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Training Log Archive: willgardner

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running5 6:07:02 37.24(9:51) 59.93(6:07) 3601
  Cycling3 2:59:56 37.72(4:46) 60.71(2:58) 677
  Swimming1 1:00:00 1.55(38:37) 2.5(24:00)
  Total8 10:06:58 76.52(7:56) 123.14(4:56) 4278

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Sunday Nov 12, 2017 #

9 AM

Running long 2:08:29 [2] 24.19 km (5:19 / km) +823m 4:32 / km
shoes: Mizuno Seyonara (Orange)

Long group run at Shebrooke. Realy cool forest with loads of tree ferns everywhere. Just me and Pete from 40ish minutes and got into a good grove and got through to 2 hours pretty easily. Quad improved as we went, and was feeling a lot better than yesterday, I think it's isolated to the lower section now.

Saturday Nov 11, 2017 #

12 PM

Running 19:08 [2] 3.4 km (5:38 / km) +19m 5:28 / km
shoes: Mizuno Seyonara (Orange)

Pre-ran an SIS to wake up the controls. Quad still sore but got a bit of massage on it afterwards which improved things, no running fast today though.
6 PM

Cycling 1:03:18 [2] 23.49 km (2:42 / km) +462m 2:27 / km

Wanted a bit of a session out of the day so headed up to Warburton to meet the others via a couple of steep roads, including what is apparently the second steepest in the southern hemisphere - it's got nothing on Heroes...

Friday Nov 10, 2017 #

11 AM

Cycling 49:52 [2] 16.04 km (3:07 / km) +101m 3:01 / km

Pre-lunch spin out on the bike on the trails as I wanted to rest the quad a bit more.
2 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Swimming session over at Boroondara open air 50m pool. I've never swam in a 50m before, and it does feel a little weird, especially when you're flagging, but I think it makes it easier to get through sets.

Main set was: 3x200m free, 2x50m kick/pull. 1x200m IM, 2x50m kick.

The IM was the toughest part; backstroke in an open air pool I found nearly impossible, I'm far too used to following the lines on the ceilings.

Thursday Nov 9, 2017 #

3 PM

Cycling 1:06:46 [2] 21.18 km (3:09 / km) +114m 3:04 / km

Running 24:46 [1] 3.3 km (7:30 / km) +46m 7:01 / km
shoes: Inov8 X-Talon 225 (Red)

Control hanging. Quad not enjoying life so didn't run the session.

Tuesday Nov 7, 2017 #

7 AM

Running warm up/down 14:35 [2] 1.88 km (7:45 / km) +52m 6:49 / km
shoes: Mizuno Seyonara (Orange)

Running race 1:03:13 [5] 10.11 km (6:15 / km) +1115m 4:02 / km
shoes: Inov8 X-Talon 225 (Red)

4 Peaks Day 4, Mount Buffolo - 1st. 2nd Overall.

Warming up my legs were not showing any signs of improving, so thought I might be in for a pretty rough day. This was confirmed at the start where the Aussies (a fresh Matt Murphy and the Eitienne guy from Feathertop, and Will Lind who was in 3rd overall) jumped the gun and set a savage pace into the first single track onto the climb. I got stuck as 6th man in the group behind a chap called Phil Bellingham (who it turns out is going to the Olympics for Aus for XC skiing), not enjoying the pace at all. It did settle but then the Aussies instigated their plan ad Will threw in a big attack. As I was stuck at the back, I couldn't do a lot but Phil let me past (no way I could squeeze by) and I got to onto the back of Eitienne. Another attack came but I just Chris Froome'd my way up to them, now sitting in 4th behind Mat.

When we crested the top things calmed a bit and Pete took up the pace, but for I decided to moved forward on the slight rise to the first of four road crossings. I didn't accelerate much but felt I'd got a gap, I thought due to Pete allowing the gap to go to make Will have to work to catch me. I thought this could be a bit soon give there was at least 7km of tough racing left, but resolved that if I had any chance to go for the overall, this may be it.

Pete gradually closed in and caught me by the next road crossing where the climb flattened out, and promptly helped out with the pacing taking it up until we hit the final climb proper. I'd had a few looks back and the gap to Will had gotten to around 100m, so despite fears of blowing up I tried to set as hard a pace as I could on the climb. I was getting pretty tired in some of the technical rocks but I knew after yesterdays kick Pete would have me in a sprint, so resolved to try to burn it out of him. He never came past but I was always weary that he was waiting to kick like he had on Hotham. I finally managed to get rid of him after the climb flattened and we hit a small descent before the final lactic acid burning stairs up to the finish, which was foul.

It was a great feeling to take the stage today, and my legs felt really good on the final sections. I'm not sure if I could have got anymore time on Pete as 3 minutes was a tall order, but I'm pleased with the way I took it on and gave it a go, and that we took the moral victory over the Aussies. This has to be one of my favourite climbs ever, with the shear number of hairpins in the open granite looking down on the valley a pretty cool setting for a race.

Monday Nov 6, 2017 #

7 AM

Running warm up/down 16:51 [2] 2.2 km (7:40 / km) +27m 7:13 / km
shoes: Mizuno Seyonara (Orange)

Running race 1:40:00 [5] 14.85 km (6:44 / km) +1519m 4:27 / km
shoes: Inov8 X-Talon 225 (Red)

4 Peaks Day 3, Mount Hotham - 2nd.

Nice steady start today along the river, winding along for 6km until the climbing started properly. Thankfully none of the guys who just rocked up for the day went off super quick, and everyone seemed content to follow the pace which I was setting. This section seemed to pass really quickly, and I was enjoying myself just cruising along the really nice trail.

At the river crossing I messed up the line slight, so Pete took the lead up the climb proper and the group of 8 which had formed quickly dwindled down to just myself, Will and Pete. Took on a first gel here and sat in following the feet. About halfway up, Pete moved aside so I took up the pace setting again, which I was fine with as I didn't want Will pushing it on too early. We finally crested the climb and hit the ridge run, with some stunning views. A bit of chatting ensued, after we all realised that we didn't really have to race the clock, as we were the ones in the fight for the overall; turns out Will had pissed himself slightly on the way up the climb as he didn't want to drop of the pace. Pete the suddenly disappeared and shortly reappeared, having snuck off for one himself. I had thought about attacking a couple of times over the trees trunks which were covering the trail, but every time I did my legs didn't really have a response, so I was left with the unappealing prospect of attacking on the next climb.

As soon as we hit this, Will put in a big surge, which very nearly broke me. I was in the hurtlocker for a long time up the rest of it, just trying to stay in the group. As we neared the tree line, the pace eased slightly and I regained my breath, but the wind suddenly hit us and it got pretty cold quite quickly. About 200m from the summit Pete launched a pretty big attack, I had been thinking one would come, but it caught me slightly off guard. I did my best to respond but couldn't close the initial gap. I did, however, manage to get a gap on Will, so pushed over the summit to try to get as much time on him as I could.

Finished about 35 seconds down on Pete, and maybe a minute up on Will, and I think regained 2nd on the GC. A really fun race, and I'm very glad we raced it in the way we did, not balls to the wall from the gun. That last climb was horrible though.

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