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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running10 7:15:19 55.44(7:51) 89.22(4:53) 518
  Orienteering4 2:14:25 16.3(8:15) 26.24(5:07) 13761c
  Core/Strength4 1:45:27
  Drills2 46:44 1.68(27:45) 2.71(17:15) 9
  Cycling1 36:09 6.98(5:11) 11.23(3:13) 91
  Orienteering Race1 14:34 2.42(6:01) 3.9(3:44) 712 /16c75%
  Total17 12:52:38 82.83 133.3 76212 /77c15%
averages - weight:66.7kg

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Sunday Nov 26, 2017 #

Core/Strength 10:00 [3]

10 AM

Running warm up/down 15:54 [2] 2.66 km (5:59 / km) +17m 5:48 / km
shoes: New Balance Vazee Pace v2

Orienteering Race race 14:34 [4] *** 3.9 km (3:44 / km) +7m 3:42 / km
spiked:12/16c shoes: New Balance Vazee Pace v2

Victoria Sprint Champs - 2nd.

Disappointing race. Never felt on top of the nav, making some big errors early on.It was pretty technical on some of the big roues, but I should have been far more prepared than I was. 24 seconds down on Pete.

Running warm up/down 33:20 [2] 6.62 km (5:02 / km) +35m 4:54 / km
shoes: New Balance Vazee Pace v2

Long warm down with Brodie and Tash, then Brodie and Pete.
5 PM

Orienteering 56:48 [3] *** 10.5 km (5:25 / km) +73m 5:14 / km
10c shoes: Inov8 X-Talon 225 (Red)

Orienteering training from the Predergast's house in Enfield. New lidar map so not a lot of detail on there, but good fun when the forest got clear of bracken.

Saturday Nov 25, 2017 #

Core/Strength 10:00 [3]

11 AM

Running 40:17 [2] 6.65 km (6:03 / km) +40m 5:53 / km
shoes: New Balance Vazee Pace v2

Control hanging and putting stolen flags back out.

Running 20:14 [3] 4.2 km (4:49 / km) +20m 4:42 / km
shoes: New Balance Vazee Pace v2

Shadowing Brody.

Orienteering 26:28 [2] 5.7 km (4:39 / km) +18m 4:34 / km
shoes: New Balance Vazee Pace v2

map memory orienteering technique training.

Friday Nov 24, 2017 #

7 AM

Core/Strength 40:00 [3]

2 PM

Orienteering 23:07 [2] 4.16 km (5:33 / km) +16m 5:27 / km
shoes: New Balance Vazee Pace v2

Easy group O testing out an area down by the beach.
5 PM

Running 48:24 [2] 10.26 km (4:43 / km) +37m 4:38 / km
shoes: Mizuno Seyonara (Orange)

Easy run with Alexandra (a visiting Finnish girl) from Aston's cricket to pick up the Jaffe's car. Feeling a bit rough.

Thursday Nov 23, 2017 #

12 PM

Running 14:08 [2] 3.0 km (4:43 / km) +13m 4:37 / km
shoes: New Balance Vazee Pace v2

Easy shake out, trying to get some life into the legs.
8 PM

Running warm up/down 15:28 [2] 3.47 km (4:27 / km) +10m 4:24 / km
shoes: New Balance Vazee Pace v2

Drills warm up/down 10:44 [1] 1.04 km (10:19 / km) +9m 9:54 / km
shoes: New Balance Vazee Pace v2

Running race 16:00 [4] 5.0 km (3:12 / km)
shoes: Saucony Velocity 5

Vic 5000m Champs.

Started on pace and went through 2km in 6.02, then just seemed to die and go backwards and my legs felt empty. Expected a lot more from tonight as I though I was in pretty good shape. Not sure what went wrong but keen to get past this quickly and prove it was an off night.

Running warm up/down 24:24 [2] 4.91 km (4:58 / km) +12m 4:55 / km
shoes: New Balance Vazee Pace v2

Round the Albert Park lake with Pete.

Wednesday Nov 22, 2017 #

4 PM

Running 40:50 [2] 8.47 km (4:49 / km) +79m 4:36 / km
shoes: Mizuno Seyonara (Orange)

Easy jog, including saving a baby possum. Absolutely roasting out, hopefully it's not as hot tomorrow but I don't hold out much hope.

Tuesday Nov 21, 2017 #

8 AM

Running 1:08:53 [2] 13.47 km (5:07 / km) +146m 4:51 / km
shoes: Mizuno Seyonara (Orange)

Very slow and sluggish this morning, lots of doms hanging about. I was planning on having a bit of a lie-in, but I was awake anyway so I thought I'd just get out for something before the heat hit. Not loving life, lots of stress this week already, need to get on top of these niggles as well.
2 PM

Core/Strength 45:27 [3]
weight:66.7kg

Main set: 3x10 - 60kg back squat, single-leg squat w/ bosu ball, Squat-step-up w/ 25kg, knee drive w/ 25kg.
5 PM

Cycling 36:09 [2] 11.23 km (3:13 / km) +91m 3:06 / km

Pacing it to Melbourne Uni to hang the training.
6 PM

Running warm up/down 5:38 [2] 1.1 km (5:07 / km) +6m 4:59 / km
shoes: Mizuno Seyonara (Orange)

Orienteering intervals 28:02 [4] *** 5.88 km (4:46 / km) +30m 4:39 / km
51c shoes: Mizuno Seyonara (Orange)

Sprintervals at Melbourne Uni. Planned it with two maps side-to-side, to prepare for the dual maps at La Trobe. It actually worked surprisingly well for relocation and planning ahead, as you had to re-find yourself on each map flip.

I wasn't planning on taking it hard but it was pretty hard not too. Quad feeling better though, but legs in general not enjoying life.

Running warm up/down 4:54 [2] 1.03 km (4:45 / km) +5m 4:39 / km
shoes: Mizuno Seyonara (Orange)

Monday Nov 20, 2017 #

8 AM

Running warm up/down 22:42 [2] 4.74 km (4:47 / km) +61m 4:30 / km
shoes: New Balance Vazee Pace v2

Running intervals 29:24 [4] 6.66 km (4:25 / km)
shoes: New Balance Vazee Pace v2

Intervals at Collingwood track with Pete - 16x200m (200m jog).

Very sluggish to get up this morning, so this was a bit of a battle. The barriers were up so had to do them in lanes 3 and 4, alternating on every four who was chasing and leading. I was definitely doing more of the chasing but glad to get something done. Quad improving but still not quite there.

Running warm up/down 21:49 [2] 4.41 km (4:57 / km) +22m 4:50 / km
shoes: New Balance Vazee Pace v2

6 PM

Running warm up/down 13:00 [2] 2.57 km (5:04 / km) +15m 4:55 / km
shoes: Nike Pegasus

Drills 36:00 [1] 1.67 km (21:33 / km)
shoes: Nike Pegasus

Drills at Collingwood Track.

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