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Training Log Archive: willgardner

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running14 7:40:43 58.13(7:56) 93.55(4:55) 584
  Orienteering Race3 1:30:59 11.65(7:49) 18.74(4:51) 10760 /69c86%
  Drills1 1:08:06 0.9(1:15:29) 1.45(46:54)
  Core/Strength2 51:00
  Total16 11:10:48 70.68 113.75 69160 /69c86%

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MoTuWeThFrSaSu

Sunday Mar 3 #

8 AM

Running warm up/down 14:34 [2] 3.01 km (4:51 / km) +26m 4:39 / km
ahr:154 max:178 shoes: Ascis Cumulus

10 AM

Running warm up/down 25:42 [2] 3.84 km (6:42 / km)
ahr:134 max:180 shoes: X-talon 225 (red)

Orienteering Race race 36:49 [4] **** 7.51 km (4:54 / km) +19m 4:50 / km
ahr:166 max:177 spiked:22/25c shoes: X-talon 225 (red)

POM Day 2.

Really nice, fast and open area. Started ok, but drifted a bit on 4 and 6 (badly on this one), but other than this and a couple of slips in the circle I was all good. Tried to keep the pace high but started dying a bit towards the end. Good fun though and a great area to run on. Legs not as good as last night, unsurprisingly...

Running warm up/down 11:54 [2] 2.05 km (5:48 / km)
ahr:145 max:165 shoes: X-talon 225 (red)

Saturday Mar 2 #

9 AM

Running 15:13 [2] 3.24 km (4:42 / km) +44m 4:24 / km
ahr:160 max:178 shoes: Ascis Cumulus

Easy shake out with the Elk.
12 PM

Running warm up/down 22:41 [2] 3.34 km (6:47 / km) +5m 6:44 / km
ahr:115 max:168 shoes: VJ Bold 9

Orienteering Race race 40:41 [4] **** 7.82 km (5:12 / km) +26m 5:07 / km
ahr:172 max:183 spiked:18/22c shoes: VJ Bold 9

Pom day 1.

Bad start, missing around 1.20 on the first control, but then got into the course and was going really well. Caught Scotia 4 minutes at 7, and we were moving well, bar a slip at 11, not heading far enough in for a re-entrant. I managed to break away in the pick around 12-15, but then 17 I hit a control one group of contours early and it completely through me - lost around 1.30 and Scotia got back ahead. Made a rookie error of just putting the head down and chasing on the next one, not reading the map at all and following Scott's mistake (1.20-40?), and throwing away the chase of a good result over two controls.

Annoying that I lost focus near the end and cost myself that much time, but I'm really pleased with the rest as it all felt pretty in control and I felt confident. Good fun racing Scotia as well, nice to see him back.

Running warm up/down 16:59 [2] 2.46 km (6:53 / km)
ahr:133 max:172 shoes: VJ Bold 9

6 PM

Running warm up/down 23:42 [1] 4.33 km (5:29 / km) +13m 5:24 / km
ahr:146 max:179 shoes: Ascis Cumulus

Orienteering Race race 13:29 [5] *** 3.41 km (3:57 / km) +62m 3:38 / km
ahr:177 max:192 spiked:20/22c shoes: Ascis Piranha

POM Night Sprt - 2nd

Some redemption after this afternoon. Started hard up hill, and I was hitting stuff nicely, if missing a couple of the cut-throughs. Really got going in the middle section on some of the downs, and the legs felt really good. Started to fall off the edge of control a little toward the end, trying to run leg 19 again immediately after leaving it. Great fun though, felt strong and only 8 seconds down on Ojanaho - I'll take that result for early season!

Running warm up/down 11:39 [2] 2.03 km (5:44 / km) +25m 5:24 / km
ahr:120 max:167 shoes: Ascis Cumulus

Friday Mar 1 #

2 PM

Running 35:19 [3] 6.78 km (5:13 / km) +107m 4:50 / km
ahr:152 max:184

Thursday Feb 28 #

7 AM

Running 30:20 [3] 7.08 km (4:17 / km) +19m 4:14 / km
ahr:98 max:123

5 PM

Running 39:50 [3] 8.11 km (4:55 / km) +114m 4:35 / km
ahr:164 max:188

10 PM

Core/Strength 11:00 [3]

Wednesday Feb 27 #

6 AM

Running 20:11 [2] 4.22 km (4:47 / km)
ahr:125 max:199 shoes: New Balance Vazee Pace (Grey)

Core/Strength 40:00 [3]

12 PM

Running 35:09 [2] 8.18 km (4:18 / km) +76m 4:07 / km
ahr:157 max:179 shoes: Saucony Triumph 4

Easy in the sun at lunch. Skipped the evening run to let the heel recover (all fine today, just being ultra safe).

Tuesday Feb 26 #

7 AM

Running 30:04 [2] 6.17 km (4:52 / km) +55m 4:40 / km
ahr:158 max:177 shoes: Saucony Triumph 4

Very easy from work. Left heel a little sore still, will monitor and try to stretch throughout the day.
6 PM

Running warm up/down 11:37 [2] 2.25 km (5:10 / km)
ahr:138 max:155 shoes: Ascis Cumulus

A bit late, so couldn't do a full warm up.

Running intervals 28:04 [4] 7.12 km (3:56 / km)
ahr:157 max:190 shoes: New Balance RC800

Intervals 6x1km (90s).

Head over to Rugby track for a change to get some company on the longer reps. Legs feeling battered, but heel not giving any issues, but just went on feel for the first, then tried to stay consistent. Shared the work well with Alistair , and then cranked the last one off a little more rest. A positive session off the back of the weekend and feeling quite controlled at this pace.

Times - 3.03, 3.02, 3.02, 3.02, 3.00, 2.55

Running warm up/down 15:48 [2] 3.57 km (4:26 / km)
ahr:163 max:175 shoes: Ascis Cumulus

Monday Feb 25 #

12 PM

Running 40:35 [2] 9.03 km (4:30 / km) +66m 4:20 / km
ahr:156 max:182 shoes: Saucony Triumph 4

Easy jog out in the sun - good little break.
5 PM

Running 31:22 [2] 6.75 km (4:39 / km) +35m 4:32 / km
ahr:119 max:166 shoes: Saucony Triumph 4

Loooon day. Left heel has been a little sore since I put my spikes on on Satrday, but much better on this one.
8 PM

Drills 1:08:06 [1] 1.45 km (46:54 / km)
ahr:101 max:139 shoes: New Balance Vazee Pace (Grey)

Core and Drills with Damien. Absolutely ruined afterwards!

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