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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running8 5:57:56 48.09(7:27) 77.39(4:38) 517
  Core/Strength3 2:55:21 1.33 2.13
  Orienteering2 1:17:53 9.84(7:55) 15.84(4:55) 15655c
  Total10 10:11:10 59.26 95.36 67355c

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MoTuWeThFrSaSu

Sunday Sep 27 #

11 AM

Running 13:10 [2] 2.37 km (5:34 / km) +9m 5:27 / km
ahr:135 max:152 shoes: NVii Forest 1 (XL)

Orienteering 50:26 [3] *** 9.54 km (5:17 / km) +95m 5:02 / km
ahr:162 max:175 30c shoes: NVii Forest 1 (XL)

O event at Penn Wood. An absolute shocker; the lack of any O caught up with me. Worst orienteering in Britain for about five years, so just tried to enjoy it by the end. It was nice to be out and it’s a great area, same I was navigating like a tit.

Running warm up/down 18:20 [2] 3.42 km (5:22 / km) +37m 5:05 / km
ahr:142 max:154 shoes: NVii Forest 1 (XL)

Saturday Sep 26 #

10 AM

Running warm up/down 19:30 [2] 4.03 km (4:50 / km) +32m 4:39 / km
ahr:141 max:164 shoes: NVii Forest 2 (XL)

Orienteering race 27:27 [4] *** 6.3 km (4:21 / km) +61m 4:09 / km
ahr:175 max:186 25c shoes: NVii Forest 2 (XL)

OD Event at Itchington Holt: first proper orienteering since March.

Enjoyed this even more than I thought; it was great to be back with some actual flags, timing and well printed map. Just a short event but tried to focus on running as straight as I could, within reason, and let the running take care of itself. Definitely lost some time with this approach but I've done enough track running recently and it was nice to try to push through terrain meaningfully again.

Running warm up/down 16:42 [2] 3.2 km (5:13 / km) +18m 5:04 / km
ahr:140 max:156 shoes: NVii Forest 2 (XL)

3 PM

Core/Strength 1:23:07 [3]
ahr:105 max:175

Session with Damien; start of a new 1-2-1 block.

Friday Sep 25 #

5 PM

Running 46:58 [2] 10.12 km (4:39 / km) +67m 4:30 / km
ahr:140 max:165 shoes: Saucony Triumph 5

Easy Donkey's run at The Firs.

Thursday Sep 24 #

6 PM

Running tempo 22:19 [1] 3.86 km (5:47 / km) +23m 5:37 / km
ahr:132 max:159 shoes: Saucony Triumph 5

Running intervals 31:11 [4] 8.32 km (3:45 / km) +56m 3:38 / km
ahr:165 max:184 shoes: Nike Zoom Rival Fly

Intervals - 5x3min (1min), 5x30s hill sprints

With Ben back at East Haddon for the first time in a while. Blow out some post HM cobwebs, feeling a bit lethargic but enjoying it. Chilly out.

Running warm up/down 15:39 [2] 3.27 km (4:48 / km) +25m 4:37 / km
ahr:145 max:159 shoes: Saucony Triumph 5

Wednesday Sep 23 #

5 PM

Running 1:02:06 [2] 14.29 km (4:21 / km) +14m 4:20 / km
ahr:146 max:166 shoes: Nike Peg 36

Escaping after a long day. South past Craven Cottage and to Putney, then over the bridge and up the river before wiggling back over to Barnes. Then up the river back to the flat, with a loop around Ravenscourt at the end; swamped with parakeets this place, like being back in Melbourne, lovely! Felt pretty groggy at the start but much better for this.

Core/Strength 25:00 [3]

Sa’s core set; tough.

Tuesday Sep 22 #

7 AM

Running 40:27 [2] 8.79 km (4:36 / km) +100m 4:21 / km
ahr:152 max:177 shoes: Saucony Triumph 4 (white 2)

Easy to drop off a letter then out further north to ease the legs after yesterday. Not too bad considering the SL burpees and squats pounding.
2 PM

Running 30:06 [2] 6.5 km (4:38 / km) +55m 4:26 / km
ahr:139 max:149 shoes: Nike Peg 36

Making the most of the last of the sun. Feeling a lot less alive than this morning, cooked.

Monday Sep 21 #

12 PM

Running 41:28 [2] 9.22 km (4:30 / km) +82m 4:18 / km
ahr:144 max:156 shoes: Saucony Triumph 5

A bit of a leg test on the canal loop. Nowhere near as bad as expected, more of an issue was feeling groggy after a poor sleep. Will be sensible and back of the mileage a tad though.
6 PM

Core/Strength 1:07:14 [3] 2.13 km (31:29 / km)
ahr:95 max:156 shoes: Nike Peg 36

Damien’s S&C:

2x 14 hamstring push back, w/ yellow band, per leg.
5x 50s extension planks on knees (activating from calf and walking out).
3x 50s side plank w/ running leg. All on one side, then all the other.
2x 20s SL burpees into 20s SL squats, into SL forward hops. Twice Straight through, alternating legs two times each.
3x 6 power push-ups, into 10 normal push-ups, into 6 shoulder tap planks (holding the tap for 3s).

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