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Training Log Archive: willgardner

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running10 8:34:19 66.56(7:44) 107.12(4:48) 776
  Core/Strength3 2:10:45
  Orienteering3 2:03:32 10.92(11:19) 17.58(7:02) 22772c
  Cycling2 41:07 7.68(5:21) 12.36(3:20) 114
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Drills2 16:29 0.94(17:27) 1.52(10:51) 3
  Orienteering Race1 13:57 2.25(6:12) 3.62(3:51) 4122 /25c88%
  Total16 14:20:09 88.98 143.2 116122 /97c22%
averages - weight:67.3kg

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Sunday Nov 19, 2017 #

8 AM

Running long 1:57:26 [2] 25.09 km (4:41 / km) +142m 4:33 / km
shoes: New Balance Vazee Pace v2

Long run with Pete. Went onto the northern side of the Yarra but got a bit lost initially, though eventually ended up back on track at the new bridge. Did a couple of loops near the end to get the distance up and sneak it up to 25k. Right knee complaining after hitting it at La Trobe yesterday and hamstring giving a bit of jip; back to the exercises.
4 PM

Core/Strength 35:00 [2]

Doing Pete's sessio: 3x5 - 15kg overhead squats, 45kg squats; 3x10 16kg KB swings, planks, hamstring leans.

Feeling tired after this morning's run, butwanted to shift the sessions around to avoid doms for Thursday.

Saturday Nov 18, 2017 #

1 PM

Running warm up/down 13:52 [2] 2.43 km (5:42 / km) +30m 5:22 / km
shoes: Mizuno Seyonara (Orange)

Orienteering Race race 13:57 [4] *** 3.62 km (3:51 / km) +41m 3:39 / km
spiked:22/25c shoes: Inov8 X-Talon 225 (Red)

Sprint into Spring, Royal Park - 1st.

Newly mapped area right in the centre of the city, a tricky park area. Went pretty well in general, only real errors were on #2 (drifting too far right - due to rushing on the short leg to #1) and #17 (again, hadn't planned an exit from #16, felt rushed and chose the wrong route). Could have saved some time in the butterfly, being more aggressive through the green sections, but only a few seconds here or there.

Very good fun though, and some good feedback from Pete shadowing me.

Orienteering 20:33 [2] *** 4.35 km (4:43 / km) +57m 4:26 / km
19c shoes: Inov8 X-Talon 225 (Red)

Multi-technique planned by Pete. Generally pretty good, though a couple of near hiccups on the corridor.
5 PM

Running 22:09 [2] 4.07 km (5:27 / km) +36m 5:13 / km
shoes: Inov8 X-Talon 225 (Red)

Testing control sites and the courses for La Trobe next week in the gap between the thunderstorms. I was going to take it hard but thought better of it when I realised how slippy the concrete had got in the storms.

Friday Nov 17, 2017 #

12 PM

Orienteering 53:14 [2] **** 6.48 km (8:13 / km) +84m 7:43 / km
28c shoes: Ascis Fuji Renegade 2

At an area towards Ballarat on a bit of a day trip with Pete, Aine ad Nicola. Very scrappy at the start of this but got better towards the end. Put the compass away for the final section to try to pick up more from the terrain.

Orienteering 44:38 [3] *** 6.09 km (7:20 / km) +86m 6:51 / km
25c shoes: Ascis Fuji Renegade 2

Creswick. Slightly better nav on this one, trying to be disciplined with maintaining contact and picking lines again; only one really bad error on the fifth one, and maybe too high on 19.

Thursday Nov 16, 2017 #

10 AM

Running warm up/down 22:36 [2] 4.62 km (4:54 / km) +57m 4:36 / km
shoes: New Balance Vazee Pace v2

Run over to the track.

Drills warm up/down 7:09 [1] 0.52 km (13:45 / km)
shoes: New Balance Vazee Pace v2

Running intervals 31:22 [4] 8.0 km (3:55 / km)
shoes: New Balance Vazee Pace v2

Intervals - 10min (2), 6min (2), 4min (2), 4x200m (1min).

Over at Collingwood track solo for some threshold reps. Absolutely pissing it down, so I was like a drowned rat by the time I'd started. I had to run it all in lane 3 due to the barriers being out, so went for times instead of distances as I couldn't be bothered to calculate the extra on the bends. Feeling pretty sluggish but got something done; bit of a mental battle to do something today.

Running warm up/down 23:45 [2] 4.61 km (5:09 / km) +38m 4:57 / km
shoes: New Balance Vazee Pace v2

Back home.
3 PM

Swimming 20:00 [2] 1.0 km (20:00 / km)

Easy recovery swim at Kew Rec followed by a sauna. Nice to just switch off a bit and plod.

Wednesday Nov 15, 2017 #

8 AM

Running 1:10:04 [2] 14.03 km (5:00 / km) +83m 4:51 / km
shoes: New Balance Vazee Pace v2

Easy pre-breakfast over to Wilson reserve. Slow to get going but started to move a bit better as it went.
2 PM

Core/Strength 48:19 [3]
weight:67.1kg

Main set: 3x 60kg deadlift, 12.5kg overhead squat, 30kg squat step-up, twisting lunges.
6 PM

Running 20:09 [2] 4.14 km (4:52 / km) +20m 4:45 / km
shoes: Mizuno Seyonara (Orange)

Easy shake-out. Quad a bit better after some work on it.

Tuesday Nov 14, 2017 #

8 AM

Running 25:52 [2] 5.01 km (5:10 / km) +17m 5:05 / km
shoes: Mizuno Seyonara (Orange)

Easy pre-breakfast, feeling very sleepy. Hot already.
5 PM

Cycling 20:05 [1] 6.27 km (3:12 / km) +62m 3:03 / km

Running warm up/down 29:56 [2] 5.45 km (5:30 / km) +42m 5:17 / km
shoes: New Balance Vazee Pace v2

Running intervals 34:49 [4] 9.01 km (3:52 / km) +28m 3:48 / km
shoes: New Balance Vazee Pace v2

Intervals - 5x 1mile.

At Princes Park with the Uni group. Good for the first mile, but then everyone wanted a big rest so Pete and I went solo, but the pace slowed a lot. I was solo from rep 3 and ground it out from there. Quad improving but still not ideal, and throat got horribly dry in the wind on the way out before the turn. Suffering in the heat (32 degrees), the rests gradually got slightly longer after having to get some water on each one.

Times: 5.08, 5.27, 5.14, 5.13, 5.13

Running warm up/down 26:27 [2] 5.12 km (5:10 / km) +35m 5:00 / km
shoes: New Balance Vazee Pace v2

Shuffling with Pete.
8 PM

Cycling 21:02 [1] 6.09 km (3:27 / km) +52m 3:19 / km

Back home.

Monday Nov 13, 2017 #

7 AM

Running 55:22 [2] 10.48 km (5:17 / km) +187m 4:51 / km
shoes: Mizuno Seyonara (Orange)

Nice slow pre-breakfast run out towards the pipe bridge. Quad much improved but still a bit temperamental, hopefully it will be all good for intervals tomorrow.
3 PM

Core/Strength 47:26 [3]
weight:67.6kg

Gym.

Main set: 3x Back Squat (50-60kg); 3x Lunge Rotations (20kg), 10x single leg squat w/ bosu ball; 10x Bosu Ball step-up w/ 20kg.

Then general core.
5 PM

Running 20:30 [3] 5.06 km (4:03 / km) +61m 3:49 / km
shoes: Mizuno Seyonara (Orange)

Over to the track; running a tad late so pushed to get there on time.

Drills 9:20 [1] 1.0 km (9:20 / km) +3m 9:12 / km
shoes: Mizuno Seyonara (Orange)

Whilst waiting for Pete then setting up the TT.

Orienteering 5:07 [1] ***** 0.66 km (7:45 / km)
shoes: Mizuno Seyonara (Orange)

Soe Maze-O's that Pete planned. Great fun and very technical.

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