Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Oct 31, 2015:

activity # timemileskm+m
  Running11 9:51:25 65.05(9:05) 104.69(5:39) 1875
  Strength & Conditioning2 2:00:00
  Cross training1 1:15:00
  Total13 13:06:25 65.05 104.69 1875
  [1-5]13 12:43:49

«»
2:45
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 31, 2015 #

Running 40:00 [2] 7.0 km (5:43 / km)

Warm up with a few drills and strides followed by cool down to the island.
9 AM

Running 17:00 [5] 5.07 km (3:21 / km)

Parkrun.
It was going okay and then I turned into a hurricane at about 2.5k. Good session though. Nice to get a time down, Got another Parkrun planned in early December. 16:49 on Garmin.
C • Time 4

Friday Oct 30, 2015 #

Note

Probably the first time I've got to 100k before and my legs are feeling good, training well.
7 AM

Running 30:25 intensity: (28 @0) + (34 @1) + (29:23 @2) 6.24 km (4:52 / km) +7m 4:51 / km
ahr:139 max:148

Early morning miles with Jonny,Georgie,Charlotte and Mark.... *yawn*
4 PM

Running 44:39 intensity: (2:23 @0) + (17:04 @1) + (24:33 @2) + (39 @3) 7.96 km (5:37 / km) +162m 5:06 / km
ahr:132 max:153

Easy run with Soph around touristy route, went up Calton Hill for the first time ever, it was dark.

Running 12:14 intensity: (16 @0) + (5:12 @1) + (6:46 @2) 0.95 km (12:50 / km) +1m 12:46 / km
ahr:129 max:149

Sophie Horrocks's Secret drills. Think I've found the way to running success.

Running 2 [0] 0.0 km (11:07 / km)
ahr:129 max:130

Thursday Oct 29, 2015 #

Running 16:46 [2] 3.57 km (4:42 / km)

Was going to bike in until I fell off my bike after 100m of getting out of my flat. Chain got proper snagged up and twisted so couldn't be arsed sorting it out, so I just ran in had to hit some 3:20's to get there on time. Jog back felt dead.

Strength & Conditioning 1:00:00 [1]

Went to squat 5 x 60kg turns out the sly bastard Dan Stansfield put an extra 10kg on so it was 70kg. No wonder the last rep felt really hard....
I can now squat 8kg more than my body weight #GAINZ

Circuits Gym:
Glute + Hammy exercises
Dot plyo drills
Box jumps (20 double, 10x10 single)
25 pull ups (this was an absolute effort)
40 (15kg) OH Press

Performance Gym:
4x5 BS 40,50,50,70
4x5 BP 20,30,30, 35kg

3x10 TRx row, press up, Deadbug
6 PM

Running 56:56 intensity: (2:07 @0) + (1:35 @1) + (23:50 @2) + (28:50 @3) + (34 @4) 12.27 km (4:38 / km) +107m 4:27 / km
ahr:152 max:180

Easy/Steady run, then bumped into Mark & Matty doing the last k of there set so thought I'd jump on the train and do it for a bit of a variety. Looking back I probably could of done there session but did actually get a sicky feeling in my throat while running(maybe a sign to take it easy) but got parkrun on Saturday which will be a good effort anyway. So not missing to many gains.

Wednesday Oct 28, 2015 #

2 PM

Running 1:40:37 intensity: (4:22 @0) + (11:23 @1) + (46:56 @2) + (35:10 @3) + (2:39 @4) + (7 @5) 17.28 km (5:49 / km) +611m 4:57 / km
ahr:146 max:185

EUOC long hilly run.
Good to have pretty much all the lads outs on this run.

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.

« Earlier | Later »