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Training Log Archive: willgardner

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running10 7:31:50 61.82(7:19) 99.49(4:32) 579
  Core/Strength3 1:19:57 0.37 0.59
  Orienteering1 57:07 7.53(7:35) 12.12(4:43) 19120c
  Total13 9:48:54 69.72 112.2 77020c

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Sunday Apr 14 #

7 AM

Running long 1:41:25 [2] 23.0 km (4:25 / km) +189m 4:14 / km
ahr:168 max:194 shoes: Saucony Jazz (Grey)

Early morning long run, down to the canel and then exploring left. Hit a tunnel and then had to bail back, sneaking through some sketchy farmyard before getting back on track at the railway. Legs improved throughout and felt quite good in the final 20.

Stumbled across a trap which had caught a couple of magpies, one of them locked in as bait by the looks of it - released them and may make a point of heading over every now and then to check and open it.

Saturday Apr 13 #

10 AM

Core/Strength 20:00 [3]

1 PM

Running warm up/down 16:08 [2] 3.11 km (5:11 / km) +18m 5:02 / km
ahr:141 max:173 shoes: New Balance Vazee Pace (Grey)

Orienteering intervals 24:42 [4] *** 6.12 km (4:02 / km) +84m 3:47 / km
ahr:134 max:177 20c shoes: Nike Zoom Streak XC

2x10min sprint courses at Nottingham Uni at the NOC event. Generally pretty decent - the map was a bit dodgy so I made an error on each (new picture focus slightly off), but nothing major. Nice to get back on the sprint maps though and quite a cool area.

Orienteering warm up/down 32:25 [2] 6.0 km (5:24 / km) +107m 4:58 / km
ahr:141 max:158 shoes: New Balance Vazee Pace (Grey)

Easy warm down back around the map, getting into the swing of it.

Friday Apr 12 #

6 AM

Core/Strength 34:25 [3] 0.59 km (58:32 / km)
ahr:94 max:169

12 PM

Running 41:43 [3] 10.1 km (4:08 / km) +49m 4:02 / km
ahr:117 max:182

Thursday Apr 11 #

12 PM

Running 31:50 [2] 7.27 km (4:23 / km) +71m 4:10 / km
ahr:148 max:167 shoes: Saucony Triumph 4

Easy out at lunch.
7 PM

Running warm up/down 19:01 [2] 3.51 km (5:25 / km) +12m 5:20 / km
ahr:142 max:169 shoes: Ascis Cumulus

Running intervals 28:39 [4] 7.02 km (4:05 / km)
ahr:142 max:190 shoes: New Balance RC800

Intervals - 4x 800m, 100m jog, 200m.

Not feeling too snappy, but a decent enough session. Progressing from 2.20-2.17 over the 4 reps, and on the 2's the legs started getting filled with lactic acid. Decent enough, nothing special.

Running warm up/down 14:57 [2] 3.19 km (4:41 / km)
ahr:90 max:141 shoes: Ascis Cumulus

Wednesday Apr 10 #

7 AM

Core/Strength 25:32 [3]
ahr:125 max:174

Squeezing in squats before work.
12 PM

Running 37:53 [3] 8.87 km (4:16 / km) +49m 4:09 / km
ahr:165 max:186

6 PM

Running 39:24 [3] 8.57 km (4:36 / km) +72m 4:25 / km
ahr:141 max:181

Tuesday Apr 9 #

8 AM

Running 22:25 [2] 4.4 km (5:06 / km) +66m 4:44 / km
ahr:119 max:165 shoes: Saucony Jazz (Grey)

Easy pre-breakfast, to grab some birthday breakfast from the bakery - it was closed, gutted.
6 PM

Running warm up/down 19:57 [2] 3.38 km (5:54 / km)
ahr:105 max:178 shoes: Ascis Cumulus

Gradually improved throughout the day, so headed to the track.

Running intervals 22:46 [4] 4.88 km (4:40 / km) +3m 4:39 / km
ahr:117 max:198 shoes: New Balance RC800

Intervals - 10x400m (70s)

Elisha messaged and asked what was on, so we did Duncan's planned session, for a nice ShUOC, EUOC, UBOC mix. Skipped the tempo before ha as I wasn't sure how I was feeling, but got through the reps fine, and Elisha and I were sharing the load nicely. Slightly longer rest on the 7th for a tactical dump for Elisha, but pleased with the pacing in the end and feeling alright afterwards.

Running warm up/down 15:40 [2] 3.13 km (5:00 / km)
ahr:149 max:177 shoes: Ascis Cumulus

Monday Apr 8 #

12 PM

Running 40:02 [2] 9.06 km (4:25 / km) +50m 4:18 / km
ahr:162 max:179 shoes: Saucony Jazz (Grey)

Easy from work at lunch. Feeling alright, but crashed after getting home. Bed early and poor sleep.

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