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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running5 4:08:11 33.98(7:18) 54.69(4:32) 466
  Orienteering2 1:54:40 10.77(10:39) 17.34(6:37) 42120 /25c80%
  Swimming1 1:19:00 1.86(42:23) 3.0(26:20)
  Core/Strength1 42:00
  Spinning1 20:20
  Drills2 17:43 0.84(21:07) 1.35(13:07) 2
  Total8 8:41:54 47.46 76.38 88920 /25c80%
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Thursday Mar 23 #

4 PM

Running warm up/down 11:14 [2] 2.47 km (4:33 / km) +28m 4:18 / km
shoes: Mizuno Wave Rider (blue)

Drills warm up/down 7:22 [1] 0.53 km (13:54 / km) +2m 13:39 / km
shoes: Mizuno Wave Rider (blue)

Running intervals 1:01:04 [4] 15.8 km (3:52 / km) +190m 3:39 / km
shoes: Mizuno Wave Rider (blue)

Intervals - 10min threshold, 15x1min hill reps, 10min threshold (I think just over 10 on this one, 10.10).

Legs not feeling too bad, but body a bit tired from swimming. Started pretty well on the 10, feeling comfortable with the wind on my back, before the turn at 6 minutes. Enjoyed the hill reps, getting around 300m on each one. Suffered on the final 10, especially on the turn back into the wind. 5 minutes between the first 10 and the hills, 4 between the hills and the second 10. Hamstring a bit gripey, but not too bad. Glad to get through this as I was dreading it all day, thought I could get further on the 3's so stuff to work on, but survived a lot better than the similar session I did a month or so ago.

Distances for the 10's: 3.06k, 3.03k.

Running warm up/down 14:13 [2] 2.65 km (5:22 / km) +32m 5:04 / km
shoes: Mizuno Wave Rider (blue)

Wednesday Mar 22 #

11 AM

Running 1:00:01 [2] 13.02 km (4:37 / km) +122m 4:24 / km
shoes: Mizuno Wave Rider (blue)

10 am deadline so no pre-breakfast run today but straight to work. Harlestone loop, with 6x25s strides. Right hamstring tight again, will have to get back on the stretching. Grim out, but managed to miss the worst of the rain.
9 PM

Swimming 1:19:00 [3] 3.0 km (26:20 / km)

With Josh again, legs absolutely cooked on the kick.

600m warm up. 4x200m (progression getting faster on each 50m), 4x200m medley (split into 50's going off a minute), 8x25 hard kick, 100m kick steady, 8x25 pull.

300m warm down.

Tuesday Mar 21 #

3 PM

Running 21:57 [2] 5.03 km (4:22 / km) +39m 4:12 / km
shoes: Mizuno Wave Rider (blue)

Easy run around the Little Brington loop post-meeting. Legs a bit sleepy and some doms in the glutes but otherwise feeling good, though my face was very cold in the wind without my beard..
6 PM

Running warm up/down 14:15 [2] 3.33 km (4:17 / km)
shoes: Mizuno Wave Rider (blue)

Drills warm up/down 10:21 [1] 0.82 km (12:37 / km)
shoes: Mizuno Wave Rider (blue)

Running intervals 28:03 [4] 5.97 km (4:42 / km)
shoes: Mizuno Wave Rider (blue)

Intervals - 4x500m (1min), 4x400m (1min), 4x200m (1min), 3min between sets.

Felt ok on the 5's, a bit sluggish but like there was more in the tank, then just got really sluggish on the 4's with my chest getting pretty tight. Legs like lead on the 2's, but got it all done.

Times consistent, but nothing to shout home about:
85s, 85, 84, 86, 67, 67, 68, 67, 30, 29, 30, 29.

Running warm up/down 12:38 [2] 2.37 km (5:20 / km)
shoes: Mizuno Wave Rider (blue)

Monday Mar 20 #

4 PM

Spinning warm up/down 20:20 [1]

Core/Strength 42:00 [3]

Glad to have a day off running today, feeling absolutely exhausted!

Sunday Mar 19 #

Note

Thanks for everyone who helped with the organisation of the relays today, everyone was a huge help! Apologies to anyone who was left with a sticker on their map which wouldn't come off - hopefully everyone enjoyed it, despite the brambles!

I was meant to have a rest day tomorrow, but after having to do assignments when I got home I think I'll switch to today.
7 AM

Orienteering 40:25 [1] 4.97 km (8:08 / km) +90m 7:27 / km
shoes: X-talon 190's (blue)

Putting controls out and waking controls up.

Saturday Mar 18 #

9 AM

Running warm up/down 13:11 [2] 1.9 km (6:56 / km) +17m 6:38 / km
shoes: X-talon 190's (blue)

Orienteering 1:14:15 [3] *** 12.37 km (6:00 / km) +331m 5:18 / km
spiked:20/25c shoes: X-talon 190's (blue)

Pre-running BUCs individual. Not going full gas, especially in the rocky sections, my legs were just having none of it, but still made a couple of errors (in the circle on 3, route-choice on 7, way too low at 8). Good fun course though and nav was good from 9 onwards.

Stress levels way too high, would have loved to race this course but glad I wasn't in the end.

Running warm up/down 11:35 [2] 2.15 km (5:23 / km) +38m 4:57 / km
shoes: X-talon 190's (blue)

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