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Training Log Archive: WillRigg

In the 7 days ending Jan 28, 2016:

activity # timemileskm+m
  Running10 8:19:42 56.84(8:48) 91.47(5:28) 1088
  Strength & Conditioning2 1:15:00
  Cross training1 55:00
  Orienteering1 18:38 2.65(7:02) 4.26(4:22) 15
  Total10 10:48:20 59.48 95.73 1103
  [1-5]10 10:18:59

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FrSaSuMoTuWeTh

Thursday Jan 28, 2016 #

9 AM

Running 11:01 intensity: (33 @0) + (30 @1) + (6:57 @2) + (3:01 @3) 2.37 km (4:39 / km) +6m 4:36 / km
ahr:144 max:167

Running 22:08 intensity: (58 @0) + (1:16 @2) + (7:10 @3) + (12:44 @4) 5.99 km (3:42 / km) +3m 3:41 / km
ahr:174 max:184

2 X 10 min [2min] threshold

Heavy legs, just had to get it done with. No time for a third as design meeting got moved back an hour. Think 2 was enough anyway would of lost a bit of quality. Bit windy.
C • Distances? 2

Running 3:32 intensity: (6 @0) + (1:07 @2) + (2:19 @3) 0.71 km (4:59 / km) +1m 4:57 / km
ahr:151 max:158

Wednesday Jan 27, 2016 #

Note

May go for some evening miles this evening... (I didn't)
1 PM

Running 1:11:14 intensity: (5:38 @0) + (4:46 @1) + (19:31 @2) + (38:49 @3) + (2:30 @4) 9.81 km (7:16 / km) +660m 5:26 / km
ahr:152 max:178

Recce of Carnethy with Nixon,Purko,Liam and Georgie.The race is going to be brutal! Chilled pace around most of the loop and then steady effort up the last hill. Georgie went over her ankle at the end so stopped to help her down as the others did the last bit of the descent sp we cut the run a bit short. Binged on some of Nixons cookies on the way back and then remembered I had half a packet left and binged a bit more when I got home.
C • Cheeky 1

Running 10:00 [2] 2.0 km (5:00 / km)

Tuesday Jan 26, 2016 #

7 AM

Running 29:59 intensity: (1:02 @0) + (1:38 @1) + (22:33 @2) + (4:46 @3) 6.11 km (4:54 / km) +57m 4:41 / km
ahr:143 max:162

Easy around the meadows. Weather grim. In uni from 9 and will get back at 7. Gonna be in a great mood for intervals tonight...
6 PM

Running 24:31 intensity: (38 @0) + (46 @1) + (17:00 @2) + (6:07 @3) 5.22 km (4:42 / km) +81m 4:22 / km
ahr:146 max:165

Running 27:30 intensity: (1:19 @0) + (30 @2) + (15:37 @3) + (9:41 @4) + (23 @5) 6.46 km (4:15 / km) +6m 4:14 / km
ahr:171 max:186

Solo interval session. Felt alright, nice to do some pure speed. Some reps slightly over. Could of done with someone to push me, didn't feel very tired at the end. May try something like 20 x 60 next week.

12x 60 [60]
4 x 30 [30]

Running 13:39 intensity: (1:23 @0) + (13 @1) + (8:11 @2) + (3:52 @3) 2.33 km (5:51 / km) +7m 5:46 / km
ahr:147 max:155

Bumped into Ali,Tim and Raptor on the cool down and then had a nice chat with my Helly Hansen buddy around half a lap of the meadows.

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

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