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Training Log Archive: willgardner

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running7 4:48:58 37.13(7:47) 59.75(4:50) 507
  Orienteering2 2:06:20 14.18(8:55) 22.82(5:32) 47536 /58c62%
  Core/Strength3 1:16:30
  Cycling1 44:15 12.35(3:35) 19.88(2:14) 236
  Spinning1 20:00
  Total9 9:16:03 63.66 102.45 121836 /58c62%

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

10 AM

Running warm up/down 19:52 [2] 3.15 km (6:18 / km) +14m 6:10 / km
shoes: X-talon 220 - purple/blue

Orienteering race 1:02:48 [4] *** 11.32 km (5:33 / km) +235m 5:02 / km
spiked:17/27c shoes: X-talon 220 - purple/blue

Caddihoe Chase day 2.

Didn't quite have the same physical drive. I twisted my ankle on the way to four, so was watching it and being a bit cautious from there. Scrappy in the circle again, though this was partly because the ones in the pits were dug down into the ground, and missing some quicker routes (like 16). Some suspect mapping of the contours again but a nice day out. Shame someone has lost the M21 trophy...

Running warm up/down 5:59 [2] 1.07 km (5:36 / km) +6m 5:26 / km
shoes: X-talon 220 - purple/blue

Saturday Oct 1, 2016 #

2 PM

Running warm up/down 15:41 [2] 3.13 km (5:01 / km) +39m 4:43 / km
shoes: X-talon 220 - purple/blue

Orienteering race 1:03:32 [4] *** 11.5 km (5:31 / km) +240m 5:00 / km
spiked:19/31c shoes: X-talon 220 - purple/blue

Caddihoe Chase Day 1.

Scrappy start, especially on 1, 4 and 7, but improved as I got into the open. Some suspect bits of map (if you're going to put stuff on the map, put all of it on or none at all) and a bad route to 22 lost me some time, should really have gone sub-60.

Running warm up/down 7:12 [2] 1.26 km (5:43 / km) +5m 5:36 / km
shoes: X-talon 220 - purple/blue

Friday Sep 30, 2016 #

8 AM

Running 20:03 [2] 4.0 km (5:01 / km) +36m 4:48 / km
shoes: Mizuno Wave Rider - red

Easy pre-breakfast recovery. Toe isn't great after taking a bad blow at Euromeeting long, I think there's a blister under the nail.
3 PM

Running 44:49 [2] 9.46 km (4:44 / km) +91m 4:31 / km
shoes: Mizuno Wave Rider - red

Whilton Road, Long Copse, over the road and back up to Little Brington and back with a loop around the village to finish. Legs tired but not as bad as expected.

Core/Strength 20:00 [1]

Thursday Sep 29, 2016 #

7 PM

Running warm up/down 11:03 [2] 2.14 km (5:10 / km)
shoes: Mizuno Wave Rider (blue/yellow

Running intervals 31:35 [4] 7.31 km (4:19 / km)
shoes: Mizuno Wave Rider (blue/yellow

Track Intervals - 6x1k (~2min rest, this varied on the guys behind).

At the new Moulton track, which is absolutely fantastic! And it's a surprisingly good group down as well, on the front alternating with Rory with Dom coming through near the end. Starting at 3.15's and progressing through (apart from a blip on 4). Just losing touch slightly on the final rep. Going surprisingly well though.

We're not allowed to use lane 1 (saving it for competitions) so we were in lane 2 for the whole thing, apart from where we had to go miles wide when overtaking the sea of kids on the track.

Times: 3.15.6, 3.11.5, 3.07.3, 3.09.8, 3.03.4, 3.01.9

Running warm up/down 11:48 [2] 2.0 km (5:54 / km)
shoes: Mizuno Wave Rider (blue/yellow

Wednesday Sep 28, 2016 #

10 AM

Running 1:00:52 [2] 13.19 km (4:37 / km) +158m 4:21 / km
shoes: X-talon 220 - purple/blue

Steady around looping around the Firs.
4 PM

Spinning warm up/down 20:00 [1]

Core/Strength 31:30 [3]

Back onto Si's sessions.

Cycling 44:15 [2] 19.88 km (2:14 / km) +236m 2:06 / km

Evening spin with Josh out to East Haddon, Buckby (with a loop around the huge hill) and back home. Nice evening out, but dropped on the flat at one point - redeemed myself on the climb though.

Tuesday Sep 27, 2016 #

9 AM

Core/Strength 25:00 [2]

3 PM

Running 1:00:04 [2] 13.04 km (4:36 / km) +158m 4:21 / km
shoes: X-talon 220 - purple/blue

Around the Harpole loop. Surprisingly dry out and legs not feeling as bad as expected, not looking at the watch just going off feel.

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