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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running7 3:47:00 26.71(8:30) 42.99(5:17) 448
  Orienteering4 2:39:10 16.64(9:34) 26.78(5:57) 34637 /114c32%
  Core/Strength4 50:00
  Spinning1 20:00
  Total13 7:36:10 43.35 69.77 79437 /114c32%
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Saturday Sep 23 #

10 AM

Running 24:30 [1] 3.33 km (7:21 / km) +18m 7:10 / km
shoes: Mizuno Seyonara (Orange)

Easy round to the model event, then some drills.
3 PM

Running warm up/down 23:38 [2] 3.59 km (6:35 / km) +11m 6:29 / km
shoes: Mizuno Seyonara (Orange)

Orienteering race 15:31 [5] *** 3.67 km (4:14 / km) +20m 4:07 / km
spiked:19/27c shoes: Ascis Piranha

Australian Sprint Champs - 2nd.

Scrappy race, loads of running up the wrong alley (1, 7, and 22) and overshooting and hesitating on 6 and 11, and lost some time to 12 - I went through some olive green here that I didn't notice in the race. Told the organisers so we shall see if I'll get DSQ'd - I lost time but fair's fair.

But a good fun race, though a proper lung burner. Hamstring a bit worse than ideal, but hopefully with the increased loading from the exercises it will slowly improve.

Running warm up/down 16:51 [2] 3.14 km (5:22 / km) +24m 5:10 / km
shoes: Mizuno Seyonara (Orange)

Friday Sep 22 #

Core/Strength 15:00 [3]

2 PM

Running 44:44 [2] 8.22 km (5:27 / km) +201m 4:51 / km
shoes: Mizuno Seyonara (Orange)

Run around Burrinjuck lake with Mikkel and Pete - hot hot hot.

Thursday Sep 21 #

4 PM

Orienteering 41:15 [2] **** 5.36 km (7:42 / km) +194m 6:31 / km
11c

Orienteering on Kangaroo Crossing. Ridiculously technical area. Made a poor error on the first one after I got distracted by the first kangaroo sightings of the trip.

Orienteering 44:42 [2] ***** 5.34 km (8:22 / km) +54m 7:58 / km
20c

Rowdy Flat. Running the Oceania champs middle distance course from 2011. This place is ridiculously tough, not helped by the fading light. Will definitely have to come back here for another crack, definitely missed a couple of the features.

Wednesday Sep 20 #

Core/Strength 10:00 [3]

12 PM

Spinning 20:00 [2]

Spinning on the exercise bike with a bit of Narcos. Finally got a longer sleep in.
5 PM

Orienteering warm up/down 10:16 [2] 2.21 km (4:39 / km) +14m 4:30 / km
shoes: Mizuno Seyonara (Orange)

Corridor course around Melbourne Uni. Pretty good.

Orienteering 23:23 [3] *** 5.72 km (4:05 / km) +44m 3:56 / km
32c shoes: Mizuno Seyonara (Orange)

Sprint course around Melbourne Museum split into two. Ok on the first one, trying to reduce unnecessary looks at the map. Shadowed by Pete on the second and some major air punches ensued - I screwed one and then got a bit stressed that Pete was chuckling away (one was legit though, avoiding a marriage proposal), so tings spiraled for 4 controls in the middle.

Calves pretty tired, hopefully it's just the shock of starting running again.

Running warm up/down 9:57 [2] 1.85 km (5:23 / km) +4m 5:19 / km
shoes: Mizuno Seyonara (Orange)

Tuesday Sep 19 #

Core/Strength 10:00 [3]

12 PM

Running 48:33 [2] 10.46 km (4:38 / km) +87m 4:27 / km
shoes: New Balance Vazee Pace v2

Run back from the centre of Melbourne after an explore of the city. Blue skies, chilly air, perfect.
5 PM

Running 7:05 [2] 1.45 km (4:53 / km) +8m 4:45 / km
shoes: Mizuno Seyonara (Orange)

Orienteering intervals (Sprintervals) 24:03 [4] *** 4.48 km (5:22 / km) +20m 5:15 / km
spiked:18/24c shoes: Mizuno Seyonara (Orange)

Sprintervals around Melbourne Uni with Pete, Aston and Jensen. Suffering Big time, not able to get the speed out. Really good fun though, pretty technical.

Monday Sep 18 #

Core/Strength 15:00 [3]

4 PM

Running 51:42 [3] 10.95 km (4:43 / km) +95m 4:32 / km
shoes: Mizuno Seyonara (Orange)

Steady run with Pete and Aston around the Yarra on the single tracks. I suffered like a pig! Felt a couple of twinges from the hamstring but it was much better.

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