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

Training Log Archive: WillRigg

In the 7 days ending Jan 18, 2016:

activity # timemileskm+m
  Running11 8:49:54 53.56(9:54) 86.2(6:09) 2394
  Strength & Conditioning2 2:30:00
  Orienteering4 1:53:39 9.77(11:38) 15.73(7:14) 497
  Total12 13:13:33 63.33 101.93 2891
  [1-5]12 12:56:01

«»
2:44
0:00
» now
TuWeThFrSaSuMo

Monday Jan 18, 2016 #

Running 35:00 [2] 7.0 km (5:00 / km)

To mobility and then recovery run.

Strength & Conditioning 30:00 [1]

Mobility.

Strength & Conditioning 1:00:00 [1]

Circuit Gym
Hip Hinge
Kettle bell squat
SL Balance and Reach
Spiderman crawl
Hurdles

DL 4 x 8 (40-45)keeping it light
Rebound box jump
Bar Split squat double
Dumble split squat single

3 x 3+3 Med ball push up
3 x 5+5 5kg plank push.
3 x 8+8 Pallof press.
3 x 10+10 bar rotations.

Running 15:00 [2] 3.0 km (5:00 / km)

Jog to and from gym, good to have some company from Mr Olympian himself - Mark Purkis. Every man should model there body on his #Chiseled.
C • 3

Sunday Jan 17, 2016 #

Note

Very enjoyable weekend! Lots of terrain time and hills so all good in the clubbbbbb. Think I did a little bit too much training this w/e. Nearing 5 hours is not good especially when 4 hours is my max, no wonder why I was absolutely dead on the last session. Plus with the short break between trainings time wasn't perhaps ideal. Took it steady all weekend though and had some good times on the Saturday courses, still some work needed to nail the technique though.
7 AM

Running 57:00 [2] 5.5 km (10:22 / km) +550m 6:55 / km

Mountain trudge in knee deep snow. Was pretty cool setting of in the dark again and this time being in a big bunch of about 10 of us. 10mins of running took place on the ascent and the rest just felt like being on an artic expedition of some sort. Nice downhill yet again but this time in the fresh pow pow. Nath faceplanting it every 5 minutes made excellent comedy value.
C • When in Blencathra 1
10 AM

Running 15:35 intensity: (1:09 @0) + (5:26 @1) + (6:49 @2) + (2:11 @3) 2.19 km (7:06 / km) +104m 5:44 / km
ahr:135 max:157

Orienteering 29:47 intensity: (49 @0) + (13 @1) + (21 @2) + (27:43 @3) + (41 @4) 3.82 km (7:48 / km) +151m 6:31 / km
ahr:168 max:178

Hip flexors and Glutes just said no from the word go. We were told to race overspeed on this exercise but that was simply impossible in the snow. Managed to nail all but the long leg which I fluffed by about 1:30, body just to fatigued and wasn't concentrating. Absolute slog around, HR not getting high at all. Harris Tweed thought he could be sneaky by taking me on 9 when I was getting more climb in for the bant, he then shat it on 10 as Big Rigg dominated his presence with a fine bearing straight to 10 while one was wetting his map in a icy pond just because it's harris.

Running 8:26 intensity: (2:00 @0) + (1:57 @1) + (4:29 @2) 1.24 km (6:47 / km) +9m 6:33 / km
ahr:113 max:144

Saturday Jan 16, 2016 #

Note

Generally my picture is pretty good. However I need to implicate a good solid plan more, especially when there are other around me and I tend to rush. If I can do this I think I can win WOC.
7 AM

Running hills 45:01 intensity: (2:25 @0) + (4:03 @1) + (7:29 @2) + (30:26 @3) + (38 @4) 5.52 km (8:09 / km) +516m 5:33 / km
ahr:157 max:177

Me and Dane probably had the best morning run in the world this morning. Started off in the dark and the stars were still out, as we climbed higher the sun began to rise and we were met with some pretty unreal views at the top. Will post some pics soon! Running uphill in shin deep snow is tough!!!
10 AM

Running 15:12 intensity: (1:40 @0) + (3:17 @1) + (8:38 @2) + (1:37 @3) 1.91 km (7:57 / km) +54m 6:58 / km
ahr:132 max:155

Orienteering 32:54 intensity: (1:24 @0) + (16 @1) + (2:42 @2) + (23:23 @3) + (5:09 @4) 4.0 km (8:14 / km) +106m 7:16 / km
ahr:167 max:181

No Compass
Oing okay, went reasonably well. Got a massive thorn in my foot so had to stop for a minute. Few legs where I was getting distracted by others and not focusing on my orienteering. Need to work on that.

Running 7:43 intensity: (17 @0) + (59 @1) + (6:12 @2) + (15 @3) 1.2 km (6:25 / km) +21m 5:54 / km
ahr:136 max:152

1 PM

Running 3:32 [1] 0.51 km (6:52 / km) +29m 5:22 / km

Orienteering 33:58 [3] 4.3 km (7:54 / km) +140m 6:47 / km

Map memory pairs with Dane. Went well. Very Snowy.

Running 12:26 [2] 1.63 km (7:37 / km) +47m 6:40 / km

Friday Jan 15, 2016 #

12 PM

Running 1:10:55 intensity: (3:09 @0) + (3:51 @1) + (42:24 @2) + (21:31 @3) 13.03 km (5:26 / km) +338m 4:49 / km
ahr:145 max:171

Easy with Tim and Andy. Absolute beaut of a run around Blackford and Braids. Crisp snow on the tops made lots of fun running. To make it better Andy full on decked himself in a huge puddle. Still laughing at the thought of it now.

Thursday Jan 14, 2016 #

Strength & Conditioning 1:00:00 [1]

Brutal session! Luckily with the gym legend himself Ali Masson coaching me on my press ups at Aviemore last week. I smashed these exercises pretty hard.

Orienteering 17:00 [3] 3.61 km (4:43 / km) +100m 4:08 / km

Sprint O corridor. Bit slow to start with but getting better by the end. Planning ahead faster. Estimate on time.
6 AM

Running 30:24 [1] 4.36 km (6:58 / km) +6m 6:55 / km

To gym and then back with Charlotte to check out BW starts, all looks good.
5 PM

Running 6:51 [2] 1.58 km (4:21 / km) +11m 4:12 / km

Running 50:08 [2] 9.33 km (5:23 / km) +178m 4:54 / km

EUOC extra miles.

Wednesday Jan 13, 2016 #

2 PM

Running 1:31:41 intensity: (4:39 @0) + (3:24 @1) + (48:07 @2) + (30:16 @3) + (5:15 @4) 14.18 km (6:28 / km) +531m 5:27 / km
ahr:149 max:183

Long run with EUOC, lungs little bit better.

Ran into a tree...FML.

Tuesday Jan 12, 2016 #

Running 1:05:00 [2] 14.0 km (4:39 / km)

Easy with Callum,Georgie and Soph. In uni 9-5 today so feeling mentally tired as well still a bit grotty from cold but felt well enough to run, hopefully can get back training hard soon. DOMS central from squats. Nice to see peeps again.

« Earlier | Later »