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Training Log Archive: willgardner

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running11 6:59:27 54.4(7:43) 87.55(4:47) 617
  Orienteering2 1:58:54 10.89(10:55) 17.53(6:47) 41146c
  Core/Strength4 1:44:12
  Orienteering Race2 1:07:08 8.44(7:57) 13.58(4:57) 23943 /52c82%
  Cycling2 46:17 9.75(4:45) 15.69(2:57) 88
  Drills2 29:45 1.53(19:28) 2.46(12:06) 2
  Swimming1 25:17 0.75(33:54) 1.2(21:04)
  Total19 13:31:00 85.76 138.01 135743 /98c43%
averages - weight:64.9kg

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Sunday Feb 18 #

7 AM

Running warm up/down 8:47 [2] 1.6 km (5:29 / km) +29m 5:02 / km
shoes: Inov8 X-Talon 225 (Red)

Orienteering Race race 55:29 [4] *** 10.58 km (5:15 / km) +219m 4:45 / km
spiked:25/30c shoes: Inov8 X-Talon 225 (Red)

Bendigo 2-Day Hagaby Mass Star. Started steady and let everyone hare off, and settled into a group with Aston, Kes and Brodie. Felt pretty comfortable, but controlled things well (other than a foolish error on the final leg of the first loop). Made a couple of poorer routes on the next section and hit the butterfly with Aston and Kes, but behind Pete and Pat. Eventually saw them halfway through it, and knew I'd have to work. Caught Pat at the end of the fly loop, but Pete ha gone. Tried to be smooth through the next bit but made a few small errors in the river bed section from 19-22, then after seeing Pete at a cross over near the end I knew I couldn't catch him.

Nav was generally ok today, other than my lines through the forest. Just didn't have the legs, which is odd after I felt strong yesterday.

Running warm up/down 7:30 [2] 1.14 km (6:35 / km) +39m 5:37 / km
shoes: Inov8 X-Talon 225 (Red)

5 PM

Running 26:25 [2] 5.5 km (4:48 / km) +33m 4:40 / km
shoes: Mizuno Wave Rider 20 (Black)

Saturday Feb 17 #

10 AM

Running 19:02 [2] 4.05 km (4:42 / km) +10m 4:39 / km
shoes: Mizuno Wave Rider 20 (Black)

1 PM

Orienteering 42:55 [2] *** 6.02 km (7:08 / km) +154m 6:19 / km
22c shoes: Inov8 X-Talon 225 (Red)

Hanging training at Chewton Diggings.
6 PM

Running warm up/down 16:50 [2] 2.61 km (6:27 / km) +28m 6:07 / km
shoes: New Balance Vazee Pace (Grey)

Orienteering Race race 11:39 [5] *** 3.0 km (3:53 / km) +20m 3:45 / km
spiked:18/22c shoes: Inov8 X-Talon 225 (Red)

Bendigo 2-Day Sprint - 1st.

Started pretty well, and think I picked up most of the good routes. Lost time on a few near the end from poor punching and sloppiness. Things to improve but overall satisfied.

Running warm up/down 17:48 [2] 3.51 km (5:04 / km) +16m 4:57 / km
shoes: Inov8 X-Talon 225 (Red)

Friday Feb 16 #

11 AM

Running 32:32 [2] 6.69 km (4:52 / km) +76m 4:36 / km
shoes: Mizuno Wave Rider 20 (Black)

Running hills 7:20 [4] 1.4 km (5:14 / km) +80m 4:04 / km
shoes: Mizuno Wave Rider 20 (Black)

8x15s hill sprints at Bellbird. A rogue dog interrupted the 7th.

Running 10:14 [2] 2.32 km (4:25 / km) +10m 4:19 / km
shoes: Mizuno Wave Rider 20 (Black)

5 PM

Core/Strength 20:50 [3]

Just a short main set: 4x *8xoverhead lunge (12.5kg), 10xSL Ball twist (6kg), 10xdeadlifts (65, 67.5, 70, 75)).

3x (6x Squat jump (20kg), 6x Box hop).

Swimming 25:17 [3] 1.2 km (21:04 / km)

Lovely sunny afternoon in the outdoor pool. Did 5x100m (free, breast, free, fly, free). Found the fly very tough!

Thursday Feb 15 #

8 AM

Running 25:56 [2] 5.23 km (4:58 / km) +21m 4:52 / km
shoes: Mizuno Wave Rider 20 (Black)

Sneaking in a run before setting up street-O. All I could get time for.
5 PM

Cycling 18:50 [1] 6.33 km (2:59 / km) +57m 2:51 / km

6 PM

Running warm up/down 18:16 [2] 3.38 km (5:24 / km) +25m 5:13 / km
shoes: New Balance Vazee Pace (Grey)

To the track. Not feeling the finest I've ever felt.

Running intervals 23:51 [4] 6.5 km (3:40 / km)
shoes: New Balance Vazee Pace (Grey)

Intervals - 6x1km.

Not feeling great or particularly up for this, especially after the boys bailed on me. Jumped in with Max and Lisa Weightman doing km reps instead of the main session. Started conservative and steady at 3.10 and felt comfy, tried to push on into the wind but wasn't going anywhere, until Max helped drag me through on the last couple. Not the best session of my life, but finished strong with a 2.57.

Running warm up/down 26:58 [2] 5.72 km (4:43 / km) +14m 4:39 / km
shoes: New Balance Vazee Pace (Grey)

8 PM

Cycling 27:27 [1] 9.36 km (2:56 / km) +31m 2:53 / km

TO the Dalhiem's and back home. Highlight included following a Kangaroo towards the underpass, only for him to abruptly turn, head my way, then jump across my and whip me with him tail! It was a pretty meaty slap.

Wednesday Feb 14 #

Core/Strength 43:22 [3]
weight:64.9kg

8 AM

Running 26:43 [2] 5.47 km (4:53 / km) +23m 4:47 / km
shoes: New Balance Vazee Pace (Grey)

Easy shake out, struggled to get going.
3 PM

Running 39:19 [2] 8.35 km (4:43 / km) +52m 4:34 / km
shoes: Mizuno Wave Rider 20 (Black)

Sneaking in a run before setting up street-O. All I could get time for.

Tuesday Feb 13 #

8 AM

Running warm up/down 11:00 [2] 2.24 km (4:55 / km) +12m 4:47 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 4:15 [1] 0.26 km (16:21 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 21:33 [4] 5.22 km (4:08 / km) +25m 4:02 / km
shoes: New Balance Vazee Pace (Grey)

Intervals - 15x30s (1min). T Hays Paddock.

Feel pretty crap, struggling to get the legs going. Nothing major, but at least I got something in before orienteering later.

Running warm up/down 7:21 [2] 1.46 km (5:02 / km) +8m 4:54 / km
shoes: New Balance Vazee Pace (Grey)

11 AM

Core/Strength 10:00 [3]

4 PM

Orienteering 1:15:59 [3] ***** 11.51 km (6:36 / km) +257m 5:56 / km
24c shoes: Inov8 X-Talon 225 (Red)

Training out on Kooyoora with Warren, Aston and Mikkel. Ridiculously hard stuff. I nailed a few and had some major brain fades on others. Good fun though, some stuff learnt.

Monday Feb 12 #

10 AM

Running 1:08:00 [2] 14.33 km (4:45 / km) +108m 4:34 / km
shoes: New Balance Vazee Pace v2

Easy looping about with Pete, calves tight but feeling ok.

Drills 25:30 [1] 2.2 km (11:35 / km) +2m 11:32 / km
shoes: New Balance Vazee Pace v2

First session in a while, building it up again. Struggle for a really high cadence.

Running 4:02 [2] 0.83 km (4:52 / km) +8m 4:38 / km
shoes: New Balance Vazee Pace v2

4 PM

Core/Strength 30:00 [3]

Feeling tired.

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