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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WillRigg

In the 7 days ending Nov 13, 2015:

activity # timemileskm+m
  Running10 6:31:12 42.99(9:06) 69.18(5:39) 1101
  Strength & Conditioning2 2:00:00
  Orienteering2 1:48:09 10.09(10:43) 16.25(6:39) 483
  Total11 10:19:21 53.08 85.43 1584
  [1-5]11 9:57:53
averages - sleep:10.5

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SaSuMoTuWeThFr

Friday Nov 13, 2015 #

2 PM

Running 45:54 intensity: (3:05 @0) + (4:41 @1) + (30:17 @2) + (7:51 @3) 8.42 km (5:27 / km) +187m 4:54 / km
ahr:140 max:166

Easy run with Dobbo! #He'sBACK
C • No way? 2

Running 4:34 intensity: (31 @0) + (54 @1) + (2:33 @2) + (36 @3) 0.56 km (8:07 / km) +1m 8:02 / km
ahr:139 max:156

Some Drills + strides.

Thursday Nov 12, 2015 #

Strength & Conditioning 1:00:00 [1]

Running 14:59 [2] 3.2 km (4:41 / km)

6 PM

Running 17:13 intensity: (1:21 @0) + (2:41 @1) + (1:02 @2) + (5:01 @3) + (7:08 @4) 4.23 km (4:04 / km) +3m 4:03 / km
ahr:165 max:184

Haries 2 x 2km

Ran with Ali, feeling good and controlled, absolutely sik consistency! 6:49 for both. Reps a bit longer than 2k running @ 3:15's

Running 16:05 intensity: (9 @0) + (24 @1) + (13:11 @2) + (2:21 @3) 2.92 km (5:30 / km) +8m 5:26 / km
ahr:142 max:161

Running 21:31 intensity: (28 @0) + (3:52 @1) + (10:54 @2) + (6:17 @3) 3.34 km (6:27 / km) +1m 6:27 / km
ahr:142 max:170

Wednesday Nov 11, 2015 #

2 PM

Running 1:29:12 intensity: (3:23 @0) + (4:56 @1) + (46:32 @2) + (34:04 @3) + (17 @4) 15.17 km (5:53 / km) +473m 5:05 / km
ahr:147 max:179

EUOC Long run.

No pain in the shin! will keep an eye on it though... Maybe I should roll my shin more often as well.Felt short of breath on the hills on this run, got out of the habit of taking my preventor for my Asthma so was a bit weasy, going to get back into the habit. #ProblemSolved

Tuesday Nov 10, 2015 #

7 AM

Running 42:29 intensity: (41 @0) + (2:15 @1) + (39:16 @2) + (17 @3) 8.0 km (5:19 / km) +35m 5:12 / km
ahr:140 max:152

MMMC.

Felt a pain in my shin at the end of the run, decided to skip intervals. Rather miss a session than miss a whole winter. Really hope it's nothing to serious, going to roll it now and test it again tomorrow.

Monday Nov 9, 2015 #

Strength & Conditioning 1:00:00 [1]

WU
Downward dog + Inch worm x 6
10 x TRX, Press up, Crunch
Dips and SL Balance 2 x 2 x 5+5
SL to double jump
Double to single box jump
4 x 6+6 reverse OH Lunge 20kg
4 x 5 pull up
3 x 8+8 Landmines
3 x 20 Leg pushes
3 x 10 Press up
Stretching

Note
slept:10.5

Managed to have a really good sleep last night and I think I've just got away without getting a cold, felt really rough this morning but miles better now.
5 PM

Running 44:29 [2] 9.02 km (4:56 / km) +68m 4:45 / km

Sunday Nov 8, 2015 #

10 AM

Running 3:18 intensity: (1 @0) + (1:14 @1) + (2:03 @2) 0.68 km (4:53 / km) +1m 4:51 / km
ahr:133 max:145

Running 7:20 intensity: (58 @0) + (3:18 @1) + (3:04 @2) 0.51 km (14:28 / km) +9m 13:17 / km
ahr:122 max:146

Orienteering 1:11:36 intensity: (2:44 @0) + (2:40 @1) + (7:18 @2) + (56:38 @3) + (2:16 @4) 10.45 km (6:51 / km) +243m 6:08 / km
ahr:162 max:179

Going okay, caught someone, switched off, made a timely mistake, got very cold, went home. (will write some more later)
11 AM

Running 3:13 intensity: (8 @0) + (1:33 @2) + (1:32 @3) 0.4 km (8:07 / km) +12m 7:03 / km
ahr:150 max:158

Saturday Nov 7, 2015 #

11 AM

Running 16:26 intensity: (1:16 @0) + (2:21 @1) + (11:59 @2) + (50 @3) 2.68 km (6:07 / km) +30m 5:48 / km
ahr:132 max:155

Orienteering 36:33 intensity: (3:14 @0) + (29 @1) + (10 @2) + (1:00 @3) + (17:09 @4) + (14:31 @5) 5.8 km (6:18 / km) +240m 5:13 / km
ahr:180 max:189

Simpson Ground Middle,

1 miss at 5 (30s) a few dodgy lines getting caught up in a lot of windblown. Physically didn't feel very sharp today and was struggling to power through the terrain. Don't know if this is just due to the lack of terrain running or maybe slightly ill at the moment, felt like I have a cold starting possibly. Caught Purko near the end but he was running really strongly! So couldn't overtake him.

Watched stopped at 20mins so don't have HR data for whole thing, seems like I was working hard though. Needed a better warm up today, didn't have time for drills and strides to get HR up(My own fault)

Overall still quite satisfied though some decent orienteering here and there, Still need to plan ahead a bit better, was more concentrated on nailing it to the Control flag and not looking at the next leg.

Fair do's to ma boy Dane though, was smashing it today!

Running 19:29 intensity: (40 @0) + (6:13 @1) + (8:37 @2) + (3:59 @3) 2.09 km (9:20 / km) +89m 7:42 / km
ahr:137 max:161

4 PM

Running 45:00 intensity: (2:49 @0) + (5:24 @1) + (21:37 @2) + (15:10 @3) 7.97 km (5:39 / km) +184m 5:04 / km
ahr:145 max:171

Easy run on Birkrigg with Dane, got a few a good hills in. Met Harry Stainton out so ran around with him for a few loops, good to catch up!

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