Training Log Archive: WillRiggIn the 11 days ending Oct 20, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||
Monday Oct 20, 2014 #
Running 30:00 [2] 6.48 km (4:38 / km)
Early morning treadmill sesh. Eating some miles for breakfast....
Knee feeling improved, glad it's just swelling last time i did it think I was out for 4 weeks.
Knee feeling improved, glad it's just swelling last time i did it think I was out for 4 weeks.
Cross training 5:00 [1]
Bike to test mobility of knee, still a little sore at these sort of angles.
Note
No evening session, don't feel 100% probably just need to catch up on sleep! doing a 3k on wednesday so probably best to go into that with not so tired legs anyway.
Sunday Oct 19, 2014 #
Orienteering race 58:27 [3] 9.41 km (6:13 / km) +200m 5:37 / km
Brown Forvie,
Knee hurting most of the way around, just could not reach full speed at all, had about three hours sleep, head just wasn't in the game. Some okay orienteering, rest just really scrappy in the control circle, not formulating a good plan or in particular allowing myself to visualise the control circle more than anything. Got to stop getting distracted by punters near the control circle (i.e Stephen)
Can learn something from this though, not just a right off.
Knee hurting most of the way around, just could not reach full speed at all, had about three hours sleep, head just wasn't in the game. Some okay orienteering, rest just really scrappy in the control circle, not formulating a good plan or in particular allowing myself to visualise the control circle more than anything. Got to stop getting distracted by punters near the control circle (i.e Stephen)
Can learn something from this though, not just a right off.
Running 20:00 [2] 3.3 km (6:04 / km)
Saturday Oct 18, 2014 #
Orienteering 1:28:43 [4] 11.53 km (7:42 / km) +500m 6:19 / km
Balmoral Long Distance,
Was on for about 5th or 4th position, which would of been a respectable result. until I smashed my knee on the way to 19 had to sit down for a while that's how painful it was, walked then jogged the few last controls to the finish.
Did make some silly mistakes though went to 3 before 2(60s) lost 1:45 to 4 not enough detail in my plan. and a (1:20) to 14 took in a load of extra climb that wasn't needed.
Physically I felt pretty shite on the steep hills (Need to make sure a do some more Hill training especailly as the JK will have some similar gradients) other than that when it was flat and small hills felt pretty strong!
Managed to beat all the SHI England boys but Aidan who was in a bit of a class of his own.
http://obasen.orientering.se/winsplits/online/en/d...
Was on for about 5th or 4th position, which would of been a respectable result. until I smashed my knee on the way to 19 had to sit down for a while that's how painful it was, walked then jogged the few last controls to the finish.
Did make some silly mistakes though went to 3 before 2(60s) lost 1:45 to 4 not enough detail in my plan. and a (1:20) to 14 took in a load of extra climb that wasn't needed.
Physically I felt pretty shite on the steep hills (Need to make sure a do some more Hill training especailly as the JK will have some similar gradients) other than that when it was flat and small hills felt pretty strong!
Managed to beat all the SHI England boys but Aidan who was in a bit of a class of his own.
http://obasen.orientering.se/winsplits/online/en/d...
Running 10:00 [2] 1.5 km (6:40 / km)
Just a warm up, no cool down as knee was fucked!
Friday Oct 17, 2014 #
Note
(rest day)
Maybe shouldn't of gone to circuits last night, going to be a bit sore for the weekend...
Thursday Oct 16, 2014 #
Running 41:03 [2] 9.21 km (4:27 / km)
shoes: Nike Pegasus
Treadmill with James.
Strength & Conditioning 1:00:00 [3]
HWU Athletics Circuits.
Worked hard,lack of any core/strength work showed. Good session :)
Worked hard,lack of any core/strength work showed. Good session :)
Wednesday Oct 15, 2014 #
Running 10:07 [5] 2.96 km (3:25 / km) +25m 3:17 / km
shoes: Brook XC
Stirling Freshers 3k XC race(for everyone not freshers)
Went okay 2nd HWU guy behind speedy James
,think I finished about 10th-12th. Nice to be back doing a running race.
Went okay 2nd HWU guy behind speedy James
,think I finished about 10th-12th. Nice to be back doing a running race.
Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Brook XC
Warm up/down
Tuesday Oct 14, 2014 #
Running 49:44 [3] 12.04 km (4:08 / km)
shoes: Nike Pegasus
Steady run
Campus trail,Currie,Walkway of leith and back.
New change of roads shoes: Nike Pegasus, got some more cushioined shoes compared to Inov8 233 due to more road running I'll be doing. Also bought a new pair of XC brooks.
Campus trail,Currie,Walkway of leith and back.
New change of roads shoes: Nike Pegasus, got some more cushioined shoes compared to Inov8 233 due to more road running I'll be doing. Also bought a new pair of XC brooks.
Monday Oct 13, 2014 #
Running 41:22 [3] 10.18 km (4:04 / km)
HWU Athletics,
Steady with james on the currie loop. Looped around every so often to catch up the slower runners.
Steady with james on the currie loop. Looped around every so often to catch up the slower runners.
Sunday Oct 12, 2014 #
Running 25:00 [1] 4.0 km (6:15 / km)
Warm up and cool down.
Orienteering 20:47 [5] 4.7 km (4:25 / km) +135m 3:52 / km
RTC Stirling
Really fun course. Time would of put be 35th at the back of all the big boy internationals, so quite happy with that. More annoying is I took such a stupid route on the long leg and also a big hesistation coming out of the control. lost 1:10. That would of put me just ahead of tue lassen and marten bostrom...
Unfortunatley I was a bit stupid and missed control 6, which was right on the way to 7! so dsq, time would of been like 5 seconds slower! Made some stupid time loss in the castle but so did everyone mine on no.3 (30+s)
Really fun course. Time would of put be 35th at the back of all the big boy internationals, so quite happy with that. More annoying is I took such a stupid route on the long leg and also a big hesistation coming out of the control. lost 1:10. That would of put me just ahead of tue lassen and marten bostrom...
Unfortunatley I was a bit stupid and missed control 6, which was right on the way to 7! so dsq, time would of been like 5 seconds slower! Made some stupid time loss in the castle but so did everyone mine on no.3 (30+s)
Saturday Oct 11, 2014 #
Event: Race the Castles
Orienteering 21:40 [4] 5.0 km (4:20 / km) +150m 3:46 / km
RTC +4:10 to Yannick
Really good fun. One mistake of 30s taking the wrong alley i counted them off but missed counting an alley because I thought it was a shop... few bad routes as well, to 2 took the long way around and also in the graveyard a ba route.
Enjoying sprint orienteering at the moment I'm just not the best at it, as living in the lakes there in not many areas at all, edinburgh seems to be the place to get better at it!
Really good fun. One mistake of 30s taking the wrong alley i counted them off but missed counting an alley because I thought it was a shop... few bad routes as well, to 2 took the long way around and also in the graveyard a ba route.
Enjoying sprint orienteering at the moment I'm just not the best at it, as living in the lakes there in not many areas at all, edinburgh seems to be the place to get better at it!
Running 30:00 [2] 5.0 km (6:00 / km)
warm up/cool down
Note
Really helpful have a JEC review with Mark the other day, really time to start getting analytical with my orienteering
Friday Oct 10, 2014 #
Orienteering 19:46 [3] 4.34 km (4:33 / km)
Warm up Sprint
Head torch died so had to follow sasha then who was shit and got us lost ;)
Head torch died so had to follow sasha then who was shit and got us lost ;)
Running 16:30 [2] 3.2 km (5:09 / km)
Jog to event and back.