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Training Log Archive: willgardner

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running8 5:01:55 37.51(8:03) 60.37(5:00) 394
  Orienteering3 2:15:44 15.53(8:44) 25.0(5:26) 60050 /103c48%
  Core/Strength2 1:19:35
  Swimming1 35:00 0.93(37:33) 1.5(23:20)
  Drills2 16:51 0.73(23:11) 1.17(14:24)
  Total10 9:29:05 54.71 88.04 99450 /103c48%

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MoTuWeThFrSaSu

Sunday Apr 29 #

10 AM

Running warm up/down 13:33 [2] 1.91 km (7:06 / km) +68m 6:01 / km
shoes: VJ Bold 9

Orienteering tempo 1:06:24 [4] *** 11.36 km (5:51 / km) +283m 5:12 / km
spiked:32/37c shoes: VJ Bold 9

BUCS individual at 90% effort. Aim today was to focus on technique, predominantly direction and trying to hit as many controls straight on as I could. This meant forgetting the path options and going straight through the green - it worked well in parts, and dreadfully in others.

Good first section, caught Mark just after the road crossing. First mistake on 17 after I forgot about the gaffles and though Mark had MP'd so shout at him, which meant I missed a path junction - idiot! Other issues came at 26, 29 and 30; the effects of going through the green. Took a couple of bad falls, and the tendon just behind the left knee is sore now, but hopefully they will settle down quickly.

Good fun though and a good course, ready to get back to 100% racing now!

Running warm up/down 17:41 [2] 2.88 km (6:08 / km) +65m 5:31 / km
shoes: VJ Bold 9

Saturday Apr 28 #

2 PM

Running warm up/down 13:28 [2] 2.96 km (4:33 / km) +15m 4:26 / km
shoes: X-talon 225 (red)

Orienteering tempo 29:56 [4] *** 5.84 km (5:08 / km) +147m 4:33 / km
spiked:18/20c shoes: X-talon 225 (red)

Running BUCS relay in an NC team with Mark and Jonny. Very sloppy first control, couldn't make sense of the contours at all. Got back into it and started navigating better. Legs felt good and strong on the hills. Never pushed all out as I focused on the technique practice without the pressure; plus didnt want to influence the actual race too much.

Nice also not to run this relay hungover for the first time ever. Didn't feel the knee/hamstring at all either which is good.

Running warm up/down 37:39 [2] 5.6 km (6:43 / km) +51m 6:26 / km
shoes: X-talon 225 (red)

Warm down and then control collecting

Thursday Apr 26 #

6 PM

Running warm up/down 12:00 [2] 2.58 km (4:39 / km) +7m 4:35 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 9:16 [1] 0.64 km (14:29 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 9:49 [4] 3.04 km (3:14 / km)
shoes: Ascis Piranha

Shorter session with Rob. Going to call it an 8th's, as it was a reduced version of the Falls 1/4's session.

10x200m, 100m float, aiming for 36s for the 200m, 23s for the 100m. Legs feeling rough after lending a hand to Josh on site shifting some steel framing earlier in the day. Felt pretty comfortable though and hamstring stood up to it. Went through a few of them quicker, so held up on the 8th to keep together with Rob.

Running intervals 19:38 [4] 2.74 km (7:10 / km)
shoes: Ascis Piranha

Some short, snappy 150m reps to get the legs turning that bit quicker.

Running warm up/down 11:55 [2] 2.43 km (4:54 / km) +6m 4:51 / km
shoes: New Balance Vazee Pace (Grey)

Wednesday Apr 25 #

8 AM

Running 32:20 [2] 6.7 km (4:50 / km) +63m 4:37 / km
shoes: X-talon 220 - purple/blue

1 PM

Core/Strength 48:20 [3]

6 PM

Running warm up/down 14:37 [2] 3.0 km (4:52 / km) +16m 4:45 / km
shoes: X-talon 225 (red)

Orienteering tempo 39:24 [4] ** 7.8 km (5:03 / km) +170m 4:33 / km
46c shoes: X-talon 225 (red)

OD evening event at the National Herb Centre. Did the long course then the sprint. Legs tired so couldn't push full on, but enjoyed it and hit them all cleanly. Bit wet out though.

Running warm up/down 6:08 [2] 1.07 km (5:44 / km) +3m 5:39 / km
shoes: X-talon 225 (red)

Tuesday Apr 24 #

8 AM

Running 30:15 [2] 6.44 km (4:42 / km) +47m 4:32 / km
shoes: Mizuno Wave Rider 20 (Black)

7 PM

Running warm up/down 12:24 [2] 2.61 km (4:45 / km) +6m 4:42 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 7:35 [1] 0.53 km (14:18 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 30:04 [4] 7.23 km (4:10 / km)
shoes: Ascis Piranha

Intervals - 3x(1km (75s) 400m (1.30-1.45)), 5x200m.

Pissing rain and windy as hell, so set off at Rob's pace and shared the pacing, before increasing throughout and going solo. Knee fine which is good, bit tight behind the left knee though, but felt like I got stronger throughout and felt like I was recovering quickly. Being sensible and not overdoing the volume with EOC so close so kept to the three main sets.

Times: 3.10 , 3.04, 2.58; 68, 69, 65; 28's.

Running warm up/down 15:24 [2] 3.16 km (4:52 / km)
shoes: New Balance Vazee Pace (Grey)

Monday Apr 23 #

Note

No Tiomila for me this year.

This was a difficult decision to make, but the right one I think. I'm not someone who likes to let the side down or drop-out of stuff. However, maintaining mental freshness and motivation has always been something I've struggled with and after the JK I hit quite a big mental low point (despite selection for EOC). I have been in similar situations before, and just tried to plow through them regardless, to the detriment of my season. So I felt the best way to improve on this, and keep racing and training well to the end of the season, was to drop a certain few races from my calendar.

I had some good advise from several quarters (Dad, Dave, Josh and Tash to name a few), and switching off from worrying about results and just enjoying the processes of training and its execution meant that I've actually enjoyed the last couple of weeks. Hopefully I can continue on this path.
I'll be watching the OKS boys do well throughout the night, and hopefully all the Brits racing as well.
12 PM

Swimming 35:00 [3] 1.5 km (23:20 / km)

The depression of an indoor 25m pool after Aus was not lost on me during this.
5 PM

Running 25:00 [2] 6.02 km (4:09 / km) +47m 4:00 / km
shoes: Mizuno Wave Rider 20 (Black)

Core/Strength 31:15 [3]

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