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Training Log Archive: WillRigg

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running13 9:33:01 62.8(9:07) 101.06(5:40) 1315
  Strength & Conditioning3 2:30:00
  Orienteering2 1:38:51 9.7(10:12) 15.6(6:20) 242
  Total14 13:41:52 72.49 116.67 1557
  [1-5]13 12:45:30

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

Note

Solid 116k week, maybe my biggest yet? Need to take it easier the next few days and then pile on miles after that for another hard week. Feeling like two weeks hard, one easy seems to be going reasonably well so trying that again.
10 AM

Running 9:26 intensity: (27 @0) + (2:50 @1) + (6:09 @2) 1.17 km (8:05 / km) +4m 7:57 / km
ahr:132 max:145

Orienteering 37:52 intensity: (3:15 @0) + (10 @1) + (12 @2) + (31:08 @3) + (3:07 @4) 7.42 km (5:06 / km) +113m 4:44 / km
ahr:170 max:179

OK 'Deez' NUTZ Trophy

After a shocker yesterday, goal was to have a strong detailed plan for every control, and plan a few legs ahead. Also to implement more aiming off in the shitty southern forest; where path routes always seem to be faster. This all went very well and I was a lot more satisfied with my run. Legs very tired as you can see by HR data, my heart rate was struggling to get high into threshold zone, which is what I'd would expect on an area like todays. Mistake at control 4 really could not understand what was going on in there thought the map was shit and the lines weren't broken to see feature just before the control. A bit unsure on way to number 1 and also took the shittest route ever to control 8, will be interested to see time loss on that.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Lost time on some routechoices more than anything, and then just being a little slow towards the end as well.

Running 13:37 intensity: (17 @0) + (6:53 @1) + (6:27 @2) 1.83 km (7:27 / km) +66m 6:19 / km
ahr:128 max:143


Blue - Splits

Saturday Nov 21, 2015 #

Note



Chat shit,get banged.
C • That face... 4
9 AM

Running 30:00 [2] 5.0 km (6:00 / km)

Map memory of Venice Street race.

Running 18:08 [2] 1.93 km (9:25 / km) +47m 8:23 / km

Running 12:10 [2] 2.1 km (5:48 / km) +23m 5:30 / km

5 PM

Running 21:55 intensity: (1:40 @0) + (7:13 @1) + (12:22 @2) + (40 @3) 2.67 km (8:13 / km) +79m 7:10 / km
ahr:133 max:155

Orienteering 1:00:59 intensity: (1:14 @0) + (8:27 @1) + (14:31 @2) + (36:47 @3) 8.18 km (7:27 / km) +129m 6:54 / km
ahr:151 max:175

Torch died at 6 for no apparent reason, then fell on my face at least 10 times, twatted my ankle, smashed my toe and got a nose bleed. Spent the rest of the course running between Jake and Jack so I could see to put my feet, still bleeding all over myself. Jacks headtorch then died at 12, leaving one headtorch between 3, time to call it a day.

Hating life. Orienteered 4/6 controls reasonably well 66.67% success rate. Great success.

Big mistake to number 2: no plan for second half of control, should of aimed off in my plan. Speed was actually okay up to it and then I just missed it, around the path would of been safer and quicker. 3 rushed it and made no plan for start of leg, ran some extra distance for no reason because of missing a path. 4 bad. 5 actually went really well, checking my compass a lot and having a detailed plan, wow such a suprise this worked. Think I had fastest leg time for this. 6 well executed, poor routechoice.
6 PM

Running 7:23 intensity: (1:29 @0) + (1:46 @1) + (4:08 @2) 1.24 km (5:58 / km) +6m 5:50 / km
ahr:127 max:146

Friday Nov 20, 2015 #

12 PM

Running 49:28 intensity: (4:22 @0) + (7:24 @1) + (29:06 @2) + (8:36 @3) 9.77 km (5:04 / km) +153m 4:42 / km
ahr:138 max:169

Sweating out C2H5OH
C • C2H5OH 1

Thursday Nov 19, 2015 #

Running 15:00 [2] 3.2 km (4:41 / km)

Strength & Conditioning 1:00:00 [1]

Running
10 x each of: goblet squat, hip hinge, sl squat, sl bridge, balance and reach, monster band.
Dot drills.
20 each of: double leg box jump, double to single leg box jump.
25 pull ups.
40 OH press 20 @ 16kg 20 @ 20kg.
Hip Mobility.
4 x 5 deadlift (40-50kg).
4 x 5 bench press (40-47.5kg).
Core circuit 2 x 30(15secs): plank side touches, dead bugs, leg lifts, spiderman plank, windscreen wipers, toe touches, bicycle crunches.

Circuit was tough. Gritted my teeth and got through it though.
6 PM

Running 20:25 intensity: (37 @0) + (5:38 @1) + (13:16 @2) + (54 @3) 3.36 km (6:05 / km)
ahr:135 max:157

Running 18:48 intensity: (1:18 @0) + (2:50 @1) + (3:06 @2) + (9:05 @3) + (2:29 @4) 4.01 km (4:41 / km) +2m 4:40 / km
ahr:157 max:181

2 sets 1k [90] 2 x 400 [60s]

Running with scott James D and another lad, they were a bit ahead of the k's but running at the front on 400's. Took it pretty easy tonight, legs very heavy.

Running 16:27 intensity: (30 @1) + (15:57 @2) 3.02 km (5:27 / km) +6m 5:24 / km
ahr:143 max:147

9 PM

Running 30:00 [2] 5.0 km (6:00 / km)

Wednesday Nov 18, 2015 #

2 PM

Running 1:53:53 intensity: (5:58 @0) + (13:12 @1) + (53:40 @2) + (39:39 @3) + (1:24 @4) 19.01 km (6:00 / km) +582m 5:12 / km
ahr:146 max:179

EUOC long Hilly run.
Calves a bit tight from intervals. Felt like I was slogging it out a bit today. MFD was quite the effort today, especially with it being a little bit slippy. Bumped into Brutus when running back to flat, so ran home via Pollock.

Tuesday Nov 17, 2015 #

11 AM

Running 44:25 [2] 9.23 km (4:49 / km) +182m 4:23 / km

Bog and a lap of the seat with Tim, good chat meant this run flew by.
5 PM

Running 23:47 intensity: (54 @0) + (2:10 @1) + (5:22 @2) + (15:21 @3) 3.68 km (6:28 / km) +16m 6:19 / km
ahr:152 max:171

Running 33:08 intensity: (2:11 @0) + (1:12 @2) + (8:06 @3) + (21:39 @4) 8.87 km (3:44 / km) +4m 3:44 / km
ahr:174 max:184

3 x 5 min [2min] 2 x 4min [90s] 1 x 3 min

Took the first rep a bit pussyish and then decided I wanted to push a bit harder this week so just sat behind Brutus for the whole session, felt strong :)Forgot to start watch for the first rep.

Running 8:51 intensity: (38 @0) + (2:31 @1) + (2:15 @2) + (3:27 @3) 0.87 km (10:10 / km) +2m 10:03 / km
ahr:142 max:161

6 x 50m sprints

Running 25:50 intensity: (2:02 @0) + (7:41 @1) + (10:22 @2) + (5:45 @3) 2.91 km (8:53 / km) +56m 8:06 / km
ahr:136 max:161

C • Speedy 2

Monday Nov 16, 2015 #

6 AM

Running 45:54 [2] 9.15 km (5:01 / km) +59m 4:52 / km

to Gym and EUOC recovery.
7 AM

Strength & Conditioning 30:00 [0]

Mobility. R hip flexor tight and calves still need more rolling.
5 PM

Running 14:26 [2] 3.06 km (4:43 / km) +28m 4:30 / km

Commute to the Gym. Float there, brutal headwind on the way back.

Strength & Conditioning 1:00:00 [1]

Making some gains on the ab section I reckon. Took a bit easy on the squats because I was feeling lightheaded.

Rolling
Mobility: inch worm, hip and back stuff.
TRX rows, push ups. 3 x 10 each.
SL Squat. 2 x 5+5.
Monster band walk. 10+10.
Plyo: SL to DL jumps and DL to SL box jumps. 4 x 2+2 of each.
SL balance and reach 3 x 5.
Snatch backward lunges. 3 x 5
Back squats. 4 x 5 (40,50,55,60kg)
Pull ups. 4 x 5.
Bar rotations. 3 x 8+8.
Push ups. 3 x 10.
Ab pushes. 3 x 20.

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