technique)

Fidhorn 'Team race'
Ran legs and routechoice exceedingly well, but when it came to the control circle it was like playing hide and seek with the control flag they were small flags just chucked on the floor. most the time I would send searching and then find it was right undeneath my feet. On 9 I felt like just running on as I spent three minutes looking for it. Positives: Good orienteering and good pace, negatives needing magnifying glass to see control.

Orienteering in the afternoon at RoseIsle.
I may have just found my new favorite area, love terrain like this; fast and complex! Control pick good 12/14 spiked failed to see that 2 was on the edge of open not in the woods, another control I made a slight parallel error(30 secs) Such nice orienteering though!

Attackpoints, don't think I've orienteered better than this for quite a while 13/14 a small tiny 5 sec miss in green. Lovely o-ing took 17 05 minutes for whole course, simplifying the terrain well and using good attackpoinst, pace was fast throughout, happy with routes and execution .

Map memory with angus, simple routechoices so to remember but higher speed. missed a few legs at end because feeling tired and dehydrated. A very good day was topped off by a barbecue and swim!

Big drills session with jackie will put one of these into training plan.

Run with the boys up a cairngorm mountain, felt good pretty sure I'm better than the rest of the age group on mountains set off easy with adam and let the rest go because dead leg was hurting bad, but couldn't help pushing on a bit because the others had decided to run up the hill, had no grip at all thoough because of poor shoe choice, got 3/4 up and then had to go back, descending fast and letting myself go on descent funny to watch dane and sasha wrapping it :L Nice run

Trains on Inshriach, First time on Insriach wasn't really impressed by it tbh because running in the mingin vague bit and some green bit where my face got ripped to shreds. never got going until third Train was coming in a 20 secs down on one and two. won the third one, 4th was good but gaffle so got distracted by other control instead of trusting myself. 5th i can say was good aswell because I was leading unntil I ran into a tree and was temporarily blinded so lost contact and was searcing in the wrong bit manage to catch up a bit and come back third. so 3 out of 5 good trains first two I blame for not slowing to allow myself to get used to scale.Finally learning now just to run my own race while being in a grouped situatuon and get my self in a good mindset before races which I learned coming into eyoc.Mentality is very important in orienteering which is something I may have lacked in the early season.

Can say the tour was a sucsess and I enjoyed training with the boys. Had some good banter and came away with new strategerys and ideas for the new season.Currently In my two week trainsition period of resting sunbahting and eating lots before The Norway Trip to fredrikstad.

Garmin died half way through so have not much idea of pace, but other people garmins totalled to 11k, Concentrating on specific skills such as simplification, contact and then putting them together as one. Orienteering pretty well hit 40 out of 4d controls good, misses were only 10 seconds , biggest was about 45 when I bannan'd without realising and had to locate. Tiring towards last exercise in the heather.

Just cruising obviously ;)

Intervals aroud the badaguish campus, bit tired on the last ones.

65m x 6 anaeorbic intervals. Won all of them. Reoveries included

Cairngorm long run around the lake(loch) Averaging at 4 30 k's but then we got lost a spent about a k wading through waste deep marshes. Felt pretty decent, hammy's a bit tight.

OLAV is a TANK

Fucking hate having asthma ! My breathing sounded like a 75 year old man who smoked all his life, a run was reduced to a jog which was reduced to a stop. should of been sensible and taken my enhaler before I ran

C • Language . . . 4

was gonna do a fell race and that but couldn't organise lifts, was a bit far away aswell, oh well.

3k time trial-road(flattest part we could find)
Gave angus 30 headstart, was running well for the first half, lost some time because I missed a road turn max 5sec. Legs were still feeling good then but arms ceased up(as they do) so lost a lot of time, when I finished felt like I could of pushed harder in the last quarter.Also had to look for cars on junctions so slowed down not to get hit here and there :P a good base to work on.

Shame there is no track around here...

C • Only a minute baby get on a... 2

cycling to angus's house and back

absolutley pissing it down, but I rather enjoyed, was out around broughton beck with angus and richard. went up a small 200m peak called knapperthwaithe. Felt quite good.

light training, wore my garmin....

motivation is low to train much now as it's the holidays looking foward to getting a map back in my hand at cairngorm though, norway should be sweet aswell. Already looking at what trainings gonna make me a lot better next year :)

warm up and cool down

5 x 100m(roughly) reps with 42m of climb each times. (including recoveries)
Recoveries = jog back down hill.
So I gues thats a 42 % gradient :)

Really hard on last rep got HR to 187

2 x 75m flatter gradient, faster speed. Was gonna do 5 but couldn't be arsed with jog back down

guess at time, Out around birkrigg-steep route. Such a lovely day for once, bit fustrated that my asthma ruined the middle of it and I was starting to get tight chested(must be some shit coming off the bracken) other than that felt quite good at times :)

This is probably more stregth and conditioning; had to carry my dog to the edge of birkrigg because she just kept pulling back. Just threw her on my shoulder and ran up...she's certainly getting fat now.

C • will you pussy, she weighs ... 2

Good to see a kiwi winning JWOC, pretty cool stuff!

Run up Birkrigg, cut it short as asthma kicked off and started to get weasy. Legs felt a bit achey around knees but generally feeling quite good even after a week break.

Back in the UK now. Main aim between camps is just to keep the fitness I already have throughout summer by just to doing some medium intensity runs so when it gets to september I can improve on my fitness levels instead of having to work back up to what I have now. But I don't know how I'm going to do that in mallorca when it's like 35 degrees.

stopped for a stretch at the top.

Running from peters house in france, quite hot, one effort up big hill. Got on some dirt track up some fields; peter managed to get electricuted by a fence ( I was in stitches) Felt so many niggles running...It's weird when you take a week out from exercise, feeling nice and rested though!

So to round up, EYOC was a really good experience to be competing at the top level.
-Result in the sprint was good 23rd, but a lot to improve on.
-I wouldn't call the long result (33rd) a total mess up, but It was frustrating not to perform as well as I'm capable of.
-The relay performance was okay considering I ran M18, just a shame I missed a leg out...
-we've probably been one of the stongest m16 teams for a while so it's only onwards and upwards from here.

The whole competition has given me inspiration to become better, seeing people on the podium really gives you a thirst and motivation to train harder to get top 10 or so. I think my technique has still a lot to work on, and some more concentrated trainings on sprint-o need to come into play in my training schedule.

The British season is now over and all my goals were reached, This summer I'm off to cairngorm for a week and then I decided to go to norway instead of stockholm for 10 days with squad. But for now I'm resting and off back to france in a few days to relax.

1000km ran this year !

EYOC M18 relay-vassiviere bois de crozar- 3rd leg

Chris came in first leg in 10th and ceiran pushed us in to 8th. I just feel bad for letting the team down as there was a chance of clinching 6th. But I just don't know what happened I just completly missed a 150m leg out out. Been the 3rd time I've done this, I punched 7 and then just went straight to 9 but acting like I was coming out of 8 hence looking back on things feeling I approached the control from a really weird angle. I know we weren't the strongest team with a 2nd year 16, 1st year 18 and 2nd year 18 but we could of had a fairly decent result if I didn't fuck it up.

Orienteering anaylsis: steady and clean 1-14, overshot 7 a bit. got into the complex bit and managed to mess up by about 4 minutes, mind you everyone did today. very rocky and pitty. was battling it out for 6th place but the hungarian got ahead of me by a lot on 21 when overshooting by like 100m! feeling a bit tired on the first hill...

drills, jogging and sprinting.