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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running5 4:26:37 31.73(8:24) 51.07(5:13) 931
  Cycling1 36:32 7.36(4:58) 11.84(3:05) 141
  Orienteering1 32:51 4.37(7:31) 7.03(4:40) 12438c
  Drills1 3:36 0.19(18:41) 0.31(11:37)
  Total5 5:39:36 43.65(7:47) 70.25(4:50) 119638c
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Monday Nov 24 #

Note
(rest day)

Spook happened.

Saturday Nov 22 #

9 AM

Running warm up/down 20:37 [2] 3.95 km (5:13 / km) +78m 4:45 / km
shoes: Brooks Ghost 6

Jog over the Parkhill Springs.

Orienteering race 11:55 [4] *** 2.43 km (4:54 / km) +37m 4:33 / km
13c shoes: INOV-8 X-talon 190

Orienteering race 7:36 [4] *** 1.87 km (4:04 / km) +44m 3:38 / km
10c shoes: INOV-8 X-talon 190

Orienteering race 13:20 [4] *** 2.73 km (4:53 / km) +43m 4:32 / km
15c shoes: INOV-8 X-talon 190

Spook relay up on Parkhill springs with Matt in Team Blumpkin. Bit unsure with the scale on the map to start with but got into it and went round fairly well. First victory of the weekend to ShUOC!

Running 30:53 [2] 5.11 km (6:03 / km) +161m 5:13 / km
shoes: INOV-8 X-talon 190

Some control collecting and then a jog home via Tescos.

Friday Nov 21 #

Running 54:45 [2] 9.93 km (5:31 / km) +215m 4:59 / km
shoes: INOV-8 X-talon 220

Very wet, cold and dark Rivelin with Matt and Kris. A good plan until we realised that Matt's headlight was the only one working properly, so we bailed and came up Manchester road from the top of Coppice. Still good fun, essay in (hence why I missed the gym today), let Spook commence!

Thursday Nov 20 #

5 PM

Cycling 17:52 [2] 6.21 km (2:53 / km) +17m 2:50 / km

Bike down to Woodburn road with Matt, running a bit late after some faff with the tires.

Running warm up/down 9:12 [2] 1.34 km (6:52 / km)
shoes: Brooks Ghost 6

Jogging around the track to warm up, whilst trying to avoid getting kicked off by the Hallam money men.

Drills warm up/down 3:36 [1] 0.31 km (11:37 / km)
shoes: Brooks Ghost 6

Running intervals 25:32 [4] 5.85 km (4:22 / km)
shoes: Brooks Ghost 6

Felt like a change of scene so went down to Woodburn to do a session with Jack and Matt. Session was the one which the athletics guys did on Tuesday, 12x400m off 60 seconds. Not feeling great, legs still a bit tired from Springvale, but good to get a bit of a faster session done - even if it was a bit of a shock to the system. Jack was on fire tonight!

Times: 70, 70, 68, 68, 69, 70, 69, 68 67, 69, 68, 66

Running warm up/down 8:51 [2] 1.63 km (5:26 / km)
shoes: Brooks Ghost 6

Cycling 18:40 [2] 5.63 km (3:19 / km) +124m 2:59 / km

Cycling home, some sketchy moments when my breaks locked coming downhill into a roundabout and I was drifting for a good 15m.

Wednesday Nov 19 #

2 PM

Running 1:09:20 [2] 12.63 km (5:29 / km) +148m 5:11 / km
shoes: INOV-8 X-talon 220

Doing the photo shoot for the uni's annual naked calendar. Some pretty hilarious scenes, and was much more fun than the run back down since my legs were suffering badly after yesterday. From the quality of the photos I think it's pretty clear shuoc should forget orienteering and start modelling. Throat has cleared up which is good.

Tuesday Nov 18 #

6 PM

Running warm up/down 11:36 [2] 2.09 km (5:33 / km) +24m 5:15 / km
shoes: Brooks Ghost 6

Jog down to Tim's house with some drills.

Running race 28:30 [5] 7.41 km (3:51 / km) +265m 3:16 / km
shoes: Brooks Ghost 6

Springvale Spirals - 1st

Feeling pretty tired but wasn't going to miss this. Started hunting down Matt and Jack after I forgot to clear my dibber, and got them by the run back down towards Blake street. From there I was running pretty much solo throughout. Seemed to be feeling good on the downs, but a bit naf on the ups, and my stomach cramped horribly 3 roads from the top. 18 seconds down on last year time but I was running with Jonny for most of it last year (which I suppose means I'm in better shape if I can do it on my own?). Still managed to win which was good, good session!

Running warm up/down 7:21 [2] 1.13 km (6:30 / km) +40m 5:32 / km
shoes: Brooks Ghost 6

Jog back home, legs stiff!

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