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Training Log Archive: willgardner

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running8 6:51:46 54.41(7:34) 87.56(4:42) 1151
  Core/Strength4 2:42:40
  Orienteering2 48:21 5.48(8:49) 8.82(5:29) 10225c
  Drills2 38:33 1.91(20:09) 3.08(12:31) 9
  Swimming1 24:30 0.75(32:51) 1.2(20:25)
  Cycling1 19:09 3.91(4:54) 6.3(3:02) 58
  Total13 11:44:59 66.46 106.96 132025c
averages - weight:66.3kg

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

1 PM

Running 39:03 [2] 8.26 km (4:44 / km) +87m 4:29 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy on the beach front at St Kilda with Brodie, just chilling.
5 PM

Orienteering race 8:54 [4] *** 2.11 km (4:13 / km) +8m 4:08 / km
25c shoes: New Balance Vazee Pace v2

MFR Christmas handicap race.

Running warm up/down 5:20 [2] 1.0 km (5:20 / km)
shoes: New Balance Vazee Pace v2

Saturday Dec 9, 2017 #

7 AM

Running warm up/down 11:36 [2] 2.08 km (5:35 / km) +10m 5:27 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills 25:33 [1] 2.08 km (12:17 / km) +9m 12:01 / km
shoes: Mizuno Wave Rider 20 (Black)

Running warm up/down 5:21 [2] 1.05 km (5:06 / km) +11m 4:50 / km
shoes: Mizuno Wave Rider 20 (Black)

2 PM

Running warm up/down 14:05 [2] 2.95 km (4:46 / km) +72m 4:15 / km
shoes: Inov8 X-Talon 225 (Red)

Running tempo (Uphill only) 30:55 [4] 6.36 km (4:52 / km) +479m 3:32 / km
shoes: Inov8 X-Talon 225 (Red)

Uphill only tempo with Brodie at Mount Dandenong. Extended the route from last time to counter along the mountain slightly and then finish with a kick to the top-top. Got the route wrong slightly on two occasions, with a big scramble up a slippy clay embankment.

Good session though, with Brodie for the first 5 minutes, then moved away from him and aimed to keep him behind me. Quicker than last time, legs tired but felt like I had a good rhythm on the climbs. Big fan of this session,feels mentally quite easy to get through.

Running warm up/down 32:24 [2] 6.14 km (5:17 / km) +54m 5:03 / km
shoes: Inov8 X-Talon 225 (Red)

Back down.

Friday Dec 8, 2017 #

2 PM

Core/Strength 48:05 [3]
weight:66.1kg

Main Set: 3x10 overhead squats (12.5g), deadifts (60kg), 4x clock lunges (30kg), Single Leg RDLs (20kg), glute drives (50kg); then attempted some pull-ups.

Swimming 24:30 [2] 1.2 km (20:25 / km)

Recovery Swim.
5 PM

Running 57:22 [2] 12.11 km (4:44 / km) +163m 4:26 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy run with Brodie from Fairfield. Feeling tired but good to get something done.

Thursday Dec 7, 2017 #

10 AM

Running warm up/down 23:51 [2] 5.11 km (4:40 / km) +17m 4:35 / km
shoes: New Balance Vazee Pace v2

Warm up jog with Pete over to Wilson Reserve cricket ovals.

Running intervals 33:26 [4] 8.94 km (3:44 / km) +25m 3:41 / km
shoes: New Balance Vazee Pace v2

Intervals - Pyramid session of 1,2,3,4,5,4,3,2,1 (1min jog).

Plan slightly scuppered by a random mid-week cricket game, which blocked one oval off, so did random loops trying to keep it varied all the time, with lots of 90 degree turns to simulate a XC race.

Felt pretty terrible, with the hamstring problem slightly back and some grim doms from the gym. Got something done though which was good, but felt I was fighting against myself the whole session.

Running warm up/down 23:43 [2] 4.76 km (4:59 / km) +41m 4:47 / km
shoes: New Balance Vazee Pace v2

Shuffle home topless enjoying the return of the sun, including an encounter with some female golfer who joked about how I'd be getting skin cancer as I ran past - thoroughly pissed me off and gave her a piece of my mind.
3 PM

Core/Strength 22:00 [3]

Yoga and hamstring exercises.
5 PM

Orienteering 39:27 [2] 6.71 km (5:53 / km) +94m 5:30 / km
shoes: Ascis Fuji Renegade 2

Control hanging at Eltham and Candlebark. Huge rainstorm hit and after standing around for too long Pete and I abandoned the "catch the santa" element of the Christmas themed score and retreated to the warmth of the car heater. Flt like Britain, a big contrast to ts morning!

Wednesday Dec 6, 2017 #

11 AM

Core/Strength 52:05 [3]
weight:66kg

Main set: 3x 10x Squats (60kg), 10x Bosu-ball step-up (30kg), 10x Squat to step-up (30kg), 10x Single Leg Squat w/ Bosu-ball.
4 PM

Running 1:13:24 [2] 16.05 km (4:34 / km) +138m 4:23 / km
shoes: Mizuno Seyonara (Orange)

Just cruising along looping around Fairfield. Feeling a bit heavy.

Tuesday Dec 5, 2017 #

5 PM

Cycling 19:09 [2] 6.3 km (3:02 / km) +58m 2:54 / km

To the bike shop.

Running warm up/down 17:50 [2] 3.59 km (4:58 / km) +37m 4:43 / km
shoes: New Balance Vazee Pace v2

Drills warm up/down 13:00 [1] 1.0 km (13:00 / km)
shoes: New Balance Vazee Pace v2

Running intervals 23:01 [4] 5.05 km (4:33 / km)
shoes: New Balance Vazee Pace v2

Intervals - 10x400m.

Full session was 20x400 aiming for 76s, but I wanted to go quicker and get a bit more speed in the legs so opted for 10 at a faster pace. Feeling lethargic and not really with it, and off the front with Brodie behind, but hit 66/7 for most until I died in the wind at the end.

Running warm up/down 20:25 [2] 4.11 km (4:58 / km) +17m 4:52 / km
shoes: New Balance Vazee Pace v2

Back to Clifton Hill for a pub quiz - way too much pop culture.

Monday Dec 4, 2017 #

Note
(rest day)

4 PM

Core/Strength 40:30 [3]
weight:66.8kg

First day off running since 4 peaks, banking the training.

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