Training Log Archive: WillRigg

drills at bottom of hoad

Hoad Hill:

good training with black combe runners, first session with them, very windy and wet but that didn't stop me enjoying it. rough estimate of the hill climb we did.Hill reps: 4x effort at 70 % and then 2x effort at 90% each rep was 320m long. recovery was pretty much the same time as each effort because it was a relay sort of thing

jogging in-between exercises and up to the top

short sprints to finish the session at the bottom of ford park 6 x 100m sprint -building up speed to one marker then flat out for the rest. 20/30 secs recovery ?

http://www.aire.org.uk/Clubdocs/DWE2011/home.htm - results on here winsplits routegadget etc.

Wasn't technically hard today again, much faster running though. caught sam up on no.4 then raced around with him eventually left him 3 quaters around the course. was racing really fast around the course in the first half, slowed abit around the middle...bud then had a fast last couple of controls. wasn't too sure about my route choice on control 12 choice to go around the limestone to the left or straight over, I think straight over might of been slightly faster but still didn't loose much time at all, felt good fitness wise kept control, had a slight few hesitations but nothing time costly. had fastest spilt for most controls. won by a minute and half, sam came second, joe came 3rd today but just beat me overall into 1st place by like 20 seconds, well done for having a decent race yesterday joe! good weekend racing shame about yesterdays stupid mistakes.

Event: Dales Weekend
 

Dales trophy! quite easy navigating yet somehow mad 4 minutes of accumalitive mistakes! : at no.2 i strayed a bit to the left so i could get up the limestone crags easier(40 seconds lost) had a couple of hesitations aswell (1 minute roughly) and made a dreadful mistake when i was just catching angus ( 2 minutes) in some little depression that was impossible to see! that was towards the last part of the course so was pretty annoyed with myself...but it's just early season and at least my control of pace was good throughout just need a work on a few things. was 1st when i left , but I think my time was beatable as I should of got 38. weather was horrible got soaked through and the later runners will have a bit of an advantage because it cleared up abit. wasn't pushing in the early stages of course but when i began to catch Angus i had a target and was pacing myself from then on...shame i just got a bit distracted:( course was probably about 7k

8 a side games in P.E! destroyed everyone;)

really really nice evening !...stopped on top of the common to take in the view, nice clear blue skies perfect temperature for running aswell!

average pace, back still sore from hockey ( bending down so much) sped up and pushed the last 1k uphill otherwise wasn't pushing at all till then...easy training...wanna get some hard training in but can't be motivated to do it myself, funner doing it with other people!

C • give me a shout 2

was tempted to run back from orienteering but resting a bit so i fell more fresh towards the weekend !

hockey in P.E , haven't played it for ages pretty good though used to play for a year so better than everyone else apart from gus and miss !

Shit training, in the sports hall , didn't find it usefull at all...but i suppose thats because it was the first session back and year 7's and that! lecky said there will be more oppurtunity for technical training this year so thats good!

drills around schools courts. used as a warm up

shuttles
to points:
short x1 medium x1 long x1
short x2 medium x2 long x2
short x3 medium x3 long x3
short x4 medium x4 long x4
short x3 medium x3 long x3
short x2 medium x2 long x2
short x1 medium x1 long x1

.... decent going up to x3 , then asthma stopped me from going well so slowed the pace down a lot to advoid a coughing fit and let sam and gus go ahead:L

recovery from shuttles, didn't really need it.

50m 100% sprint , 50m recovery did this did 12 sprints/12 recovery all together . asthma wasn't to bad then so i could run fast ! calf twinged at bit towards the end but nothing bad. get really fustrated when my asthma goes so i can't train to hard .....still feeling abit tired from the weekend though so i suppose its good to go so hard early on in the week.