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Training Log Archive: willgardner

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running7 7:38:21 62.99(7:17) 101.38(4:31) 1129
  Core/Strength3 2:23:19
  Orienteering2 2:08:03 11.82(10:50) 19.03(6:44) 25955c
  Swimming2 44:17 1.37(32:24) 2.2(20:08)
  Cycling1 15:58 3.56(4:29) 5.73(2:47) 54
  Total14 13:09:58 79.75 128.34 144255c
averages - weight:66.4kg

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Sunday Dec 3, 2017 #

11 AM

Swimming 24:17 [2] 1.2 km (20:14 / km)

In Boroondara open air 50m. Not sure I thought I'd ever complain about a headwind whilst swimming.
4 PM

Running long 1:51:40 [3] 26.06 km (4:17 / km) +265m 4:05 / km
shoes: New Balance Vazee Pace v2

Long run. Out to the Pipe Bridge with Tash to meet Pete at the Pipe Bridge but was a bit late so missed him. Had a bit of a scout about the trails bu then headed over to Merri Creek and back with Tash for the first 45. Then headed up towards Studley Park, and looped around various trails towards home again. Kept the pace pretty honest during the second half, and was moving along pretty nicely.

Saturday Dec 2, 2017 #

7 AM

Running warm up/down 5:58 [2] 1.07 km (5:35 / km) +16m 5:11 / km
shoes: New Balance Vazee Pace v2

Feeling very rough and uncoordinated - I think the gin from last night was still in my system...

Running tempo 18:40 [4] 5.14 km (3:38 / km) +57m 3:26 / km
shoes: New Balance Vazee Pace v2

Studley Park Parkrun. Not really feeling in the right place for this, and spent the first km trying to get my feet moving where I wanted them to. Solo from the bridge and was just ticking along nicely. Very wet and muddy in places, so felt a bit more like a xc race in parts.

Should really have looked at the course as I thought we didn't have to go back down the hairpins (which were pretty dicey in the rain), so had a big 20 second pause trying to figure out what to do after I ran on then came back. Excuses bingo today.

Running hills 29:23 [4] 5.86 km (5:01 / km) +242m 4:09 / km
shoes: New Balance Vazee Pace v2

Hill reps - 12x50s (jog back down), followed by 800m flat out.

A real lactic acid burner. The hill was slightly shorter than I though so instead of 10x1, I up it to 12. Had Bruce keeping me company for the hills, then followed it up with the 800m to get the legs turning over a bit quicker. Felt pretty strong on the hills but my legs were fried by the time of the 8.

Running warm up/down 5:06 [2] 1.11 km (4:36 / km) +8m 4:26 / km
shoes: New Balance Vazee Pace v2

Friday Dec 1, 2017 #

11 AM

Running warm up/down 1:18:48 [2] 16.0 km (4:56 / km) +148m 4:42 / km
shoes: Mizuno Seyonara (Orange)

Easy over to Merri Creek, the swing bridge and then back, with a bit of a loop at the end to get to 16k. Feeling better for a bit of a lie-in, and quad markedly improved - hamstring still troublesome but improving again with the exercises.

Absolutely pissing it down, like a drowned rat by the time I got back.
4 PM

Core/Strength 40:02 [3]

Bi ore core than legs today.

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

Recovery Swim. Threw in couple of 50m efforts, but generally just easy.

Thursday Nov 30, 2017 #

7 AM

Running tempo (Low-end threshold) 42:10 [4] 10.84 km (3:53 / km) +170m 3:36 / km
shoes: New Balance Vazee Pace v2

Low-end threshold over to the Pipe Bridge to meet Pete and then on the Yarra Boulevard for half an hour. First of these for a long while, so will build up to an hour over the next few weeks. Quite an undulating route, so was tough to get the legs going; focused on maintaining good form which was quite tough.

Running warm up/down 29:11 [2] 6.0 km (4:52 / km) +36m 4:43 / km
shoes: New Balance Vazee Pace v2

Home, calves a bit tight.
4 PM

Cycling 15:58 [2] 5.73 km (2:47 / km) +54m 2:40 / km

Pacing it to the Dalheim's.
6 PM

Running 28:11 [2] 5.8 km (4:52 / km) +56m 4:38 / km
shoes: Mizuno Seyonara (Orange)

1km of control hanging, an easy run with Pete and Aston, and a couple of short Peter Palmer Relay loops with Fredrik.

Feeling pretty flat, need a good sleep, I've been struggling all week to actually get a full night.

Wednesday Nov 29, 2017 #

7 AM

Running warm up/down 19:52 [2] 4.0 km (4:58 / km) +47m 4:41 / km
shoes: New Balance Vazee Pace v2

Running intervals 42:08 [4] 11.2 km (3:46 / km) +41m 3:42 / km
shoes: New Balance Vazee Pace v2

Intervals - 5(1), 10(2), 15(3), 5.

With Pete at Fairfield. Felt strong for the first two, then just lost contact a bit in the final 5 minutes of the 15 and started to suffer, then ground out the 5.Nothing too quick, but a good session ticked off. Tried to focus on maintaining form on the final rep, which clearly still needs some work.

Running warm up/down 20:32 [2] 4.08 km (5:02 / km) +22m 4:54 / km
shoes: New Balance Vazee Pace v2

Shuffle he for kanel bullar and croissantsafter a long stop at a water fountain - 26 degrees already by 9 o'clock.
4 PM

Core/Strength 50:30 [3]

Main Set: 3x10 squats (60kg), overhead squats (15kg), SL Romanian Deadlifts (15kg).
6 PM

Running 26:42 [2] 4.22 km (6:20 / km) +21m 6:10 / km
shoes: New Balance Vazee Pace v2

At Fairfield campus doing some sprint-O running technique with Aston. Legs did not enjoy this, but I guess it was good to move the legs a bit post-gym.

Tuesday Nov 28, 2017 #

4 PM

Orienteering 57:11 [3] **** 8.53 km (6:42 / km) +141m 6:12 / km
27c shoes: Inov8 X-Talon 225 (Red)

O-training at Chewton with Pete, Warren, Alexandra and Aston. Good fun, worked on low-vis compass bearings before a middle distance course from a couple of years ago. Starting to feel more confident with the changes to the technique, still needs a lot of work though.

Long day helping at the primary schools champs, followed by a dip in the lake as it was way into the 30's!

Monday Nov 27, 2017 #

11 AM

Orienteering 1:10:52 [3] *** 10.5 km (6:45 / km) +118m 6:23 / km
28c shoes: Inov8 X-Talon 225 (Red)

Orienteering at Chinaman's Flat planned by Roch. Long leg training for 5k (a couple of small slips), then 3k of control pick in the technical gold mining. Good fun, a lot cooler today.

Very strange not to be dealing with the Spook hangover this year, a sad day.
5 PM

Core/Strength 52:47 [3]
shoes: Inov8 X-Talon 225 (Red)

Managed to sneak back in time for the gym and before a bit of a bike in the evening.

Main set: 3x10 deadlfts (60kg), clock-lunge (25kg), twist-lunge (9kg), Glute drives (50kg).

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