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Training Log Archive: WillRigg

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Cross training3 1:55:00
  Orienteering4 1:39:09 11.09(8:57) 17.84(5:33) 84
  Running5 1:20:05 9.66(8:18) 15.54(5:09) 278
  Strength & Conditioning2 50:00
  Flexibility 1 5:00
  Total8 5:49:14 20.74 33.38 362
  [1-5]8 5:44:14

» now

Sunday Mar 25, 2012 #

Running (WU) 6:58 [2] 1.17 km (5:57 / km)

Orienteering (British Middle Champs) 30:48 [5] *** 5.8 km (5:19 / km) +20m 5:13 / km

8th out of 39

steady first control because off dent in confidence from mistake yesterday, HUGE mistake number 2 on the easiest leg you'll ever see, stuck on my compass bearing around the marsh got to to 10m away from control and there I decided the control wasn't there because I couldn't see it(when it was) came back 3 minutes later after relocating. so annoyed after this. finally got back into the zone after this and started to be aggresive hit every contol bang on apart from one 20 seconds hesistation. saw joe and caught him back up after chasing him for 3 controls, then edged ahead of him and lead him around the last part of the course.

Other than the one big mistake that costed me, was really happy with the rest of my course, hitting everything spot on but one. would of done much better than the winning time without of those 'what if' weekends, I'll be better for JK! my sort of terrain.

looking good on winsplits minus the mistake

Running warm up/down 6:03 [2] 1.01 km (5:59 / km)

warm down with joe and sasha. soon after discovered I had a insect sting or bite on my back, I then started reacting really badly to it and so I went to first aid to check it out, St johns ambulance then sent me straight to A & E because they thought It might get worse, got saw straight away, took some tablet and it all went away. luckly it didn't spread to my throat so I couldn't breathe :) not the best way to end the weekend...

Saturday Mar 24, 2012 #

11 AM

Running (WU) 9:42 [2] 1.82 km (5:20 / km)

warming up, few sprints.

Orienteering (British sprint heats) 15:44 [4] 3.49 km (4:30 / km) +25m 4:21 / km

heats, not pushing really hard, just getting the flow right, rather hesitant on some and need to look ahead more. cruising

1st out of 15th (if the jury manned up and disqualified dane ;) )
qualified for A final.

Running (WD) 6:25 [2] 1.1 km (5:50 / km)

cheeky little warm down
3 PM

Running (WU) 6:03 [2] 1.22 km (4:58 / km)

warming up with the joe harry sasha tim etc

Orienteering (British Sprint final A) 16:08 [4] 3.45 km (4:41 / km) +39m 4:26 / km

started off at steady pace, making sure get the map reading right, then saw sasha and I knew I was catching him so sped up and was doing ok, then lost all my time on one stupid control (no.14) went right into the control circle look in side in the fence but couldn't see the control so assumed it wasn't there, so got really confused because i knew I was in the right place went back to have another look and there it was stuffed into the corner. such a bad mistake. fine after that. would of been podium without mistake which i was aiming for.

Really need to improve in the sprint discipline, I'm to hesistant and need to be more aggresive. probably due to the lack of it i do.

(10th out 19)..... theres always next year....oh wait we are men open !

Friday Mar 23, 2012 #

Cross training (PE circuits) 30:00 [3]

didn't do it as hard considering tomorrow

Cross training (football) 45:00 [3]

such a playmaker! so many assists!


today was supposed to be a rest day, but had PE...ah well!

Thursday Mar 22, 2012 #


scrapped the plan of doing the sprint map in ulverston, its not like the british sprint because its just streets, so I wouldn't really benefit.just had my legs massaged and they feel better now :) gonna go on a gentle run to get some blood pumping to the legs to wash out all the dead protein fibres and bath it and
R I C E it ! things like theses happen and hopefully it shouldn't affect my performance if I take care of it. still raring to go for the british ;)

Running 20:26 [2] 4.0 km (5:07 / km) +86m 4:37 / km

just jogging around birkrigg, Brought the strensall map with me just to have a look and check out of the things to consider.

Wednesday Mar 21, 2012 #

Strength & Conditioning 30:00 [5]

some really good circuit work in PE:would name them but don't all the names for some of the exercises. really felt worked at the end of session. upped the intensity on last set with no breaks inbetween exercises

Cross training 15:00 [1]

warming up and stuff

Orienteering 25:00 [2] 2.5 km (10:00 / km)

orienteering cool down on a sprint course which lecky cut some of the buildings out to make it harder, around school grounds made you think but wasn't doing this one hard because I took a tumble in the last one and then collecting controls walking with james. guess on distance

Orienteering 11:29 [4] 2.6 km (4:25 / km)

school mass start,started 35 seconds behind everyone because was given wrong map, then made way up through the field no mistakes trying to look ahead and plan more even though I know it like the back of my hand got into second place and was cathing adam then I absolutley floored myself running into a pillar. bruised my thigh and grazed lots of places, luckily ddn't do much damage but my map was covered in blood becauuse i cut my thumb so i found it hard to see any controls, just cruised round after that incident came back 30 secs behind adam. bathed it when I got home,will massage it later


looking forward to the british sprint and middle this weekend, first real big competition of the year! haven't set myself any targets only to have a good performance :) But I can't wait to get into some nice terrain for the JK and British long.

Tuesday Mar 20, 2012 #

Running 8:00 [4] 1.61 km (4:58 / km) +102m 3:46 / km

interval uphill, got the lungs burning at the start and it was hard to get some speed when it was windy
90 seconds hard 30 seconds jog

Running 5:26 [2] 1.12 km (4:51 / km)

recovering from last effort

Running 1:50 [5] 0.37 km (4:57 / km) +62m 2:42 / km

2nd effort of the day. THE BIG HILL AS HARD AS POSSIBLE. straighttttt up! Really beasted the hill and felt like I was flying, kept at the right pace to maintain it all the way. just below anaerobic pace I think...

Running 2:07 [2] 0.45 km (4:42 / km)

recovering from last session.

Running 4:46 [4] 1.27 km (3:45 / km) +28m 3:23 / km

third effort of the day
trying to do a 1.5k at fast pace, ran out of space but the gradual climb made up for it. some was slight downhill so I could pick up some speed for the gradient

Running 2:19 [2] 0.4 km (5:47 / km)

cooling down the lane back to my house.

Flexibility 5:00 [0]


Really good short session today, mixed it up with all types of stuff.

Monday Mar 19, 2012 #

Cross training 25:00 [1]

a bit of rugby

Strength & Conditioning 20:00 [3]

sit ups press ups leg raises, core exercises,abdominal stuff.

Note from sundays race, took the wrong side of the pond to two but still got onto a fast path

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