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Training Log Archive: willgardner

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Running8 3:37:05 25.08(8:39) 40.37(5:23) 264
  Orienteering5 2:37:07 16.26(9:40) 26.17(6:00) 89960 /82c73%
  Cycling1 1:03:53 17.55(3:38) 28.25(2:16) 355
  Core/Strength1 43:17
  Spinning1 20:12
  Total11 8:21:34 58.9 94.79 151860 /82c73%

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Sunday Aug 27, 2017 #

10 AM

Running warm up/down 14:30 [2] 2.74 km (5:18 / km) +2m 5:16 / km
shoes: New Balance Vazee Pace v2

Orienteering race 12:36 [5] *** 3.7 km (3:24 / km) +30m 3:16 / km
spiked:15/17c shoes: Inov8 X-Talon 225 (Red)

Heat A - 20th.

Started strongly and had picked up a Russian hare on a different heat from a minute before at 3 to dragging me through on a good pace through the next section. to 8. Lost a second or two on 6, going the wrong side of the building, then 8 seconds on the route to 8, going right instead of zig-zagging through. Hesitated up through the gardens to 11, then just suffered on the straight running through to the finish. Missed out by 7 seconds, damn.

Running warm up/down 12:44 [2] 2.04 km (6:15 / km)
shoes: New Balance Vazee Pace v2

Jogging with Magnus; slowly does it.
6 PM

Running warm up/down 19:39 [2] 3.0 km (6:33 / km) +6m 6:29 / km
shoes: New Balance Vazee Pace v2

Orienteering race 14:07 [5] *** 3.9 km (3:37 / km) +80m 3:17 / km
spiked:15/17c shoes: Ascis Piranha

World Cup Sprint B Final - 6th.

Started well but missed a gap on 2 which could have cut a couple of seconds off. I was quite sluggish in the park from 3-7, but seeing others around the lake kept the motivation high (could already see the Russian had gained a bit on me). Suffered up the stairs to 8, then hesitated on 9 and lost a couple of seconds on a slightly slower route to the right. Started moving well through 10-13 then back into the par to 14 I crossed over my minute man coming back out to the road. I committed to going back up the stairs on the long route choice, and had closed the gap on him by the time I hit the control, then churned it out to the finish.

Finally a fairly decent run. My legs felt awful but then I reckon everyone's did, but I executed the routes well. I wanted a top-5, but I still beat a few good names.

Running warm up/down 15:00 [2] 2.4 km (6:15 / km) +23m 5:58 / km
shoes: New Balance Vazee Pace v2

Solo around the park, then jumped on the Swiss analysis train.

Saturday Aug 26, 2017 #

7 AM

Running 10:11 [2] 1.9 km (5:22 / km) +5m 5:17 / km
shoes: New Balance Vazee Pace v2

Same as yesterday - a lot more sluggish this morning.
11 AM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: VJ Bold 8's

Orienteering race 47:41 [5] *** 7.0 km (6:49 / km) +400m 5:18 / km
spiked:15/20c shoes: VJ Bold 8's

World Cup Relay Leg 1.

Just me and Shminty in the team, and he wasn't planning on finishing so not much pressure for me. Started ok, but didn't have the confidence on 1 to go away from the guys I was with, despite knowing we were drifting too low. Hesitated on picking a route to 2, losing a few seconds and then binned a minute and a half on 3. Saw Aleksi come through here as I was headed back to mine, and tried to close him down up the hill, but a small slip at 5 put paid to that. I was pretty good for the rest, picking up people all the way to the end. Lost a little on 13 up the hill, as it didn't look at all like I had pictured, but I felt pretty strong. Shame about the mistakes at the beginning, frustrating.

Running 7:10 [2] 1.38 km (5:12 / km) +5m 5:06 / km
shoes: VJ Bold 8's

Jog with Hector - legs completely blown from the final hills.

Friday Aug 25, 2017 #

7 AM

Running 10:51 [2] 2.1 km (5:10 / km) +4m 5:07 / km
shoes: New Balance Vazee Pace v2

Shake out with Pete and Ralph.
12 PM

Running warm up/down 25:00 [2] 3.25 km (7:42 / km) +80m 6:51 / km
shoes: VJ Bold 8's

Orienteering race 47:23 [5] **** 7.0 km (6:46 / km) +300m 5:34 / km
spiked:15/21c shoes: VJ Bold 8's

World Cup Middle Distance - 84th.

Started poorly, missing the path to one and having to hack through the green, then resettled to two and hit it well. Slightly further left than I expected to 3, but recovered well, then fine for 4. Lost time on 5 going left, but not executing the final section of the leg well enough going too far left. Surprisingly caught here by the Norwegian who started behind me who then got away after I over shot 6 (getting a beech sappling flicked between my legs, on the way to 6 didn't help my focus...). Pushed hard on 7 to catch him, then got ahead after picking a better line over the hill. Saw Loic leaving as I entered so got a bit more positive that I wasn't having the worst run ever. Caught him at 8, then tried to go slightly right on 8, opposite to the Nowegian; sadly I messed up the route slightly, not going low enough and getting caught on the edge of the semi-open and the green. The little group that had formed of Loic, Sirim and a German got a gap here, but I closed it down on the way to 10 and through the next section I felt great. All good, our group working well to 15, where I decided to push on. Didn't check the compass, and in oxygen debt when I hit the top of the hill I got parallel in the green to the right of the patch I wanted - lost 4 minutes and a good result along with it. Damn.

Running warm up/down 11:18 [2] 2.0 km (5:39 / km) +4m 5:36 / km
shoes: VJ Bold 8's

Thursday Aug 24, 2017 #

5 PM

Orienteering 35:20 [2] *** 4.57 km (7:44 / km) +89m 7:03 / km
7c shoes: VJ Bold 8's

WC Model Event. All good bar a hill in in the flat green section - royally screwed up this one.

Wednesday Aug 23, 2017 #

11 AM

Spinning 20:12 [1]

Core/Strength 43:17 [3]

6 PM

Running 40:14 [2] 8.9 km (4:31 / km) +68m 4:21 / km
shoes: Mizuno Seyonara (Orange)

Tuesday Aug 22, 2017 #

6 PM

Running 40:28 [2] 8.86 km (4:34 / km) +67m 4:24 / km
shoes: Mizuno Seyonara (Orange)

Monday Aug 21, 2017 #

4 PM

Cycling 1:03:53 [2] 28.25 km (2:16 / km) +355m 2:08 / km

Easy spin around the roads with Josh; nice and easy to start resting up for the weekend.

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