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Training Log Archive: WillRigg

In the 7 days ending Jan 25, 2016:

activity # timemileskm+m
  Running11 9:29:56 62.2(9:10) 100.1(5:42) 1348
  Strength & Conditioning3 2:15:00
  Cross training1 55:00
  Orienteering1 18:38 2.65(7:02) 4.26(4:22) 15
  Total11 12:58:34 64.84 104.36 1363
  [1-5]11 12:28:47

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TuWeThFrSaSuMo

Monday Jan 25, 2016 #

Strength & Conditioning 1:00:00 [1]

Pretty standard session. Feeling strong on all the exercises apart from dead lifts which just seem to kill my back every time.

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

Jog to gym and back with Purko.
7 AM

Running 48:03 [2] 8.95 km (5:22 / km) +66m 5:11 / km

MMMM. Nice easy recovery pace, slept through mobility and met everyone half way through their first lap.

Sunday Jan 24, 2016 #

Running 50:00 [2] 9.0 km (5:33 / km)

Pottering around Arthurs seat spectating the brown mass start. Hanging a wee bit.

Note

Would probably say BW weekend was a success on the whole and I'd just like to say a big thank you for Bill Stevenson and Mark Nixon with all their help. They sacrificed a lot of their free time that they didn't need to with the controlling of the courses and help with the planning/printing. Charlotte and Bryony did a great job of organising the whole event and everything ran smoothly. Appreciate much more now the amount of work that goes behind the scenes for big events like these. Very pleasing to hear some positive feedback on the race on Saturday jogging around the assembly today as well as some kind comments on Nopesport too. First time planning so obviously not perfect courses; maybe some a little long, or a bit too much dead running to get back from the exchange area on the A. But will learn for next time! A little bit of a fuss over the mapping in the exchange, but it's a very tricky area to map and you can't please everyone. Sasha seemed to do a great job today as well likewise with Andrew on Friday.
C • Multi-level 5

Cross training 55:00 [2]

Spinning with Leutch and Chris. Chelsea game was on so Chris was loving it.

Strength & Conditioning 15:00 [0]

Some chilled mobility joined with Callum followed by a sauna (joined by Ali after his spin and clem just coming for the sauna lol) and some good chat. Legs feel 10 times better now. This session always seemed to sort me out even if legs are recked.

Saturday Jan 23, 2016 #

Event: EUOC Burns Weekend - SOUL & UK Urban League / & SoSOL 2
 

Running 1:30:00 [2] 13.0 km (6:55 / km)

Control checking for BW course. Newbie put 5 controls in the wrong place and only discovered this 15 mins before the first start, so bit of a mad rush.

Generally good feedback about the courses. Two angry people one who just had a shit run and one who thought the map was 'disgusting' lol.
C • thanks! 2

Friday Jan 22, 2016 #

10 AM

Running 50:00 [2] 10.0 km (5:00 / km) +139m 4:41 / km

Very enjoyable, not too bad company!
5 PM

Running 16:00 intensity: (1:00 @0) + (2:21 @1) + (11:48 @2) + (51 @3) 3.19 km (5:01 / km) +22m 4:51 / km
ahr:134 max:154

Orienteering 18:38 intensity: (1:15 @0) + (21 @1) + (11 @2) + (5:39 @3) + (11:12 @4) 4.26 km (4:22 / km) +15m 4:18 / km
ahr:175 max:183

FWTN Short. http://obasen.orientering.se/winsplits/online/en/d...

Tireddd. Very hard to read map when it's in a polypocket. Few silly mistakes like running past a control and maybe one route choice error but might of actually been 50:50.Good to do a bit of sprint o though. SI air was excellent for control flow, nice courses planned by forest demon as well, big shout out.

Running 1:27 intensity: (55 @1) + (32 @2) 0.18 km (7:55 / km) +3m 7:19 / km
ahr:126 max:134

Running 15:38 intensity: (29 @0) + (1:03 @1) + (13:00 @2) + (1:06 @3) 2.95 km (5:18 / km) +37m 4:59 / km
ahr:141 max:154

Thursday Jan 21, 2016 #

Strength & Conditioning 1:00:00 [1]

Running 14:00 [2] 3.0 km (4:40 / km)

Commute to gym and back.
5 PM

Running 15:03 intensity: (1:01 @0) + (2:14 @1) + (6:39 @2) + (5:09 @3) 2.85 km (5:17 / km) +3m 5:15 / km
ahr:142 max:172

Running 34:22 intensity: (1:48 @0) + (56 @1) + (3:07 @2) + (9:05 @3) + (19:26 @4) 8.98 km (3:50 / km) +2m 3:49 / km
ahr:170 max:183

3 x 10min [2min] Threshold around the Meadows.

Started with Andrew but he wasn't feeling to good so dropped of a bit after 2nd rep. Felt pretty strong though and actually quite enjoyed this session! Liking the solo vibe on these long threshold reps. Not bothering looking at the pace just making sure I was in the right zone here and there. Felt like I could done another rep at the end as well, but good way to just ease back into it.

First flat interval session for a month, running at about 3:35m/k consistently. Feel like I've got a nice aerobic base to really smash some training on over the next few months. Things are back on the up just got to stay healthy and consistently get 2/3 Quality sessions in a week now.
C • Nice 2
C • Nice 1

Running 7:47 intensity: (29 @0) + (1:38 @2) + (5:40 @3) 1.61 km (4:50 / km) +7m 4:44 / km
ahr:152 max:162

Wednesday Jan 20, 2016 #

1 PM

Running 1:33:09 intensity: (4:44 @0) + (2:57 @1) + (39:03 @2) + (46:25 @3) 13.05 km (7:08 / km) +770m 5:31 / km
ahr:150 max:174

Really nice run out with Nixon,Sophie and Andrew in the Pentlands. Nice change to a Wednesday long, great run and good chat. Hip flexors moaning at me for all this snow running recently. Feeling pretty good.

Running 7:30 [1] 1.5 km (5:00 / km)

Tuesday Jan 19, 2016 #

7 AM

Running 30:24 intensity: (24 @0) + (18 @1) + (27:56 @2) + (1:46 @3) 5.77 km (5:16 / km) +31m 5:08 / km
ahr:138 max:163

Nice and easy with Nixon before he murked a progression run later in the day.
6 PM

Running 12:48 intensity: (52 @0) + (33 @1) + (7:04 @2) + (4:19 @3) 2.66 km (4:49 / km) +17m 4:40 / km
ahr:146 max:163

Mad rush to get to Hill reps after super busy day at uni, got heckled down by someone coming off the meadows.

Running 50:40 intensity: (2:16 @0) + (2:56 @1) + (23:56 @2) + (18:00 @3) + (3:32 @4) 7.57 km (6:42 / km) +220m 5:51 / km
ahr:151 max:182

Hill REPSSS (Power Hills)

Repping the fresh white Helly thermal tonight! Not exactly sleeve hugging yet but a few more gym sessions and I'll be wearing it as good as Ali Masson does soon. Fair to say it wasn't very white by the end.

Session

4 x 1 min
8 x 45 sec
4 x 30 sec

Didn't feel that strong tonight and a bit of lack of consistency on the 45's. Got the job done though,grinded it out and worked hard which is okay considering I haven't done a 'proper' hard session for about a month and a half. At the front with Brutus for most of the reps before dropping in just behind him for some of the latter ones. Some more graft needed before last rep glory can be regained.

Running 18:05 intensity: (29 @0) + (1:02 @1) + (15:35 @2) + (59 @3) 2.64 km (6:51 / km) +31m 6:28 / km
ahr:142 max:153

Back with Reynolds,Brutus and Raptor. Bit of coughing after the session makes me think i'm not 100% yet and some soreness in chest after but nothing bad. Miles better than I have been though.

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