Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running6 5:28:57 40.13(8:12) 64.58(5:06) 1145
  Core/Strength1 35:30
  Drills3 31:13 1.39(22:26) 2.24(13:56) 3
  Total6 6:35:40 41.52 66.82 1148
«
1:26
0:00
SaSuMoTuWeThFr

Friday Dec 19 #

3 PM

Running 1:03:44 [2] 12.18 km (5:14 / km) +267m 4:43 / km
shoes: INOV-8 X-talon 190

Still feeling tired and lazying about not doing a lot, but it's the end of the semester and I've got nothing in until Jan 29th so no biggy. Just Standard Rivelin with Jack, Good to get out and legs feeling a lot better after a rest yesterday. Pretty grim out, but good fun. Extended with a loop down to the Botanical Gardens at the end.

Thursday Dec 18 #

Note
(rest day)

Taking an Admin day after Christmas Roar yesterday

Wednesday Dec 17 #

11 AM

Running 46:25 [2] 8.73 km (5:19 / km) +151m 4:54 / km
shoes: Brooks Ghost 6

Easy run with Matt. End of the semester and legs feeling pants, so just a shorter one (minus the gym as I just haven't had time).

Tuesday Dec 16 #

6 PM

Running warm up/down 14:27 [2] 2.93 km (4:56 / km) +23m 4:45 / km
shoes: Brooks Ghost 6

Down to Goodwin and then down to the park.

Drills warm up/down 5:22 [1] 0.44 km (12:12 / km) +3m 11:48 / km
shoes: Saucony Shay 3

Running intervals 29:01 [4] 7.08 km (4:06 / km) +66m 3:55 / km
shoes: Saucony Shay 3

ShUOC Intervals - 10x2(1)

Feeling a bit worse for wear after the Christmas meal yesterday, but got absolutely no work done so it was good to get out. Legs feeling tired but a lot better than yesterday, and consistently hitting the same point roughly each time. Olly was down so had him and Matt for the first half of each rep, and Jonny doing some leading out helping along the way. Some risky slipstreaming going on at points, having to get out of the gases reach.

Distances: 0.61, 62, 62, 60, 62, 61, 63, 62, 61, 62.

Running warm up/down 12:50 [2] 2.05 km (6:16 / km) +62m 5:26 / km
shoes: Brooks Ghost 6

Monday Dec 15 #

5 PM

Running 27:09 [2] 5.5 km (4:56 / km) +98m 4:32 / km
shoes: Brooks Ghost 6

Pre-circuits run with Matt, a little late leaving so cut it short to get to Fulwood slightly quicker.

Core/Strength (Circuits) 35:30 [3]

Feeling pretty knackered after yesterday so skipped a few sets.

Running 1:42 [1] 0.32 km (5:19 / km) +7m 4:47 / km
shoes: Brooks Ghost 6

Drills 17:56 [1] 0.87 km (20:37 / km)
shoes: Brooks Ghost 6

A shorter session than normal, as I was feeling pretty precious after yesterdays cross-country and Christmas meal later.

Running 4:20 [2] 0.88 km (4:55 / km) +41m 4:00 / km
shoes: Brooks Ghost 6

Home.

Sunday Dec 14 #

10 AM

Running warm up/down 11:03 [2] 2.15 km (5:08 / km) +11m 5:01 / km
shoes: Saucony Shay 3

Drills warm up/down 7:55 [1] 0.93 km (8:31 / km)
shoes: Saucony Shay 3

Running race 34:20 [5] 9.4 km (3:39 / km) +180m 3:20 / km
shoes: Saucony Shay 3

South Yorkshire XC league race 3 - Winterhill

Feeling pretty tired warming up so unsure how I'd run. A relatively steady start, which enjoyed so pretty shocking marshalling of no-one having a clue where they were going and a few guys ahead cutting the corners quite a bit. Sat behind Cal, Saville Ollie K and Collier. A big stitch on the first big hill and a big gap open, which I gradually closed over the course of the next lap or so (feeling pretty grim all the time). Got onto the last lap and started to feel relatively good, taking Cal and Ollie. I started to gain on Saville and Collier but by the big hill again I had nothing and Ollie cut gap completely I'd gained. From here it was pretty too and fro with him, until I kicked going down the big descent towards the final flat bit to the finish (I wasn't having him out sprint me for a 3rd time). Bit annoyed about Collier and Saville beating me, but apart from shortening yesterdays run I haven't really rested up for it. Definitely one of the toughest cross-country courses I've done, lots of tough hills (including some big bmx lumps) but not very muddy after the cold weather. BUCS selection will be touch and go.

Running warm up/down 24:56 [1] 3.3 km (7:33 / km) +14m 7:24 / km
shoes: Brooks Ghost 6

Very steady warm down

Saturday Dec 13 #

2 PM

Running 59:00 [2] 10.06 km (5:52 / km) +225m 5:16 / km
shoes: INOV-8 X-talon 190

Very steady standard Rivelin with Matt. Legs feeling pretty tight still, so kept the pace down. Very slippy and icy out, which made things enjoyable when Matt did his best Bambi impression going down on his arse a few times.

« Earlier

Recent Comments

more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Dec 21
Dec 14
Dec 7
Nov 30
Nov 23

Week
Ending
Training hours by activity
0123456789
10
Dec 21
Dec 14
Dec 7
Nov 30
Nov 23

Week
Ending
Training kilometers by activity
0102030405060708090
100
Dec 21
Dec 14
Dec 7
Nov 30
Nov 23

all weeks | months | years | as calendar