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Training Log Archive: WillRigg

In the 7 days ending Mar 18, 2012:

activity # timemileskm+m
  Strength & Conditioning4 2:05:00
  Running5 1:34:41 12.26(7:43) 19.73(4:48) 247
  Orienteering3 1:25:44 8.88(9:39) 14.29(6:00) 511
  Cross training1 1:00:00
  Flexibility 2 20:00
  Total7 6:25:25 21.14 34.02 758
  [1-5]7 6:15:25

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

Running warm up/down 25:00 [2] 4.12 km (6:04 / km)

warm up with Angus up the hills to the start and back down them towards the end for a warm down

Orienteering 38:12 [4] **** 5.93 km (6:27 / km) +320m 5:04 / km

Loughrigg fell loc event- 4.9k 320m blue 1st

Running the course the women A doing the British University champs did yesterday.... and I beat them all ;) Decent race, was a very clean race and kept A okay pace but felt like i had a lot more to give when I wasn't really tired towards the end. No mistakes but I did hesitate a few times on the course 5-6 I found it hard to visualize the leg and I took a while to understand the map then it took me a bit of time to get back into the 'zone' so maybe made about a minute,but after that was fine. very hilly course with lots of climb but found that okay, very steep at some points.

Saturday Mar 17, 2012 #

Note

easier week leading up to british M & S next week + more rest days
12 PM

Running 34:57 [3] 8.19 km (4:16 / km) +145m 3:55 / km
ahr:168

was gonna go at quite a fast pace but decided not to and cut it a bit short because my back was a bit stiff...might of had the heart beat monitor on too tight.did first kilometers easy at 4 30 did two kilometers at about 3 50 m/k and the the rest about 4 10- 4 28(uphill), was gonna do 10k but decided not too. nice day for running. saw pete out there running back from the gym.

Flexibility 10:00 [0]

break between run, decided to have a stretch + stretching after run
1 PM

Running 4:19 [1] 0.54 km (8:00 / km)

cooling down jog

Friday Mar 16, 2012 #

Strength & Conditioning (circuits) 30:00 [4]

burpees,squat thrusts, shuttles, sit ups, press ups, shuttles, step ups, stomach curls, tricep dips, some core exercise.

Cross training (football) 1:00:00 [3]

played a cheeky football match as a sort of cool down. a lot of sprinting and stuff so actually ok training I suppose. lost 6-4 ...I obviously scored all 4 of our goals - natural finisher.

Note

400km ran so far this year...not bad :)

Thursday Mar 15, 2012 #

Orienteering 15:00 [3] 3.2 km (4:41 / km)

warm up, Maze, warm down.

Running 3:28 [4] 1.2 km (2:53 / km)

short team intervals-120m each 3 people per team. rest when other team members running. weren't tiring intervals but good fast short sprints

Strength & Conditioning 20:00 [3]

exercises while doing maze- plank(front,L/side,R/side) sit ups, press ups and others I cant remember.

Flexibility 10:00 [1]

stretching and dynamic stretching

Wednesday Mar 14, 2012 #

Strength & Conditioning 45:00 [1]

core exercises,sit ups tricep dips some other exercises and some basketball.

Orienteering 32:32 [3] 5.16 km (6:18 / km) +191m 5:19 / km

warm up -500m
two 2km exercises on subathwaite-open fell quite technical.
Not making any mistakes but didn't have much pace today, especially on the hills. orienteering well though using my compass more.
warm down 500m just plodding back to the bus.

muscles tired today,thought they'd be okay after a rest day :(

Tuesday Mar 13, 2012 #

Note

got asked to run in x counrty for cumbria at nationals, but said no because a bit late notice and I want to be orienteering before the sprint and middle.

Note
(rest day)

Monday Mar 12, 2012 #

Strength & Conditioning (circuits(P.E)) 30:00 [2]

circuits in PE a few good exercises with fraser.

Running 26:57 [3] 5.68 km (4:45 / km) +102m 4:21 / km

another one of those easy runs just for adam potter. nice recovery after feeling stiff all day. priory road,along beach,up to the common and down.

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