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Training Log Archive: WillRigg

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Cross training4 3:05:00
  Orienteering2 1:45:25 10.25(10:17) 16.5(6:23) 465
  Running3 52:38 5.88(8:57) 9.47(5:33) 152
  Flexibility 3 40:00
  Strength & Conditioning1 40:00
  Total7 7:03:03 16.14 25.97 617
  [1-5]6 6:23:03

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

Orienteering 49:25 [3] **** 7.5 km (6:35 / km) +290m 5:31 / km

Bigland (gallopen)
Blue

2nd out of 83

Great race technically, probably made about 30 secs- 1min mistakes.unfortunatley I didn't enjoy it too much because about half way around the WHOLE of my upper body started aching bad, and this completly reduced my speed...was just like jogging and even had to walk some uphill :( managed to get around though, probably could of been about 4 minutes faster. My theory for this is that it was cold, I had my garmin on too tight and my description holder., cutting off my blood circulation abit. 8 mins behind tom felbaum. good training for the JK.

Results:http://lakeland-orienteering.org.uk/uploads/2012-0...

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Orienteering 40:00 [2] 5.0 km (8:00 / km) +150m 6:57 / km

collecting in controls from the event, had 57 between 5 of us, upper body wasn't hurting so guess my theory was right. Richard classes this as good endurance training. we classed it as just annoying because we couldn't be bothered. However was quite warm out and wasn't that tired as I thought, and it's nice to help out ;)

Flexibility 20:00 [0]

before,after race and some at home

Saturday Mar 31, 2012 #

Cross training (tennis) 1:15:00 [1]

cheeky spot of tennis with the boy(angus).... bit rusty after not playing for ages, played one tiebreak and he beat me 7-4 , He was cheating obviously. I aced him so that's all that matters. nice to do something different.

Note

went to the physio. sorted out back stiffness, hamstrings better but still need stretching more often. got some different stretches to do now. things are looking up.

Friday Mar 30, 2012 #

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

5 a side, hamstring not to bad after it got warmed up, slight improvements, still feel it....but it's better. Played sick !

Thursday Mar 29, 2012 #

Note
(injured)

either pulled my right hamstring or it's super tight, woke up this morning and it's dreadfully achey. Will be getting a physio as soon as possible. should be fine to run this sunday

Flexibility 10:00 [0]

trying to ease the hamstrings. Got a physio sports massage for saturday. Not to worried about it because I'm pretty sure it will be gone by the JK if I take care of it,was thinking about easing off the training leading to the JK aswell, will probs jut be doing technical stuff this weekend and following week(with the norweigans)

Wednesday Mar 28, 2012 #

Cross training 20:00 [1]

football

Strength & Conditioning (circuits) 40:00 [4]

Being assessed in circuit training by examiners, got full marks. feel like my core has definitely improved doing two of these every week.

Running 15:00 [2] 3.0 km (5:00 / km)

warm up and cool down from angus's and back to angus's

Orienteering 16:00 [4] 4.0 km (4:00 / km) +25m 3:53 / km

don't know actual times and distance, was definatley running at 4 min k's at least, urban orienteering around ulverston-all good,one route where I could of been faster +10s. flowing well and looking ahead a bit more.

Tuesday Mar 27, 2012 #

Running (recovery) 22:38 [2] 4.47 km (5:04 / km) +152m 4:20 / km

hilly short recovery run, somehow found motivation to get out. another northern nice day sunny and blue skies. stiffness and acheyness has all gone from injury last week, legs still feeling a bit tired from the weekend

Flexibility 10:00 [0]

halfway through run,stopped and stretched. nice views all around.

Monday Mar 26, 2012 #

Cross training 30:00 [1]
(rest day)

cheeky spot of rounders in the sun, not training but whatever. cba with a recovery run, legs aren't stiff just fatigued, haven't had a true rest day in a while.

Note

Not the results I was looking for this weekend, however lessons learnt, my form was really good coming into the weekend and it showed during the middle minus the mistake. 3 out of 4 slection races still to go for. norweigans are coming over for 4 days training with us in the holiday before the JK so hopefully everything will come together!

Cracking result for Angus at the weekend, well proud of him, he deserved something once in a while ;)

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