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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running10 6:04:17 45.57(8:00) 73.33(4:58) 445
  Orienteering5 2:00:21 17.35(6:56) 27.93(4:19) 28669 /134c51%
  Total10 8:04:38 62.92(7:42) 101.26(4:47) 73169 /134c51%
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Tuesday Feb 21 #

4 PM

Running warm up/down 14:31 [2] 3.28 km (4:26 / km) +3m 4:24 / km
shoes: Mizuno Wave Rider (Fluro)

Running intervals 51:21 [4] 12.82 km (4:00 / km) +78m 3:53 / km
shoes: Mizuno Wave Rider (Fluro)

Intervals down on the Nene Way with Dom. Not too keen today, feeling pretty rough, so wanted to get out in the light to get them done.

Decided on Dave's session of: 10min tempo, 5x2min (1min), 5x1min hills (1.30 jog back to the start), 5min tempo.

Wind on the back helped the 10 minutes, but made 3-5 on the 2's tough heading back into it. Enjoyed the hills but then felt knackered by the 5 minutes back into the wind. Legs not enjoying life but good to get it done.

Running intervals 22:21 [2] 4.65 km (4:48 / km) +11m 4:45 / km
shoes: Mizuno Wave Rider (Fluro)

Monday Feb 20 #

Note
(rest day)

Banking a good weekend's training. Looking forward to POM then MOC now!

Sunday Feb 19 #

9 AM

Running warm up/down 6:09 [2] 1.09 km (5:39 / km) +2m 5:35 / km
shoes: X-talon 190's (blue)

Sluggish warm up around the carpark, tired.

Orienteering race 28:42 [4] *** 7.32 km (3:55 / km) +85m 3:42 / km
spiked:17/20c shoes: X-talon 190's (blue)

Armagh Sprint Camp Urban race - 4th.

Started pretty well, getting some good routes, and catching a glimpse of Murray over the Mall to 3 as I was going for 2. Suffered up the hill to 5 and coming down to 6 I felt like I was lacking the speed needed. Pretty good through to 13 (though looking at the map a bit much maybe). Ok through to 16 where I went back to check the code again; 18 where I got a terrible line through the car park; and 19 where I went to a higher tree.

Not a bad race for the lack of sleep. Legs definitely struggling up the hills today!

Orienteering warm up/down 18:19 [2] *** 3.12 km (5:52 / km) +43m 5:30 / km
18c shoes: X-talon 190's (blue)

Easy warm down with the boys around the Junior course with the boys.
8 PM

Running 29:28 [2] 6.06 km (4:52 / km) +36m 4:43 / km
shoes: Mizuno Wave Rider (Fluro)

Easy run around the villages after getting home. Legs feeling very domsy! Great weekend all-round in Armagh, some good results, some not so, but got some good motivation back for training which I've been struggling for over the last month or two.

Saturday Feb 18 #

11 AM

Running warm up/down 18:47 [2] 3.24 km (5:48 / km) +15m 5:40 / km
shoes: Mizuno Wave Rider (Fluro)

Orienteering race 17:13 [4] *** 4.3 km (4:00 / km) +40m 3:50 / km
spiked:16/20c shoes: X-talon 190's (blue)

Armagh Sprint Quali, heat 1.

Started in a heat with Emil and Jonny. Had checked the descriptions and had seen the common legs so got the first two ok, then settled in letting Jonny lead into 3. Big gaffle at 4 split us up a bit, and I was being very cautious around the corners. Messed up the route to 12 after a bit of confusion to 10. Knocked it back a bit after this, but stupidly mispunched 18 - no excuses, terribly embarrassing. In the mix though which is pleasing.

Running warm up/down 10:23 [2] 1.9 km (5:28 / km) +3m 5:25 / km
shoes: Mizuno Wave Rider (Fluro)

2 PM

Running warm up/down 10:56 [2] 1.53 km (7:09 / km) +7m 6:59 / km
shoes: X-talon 190's (blue)

Orienteering race 10:21 [4] *** 2.7 km (3:50 / km) +25m 3:40 / km
spiked:9/11c shoes: X-talon 190's (blue)

Armagh Sprint C final. Nice short sprint. A few better routes and cleaner lines which I could have had, but nice fun to have a shorter sprint.

Running warm up/down 31:57 [2] 5.72 km (5:35 / km) +75m 5:15 / km
shoes: Mizuno Wave Rider (Fluro)

Running a few legs of the A final steadily then watching the racing. Entertaining watching people make mistakes.

Friday Feb 17 #

11 AM

Running warm up/down 20:57 [2] 4.35 km (4:49 / km) +19m 4:43 / km
shoes: Mizuno Wave Rider (Fluro)

Around the lake with the boys, legs unsurprisingly tight and sore.

Orienteering 29:29 [3] *** 6.58 km (4:29 / km) +23m 4:24 / km
34c shoes: Mizuno Wave Rider (Fluro)

Some cruisey sprintervals around an estate to the East of Armagh. Just taking this steady to easy the legs out and get used to a sprint map again. The first and the third you could only run on tarmac, not cut across grass - made some pretty interesting routes. Some entertaining joining in from some of the kids on the estate.

Running warm up/down 32 [2] 0.12 km (4:27 / km)
shoes: Mizuno Wave Rider (Fluro)

6 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +29m 6:02 / km
shoes: X-talon 190's (blue)

Run over to the assembly, then lots of practicing of rugby skills on the warm up area around a pitch. Legs tired.

Orienteering race 16:17 [4] **** 3.91 km (4:10 / km) +70m 3:49 / km
spiked:27/31c shoes: X-talon 190's (blue)

Mass Start sprint around the plantarium. Set off in waves into a "Spanish score", choosing 5/7 controls, before heading towards a couple of running loops one shorter than the other, before then heading up the hill to a butterfly, before coming back down to the running loops and then a short normal bit of O to the finish.

In a wave with Murray, Nathan and Tim as the main competition. Started off ok, but little scrappy in the score missing some lines but got a gap, then chose a poor route to 8 so everyone was together again. I had the short running loop first so put an effort in and got a gap over everyone that they just ate into over the butterflies. These were ok, but I lost some time being on the wrong side of the wall for 15, and in the bushes on the 2nd loop getting stuck in a train of people. Came out of the second running loops behind Tim and Murray so worked hard to close the gap but couldn't get past them near the end. Great fun and a great format!

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +19m 5:29 / km
shoes: X-talon 190's (blue)

Thursday Feb 16 #

8 AM

Running 26:59 [2] 5.18 km (5:13 / km) +31m 5:03 / km
shoes: Mizuno Wave Rider (Fluro)

Easy run pre-breakfast checking out the course for tonight.
7 PM

Running warm up/down 27:10 [2] 4.38 km (6:12 / km) +31m 5:59 / km
shoes: Mizuno Wave Rider (Fluro)

Long warm up, very nervous.

Running race 15:15 [5] 5.0 km (3:03 / km) +4m 3:02 / km

Armagh 5k Road Race.

Very nervous before this, not looking forward to it. Started off in the scrum, just getting dragged along but feeling pretty comfortable - with Oystein just ahead. Jonny came alongside after around 500m and we started a good little to-and-fro for the next couple of laps until he gradual began to build a small gap on the third lap and some people began to come past me. I think the pace slipped a bit over this lap and a half. Coming towards the last lap I caught sight of Tim's vest so set my sights on reeling him and Jonny in. Managed to come past Tim by the startline, and began to close on Jonny. Sat in on the turn and then pushed on the final straight, coming up alongside him, but just getting out kicked. Saw the 14:50's clocking by as I entered the funnel, but didn't have enough to get there this time. Huge PB though!

Running warm up/down 17:43 [2] 2.88 km (6:09 / km) +29m 5:51 / km
shoes: Mizuno Wave Rider (Fluro)

Wednesday Feb 15 #

11 AM

Running 28:48 [2] 6.13 km (4:42 / km) +53m 4:30 / km
shoes: X-talon 220 - purple/blue

Easy on the Whilton road loop, legs tight.

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