Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running12 8:10:03 64.42(7:36) 103.67(4:44) 562
  Orienteering3 2:49:43 16.55(10:15) 26.63(6:22) 40771c
  Core/Strength3 1:17:00
  Drills1 1:14:00 0.91(1:21:21) 1.46(50:33)
  Total17 13:30:46 81.87 131.76 96971c

«»
2:34
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 7 #

10 AM

Running warm up/down 17:34 [2] 2.39 km (7:20 / km) +4m 7:17 / km
ahr:153 max:192 shoes: NVii Forest 2

Orienteering 48:13 [4] *** 8.92 km (5:24 / km) +55m 5:15 / km
ahr:156 max:167 21c shoes: NVii Forest 2

Local event down at Salcey Forest. Ankle gradually warmed up during the warm up, so went for it a bit more than planned. Struggled to really push as much as I would have liked, but it was surprisingly good fun. Could of silly errors, but I wanted to try to go straight on everything in the low vis, so good training.

Running warm up/down 13:33 [2] 2.05 km (6:36 / km)
ahr:119 max:155 shoes: NVii Forest 2

7 PM

Core/Strength 20:00 [1]

Saturday Apr 6 #

11 AM

Orienteering 47:53 [3] *** 7.18 km (6:40 / km) +172m 5:58 / km
ahr:139 max:202 25c (injured) shoes: NVii Forest 2

Training at Brereton Spurs with Dunc. Good fun and nice patch of forest (even though they've strimmed some of it. Twisted my ankle at one point and it gradually swelled up as the day went on. Hopefully just similar to the time I did it at POM and it will settle quickly.

Orienteering 50:38 [3] *** 7.06 km (7:10 / km) +149m 6:29 / km
ahr:140 max:172 20c shoes: NVii Forest 2

Ultra sprint and long legs on the area south of the road from Brereton.
3 PM

Orienteering 22:59 [2] ** 3.48 km (6:36 / km) +31m 6:19 / km
ahr:135 max:186 5c shoes: NVii Forest 2

Little bit of O after getting to Sutton Park. Ankle giving me grief so cut it short.

Friday Apr 5 #

7 AM

Core/Strength 28:42 [3]
ahr:104 max:136

11 AM

Running 37:05 intensity: (32:05 @2) + (5:00 @4) 8.18 km (4:32 / km) +55m 4:23 / km
ahr:95 max:141 shoes: Saucony Triumph 4

Out at lunch, surprisingly warm which was much appreciated after last nights battering.
5 PM

Running 47:37 [2] 9.9 km (4:48 / km) +95m 4:35 / km
ahr:126 max:180 shoes: Saucony Jazz (Grey)

Post-work, exploring some new paths and ways over the railway.

Thursday Apr 4 #

11 AM

Running 38:08 [2] 8.01 km (4:46 / km) +81m 4:32 / km
ahr:137 max:183 shoes: Saucony Jazz (Grey)

Finally got a good sleep in, working from home. Windy out, but just missed the rain.
7 PM

Running warm up/down 22:08 [2] 3.67 km (6:02 / km)
ahr:142 max:172 shoes: Ascis Cumulus

Running intervals 28:03 [4] 7.33 km (3:50 / km)
ahr:156 max:193 shoes: New Balance RC800

Intervals - 4km tempo, 3x(2x300m, 100m jog).

Weather was absolutely foul, sideways rain and a grim wind. Opted for this as everyone was doing a pretty similar session to what we'd done on Tuesday. Nice to have Duncan for company on the 300's, but just couldn't get the speed up in the first 100 . Freezing cold and wet by the time we'd finished.

In good news, no issues at all from the arch today for the first time in a couple of weeks post-intervals.

Running warm up/down 15:53 [2] 3.29 km (4:50 / km)
ahr:151 max:168 shoes: Ascis Cumulus

Wednesday Apr 3 #

7 AM

Core/Strength 28:18 [3]
ahr:98 max:162

12 PM

Running 31:10 [2] 6.93 km (4:30 / km) +50m 4:20 / km
ahr:158 max:179 shoes: Saucony Jazz (Grey)

5 PM

Running 50:29 [2] 10.5 km (4:48 / km) +110m 4:34 / km
ahr:131 max:186 shoes: Saucony Jazz (Grey)

Easy post-work. Legs still tired and a frustrating end to the day, followed by a nosebleed mid-run.

Tuesday Apr 2 #

12 PM

Running 30:30 [2] 6.67 km (4:35 / km) +65m 4:22 / km
ahr:94 max:120 shoes: Saucony Jazz (Grey)

In the cold rain; but nothing from the foot which is good news.
6 PM

Running warm up/down 19:32 [2] 3.55 km (5:31 / km)
ahr:103 max:186 shoes: Ascis Cumulus

Running intervals 45:24 [4] 10.99 km (4:08 / km)
ahr:128 max:207 shoes: New Balance RC800

Intervals - 6x1km (10k pace, 90s rec), 4x600m (2min, 5k pace), 2x200m.

Legs felt rough and full of doms, but shared the pacing with Alistair on the km reps, and then pushed on well when we had to drop the pace on the 6's. GOt quite cold in the rain, ad arch just tightened up a little on the final two of those, but a solid session, and pleased that I could pick the pace up a bit and get the legs turning. A bit quicker than the prescribed paces maybe, but solid on tired legs.

Running warm up/down 12:03 [2] 2.26 km (5:21 / km) +2m 5:19 / km
ahr:87 max:118 shoes: Ascis Cumulus

Monday Apr 1 #

12 PM

Running 40:40 [2] 9.53 km (4:16 / km) +48m 4:10 / km
ahr:138 max:165 shoes: Saucony Triumph 4

Easy out at lunch, some doms kicking about.
5 PM

Running 30:56 [2] 6.43 km (4:48 / km) +52m 4:37 / km
ahr:156 max:181 shoes: Saucony Triumph 4

Late meetings mean traffic skipping runs.
8 PM

Drills 1:14:00 [1] 1.46 km (50:33 / km)
ahr:102 max:171 shoes: New Balance Vazee Pace (Grey)

A bit easier this week, but felt a bit stronger which was a bonus.

Running 9:18 [2] 2.0 km (4:39 / km)
ahr:163 max:177 shoes: New Balance Vazee Pace (Grey)

« Earlier | Later »