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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running13 7:43:11 63.52(7:18) 102.22(4:32) 520
  Orienteering3 3:09:22 13.97(13:33) 22.49(8:25) 940180c
  Core/Strength4 2:05:27
  Drills2 19:24 0.96(20:16) 1.54(12:36)
  Total15 13:17:24 78.45 126.25 1460180c

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MoTuWeThFrSaSu

Sunday Apr 22 #

11 AM

Running warm up/down 6:00 [2] 1.02 km (5:53 / km)
shoes: X-Talon 225 (Green)

Orienteering 1:07:01 [3] *** 9.31 km (7:12 / km) +300m 6:12 / km
84c shoes: X-Talon 225 (Green)

Orienteering training at Hartshill Hayes. Really focusing on compass work today. Good fun and the forest was really nice, especially for a West Mids area. Got a load of slope-O in at the end.

Running warm up/down 5:34 [2] 1.0 km (5:34 / km)
shoes: X-Talon 225 (Green)

5 PM

Running 34:32 [2] 8.01 km (4:19 / km) +10m 4:17 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy out and back on the railway. Nice evening, just trotting along.
7 PM

Core/Strength 10:00 [3]

Saturday Apr 21 #

11 AM

Running warm up/down 14:00 [2] 3.06 km (4:35 / km) +30m 4:22 / km
shoes: X-talon 225 (red)

Running tempo 15:38 [4] 4.4 km (3:33 / km) +61m 3:19 / km
shoes: X-talon 225 (red)

Robert's Barn Time Trial Loop.

Time a bit down on what I thought but not sure I pushed quite hard enough, seemed to slack off at points. Legs also tired after yesterdays gym work, but nice out and fields not as muddy as I expected.

Running intervals 13:30 [4] 2.89 km (4:40 / km) +5m 4:38 / km
shoes: X-talon 225 (red)

1km jog then 30s, 45s, 1min, 45s, 30s all off 1min jog.

Running 19:43 [2] 4.01 km (4:55 / km) +36m 4:42 / km
shoes: X-talon 225 (red)

5 PM

Running 36:07 [2] 8.05 km (4:29 / km) +41m 4:23 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy recovery run on the train line. Sluggish but then got moving, everything needs a good roll and stretch.

Friday Apr 20 #

1 PM

Core/Strength 49:26 [3]

Running 21:20 [2] 5.0 km (4:16 / km) +16m 4:12 / km

6 PM

Running 58:48 [2] 12.5 km (4:42 / km)
shoes: X-Talon 225 (Green)

Easy looping around the golf course by the Firs for a change. Really nice on the soft grass in the sun.

Thursday Apr 19 #

5 PM

Running warm up/down 13:52 [2] 3.11 km (4:28 / km) +14m 4:22 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 7:07 [1] 0.62 km (11:29 / km)
shoes: New Balance Vazee Pace (Grey)

Running tempo (Progression) 34:35 [4] 9.62 km (3:36 / km) +24m 3:33 / km
shoes: New Balance Vazee Pace (Grey)

6-mile progression run at Brampton Valley Way.

Meant to start at 6.20's and progress down at around 5 seconds per mile, but the gps pace was all off at the beginning (and was still messing about at the end), and did the first too quick in 5.56. Decided to hold this for the next mile then progress from there, which worked well. Legs felt exhuasted before the start, but pleased to be moving well enough by the end.

Splits: 5.56, 5.57, 5.51, 5.44, 5.36, 5.22

Running warm up/down 15:16 [2] 3.21 km (4:45 / km) +6m 4:43 / km
shoes: New Balance Vazee Pace (Grey)

Wednesday Apr 18 #

12 PM

Running 46:03 [3] 11.0 km (4:11 / km) +63m 4:04 / km

Progression from 4.30's up to 3.30's. Listening to PMQ's, getting thoroughly disenchanted with the politics on show at the moment.

Core/Strength 46:01 [3]

80kg on the squats, not going too low due to the knee.
6 PM

Running 30:32 [2] 6.28 km (4:52 / km) +35m 4:44 / km
shoes: X-talon 220 - purple/blue

A sluggish recovery run around the fields. Lovely evening!

Tuesday Apr 17 #

11 AM

Running 20:14 [2] 4.16 km (4:52 / km) +33m 4:41 / km
shoes: X-talon 220 - purple/blue

Easy to test out the knee - a bit swollen and sore after Sunday's fall but nothing too bad. Should be fine.
3 PM

Core/Strength 20:00 [3]

7 PM

Running warm up/down 12:42 [2] 2.68 km (4:44 / km) +9m 4:40 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 12:17 [1] 0.92 km (13:21 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 33:12 [4] 7.02 km (4:44 / km)
shoes: New Balance Vazee Pace (Grey)

Intervals - 3 x (4x400m (60s)), 5min between sets.

Finally getting a bit of a group going, which is nice, but it was still Rob and I at the front. Let Rob take the first couple as I wanted to see how the knee reacted (it seemed fine, but I'll monitor the reaction) and my legs were knackered from yesterdays climb-fest. Got into it, and was hitting the paces pretty comfortably, despite it blowing an absolute gale.

Paces: hitting 67/8's comfortably, then picked up the pace for the final two and hit 64 and 63.

Running warm up/down 14:46 [2] 3.01 km (4:54 / km)
shoes: New Balance Vazee Pace (Grey)

Monday Apr 16 #

8 AM

Running warm up/down 7:56 [2] 0.77 km (10:18 / km) +98m 6:18 / km
shoes: X-Talon 225 (Green)

Orienteering 25:04 [3] *** 1.98 km (12:40 / km) +152m 9:09 / km
11c shoes: X-Talon 225 (Green)

Up early from Matt's for a day of trainng in the Lakes. Trying to get as EOC relevant as I could, starting at Claife Heights. Very hilly area right by Windermere. Pissing it down, which made the slope very tough going, slipping about all over the place. Good fun though doing the WMJS training with my own controls added on.

Orienteering 45:38 [3] *** 4.76 km (9:35 / km) +241m 7:39 / km
31c shoes: X-Talon 225 (Green)

The second two courses on Claife. Tired to go a bit faster on the downhills to pressure the technique - Trying to work solidly on the direction and getting the head up.
11 AM

Running warm up/down 4:08 [2] 0.71 km (5:49 / km) +7m 5:33 / km
shoes: X-Talon 225 (Green)

Orienteering 51:39 [3] *** 6.44 km (8:01 / km) +247m 6:44 / km
54c shoes: X-Talon 225 (Green)

Headed up to Tarn Hows for the second session. Less steep slopes so instead focusing on good compass in the terrain and picking up lines through the terrain, as well as refocusing every time a new picture appeared. Two intense middle distance courses, a couple of mistakes started to creep in on the second as I was tiring, but generally all good.

Running warm up/down 4:43 [2] 0.71 km (6:39 / km) +32m 5:25 / km
shoes: X-Talon 225 (Green)

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