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Training Log Archive: willgardner

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running7 5:22:34 39.12(8:15) 62.95(5:07) 1111
  Cycling1 1:38:24 29.29(3:22) 47.14(2:05) 905
  Core/Strength1 52:19
  Orienteering Race1 31:07 4.19(7:25) 6.75(4:37) 4017 /20c85%
  Orienteering1 26:53 3.45(7:47) 5.56(4:50) 3435c
  Drills1 7:00 0.52(13:25) 0.84(8:20) 4
  Total9 8:58:17 76.58 123.24 209417 /55c30%

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Sunday Jan 21 #

10 AM

Running warm up/down 10:20 [2] 1.7 km (6:05 / km) +5m 5:59 / km
shoes: Inov8 X-Talon 225 (Red)

A very sluggish warm up, and then half-hearted drills whilst waiting for a map to become available.

Orienteering Race race 31:07 [4] *** 6.75 km (4:37 / km) +40m 4:29 / km
spiked:17/20c shoes: Inov8 X-Talon 225 (Red)

Orienteering race from Brodie's shack. Generally navigatd pretty well. Just a couple of points where I could have shaved a corner and missed it, and I struggled to be really aggressive in the tough tussocks on the dunes. Good fun though a took a win.

Running warm up/down 22:26 [2] 4.08 km (5:30 / km) +21m 5:22 / km
shoes: Inov8 X-Talon 225 (Red)

Warm down and control collecting, followed by a dip in the sea.

Saturday Jan 20 #

12 PM

Running warm up/down 10:01 [2] 2.07 km (4:50 / km) +5m 4:47 / km
shoes: Mizuno Wave Rider 20 (Black)

Running tempo 1:02:22 [3] 16.0 km (3:54 / km) +129m 3:45 / km
shoes: Mizuno Wave Rider 20 (Black)

Didn't fancy a full session after yesterdays capitulation, so I opted for a Raz instead. This felt far harder than it should have, but I think I was far more dehydrated than I appreciated and had dug myself into a bit of a hole. I'll have to be more careful next time it hits the high 30's! Nice to get one of these under the belt though.

Followed up by some knee boarding behind Brodie's boat; great fun!

Running warm up/down 7:24 [2] 1.57 km (4:43 / km) +8m 4:36 / km
shoes: Mizuno Wave Rider 20 (Black)

Friday Jan 19 #

2 PM

Running 1:30:32 [3] 12.99 km (6:58 / km) +790m 5:21 / km
shoes: Inov8 X-Talon 225 (Red)

Run on the Triple Tops race route at Mt Van Dyke with Brodie and Pete. I felt of for the first part of the climb then just hit a trough and felt absolutely awful - haven't felt that rough on a run for a long time. Apart from the views (which were incredible), I enjoyed very little.

Thursday Jan 18 #

12 PM

Running 38:15 [2] 8.18 km (4:41 / km) +63m 4:30 / km
shoes: Mizuno Wave Rider 20 (Black)

Terrible nights sleep, so got out for this far later than planned and right in the heat of the day, not great.
8 PM

Running warm up/down 14:43 [2] 3.19 km (4:37 / km) +12m 4:32 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 7:00 [1] 0.84 km (8:20 / km) +4m 8:08 / km
shoes: Mizuno Wave Rider 20 (Black)

Running race 4:16 [5] 1.5 km (2:51 / km)
shoes: Saucony Velocity 5

Vic Milers Club meet down at Lakeside. Aston and I got screwed over in the heat seeding and were stuck in heat F, so thought it would be just a good fun battle between the two of us as I was correct. Stayed up in the front 4/5 to start with, then at 300 moved to second. Aston hit the front from 700 then all I had to do was sit in and kick from 300 out.

Finished with way too much left in the tank should have gone much earlier and maybe led it out, but I was enjoying the tactics, but it was a good fun race and it got the body moving in a different way to the weekend. Legs still absolutely buggered though.

Running intervals 10:00 [4] 2.53 km (3:57 / km) +14m 3:51 / km
shoes: Mizuno Wave Rider 20 (Black)

Followed it up with 5x1(1) around Albert Park. Starting to wilt in the heat a bit.

Running warm up/down 10:38 [2] 2.01 km (5:17 / km) +10m 5:10 / km
shoes: Mizuno Wave Rider 20 (Black)

Wednesday Jan 17 #

1 PM

Core/Strength 52:19 [3]

5 PM

Running warm up/down 13:20 [2] 2.13 km (6:16 / km) +10m 6:07 / km
shoes: Nike Pegasus

Control hanging.

Orienteering intervals 26:53 [4] *** 5.56 km (4:50 / km) +34m 4:42 / km
35c shoes: Nike Pegasus

Sprintervals at La Trobe planned by Pete. Good fun and nice to do some good technical training again, but I was suffering in the heat big time. I got really faint just after the second one and had to sit down for a bit.

Running warm up/down 5:32 [2] 1.0 km (5:32 / km) +15m 5:09 / km
shoes: Nike Pegasus

Tuesday Jan 16 #

7 PM

Cycling warm up/down 18:00 [2] 7.39 km (2:26 / km) +81m 2:19 / km

Cycling 1:01:43 [3] 32.51 km (1:54 / km) +746m 1:42 / km

Laps around the Studley Park criterium loop on the Emonda. A bit mind numbing to start, but got into it. A surprising amount of climb. Nice to do something a bit different as well.

Cycling warm up/down 18:41 [2] 7.24 km (2:35 / km) +78m 2:27 / km

Monday Jan 15 #

10 AM

Running 22:45 [2] 4.0 km (5:41 / km) +29m 5:29 / km
shoes: Mizuno Wave Rider 20 (Black)

A death shuffle with Tash and Eddie around to Ora before a day at the Aussie Open.

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