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Training Log Archive: WillRigg

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  running8 9:09:18 59.32(9:16) 95.46(5:45) 2196
  stength & conditioning3 2:20:00
  cross training2 1:30:00 12.43 20.0
  Total11 12:59:18 71.74 115.46 2196
  [1-5]11 12:32:22

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Sunday Oct 16, 2016 #

2 PM

running 1:16:02 intensity: (6:05 @1) + (56:36 @2) + (13:21 @3) 15.02 km (5:04 / km) +402m 4:28 / km
ahr:143 max:162

Pleasant easy miles with Tim on a nice Edinburgh afternoon. Legs feeling okay after yesterday and no DOMS at all (unless you count the upper body ones i've had all week)

Pioneered an unknown route to mankind which turned out pretty nice and a good way to extend the braids loop a little.

Saturday Oct 15, 2016 #

running 1:39:00 [3] 14.0 km (7:04 / km) +773m 5:32 / km

FRA Relays leg 3 for Black Combe

Physically feeling pretty good today especially through rough terrain which there was a lot of. Nav was fucking awful though, clag was down and the map was pretty dog shit by any means... don't know how they expect people to find the control smoothly with such minimal detail on the map! Anyway, plenty of faffing happened - 10mins on 2! and then like 5 mins on 5 and some other blunders(all with the likes on Tim and Nic's team joining in with the fun) Think everyone thought everyone else was orienteering when no one really was.

Harry really wasn't liking the terrain today either, so there was a lot of waiting for him so I was never really putting in race effort at all. Caught up plenty of folk lost in the mist though so was actually loving it out there because it was a bit of laugh really. Enjoyed leading some big trains of people (to number 4) and it was worth it to see the view of Loch Lomond descending from the second last control. Will be back for this one next year for sure, hopefully in a better team.

running 10:00 [1] 1.5 km (6:40 / km)

Friday Oct 14, 2016 #

cross training 40:00 [1]

With Euan at the circuit gym.

stength & conditioning 20:00 [0]

Mobility

Note
(rest day)

Been feeling a bit rough all day, really bunged up in the morning and a bit of cough. Better by the evening though so should be able to get around FRA's.

Thursday Oct 13, 2016 #

stength & conditioning 1:00:00 [1]

Performance S&C session.

Pretty high number of reps on everything today, arms are gonna be fucked tomorrow i reckon. Thankfully no heavy stuff on the legs, so shoud be okay for the weekend.
6 PM

running 1:31:09 intensity: (17:16 @1) + (41:08 @2) + (32:45 @3) 16.99 km (5:22 / km) +288m 4:57 / km
ahr:141 max:174

To braids, went orienteering,broke my compass, ran back again.

Wednesday Oct 12, 2016 #

2 PM

running 58:35 intensity: (2:41 @0) + (22:59 @1) + (26:03 @2) + (6:52 @3) 10.17 km (5:46 / km) +355m 4:54 / km
ahr:134 max:164

EUOC long run
Tired legs on the hills.
3 PM

running 23:34 intensity: (1:13 @0) + (11:04 @1) + (11:06 @2) + (11 @3) 4.35 km (5:25 / km) +71m 5:00 / km
ahr:127 max:153

Tuesday Oct 11, 2016 #

7 AM

running 55:00 [1] 5.58 km (9:51 / km) +20m 9:41 / km

Alister Drill/Form/Technique session on the meadows with performance. Plus some easy running. Some DOMS (mainly upper body) from yesterdays S&C session.
5 PM

running 24:04 [2] 4.03 km (5:59 / km) +16m 5:52 / km

running 33:00 intensity: (45 @0) + (8 @1) + (1:33 @2) + (29:43 @3) + (51 @4) 8.31 km (3:58 / km) +30m 3:54 / km
ahr:166 max:182

Fartlek
4,3,2,1,2,3,4 [2mins float recovery]

Easy session today and it at controlled pace how it should be. Think the recoveries were maybe a bit too long and should maybe be only 1min.

running 16:34 intensity: (23 @0) + (47 @1) + (12:57 @2) + (2:27 @3) 2.93 km (5:39 / km) +67m 5:04 / km
ahr:143 max:167

Monday Oct 10, 2016 #

stength & conditioning 1:00:00 [1]

HW S&C

cross training 50:00 [1] 20.0 km (2:30 / km)

Uni and back.
5 PM

running 1:02:20 intensity: (1:54 @0) + (11:29 @1) + (48:57 @2) 12.58 km (4:57 / km) +174m 4:38 / km
ahr:134 max:150

Easy with Jack around APO and then bumped into James to finish up on some Meadows miles. Legs feeling actually alright.

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