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Training Log Archive: willgardner

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running12 9:15:35 72.83(7:38) 117.21(4:44) 1120
  Drills1 1:01:07 1.18(51:43) 1.9(32:08)
  Orienteering1 51:19 4.35(11:48) 7.0(7:20) 12716c
  Core/Strength1 50:07
  Orienteering Race1 45:51 5.84(7:51) 9.4(4:53) 15819 /21c90%
  Total13 12:43:59 84.2(9:04) 135.51(5:38) 140519 /37c51%

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Sunday Mar 17 #

11 AM

Running warm up/down 16:19 [2] 2.68 km (6:05 / km) +68m 5:24 / km
ahr:139 max:170 shoes: NVii Forest 2

Orienteering Race race 45:51 [4] *** 9.4 km (4:53 / km) +158m 4:30 / km
ahr:165 max:175 spiked:19/21c shoes: NVii Forest 2

CSC Qualifier at Bentley Woods.

Generally pretty good; direction error on 15 after catching sight of Duncan, just trying to get through the green, and another after a section of green on 18. Good fun and always nice to run on this area.

Running 32:47 [2] 4.65 km (7:03 / km) +65m 6:35 / km
ahr:126 max:149 shoes: NVii Forest 2

Warm down and hanging controls.

Orienteering 51:19 [2] *** 7.0 km (7:20 / km) +127m 6:43 / km
ahr:132 max:165 16c shoes: NVii Forest 2

Helping out with a bit of the WMJS training; doing some shadowing on "drop box" and control pick exercises.

Saturday Mar 16 #

7 AM

Running long 1:30:48 [2] 18.45 km (4:55 / km) +193m 4:41 / km
ahr:165 max:197 shoes: Saucony Jazz (Grey)

Sneaking one in before a long day heading off to Cardiff to watch an egg get thrown around by big men.

Didn't particularly enjoy this: getting pushed around by the winds, not enough sleep, tight arch on left foot.

Friday Mar 15 #

6 AM

Core/Strength 50:07 [3] 0.0 km
ahr:91 max:128

12 PM

Running 39:01 [2] 8.54 km (4:34 / km) +51m 4:26 / km
ahr:151 max:178 shoes: Saucony Triumph 4

6 PM

Running 35:12 [2] 7.29 km (4:50 / km) +36m 4:43 / km
ahr:150 max:173 shoes: Saucony Triumph 4

Thursday Mar 14 #

12 PM

Running 41:46 [2] 9.09 km (4:36 / km) +50m 4:28 / km
ahr:163 max:188 shoes: Saucony Triumph 4

Out at lunch, sliding about in the mud. Feeling a bit better than yesterday.
7 PM

Running warm up/down 21:04 [2] 3.79 km (5:34 / km)
ahr:141 max:176 shoes: Saucony Jazz (Grey)

Running intervals 21:37 [4] 6.0 km (3:36 / km)
ahr:96 max:140 shoes: New Balance RC800

Intervals - 10x500m (100m jog).

Was not looking forward to this, and found out everyone had bailed when I turned up. Got going ok though and then was hitting the splits pretty well, every 400m split under 70. Kicked down on the final 100m of the last two. Good session to get back with, and an improvement from a similar one in Jan.

Running warm up/down 13:48 [2] 3.06 km (4:30 / km)
ahr:90 max:118 shoes: Saucony Jazz (Grey)

Wednesday Mar 13 #

7 AM

Running 30:33 [2] 6.18 km (4:57 / km) +74m 4:40 / km
ahr:163 max:181 shoes: Saucony Jazz (Grey)

1 PM

Running 41:03 [2] 9.02 km (4:33 / km) +96m 4:19 / km
ahr:169 max:192 shoes: Saucony Jazz (Grey)

Feeling a bit better than this morning, still pretty tired though; blowing an absolute gale.

Tuesday Mar 12 #

12 PM

Running 36:12 [2] 8.3 km (4:22 / km) +51m 4:14 / km
ahr:163 max:179 shoes: Saucony Triumph 4

Out in the pissing rain at lunch; hip flexors absolutely ruined after yesterday!
5 PM

Running tempo 1:04:03 intensity: (30:08 @2) + (33:55 @4) 14.72 km (4:21 / km) +350m 3:53 / km
ahr:160 max:189 shoes: Ascis Cumulus

Uphill only tempo on the treadmill - progressed the pace through on 7%.

Monday Mar 11 #

12 PM

Running 41:14 [2] 9.0 km (4:35 / km) +70m 4:25 / km
shoes: Saucony Triumph 4

Easy out from work, no watch so just exploring in the woods.
7 PM

Running 30:08 [2] 6.42 km (4:41 / km) +16m 4:38 / km
ahr:157 max:174 shoes: Saucony Triumph 4

Drills 1:01:07 [1] 1.9 km (32:08 / km)
ahr:101 max:183 shoes: New Balance Vazee Pace (Grey)

Damien's drills; solo tonight so I was absolutely broken by the end.

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