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Training Log Archive: willgardner

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running9 5:58:35 50.43(7:07) 81.16(4:25) 937
  Orienteering1 1:05:59 8.86(7:27) 14.26(4:38) 15930c
  Drills1 1:05:56 0.68(1:36:23) 1.1(59:53)
  Core/Strength1 44:44
  Total10 8:55:14 59.98 96.52 109630c

» now

Sunday Feb 24 #

10 AM

Running warm up/down 12:30 [2] 2.09 km (5:59 / km) +12m 5:49 / km
ahr:108 max:161 shoes: X-talon 225 (red)

Orienteering 1:05:59 [4] *** 14.26 km (4:38 / km) +159m 4:23 / km
ahr:163 max:174 30c shoes: X-talon 225 (red)

Happy Herts event down at Ashridge. Really nice day for it, but in the car before hand I was feeling dreadful and like I may just pootle around for a bit of training. Dad set me the task of running as close to the straight line as I could, and then I saw Murray so I could't jip out.

Felt a bit rough for the first 5 minutes, then began to get into it, hitting stuff well and enjoying the nice runnable terrain. Caught a Swiss chap at the 15th-16th, so had some company for a stretch, but got a bit pulled off line into one of my only small errors on the 18th, when he came smashing past me on the downhill. Got away on the leg to 20 and then was smooth into the end.

Pleased with the navigation today; I felt a lot more controlled than last week, and I was getting my head up well, and using better features. Positive stuff.

Running warm up/down 16:12 [2] 3.07 km (5:16 / km) +46m 4:54 / km
ahr:131 max:150 shoes: X-talon 225 (red)

Saturday Feb 23 #

8 AM

Running 19:34 [2] 4.12 km (4:45 / km) +58m 4:26 / km
ahr:161 max:179 shoes: Saucony Triumph 4

2 PM

Running warm up/down 29:57 [2] 4.89 km (6:07 / km) +64m 5:45 / km
ahr:142 max:171 shoes: Ascis Cumulus

Running race 39:46 [5] 11.77 km (3:23 / km) +217m 3:06 / km
ahr:166 max:190 shoes: Saucony Havoc XC

ENglish Nationals XC - 85th

Had a dreadful start, getting caught out by the lack of a proper pen for the club (there were only three of us), but I should have been more aggressive with getting towards the front line.

A nice tap on my shoulder from Ba-ba up the first climb, reminding me to not overcook it, and then once we were up onto the ridge I got a bit more space and started to move through people. Felt pretty rubbish, but caught sight of Alistair Smith and Gorringe ahead, so set me sights on getting up to them. Up the first long climb and I went past Alistair pretty well, and I was just moving across the gaps to different groups, starting to feel stronger. Bit of a bad patch on the short climb on the end of the lap, and a couple of guys came back to me, but then we started gaining places again.

Began hearing top-100 being called on the ridge at the start of the lap, so mentally started to pick up a bit and worked hard to get onto Gorringe's big group. Fast on the downhill to the long climb and I made contact, and started to work my way through them, and over the top I started to move away trying to make contact with the next pack, and finally did as we hit the off-camber traverse. Went through them and tried to push the pace on the final climb, but just didn't quite have the legs, and lost a couple of places. A grim finish, but I managed to nab one more place from a guy going backwards hard.

This was exceptional fun, ad I will definitely try to come back next year; I can't believe I've never got around to doing it. I'm disappointed with the start I had as I think it hampered me quite badly, but it was a nice way to race it, going through people the entire way and definitely meant that I paced it well. A good marker to work down from moving forward.

Running 20:06 [3] 3.85 km (5:13 / km) +71m 4:47 / km
ahr:91 max:106

Friday Feb 22 #

6 PM

Running 30:11 [3] 6.9 km (4:22 / km) +94m 4:06 / km
ahr:163 max:186

Thursday Feb 21 #

6 PM

Running 45:23 intensity: (30:23 @2) + (15:00 @4) 11.52 km (3:56 / km) +176m 3:40 / km
ahr:154 max:193

Out to West Haddon and back, including 10min at low-threshold, 10min at threshold; getting the legs turning before Saturday.

Wednesday Feb 20 #

1 PM

Running 40:03 [2] 9.52 km (4:12 / km) +95m 4:00 / km
ahr:104 max:191 shoes: Saucony Triumph 4

Easy out at lunch; legs a bit sore but not too bad.
6 PM

Running warm up/down 20:00 [2] 4.47 km (4:28 / km)
ahr:107 max:172 shoes: New Balance Vazee Pace (Grey)

Core/Strength 44:44 [3]

Tuesday Feb 19 #

7 PM

Running warm up/down 18:34 [2] 3.63 km (5:06 / km)
ahr:151 max:170 shoes: Ascis Cumulus

Running intervals 21:22 [4] 5.56 km (3:50 / km)
ahr:139 max:206 shoes: New Balance RC800

Intervals - 8x600m (1min jog).

Felt a little flat, so didn't go for anything special. Hitting sub 71's pretty consistently, feeling controlled throughout. Right glute a little tight after yesterday, but focused on form and I think it went well.

Running warm up/down 14:48 [2] 3.21 km (4:37 / km)
ahr:156 max:168 shoes: Ascis Cumulus

Monday Feb 18 #

1 PM

Running 30:09 [3] 6.55 km (4:36 / km) +104m 4:16 / km
ahr:163 max:181

8 PM

Drills 1:05:56 [1] 1.1 km (59:53 / km)
ahr:98 max:186 shoes: Ascis Cumulus

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