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Training Log Archive: willgardner

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running6 3:52:15 24.38(9:31) 39.24(5:55) 283
  Orienteering3 2:56:15 18.89(9:20) 30.39(5:48) 811108c
  Spinning1 1:10:06
  X-training1 1:00:07
  Orienteering Race1 40:42 4.86(8:23) 7.82(5:12) 10022 /27c81%
  Total8 9:39:25 48.13 77.45 119422 /135c16%

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MoTuWeThFrSaSu

Sunday Mar 10 #

12 PM

Orienteering 1:17:33 [3] *** 12.3 km (6:18 / km) +400m 5:25 / km
29c shoes: NVii Forest 1

Northern CHamps at Wharncliffe.

Didn't quite believe Oli when he said he reckoned it was an 80min winning time, but this was proper, tough orieteering. Started ok, really enjoying the northern sectioned I'd never been to before. Howler running 4-7-5, which threw me quite badly, and threw away time on a couple of others (9, 14, 21), but my main issue was my mentality. I just couldn't get into being aggressive enough in the rocks and felt incredibly sluggish (not moving well at all).

It was good fun though and Oli planned a cracking course. I even lucked out and got the best of the weather - lovely to be back in the Steel City for a weekend. Watch died sadly, so no trace.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: NVii Forest 1

Saturday Mar 9 #

12 PM

Running warm up/down 19:14 [2] 3.1 km (6:12 / km) +65m 5:37 / km
ahr:152 max:188 shoes: NVii Forest 2

Orienteering race 22:02 [4] *** 5.1 km (4:19 / km) +122m 3:51 / km
ahr:169 max:187 24c shoes: NVii Forest 2

Sheffield Urban weekend "sprint". Duncan said on the way up it was planned to be a 12-minute winning time, but although this was over-planned it didn't drag too badly. Generally pretty good nav, only errors on 10 (didn't spot the quicker route), 11 (getting caught out on a blocked passage) and 18 (just odd mapping).

Good fun though and although I felt pretty flat I was pretty pleased with the result.

Running warm up/down 15:55 [2] 2.51 km (6:21 / km) +49m 5:47 / km
ahr:143 max:173 shoes: NVii Forest 2

Orienteering 38:20 intensity: (18:20 @2) + (20:00 @4) *** 6.31 km (6:05 / km) +138m 5:29 / km
ahr:140 max:176 25c shoes: NVii Forest 2

Sprintervals with Elk, Shminty and Dunc. Good fun, but I think we were in a bit of slow motion after the sprint slog.

Friday Mar 8 #

5 PM

Spinning 1:10:06 [2]
ahr:142 max:172

On the spinning bike; threw in a few efforts watching some cycling.

Thursday Mar 7 #

5 PM

X-training 1:00:07 [2]
ahr:125 max:161

Hour on the x-trainer in the gym, dull but good to have a break.

Wednesday Mar 6 #

7 PM

Orienteering 38:20 [2] *** 6.68 km (5:44 / km) +151m 5:09 / km
ahr:145 max:168 30c shoes: NVii Forest 2

Mass Start Night-O and Burton Dassett with Aston. Good fun and nice to do it with someone. Muscles in the left foot eased off as we went.

Running 6:20 [2] 0.96 km (6:36 / km)
ahr:107 max:138 shoes: NVii Forest 2

Tuesday Mar 5 #

Note

Tough finish to Pom, with my heel pain reoccurring and hampering me from about 1/3 in, and then dying at the end (plus the 1:15 map change causing some issues) - great fun though and glad to have come out for it. Some stuff to work on but moving in the right direction.

I’ll monitor the heel over the next two days and drop inter-counties if needed, as it was the XC spikes which caused the problem to start with.
10 AM

Running 19:24 [3] 2.93 km (6:37 / km)
ahr:118 max:177

Running 1:44:27 [3] 19.12 km (5:28 / km) +59m 5:23 / km
ahr:162 max:173

Monday Mar 4 #

8 AM

Running 15:04 [2] 3.11 km (4:51 / km) +49m 4:30 / km
ahr:151 max:174 shoes: Ascis Cumulus

11 AM

Running warm up/down 21:43 [2] 2.97 km (7:19 / km)
ahr:133 max:165 shoes: VJ Bold 9

Orienteering Race race 40:42 [4] **** 7.82 km (5:12 / km) +100m 4:54 / km
ahr:166 max:180 spiked:22/27c shoes: VJ Bold 9

POM Day 3

Felt good for this and started well, just losing around 30 secs in the first 9 controls, getting through the low vis. Ballsed up 10 and 11 though, the final two in the low vis, throwing away 3.30 across the two of them. Good from here to the finish, losing some on 20 through a big hesitation on the edge of the circle, and then 23 (not climbig enough ad bailing into a different depression).

Very frustrating to lose the time on this course, as on analysis I was in a main pack for a lot of the splits and competitive.

Running warm up/down 10:08 [2] 1.54 km (6:34 / km) +11m 6:20 / km
ahr:119 max:128 shoes: Ascis Cumulus

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