Training Log Archive: WillRiggIn the 7 days ending May 11, 2016:
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Wednesday May 11, 2016 #
6 PM
Running 18:30 [2] 2.53 km (7:18 / km) +53m 6:37 / km
Running 37:30 [4] 7.84 km (4:47 / km) +412m 3:47 / km
Dumyat Hill Race
4 hours sleep the night before and a maths exam in the morning wasn't great prep for this. Felt like i bonked after 2 mins. Felt like death and engeryless the whole race brrrrr. Managed to keep some dignity intact by descending well though.
4 hours sleep the night before and a maths exam in the morning wasn't great prep for this. Felt like i bonked after 2 mins. Felt like death and engeryless the whole race brrrrr. Managed to keep some dignity intact by descending well though.
Running 20:00 [2] 3.03 km (6:36 / km) +5m 6:33 / km
Cool down with Callum and Elisha and then convinced to do 4 x 200m on the track 30,30,30,29.
Tuesday May 10, 2016 #
Running 1:04:35 [2] 14.35 km (4:30 / km)
Easy with Pete trying to keep it nice and flat, felt absolutely minging for the first 30 minutes, bit dehydrated I think. Then purked up once on the meadows. Lush weather and good chat. Discarded my gps file like a muppet at the end.
Monday May 9, 2016 #
Strength & Conditioning 1:00:00 [1]
Cross training 15:00 [1]
5 PM
Running 47:37 [2] 6.28 km (7:35 / km) +49m 7:18 / km
Alisters Drills and jog. A bit of tickle in my throat, probably from a few less than great sleeps recently and a bit of exam stress. Not as mellow as i normally am.
Suns out, hipsters are out. Meadows absolutely brimming with yahs. Who the fuck brings bongos to the meadows.
Suns out, hipsters are out. Meadows absolutely brimming with yahs. Who the fuck brings bongos to the meadows.
Sunday May 8, 2016 #
10 AM
Running 23:29 [2] 4.76 km (4:56 / km) +72m 4:35 / km
Warm up and drills + strides.
Running 20:20 [5] 4.18 km (4:52 / km) +32m 4:41 / km
10 x 200m hill reps with Tim,Pete,Jonny and Connor.
Nice little session and really feeling the lactate on the last three reps. First time my lungs have felt okay for a long time, absolute joy to get some oxygen in! Definitely on the mend!
Nice little session and really feeling the lactate on the last three reps. First time my lungs have felt okay for a long time, absolute joy to get some oxygen in! Definitely on the mend!
Running 5:00 [2] 1.0 km (5:00 / km)
Orienteering 22:05 [4] 5.6 km (3:57 / km) +14m 3:54 / km
Sprintervals with the lads
Got caught out on the first one by some new building work, pretty solid on the others apart from when everyone mass started about 15s after and everyone piled through me, fanning about in the tricky bit. Need to start reading my descriptions as well. Great session though and legs felt good after i got going, tired on the last two.
missed the first rep on my watch so just guessed with time/distance.
Got caught out on the first one by some new building work, pretty solid on the others apart from when everyone mass started about 15s after and everyone piled through me, fanning about in the tricky bit. Need to start reading my descriptions as well. Great session though and legs felt good after i got going, tired on the last two.
missed the first rep on my watch so just guessed with time/distance.
Running 18:18 [2] 3.46 km (5:18 / km) +56m 4:54 / km
Back to the flat.
Saturday May 7, 2016 #
Note
Bought £37 of Anti Allergy bed sheet/mattres protector. Better have an allergy now.
4 PM
Running 59:14 [3] 13.11 km (4:31 / km) +235m 4:09 / km
'Easy' hour with the boys which gradually picked up into more of a cruise pace.
Don't want to jinx it but think lungs felt marginally a better today. Still had a a bit of coughing fit when i finished though. Took peak flow at 600 l/min before i left to go for a run and then 550 l/min when i got back.
Don't want to jinx it but think lungs felt marginally a better today. Still had a a bit of coughing fit when i finished though. Took peak flow at 600 l/min before i left to go for a run and then 550 l/min when i got back.
Friday May 6, 2016 #
Cross training 1:00:00 [2]
Out with Sasha and Brutus to the watch 5k Scottish Champs, boys crushed it!
Note
Saw the asthma nurse today, she thinks i have a dust mite allergy as i was beginning to expect after some googling.
Buying some anti allergy bed sheets and some more cleaning is on the do list atm. If i don't improve i'm to go back next week to see the doctor. Really wanting to get back to my normal self again and actually to do some hard training.
Buying some anti allergy bed sheets and some more cleaning is on the do list atm. If i don't improve i'm to go back next week to see the doctor. Really wanting to get back to my normal self again and actually to do some hard training.
Thursday May 5, 2016 #
7 AM
Strength & Conditioning 1:00:00 [1]
First session back...always a bit grim. Felt stronger than i thought i would but struggling a bit on the pull ups and hand planks. Going to feel this tomorrow morning...
Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box landings x5
2x3+3 SL squat
2:1 3+3
1:2:1 2+2
Pull Up 3x8
BS with bands at knee 40 50 55 55
Core:
2x5+5 split squat 14
2x8+8 Plank SA row 10kg
2x60s flr arm plank
2 x10+10 Bar rotation
Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box landings x5
2x3+3 SL squat
2:1 3+3
1:2:1 2+2
Pull Up 3x8
BS with bands at knee 40 50 55 55
Core:
2x5+5 split squat 14
2x8+8 Plank SA row 10kg
2x60s flr arm plank
2 x10+10 Bar rotation
Running 17:00 [2] 3.2 km (5:19 / km)
Run to gym with the Scandi man Mark Purkis and then absolute shuffle back.
8 AM
Note
Selected for JWOC. Absolutely chuffed. Had no idea if I would make the team this year after being ill during the jk and running against such strong competition this year.I left it pretty late to pull it out of the bag. The bar has definitely been raised for juniors this year and I think thats thanks to everyone in Edinburgh/Sheffield all pushing each other really hard,it's great to be very competitive with each other and have a strong team spirit every time we head to races. Feel like there is some peaky form lying somewhere, need to get healthy first and I really think I can do justice to my selection this year and put some solid results in. LETS AV IT.
6 PM
Running 1:00:57 [3] 12.92 km (4:43 / km) +205m 4:22 / km
Cruise
Tired legs, saw the hairies out and Liam about to smash out some reps with Carnethy.
Easy spin tomorrow to watch the 5k probably, come on boys! First time i've seen 50 miles for a long time with all this tapering recently.
Tired legs, saw the hairies out and Liam about to smash out some reps with Carnethy.
Easy spin tomorrow to watch the 5k probably, come on boys! First time i've seen 50 miles for a long time with all this tapering recently.