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Training Log Archive: WillRigg

In the 7 days ending Oct 27, 2015:

activity # timemileskm+m
  Running8 8:38:44 54.78(9:28) 88.17(5:53) 1694
  Strength & Conditioning2 2:00:00
  Cross training2 1:35:00
  Total11 12:13:44 54.78 88.17 1694
  [1-5]11 11:47:47

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2:45
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WeThFrSaSuMoTu

Tuesday Oct 27, 2015 #

7 AM

Running 30:03 intensity: (1:29 @0) + (45 @1) + (27:27 @2) + (22 @3) 6.01 km (5:00 / km) +35m 4:52 / km
ahr:142 max:152

MMMC on my own. HR normal again. Nearly shit myself at the end of the run. 7:45 must be the time my body likes to clear its system #TurtleHeading
C • running shits 3
5 PM

Running 21:59 intensity: (1:48 @0) + (8:12 @1) + (10:26 @2) + (1:33 @3) 3.67 km (6:00 / km) +14m 5:53 / km
ahr:130 max:155

Running 35:05 intensity: (3:38 @0) + (23 @1) + (5:22 @2) + (11:50 @3) + (13:52 @4) 8.58 km (4:05 / km) +1m 4:05 / km
ahr:168 max:184

EUOC Threshold
4 x 4 min [2min]
[4min]
10min with the ETEC(Extra Tempo Elite Club)

Had Harri to run with tonight, feeling comfortably good. Nice change of venue as well tonight, like it. Headwind/small banks and downhills made speed a bit variable.

Running 4:31 intensity: (1:00 @2) + (3:31 @3) 0.63 km (7:07 / km)
ahr:154 max:165

6 x hill sprints

Running 21:14 intensity: (34 @0) + (10 @1) + (16:47 @2) + (3:43 @3) 3.51 km (6:03 / km) +58m 5:36 / km
ahr:145 max:165

Monday Oct 26, 2015 #

Cross training 1:15:00 [1]

7 AM

Running 30:22 intensity: (38 @0) + (1:17 @1) + (10:05 @2) + (18:22 @3) 6.07 km (5:00 / km) +29m 4:53 / km
ahr:151 max:170

Easy run with Tim and Jonny around the meadows. HR seems high...No idea how it got to 170. Just looked at hr graph seems like heart rate went back to normal towards the end of the run, was just really high to start with...weird.
5 PM

Strength & Conditioning 1:00:00 [1]

GAINZ.

No ab gainz though :(

Sunday Oct 25, 2015 #

8 AM

Running 2:05 [2] 0.35 km (5:53 / km) +1m 5:48 / km

Running 2:07:27 intensity: (4:51 @0) + (1:02:41 @1) + (22:47 @2) + (37:08 @3) 15.53 km (8:12 / km) +849m 6:27 / km
ahr:136 max:175

Pentlands Long run with Mark,Pia and Georgie.
very easy pace. Lots of regrouping/ stopping for Pia. Nice day out.

Saturday Oct 24, 2015 #

2 PM

Running 18:29 intensity: (58 @0) + (25 @1) + (6:03 @2) + (11:03 @3) 2.51 km (7:21 / km) +22m 7:03 / km
ahr:150 max:162

WU, drills. strides.

Running race 13:53 intensity: (1:13 @0) + (4 @1) + (21 @2) + (23 @3) + (30 @4) + (11:22 @5) 4.0 km (3:28 / km) +51m 3:16 / km
ahr:184 max:191

National XC Relays
Edinburgh B team Me, mark and two other lads. Me and Mark had solid runs, felt like I paced it pretty well, the two others were a bit poor. Was a fun day out, good to be back doing some xc! Not really sure about the hr graph thing...

Running 28:42 intensity: (1:07 @0) + (14:24 @1) + (10:29 @2) + (2:42 @3) 3.2 km (8:58 / km) +52m 8:17 / km
ahr:131 max:162

Friday Oct 23, 2015 #

3 PM

Running 31:05 intensity: (32 @0) + (3:32 @1) + (21:34 @2) + (5:27 @3) 6.02 km (5:10 / km) +33m 5:02 / km
ahr:139 max:165

Recovery run with Mikey.Took him into the depths of the Meadows, unexplored by MikeKind. Legs felt shit, hoping they wake up by tomorrow!(#Pray4Will)

Thursday Oct 22, 2015 #

Strength & Conditioning 1:00:00 [1]

Warm up exercises
Plyometric stuff
20 chin ups
40 OH press
4x8 deadlift 40kg
2 sets 30secs core circuit: plank side touch, toe touches, dead bug, plank side pulse, leg lifts, v sits, plank Spiderman, bicycles.

Back a bit fatigued from deadlifts. Bit of rolling after.

Cross training 20:00 [1]

6 PM

Running 24:23 intensity: (45 @0) + (9:00 @1) + (14:02 @2) + (36 @3) 3.61 km (6:46 / km) +5m 6:43 / km
ahr:126 max:167

WU + drills.

They piss about with drills and they are shit ones as well, just a bit of skipping while flapping your arms around, might as well do a proper set of drills in the time they fuck about.

Running 24:31 intensity: (3:35 @0) + (1:35 @1) + (1:33 @2) + (6:52 @3) + (8:41 @4) + (2:15 @5) 6.09 km (4:01 / km) +2m 4:01 / km
ahr:171 max:188

Haries
4k tempo (4.13km) [3 min rest] 14:33 (3:31m/km's)
4 x 400m [30s]

Pacey bunch of boys out tonight: Ewan/Scott/Lawler so when they went off at like 3:10's I thought it was a good idea to run at my own pace so just ran with Matty R. stuck in the right heart rate zone :)

4 x400's felt pretty easy though. Pushed a bit harder on the harder on the last one but comfatbaly hard not like last rep glory hard.

Legs felt slug-like tonight and not floaty. Probably the effects of the gym, might just have to put up with feeling a bit shit for Thursday sessions.

Running 14:55 intensity: (2:24 @1) + (9:42 @2) + (2:49 @3) 2.77 km (5:23 / km) +8m 5:18 / km
ahr:135 max:154

cool downnnn.

Wednesday Oct 21, 2015 #

2 PM

Running 1:30:00 intensity: (4:49 @0) + (8:29 @1) + (50:19 @2) + (26:23 @3) 15.61 km (5:46 / km) +534m 4:55 / km
ahr:144 max:176

EUOC long(Hilly) run.
90 min run timed to perfection. Felt like a slug by the end of this run, never wearing my green trail inov8's again, not enough support and just tighten up my calves. Felt reasonably good until brutal climb that me a Nixon strava recorded a few weeks back. noticed my heart rate was getting a bit too high so just walked it.(it's pretty much vertical)
C • 5

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