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Training Log Archive: willgardner

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running13 7:58:21 61.36(7:48) 98.75(4:51) 834
  Core/Strength4 2:29:54
  Orienteering Race5 1:06:59 10.42(6:26) 16.77(4:00) 13076 /96c79%
  Drills5 42:27 2.24(18:55) 3.61(11:46) 37
  Swimming1 21:52 0.62(35:11) 1.0(21:52)
  Total16 12:39:33 74.65 120.13 100176 /96c79%
averages - weight:66.2kg

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Sunday Jan 28 #

10 AM

Running warm up/down 12:54 [2] 2.61 km (4:57 / km) +23m 4:44 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 7:20 [1] 0.73 km (10:03 / km) +5m 9:43 / km
shoes: Ascis Piranha

Orienteering Race race 14:48 [4] **** 3.6 km (4:07 / km) +17m 4:01 / km
spiked:17/23c shoes: Ascis Piranha

Sprint Canberra Race 5 - 2nd.

Felt surprisingly ok warming up so wanted to finish the camp on a high, but quickly realised they weren't in great shape. Started ok, but threw time away on several routechoices (6,7,12, 19) and a poor mistake losing focus on 20. Managed to move through the last controls well and rage split a few but lost out to Brodie by a second. A bit more time wasted readying the map today, but did invest it well at points. Still, a really technical sprint and really good fun.

RTD: 75%

Running warm up/down 16:44 [2] 3.06 km (5:28 / km) +9m 5:23 / km
shoes: Mizuno Wave Rider 20 (Black)

5 PM

Running 25:08 [2] 5.13 km (4:54 / km) +32m 4:45 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy shake out with Brodie below Mount Ainslie.

Saturday Jan 27 #

9 AM

Running warm up/down 15:32 [2] 3.27 km (4:45 / km) +10m 4:41 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 7:55 [1] 0.6 km (13:12 / km)
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 5:01 [1] 0.6 km (8:22 / km)
shoes: Ascis Piranha

Running race (Time Trial) 9:11 [4] 3.0 km (3:04 / km)
shoes: Ascis Piranha

3km time trial at the AIS. Feeling pretty tired after the last couple days of racing, so wasn't sure what to go for. Decided to go with anyone who went out hard and try to pace them through. Rob Bennett went out looking for a time, so after a chilled first 300m I went off to catch him and help him out. Working solo on the front from 800m in, and Rob slipped off in the last couple of laps but think he got near the time he wanted.

Pleased to get this time all things considered.

Running warm up/down 12:35 [2] 2.6 km (4:50 / km) +22m 4:39 / km
shoes: Mizuno Wave Rider 20 (Black)

5 PM

Running warm up/down 11:31 [2] 2.35 km (4:54 / km) +16m 4:44 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 6:37 [1] 0.45 km (14:42 / km) +6m 13:47 / km
shoes: Inov8 X-Talon 225 (Red)

Orienteering Race race 11:33 [4] **** 2.9 km (3:59 / km) +25m 3:49 / km
spiked:19/23c shoes: Inov8 X-Talon 225 (Red)

Sprint Canberra Race 4 - 1st.

Small 1:2000 map at Orana School. Features came up very fast, and I wasn't prepared enough for the scale at the start. I seemed to handle it better than others though and just committed to my routes in the simplest way I could. I missed a couple of better routes (especially on 18), but generally I felt confident and on it.

RTD: 85%

Running warm up/down 10:51 [2] 2.01 km (5:24 / km) +8m 5:18 / km
shoes: Mizuno Wave Rider 20 (Black)

Core/Strength 26:30 [3]

Friday Jan 26 #

10 AM

Running warm up/down 22:14 [2] 4.09 km (5:26 / km) +35m 5:13 / km
shoes: New Balance Vazee Pace v2

Orienteering Race race 14:18 [4] *** 3.72 km (3:51 / km) +20m 3:45 / km
spiked:12/17c shoes: New Balance Vazee Pace v2

Sprint Canberra Race 2 - 4th.

Screwed this one up. Started well and felt strong, then ballsed up #4 and lost 30 seconds. I compromised my route and just completely glazed over and didn't see an alleyway. The rest was ok, but I became flustered at points and wasn't responding to the moments of doubt in the same way as yesterday - stuff to work on for this afternoon.

The mapping was pretty dodgy at points with what was and was not mapped as olive green, which aused me more doubt that normal.

Running warm up/down 16:22 [2] 2.74 km (5:58 / km) +25m 5:43 / km
shoes: New Balance Vazee Pace v2

5 PM

Running warm up/down 10:02 [2] 2.05 km (4:54 / km) +28m 4:35 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 9:58 [1] 0.87 km (11:27 / km) +19m 10:20 / km
shoes: Inov8 X-Talon 225 (Red)

Orienteering Race race 13:40 [4] *** 3.05 km (4:29 / km) +58m 4:06 / km
spiked:13/16c shoes: Inov8 X-Talon 225 (Red)

Sprint Canberra Race 3 - 1st

Feeling a lot better running wise than this morning, and was a lot more please with the pace I ran this at.Generally the nav was pretty good, just a bit high on 14 ad 15 as I started to tire and lose focus at the end. Better on the reactions to moments of hesitation, just aiming straight at the kites or t a god feature.

Cool to do a forest sprint for a change.

Running warm up/down 24:17 [2] 4.42 km (5:30 / km) +51m 5:12 / km
shoes: Mizuno Wave Rider 20 (Black)

Helping Brodie with some control collecting.
9 PM

Core/Strength 20:00 [3]

Thursday Jan 25 #

10 AM

Running (Progression) 30:12 [3] 8.0 km (3:47 / km) +50m 3:40 / km
shoes: Nike Pegasus

A mini progression run on the treadmill at the Rec. Missed my pre-breakfast run after providing taxi services to the Tassie boys, so opted for this instead. Felt sluggish to start but moving well by the end.

Started at 3.55's and lowered it by a bit every minute or so through to 3.30's, until I ramped it up a bit more in the final couple of minutes.

Swimming 21:52 [3] 1.0 km (21:52 / km)
weight:65.7kg

Recovery swim post-run. Threw in a few efforts, nice to be back in the pool. Will try to get into the AIS one if I can over the weekend.
7 PM

Running warm up/down 9:28 [2] 1.83 km (5:10 / km) +37m 4:42 / km
shoes: New Balance Vazee Pace v2

Orienteering Race race 12:40 [4] *** 3.5 km (3:37 / km) +10m 3:34 / km
spiked:15/17c shoes: New Balance Vazee Pace v2

Sprint Canberra Race 1 - 1st.

Head-to-head with Brodie, so got pushed pretty well. A bit passive on the controls near the end of the first loop ad only missed a couple of places where I could shave off some distance. Overall, achieved the aims for the race.

Running warm up/down 19:21 [2] 4.3 km (4:30 / km) +35m 4:19 / km
shoes: New Balance Vazee Pace v2

Wednesday Jan 24 #

8 AM

Running 1:04:07 [2] 13.33 km (4:49 / km) +89m 4:39 / km
shoes: Nike Pegasus

Bi struggle to get up and missed my deadline for making if to Pete's, so went solo south on the old railway, then over to Hays Paddock with some looping around. Did 6x15s hill sprints by the oval to get the legs going at the end.

Running hills 5:25 [4] 1.02 km (5:19 / km) +25m 4:44 / km
shoes: Nike Pegasus

1 PM

Core/Strength 51:22 [3]
weight:65.9kg

6 PM

Running 32:30 [2] 6.4 km (5:05 / km) +43m 4:55 / km
shoes: Nike Pegasus

Control hanging, then shadowing Angus and Aston. Sluggish to started but feeling a lot more normal by the end. The lingering sore throat I had seems to have gone.

Tuesday Jan 23 #

7 AM

Running warm up/down 10:29 [2] 2.05 km (5:07 / km) +34m 4:43 / km
shoes: New Balance Vazee Pace v2

Drills warm up/down 5:36 [1] 0.36 km (15:33 / km) +7m 14:11 / km
shoes: New Balance Vazee Pace v2

Running intervals 22:39 [4] 5.19 km (4:22 / km) +52m 4:09 / km
shoes: New Balance Vazee Pace v2

Intervals - 30, 45, 1, 1.30, 2, and back down, all off a minute rest.

Did not enjoy getting up for this one, and the paces showed. I wasn't helped by the corrugated dirt roads which were very tough to get a rhythm going on, but good to get something done before a long day pf touristing down on the Great Ocean Road. In brighter news, I saw a couple of Koalas.

Running warm up/down 29:48 [2] 5.29 km (5:38 / km) +97m 5:10 / km
shoes: New Balance Vazee Pace v2

Back to the shack before a trip to get milk with Tash.

Monday Jan 22 #

8 AM

Running 41:33 [2] 8.7 km (4:47 / km) +48m 4:39 / km
shoes: Nike Pegasus

Big struggle to get myself up after a particularly bad sleep. Nice once I was out though, and starting to feel a bit more back to normal.
1 PM

Core/Strength 52:02 [3]
weight:67kg

In the gym with Aston.

Main set incl.: 4x10 squats (75kg, 80kgx3), 2x6 clean and jerk, 2x8 SL Squats, 3x8 Box jumps, 3x12 overhead lunges (10kg).
6 PM

Running 25:28 [2] 5.31 km (4:48 / km) +65m 4:31 / km
shoes: New Balance Vazee Pace v2

Stopped off for a group run on the way down to the Great Ocean road. Stumbled across a deserted Scout camp that had a forest rave blaring away - spooky.

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