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Training Log Archive: willgardner

In the 7 days ending Oct 25:

activity # timemileskm+m
  Running11 8:48:02 72.71(7:16) 117.02(4:31) 833
  Core/Strength2 1:46:42 1.71 2.74
  Orienteering2 1:39:50 13.9(7:11) 22.36(4:28) 23329c
  Climbing1 1:00:00
  Total15 13:14:34 88.31 142.12 106629c
  [1-5]14 12:14:34

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MoTuWeThFrSaSu

Sunday Oct 25 #

1 PM

Running warm up/down 18:05 [2] 3.57 km (5:04 / km) +24m 4:54 / km
ahr:136 max:159 shoes: Nike Peg 36

Orienteering race 27:03 [4] *** 6.72 km (4:02 / km) +82m 3:48 / km
ahr:172 max:180 29c shoes: NVii Forest 2 (XL)

Stowe Park O-event.
cracking day and a cool area, nice to be back. Really felt like a bit of a Park World Tour race today: nice and chill, cool ornamental gardens and fast running. Generally pretty good on the O, a couple of hesitant moments and three controls where I could shave some time I reckon. Caught Duncan just near the end but for the openness of the area I didn't see him at all.

Running warm up/down 26:35 [2] 5.0 km (5:19 / km) +36m 5:08 / km
ahr:133 max:147 shoes: NVii Forest 2 (XL)

Loop around the area with Dunc.
5 PM

Running 30:25 [2] 6.57 km (4:38 / km) +70m 4:24 / km
ahr:147 max:169 shoes: Saucony Triumph 5 (2)

Easy shake-out after stagnating in front of the Giro.

Saturday Oct 24 #

9 AM

Running warm up/down 15:00 [2] 2.84 km (5:17 / km)
ahr:131 max:148 shoes: Nike Peg 36

Running tempo 11:02 [4] 3.08 km (3:35 / km)
ahr:157 max:186 shoes: Nike XC spikes

Pre-session tempo.

Running intervals 28:00 [4] 7.67 km (3:39 / km) +30m 3:35 / km
ahr:173 max:190 shoes: Nike XC spikes

Intervals - 8x 2.30min (1min) with Elisha, Ben, Adam and Dunc.

On the grass in Rugby featuring a brutal headwind up the hill. Went through a bad patch reps 3-5, but rallied on the last couple. Legs not good but reckon that’s just s&c yesterday. Another good mental one.

Running 4:08 [4] 0.98 km (4:14 / km)
ahr:153 max:169 shoes: Nike XC spikes

4x20s strides.

Running warm up/down 16:24 [2] 3.31 km (4:57 / km) +3m 4:56 / km
ahr:142 max:169 shoes: Nike Peg 36

Friday Oct 23 #

Core/Strength 45:00 [3]

11 AM

Running 1:01:34 [2] 14.01 km (4:24 / km) +102m 4:14 / km
ahr:148 max:185 shoes: Saucony Triumph 5 (2)

Easy to Watford and down the canal; a lot more alive than last night.
5 PM

Running 24:11 [2] 5.1 km (4:45 / km) +70m 4:26 / km
ahr:142 max:167 shoes: NVii Terra TT

Easy around the fields; s&c starting to hit. Shuffling.

Thursday Oct 22 #

11 AM

Running 35:18 [2] 8.1 km (4:22 / km) +84m 4:09 / km
ahr:140 max:150 shoes: Saucony Triumph 5 (2)

Easy out and about.
5 PM

Running 52:24 [2] 11.2 km (4:41 / km) +100m 4:29 / km
ahr:156 max:173 shoes: Saucony Triumph 4 (white 2)

Easy after work; feeling pretty cooked so not over doing things.
7 PM

Climbing 1:00:00 [0]

Good bit of climbing getting schooled by Sa.

Wednesday Oct 21 #

10 AM

Running 30:39 [2] 7.11 km (4:19 / km) +73m 4:06 / km
ahr:145 max:159 shoes: Saucony Triumph 5 (2)

In the rain, quite enjoyable.
5 PM

Running 23:21 [2] 3.82 km (6:07 / km)
ahr:128 max:149 shoes: Nike Peg 36

Running intervals 40:15 [4] 10.82 km (3:43 / km) +2m 3:43 / km
ahr:164 max:183 shoes: New Balance RC1400

Intervals - Intervals - 2x1km, 2km, 2x1km, mile, 2x1km, all off 75s, apart from the mile as Ben bailed to the loo and we didn’t make the 2k.

Good fun session, Adam, Elisha and Duncan all doing 200s so Ben and I jumped in on the kms after dropping the pace a tad on the middle reps. All nice and consistent, hitting the splits fine.

Running warm up/down 16:57 [2] 3.3 km (5:08 / km) +20m 4:59 / km
ahr:138 max:147 shoes: Nike Peg 36

Tuesday Oct 20 #

9 AM

Running 29:30 [2] 6.07 km (4:52 / km) +62m 4:38 / km
ahr:141 max:171 shoes: Saucony Triumph 4 (white 2)

Easy does it.
5 PM

Orienteering 1:12:47 [2] 15.64 km (4:39 / km) +152m 4:26 / km
ahr:149 max:162 shoes: New Balance Vazee Pace (Grey)

Långpass with Duncan in the Firs and Hopping Hare. Got pretty dark which made the final bit impossible, but was very fun on the golf courses.

Monday Oct 19 #

3 PM

Running 1:04:14 [2] 14.47 km (4:26 / km) +158m 4:13 / km
ahr:144 max:157 shoes: Saucony Triumph 5 (2)

Feeling pretty ropey just just getting something done. Two day knock on from not eating enough on Saturday.
7 PM

Core/Strength 1:01:42 [3] 2.74 km (22:29 / km)
ahr:125 max:172

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