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Training Log Archive: WillRigg

In the 7 days ending Oct 2:

activity # timemileskm+m
  running5 3:52:17 27.11(8:34) 43.62(5:19) 383
  orienteering2 1:46:44 11.05(9:40) 17.78(6:00) 515
  Total5 5:39:01 38.15(8:53) 61.4(5:31) 898
  [1-5]5 5:28:41

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Sunday Oct 2 #

12 PM

running 12:30 [2] 2.14 km (5:50 / km) +2m 5:48 / km

orienteering 1:11:56 [3] 11.16 km (6:27 / km) +334m 5:36 / km

JEC Long (spectator race)

Couldn't really maintain much enthusiasm and concentration for this race, I don't know wether it was because this race didn't feel very important to me or just the fact it was another SOL.... but i never really got that 'race feel'.

Plenty of the good,the bad and the ugly from this race for me. I was really bad on all of the longish legs,4,6,11. On 4 the main problem was getting stuck in a bramble den i think this is where i lost a lot my enthusiasm... as spending 2 minutes getting stuck in a bramble death trap wasn't the way I wanted to start the race. On 6, my route choice was really bad and my execution was just as shocking. Sort of just blindly orienteering not even bothering to check where exactly i was - very lazy! Should of also invested some more time to check what was the best route choice. 11 was another bad route going all the way around the bottom track to the control. Small misses on 3,16,20 as well and a bad route going straight on 14.

Spent a fair bit of the course running with Peter and then him disappearing for some minutes before catching me back up again multiple times. Felt really tight chested on the last loop and couldn't push at all but managed to grind it out as was running with Oleg and Peter here.

About all in all about 7 mins lost, which is pretty bloody awful really.I don't think it helped my focus that I wasn't very fussed about this race. Technically I need to invest more time in planning the long legs which was my main time loss of this race. Learnt some things over the past couple of races recently, just need the willpower to start applying what i've learnt! Would of been like 20th if I ran JEC, not great. Nice to see there is some potential there without mistakes and my shape seems to keep getting better but thats pretty much been the story of my recent orienteering races over the last few months.

Saturday Oct 1 #

1 PM

running 14:46 2.08 km (7:06 / km) +1m 7:05 / km
ahr:140 max:170

orienteering 34:48 [4] 6.61 km (5:16 / km) +181m 4:38 / km

JEC Relay (Spectator mass start)

Solid race. Some small misses on occasion when turning off a bit and letting others do the map reading. Wrong route choice on the long leg, but playing it tactically and sticking with the 'pack' i.e Nixon on that leg. Did well in orienteering for myself and taking some better routes at times and made no major mistakes. No chance of a sprint finish as Nixon got away with some SI air tekkers whereas i couldn't get it in the hole very fluently. Legs felt really good throughout though, felt like I was lacking that extra gear at the end of the course but I think that could of been my breathing affecting me, finished with quite a tight chest.

running 3:00 [2] 0.5 km (6:00 / km)

A very shit cool down.

Friday Sep 30 #

5 PM

running 30:00 6.66 km (4:30 / km) +29m 4:25 / km
ahr:142 max:153

Easy run with my current top running partner JLeitch around the meadows. Some creepy old man was stalking us for half lap but we quickly made riddance of him.

Tested out the new Pegasus' - lovely ride!

running 18:39 1.97 km (9:28 / km) +18m 9:03 / km
ahr:128 max:156

Drills and 6 x strides to loosen off. Some tightness in Hamstrings but calves have loosened off since Tuesdays dirty road sash. Noticed a tickle in my throat, hopefully not freshers flu!

Thursday Sep 29 #

(rest day)

monging out

Wednesday Sep 28 #

2 PM

running 1:11:56 13.15 km (5:28 / km) +316m 4:53 / km
ahr:145 max:172

EUOC Long run. Cut it short with J at the end. Tired legs and a bit stiff, forgot what 30 mins of hard running on concrete feels like.

Tuesday Sep 27 #

6 PM

running 24:51 3.99 km (6:14 / km)
ahr:131 max:152

running 47:16 11.54 km (4:06 / km) +3m 4:05 / km
ahr:171 max:187

4 x 1min [1min]
4 x 5min [3min]
4 x 1min [1min]

'Haries Performance' session led by Jimmy D. Reasonable sized group but due to bowel problems and freshers having to get back to pollock dinners there was only 4 of us by the end. Felt pretty strong throughout apart from when everyone went a bit too hard on the first 5. Settled in after that running with J and then pushing on the last 1's a bit more. Good session and not feeling too dead after, Calf really seized up at the end due to all the concrete running I think.

running 9:19 1.59 km (5:51 / km) +14m 5:36 / km
ahr:143 max:158

Monday Sep 26 #

(rest day)

Easy week of monging out and maybe some sessions.

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