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Training Log Archive: willgardner

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running12 8:46:48 66.12(7:58) 106.4(4:57) 1056
  Orienteering Race2 1:26:37 9.24(9:22) 14.88(5:49) 46745 /50c90%
  Drills1 1:03:57 0.62(1:42:55) 1.0(1:03:57)
  Core/Strength1 51:32
  Climbing1 30:00
  Total14 12:38:54 75.98 122.28 152345 /50c90%
averages - weight:64kg

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MoTuWeThFrSaSu

Sunday Mar 24 #

9 AM

Running 15:45 [2] 3.24 km (4:52 / km)
ahr:148 max:174 shoes: Saucony Jazz (Grey)

Easy shake-out with the lads and Pepper.
11 AM

Running warm up/down 17:42 [2] 2.23 km (7:55 / km) +118m 6:16 / km
ahr:109 max:171 shoes: NVii Forest 1

Orienteering Race race 56:39 [4] *** 10.21 km (5:33 / km) +290m 4:52 / km
ahr:167 max:180 spiked:25/29c shoes: NVii Forest 1

Hampsfell Classic - UKEOL

Good fun this, but a little scrappy from me. Started well and feeling confident through to 6, where I contoured too low, coming off my compass. All good after this, until a big hesitation into 10, then escaped the forest onto the fell at 12 without any other errors.

Missed the best route to 13, but didn't see it at the time. and then again all good through to 23, where some errors began to creep in. 20s here, 20s on 24, 20s on 25 (though didn't even notice this one - maybe a poor line) and 40 on 26. This all conspired to strip my 1.40 lead to Ben to being dead even. Managed to clinch it by 1s on the run-in - finally, I have a kick!

So scrappy really, but some of these issues are easily solved, and I reacted to the early problems as I went, which is pleasing. Just the last section is a concern.

Running warm up/down 26:12 [2] 3.95 km (6:38 / km) +85m 5:59 / km
ahr:129 max:165 shoes: NVii Forest 1

Saturday Mar 23 #

12 PM

Running warm up/down 23:15 [2] 2.82 km (8:14 / km) +148m 6:32 / km
ahr:139 max:176 shoes: NVii Forest 1

Orienteering Race race 29:58 [4] **** 4.67 km (6:25 / km) +177m 5:24 / km
ahr:171 max:185 spiked:20/21c shoes: NVii Forest 1

Haverthwaite UK Elite League race.

Great fun and a great area! Missed 1 slightly, running a bit low, maybe losing 30s or so, then clean and on it for the rest. A couple of controls where Ishipped some time (10s) hesitating (17), getting a poor line (12) and a couple where got lucky seeing other people dive into them (14 - thanks Charlie), but other than that I felt pretty decent.

Didn't feel great for the first 5 controls but then got going and felt good.

Running warm up/down 32:24 [2] 3.7 km (8:46 / km) +82m 7:53 / km
ahr:136 max:168 shoes: NVii Forest 1

Easy back into the terrain with Elk, Duncan and Helen.

Friday Mar 22 #

12 PM

Running 40:52 [2] 9.11 km (4:29 / km) +48m 4:22 / km
ahr:126 max:180 shoes: Saucony Triumph 4

Easy from work at lunch. Heel all good after the first 5 minutes.
7 PM

Climbing 30:00 [3]

Some climbing in Northampton with Duncan, Ali and Faye. Climbing shoes really aggravated the bursa, so couldn't do as much as I would have liked.

Crashed a bit after getting back from a very long day of work so skipped a second run.

Thursday Mar 21 #

12 PM

Running 41:47 [2] 9.09 km (4:36 / km) +49m 4:29 / km
ahr:111 max:174 shoes: Saucony Triumph 4

Easy at lunch. Some ghost pains early on, but after 10mins nothing to report. All good, just tired after last night.
5 PM

Running warm up/down 20:35 [2] 3.92 km (5:15 / km) +32m 5:03 / km
ahr:146 max:183 shoes: Saucony Jazz (Grey)

Running hills 30:53 [4] 7.35 km (4:12 / km) +172m 3:46 / km
ahr:107 max:149 shoes: Saucony Jazz (Grey)

Hill reps with Duncan and Ali. 3 sets of 90s, 60s 30s all with 30s jog down recovery. Followed by an 8min tempo afterwards. Not feeling spritely after yesterdays strength work, but no problems on the heel at all (arch a little tight afterwards though.

Good fun, and a nice light evening - finally enjoyable to run in the evenings again!

Running warm up/down 20:45 [2] 4.12 km (5:02 / km) +32m 4:51 / km
ahr:94 max:128 shoes: Saucony Jazz (Grey)

Wednesday Mar 20 #

7 AM

Running 36:51 [2] 7.33 km (5:02 / km) +81m 4:46 / km
ahr:166 max:187 shoes: Ascis Cumulus

Morning death shuffle, legs screwed from last night. Nothing from the heel though, just a little tight on the arches of the feet.
7 PM

Running 24:10 [2] 5.38 km (4:30 / km) +14m 4:26 / km
ahr:150 max:184 shoes: Saucony Jazz (Grey)

Easy before S+C. Not as much time as I expected to have, but legs feeling miles better than this morning and again no heel pain.

Drills 1:03:57 [1] 1.0 km (1:03:57 / km)
ahr:97 max:168 weight:64kg shoes: New Balance Vazee Pace (Grey)

Running 10:01 [3] 2.08 km (4:49 / km)
ahr:161 max:173 shoes: Saucony Jazz (Grey)

Shuffling with Dunc to stretch out afterwards, very much needed.

Tuesday Mar 19 #

7 AM

Running 30:13 [2] 6.24 km (4:51 / km) +66m 4:36 / km
ahr:111 max:176 shoes: Ascis Cumulus

Easy shake-out early from work.
6 PM

Running warm up/down 17:49 [2] 3.46 km (5:09 / km)
ahr:152 max:178 shoes: Ascis Cumulus

Running intervals 40:41 [4] 11.61 km (3:30 / km)
ahr:176 max:191 shoes: New Balance RC800

Intervals - 5x2km (400m jog) at 10km pace.

Got some good advise and got on the rehab and the heel felt all good (all fine on the easy run this morning as well). Led the first two, then Dom gave me a hand on the last couple. Legs really trying up on the last one, but nice consistent pace throughout.

Paces: 6.18, 6.19, 6.20, 6.19, 6.17.

Running warm up/down 15:29 [2] 3.44 km (4:30 / km)
ahr:165 max:171 shoes: Ascis Cumulus

Monday Mar 18 #

7 AM

Core/Strength 51:32 [3]
ahr:93 max:125

30 before work in the gym, then 20 post evening run.
12 PM

Running 44:16 [2] 10.06 km (4:24 / km) +47m 4:18 / km
ahr:166 max:189 shoes: Ascis Cumulus

Easy at lunch, legs tired but moving ok. No pain from the heel - figured out it's Achilles Bursitis - icing and anti-inflamms to come.
6 PM

Running 37:08 [2] 7.28 km (5:06 / km) +81m 4:50 / km
ahr:154 max:180 shoes: Saucony Triumph 4

Testing different shoes - these were slightly worse for the heel so they'll be retired for a bit.

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