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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running6 4:17:20 30.67(8:23) 49.36(5:13) 498
  Orienteering4 3:19:32 20.16(9:54) 32.44(6:09) 92349 /83c59%
  Core/Strength2 43:30
  Cycling1 35:23 9.17(3:51) 14.76(2:24) 104
  Spinning1 20:00
  Total9 9:15:45 60.0 96.56 152549 /83c59%

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Sunday Sep 25, 2016 #

11 AM

Running warm up/down 15:09 [2] 2.8 km (5:25 / km)
shoes: Mizuno Wave Rider (blue/yellow

Orienteering race 16:17 [5] *** 4.0 km (4:04 / km) +20m 3:58 / km
spiked:16/19c shoes: Mizuno Wave Rider (blue/yellow

Euromeeting Sprint. Technically not too bad (or at least not as bad as the other races), just very flat physically; no real drive out of the corners and struggling to get up to top gear.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Rider (blue/yellow

Saturday Sep 24, 2016 #

12 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: VJ Bold

Orienteering race 1:50:17 [5] **** 17.0 km (6:29 / km) +600m 5:31 / km
spiked:20/35c shoes: VJ Bold

Euromeeting Long. Plan was to attack this from the start but just never seemed to get into it. Loads of mistakes in the first section, all of the stupid and from losing focus and not paying attention really. Stopped for a piss at 5 (amateur hour) and the fin who had started 4 minutes behind caught me (had seen him as I was exiting 4) and we chose different routes - him going straight me going around to 6. An almighty mistake which was just embarrassing at 7 which meant I was caught by the Russian from 2 minutes behind; was with him until we took different routes to 11 where the Fin suddenly reappeared behind me. We were together from then until I dropped him at 28 (we also had a random Latvian punter that I couldn't shake off for company). Felt a lot better after we hit the butterfly at 13 and started to move well and navigate a bit better, but just not sure what I was doing with myself in the first half. Re-caught the Russian at 24 and was all good until a mistake from tiredness going to 28 (should have gone out to the path, much safer choice at this stage). I was fine from there to the end and dropped the Fin by a good two minutes in the final 1-2k.

I need to learn how to race long distances better.

Running warm up/down 11:56 [2] 1.6 km (7:27 / km) +40m 6:38 / km
shoes: VJ Bold

Up to the view point and back.

Friday Sep 23, 2016 #

3 PM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +30m 6:51 / km
shoes: VJ Bold

Orienteering race 39:28 [5] *** 7.0 km (5:38 / km) +235m 4:50 / km
spiked:13/21c shoes: VJ Bold

Euromeeting Middle.

Not too bad for the first time orienteering since world unis. Some pretty shocking mistakes though, mostly when I lost focus on what I was doing. Some good stuff in there, and the speed started to appear at points (helped by a bit of a tow from a Koovee guy. Good fun race though and a great area.

Running warm up/down 11:21 [1] 1.6 km (7:06 / km) +33m 6:26 / km
shoes: VJ Bold

Thursday Sep 22, 2016 #

4 PM

Orienteering 33:30 [2] *** 4.44 km (7:33 / km) +68m 7:01 / km
8c shoes: VJ Bold

Around the Model area with Shminty. Pretty grotty and loads of flying tics about so couldn't stand much more than this. Feeling heavy after the travelling and early get up.
6 PM

Core/Strength 10:00 [1]

Wednesday Sep 21, 2016 #

10 AM

Running 46:14 [2] 9.29 km (4:59 / km) +117m 4:41 / km
shoes: Mizuno Wave Rider (blue/yellow

Out around Harlestone golf course and back. Right calf/achilles a little tight so will roll later.
3 PM

Spinning 20:00 [1]

Core/Strength 33:30 [3]

Running 29:52 [2] 6.04 km (4:57 / km) +44m 4:46 / km
shoes: Mizuno Wave Rider (blue/yellow

Around the fields debating work life, looking forward to getting a break out in Latvia!

Tuesday Sep 20, 2016 #

12 PM

Running long 1:32:48 [3] 20.03 km (4:38 / km) +204m 4:25 / km
shoes: X-talon 220 - purple/blue

Long run to Harlestone, Hodenby, East Haddon, and Home via the Whilton road. Feeling better than the last coupe of days and nice to get out before work this time, and not look at the pace on the watch. Nice and sunny, just plugging along with a few efforts up some climbs. Tired in the last couple of K.

Monday Sep 19, 2016 #

12 PM

Cycling 35:23 [1] 14.76 km (2:24 / km) +104m 2:19 / km

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