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

Training Log Archive: willgardner

In the 7 days ending Oct 23:

activity # timemileskm+m
  Running7 6:09:10 40.8(9:03) 65.66(5:37) 1155
  Core/Strength2 1:01:23
  Spinning1 20:00
  Orienteering1 18:11 2.96(6:08) 4.77(3:49) 629 /32c90%
  Drills1 4:46 0.21(22:34) 0.34(14:01) 5
  Total7 7:53:30 43.97 70.77 116629 /32c90%

» now

Sunday Oct 23 #

2 PM

Running warm up/down 15:57 [2] 2.72 km (5:52 / km) +2m 5:51 / km
shoes: X-talon 190's (blue)

Orienteering race 9:16 [4] *** 2.37 km (3:55 / km) +2m 3:54 / km
spiked:14/16c shoes: X-talon 190's (blue)

MSR leg 2 - pair with Emil Albeck, who was just cruising, so sent out trying to catch Bostrom. Had him in my sights but just couldn't close on such a flat, fast parkland area. Chest tight after nothing fast since Tuesday.

Running 3:47 [1] 0.51 km (7:25 / km) +1m 7:21 / km
shoes: X-talon 190's (blue)

Orienteering race 8:55 [4] *** 2.4 km (3:43 / km) +4m 3:41 / km
spiked:15/16c shoes: X-talon 190's (blue)

Leg 4 - sent out not too far behind Peter, with Riccardo in tow. Different gaffle to Riccardo to start with but we came back together at #3 and then chose the wrong route to #4 going left instead of right. Managed to get the shorter gaffle on this leg so suddenly appeared just behind Pete as we hit the final section through the semi-open orchard but just couldn't get past before he kicked for the finish.

Very good fun and a nice way to start the week, hopefully I will feel better physically as it goes o because today was pretty rough at points.

Running warm up/down 16:07 [2] 3.04 km (5:18 / km) +5m 5:15 / km
shoes: X-talon 190's (blue)

Saturday Oct 22 #

1 PM

Running 1:22:45 [3] 8.8 km (9:24 / km) +720m 6:40 / km
shoes: Mizuno Wave Rider (blue/yellow

Running along the Great Wall of China with the boys! Really busy in the first section but we managed to get off the official bit and onto the real wall, abandoned by the tourists. Ridiculously steep in places, which made things interesting when I took a slight slip on the way down... Great fun, not sure a run will top that for a while.

Friday Oct 21 #

4 PM

Running 36:46 [2] 6.41 km (5:44 / km) +17m 5:40 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy run around Long Tan park from the hotel with the guys and the Danes. Feeling pretty dreadful after not managing much sleep on the flight. Really interesting places though, a bit sketchy at points crossing the roads - green man seems to mean everyone goes.

Thursday Oct 20 #

(rest day)

Flying to Beijing, long day ahead!

Wednesday Oct 19 #

7 AM

Running 32:00 [2] 6.19 km (5:10 / km) +51m 4:58 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy pre-breakfast run. Feeling tired and did a slight twist to my ankle on the Long Copse, but not too bad, feeling alright to China. Cold out.

Core/Strength 27:00 [3]

5 PM

Running 1:08:46 [2] 14.37 km (4:47 / km) +152m 4:33 / km
shoes: Mizuno Wave Rider (blue/yellow

Post-chat with Eddie. Aims for next year cemented, now just have to do them. Off to China early doors tomorrow, then it all kicks off when I get back with Lakes camp, then Sodertorn before a well deserved rest at Spook.

Out to Harlestone golf course for two loops and then back home with some strides at the top of West Lodge. Feeling miles better than before Euromeeting, hopefully next week can go better as well.

Tuesday Oct 18 #

6 PM

Running warm up/down 15:08 [2] 3.06 km (4:57 / km) +30m 4:43 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills warm up/down 4:46 [1] 0.34 km (14:01 / km) +5m 13:04 / km
shoes: Mizuno Wave Rider (blue/yellow

Running intervals 16:22 [4] 4.1 km (4:00 / km) +8m 3:57 / km
shoes: Mizuno Wave Rider (blue/yellow

Intervals up on Nobottle Road. Something short and sharp to get a bit more speed into the legs before next week. Not feeling too bad once the legs got turning, hitting 540-550m on the 1.30s. Pretty blowy out but nice evening.

Session: 4x1.30 (30s), 30s (2min).

Running warm up/down 30:56 [2] 6.04 km (5:07 / km) +50m 4:55 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy run home with a loop out to Little Brington and back.

Monday Oct 17 #

3 PM

Spinning warm up/down 20:00 [1]

Core/Strength 34:23 [3]

Running 50:36 [2] 10.42 km (4:51 / km) +119m 4:36 / km
shoes: Mizuno Wave Rider (blue/yellow

Loop around the Firs and the back home. Getting a bit peckish near the end but legs not too bad. Not too productive today, just sorting out acking for Thursday.

« Earlier | Later »