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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending May 6:

activity # timemileskm+m
  Orienteering6 4:45:05 21.34(13:22) 34.34(8:18) 1449123c
  Running8 4:07:37 28.68(8:38) 46.15(5:22) 1402
  Core/Strength3 1:50:03
  Drills1 7:00 0.32(21:40) 0.52(13:28) 9
  Total10 10:49:45 50.34 81.01 2860123c

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MoTuWeThFrSaSu

Sunday May 6 #

10 AM

Running 37:37 [2] 8.1 km (4:39 / km) +97m 4:23 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy down to the lake and along the shore. Very nice views and just cruising along.

Core/Strength 30:00 [3]

Saturday May 5 #

10 AM

Orienteering 41:47 [3] *** 6.34 km (6:35 / km) +298m 5:20 / km
23c shoes: VJ Bold 9

Model Event. Threw in some higher paced efforts. Felt good and loved the terrain!

Friday May 4 #

10 AM

Orienteering 1:13:14 [3] *** 7.44 km (9:51 / km) +503m 7:21 / km
27c shoes: X-Talon 225 (Green)

Mondini Middle Distance. Spent a lot of time sliding n my arse down hills.
4 PM

Running 25:51 [2] 3.62 km (7:08 / km) +223m 5:28 / km
shoes: Mizuno Wave Rider 20 (Black)

Core/Strength 30:00 [3]

Thursday May 3 #

10 AM

Running warm up/down 11:20 [2] 1.36 km (8:20 / km) +148m 5:24 / km
shoes: X-Talon 225 (Green)

Orienteering 46:26 [3] *** 5.66 km (8:12 / km) +186m 7:03 / km
20c shoes: X-Talon 225 (Green)

Training at Monte Marzio. 2 predominantly downhill courses.

Much better today. Felt confident in the compass direction, and was holding the height on the slopes a lot better. Only one error where some rocks in a gulley weren't mapped so I wasn't sure where I crossed it (higher than intended), but otherwise it was good and I caught myself from making errors in the right places.

Running warm up/down 4:12 [2] 0.62 km (6:46 / km) +66m 4:25 / km
shoes: X-Talon 225 (Green)

5 PM

Running warm up/down 11:23 [2] 2.43 km (4:41 / km) +17m 4:32 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 7:00 [1] 0.52 km (13:28 / km) +9m 12:23 / km
shoes: New Balance Vazee Pace (Grey)

Running intervals 23:03 [4] 5.81 km (3:58 / km) +128m 3:34 / km
shoes: New Balance Vazee Pace (Grey)

Intervals - 12x1min (1min), then did 8x30s (1min).

Struggled to get going after this mornings slogging in the woods, but looking at the climb that now isn't too surprising and explains a lot. Nice to do something a bit quicker though and get the legs turning over.

On a nice tarmac cycling trail by Lago di Ghirla.

Running 3:00 [1] 0.36 km (8:20 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 11:06 [4] 2.6 km (4:16 / km) +35m 4:00 / km
shoes: New Balance Vazee Pace (Grey)

The 8x30s

Running warm up/down 9:54 [2] 2.06 km (4:48 / km) +32m 4:28 / km
shoes: New Balance Vazee Pace (Grey)

Wednesday May 2 #

10 AM

Running warm up/down 10:50 [2] 1.24 km (8:44 / km) +164m 5:16 / km
shoes: VJ Bold 9

Orienteering 46:34 [3] *** 5.53 km (8:25 / km) +200m 7:08 / km
19c shoes: VJ Bold 9

Middle Distance training at Arcegno. Tried to take it fast but took a couple of big falls so sacked in that idea at halfway. Two big errors on 3 and 9, just running over the top of features I was trying to use.

Struggled to read the detail in the circle as well - may have to get the magnifier out.

Running warm up/down 12:41 [2] 1.24 km (10:14 / km) +151m 6:21 / km
shoes: VJ Bold 9

4 PM

Running warm up/down 11:02 [2] 1.65 km (6:41 / km) +137m 4:44 / km
shoes: VJ Bold 9

Orienteering 35:14 [3] *** 4.4 km (8:00 / km) +118m 7:04 / km
16c shoes: VJ Bold 9

Middle Distance course from yesterdays race. Took this slightly faster than this morning, but couldn't run at all in the mud on some of the slopes - the rain all day has made the forest into a slip-and-slide; seems like training on Claife in the rain was a good idea now!

Nav generally ok; need to hold the height a bit better when its really steep contouring, and check the compass slightly better through the greener sections.

Running warm up/down 7:19 [2] 1.29 km (5:40 / km)
shoes: VJ Bold 9

Tuesday May 1 #

4 PM

Running warm up/down 12:11 [2] 1.93 km (6:19 / km) +94m 5:05 / km
shoes: X-Talon 225 (Green)

Orienteering 41:50 [2] *** 4.97 km (8:25 / km) +144m 7:21 / km
18c shoes: X-Talon 225 (Green)

Cunardo Training. Easy pace as I was feeling a bit rough from the travelling. Generally all good bar #7 on the first course, not checking my compass coming over a spur and then dropping too low.

Monday Apr 30 #

2 PM

Running warm up/down 10:00 [2] 2.17 km (4:36 / km)
shoes: Mizuno Wave Rider 20 (Black)

Core/Strength 50:03 [3]

Running 46:08 [2] 9.67 km (4:46 / km) +110m 4:31 / km
shoes: X-talon 225 (red)

Easy cruising around the Firs and the golf course. Tendon far better today, but keeping is easy just in case!

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