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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 7 days ending Nov 1:

activity # timemileskm+m
  Running10 6:26:47 51.76(7:28) 83.29(4:39) 685
  Core/Strength2 1:58:39 1.83 2.95
  Orienteering Race2 1:34:38 8.41(11:16) 13.53(7:00) 52744c
  Orienteering1 34:10 3.44(9:57) 5.53(6:11) 15416c
  Total11 10:34:14 65.43 105.3 136660c

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MoTuWeThFrSaSu

Sunday Nov 1 #

8 AM

Running 12:10 [2] 2.49 km (4:54 / km) +27m 4:39 / km
ahr:133 max:152 shoes: Saucony Triumph 5 (2)

11 AM

Running warm up/down 13:54 [2] 1.98 km (7:02 / km) +71m 5:58 / km
ahr:126 max:154 shoes: NVii Forest 1 (XL)

Running warm up/down 12:31 [2] 2.05 km (6:07 / km) +85m 5:03 / km
ahr:130 max:140 shoes: NVii Forest 1 (XL)

Orienteering Race race 1:05:46 intensity: (20:00 @2) + (25:46 @3) + (20:00 @4) **** 8.9 km (7:23 / km) +371m 6:07 / km
ahr:160 max:174 22c shoes: NVii Forest 1 (XL)

Lakeland Warrior race 3 - 4th.

A mixed bag today. Again, tried to let the running take care of itself and focus on the nav. Was alright for the first 10 controls, missing in the circle and not being on the compass enough so missing left and right (2, 5, 7). Missed badly on 10, where I caught Nathan’s but was also caught by Jonny. Really silly error that, just not being disciplined. A bit scrappy here through to 14, with GG joining, just not being used to racing near people after so long.

Made a rookie error of upping th peace when the forest opened up to 15 and subsequently went off the map; this was My major fear of the weekend, that my orienteering wouldn’t keep up with the speed after so long without a big race. Brought it back a bit but lost a bit of time on 17 being too low after going around to the left and then on 21 just not being disciplined at the close of the course.

A really fun race and a great area I’ve never been on. Disappointed with the discipline but just nice to be back doing a technical race with some pressure. A real pansy in the technical rocks, lack of terrain training highlighted.

Saturday Oct 31 #

8 AM

Running 10:04 [2] 2.11 km (4:46 / km) +19m 4:33 / km
ahr:138 max:146 shoes: Saucony Triumph 5 (2)

12 PM

Running warm up/down 15:07 [2] 2.84 km (5:19 / km) +36m 5:00 / km
ahr:137 max:157 shoes: NVii Terra TT

Orienteering Race race 28:52 [4] *** 4.62 km (6:15 / km) +156m 5:20 / km
ahr:176 max:188 22c shoes: NVii Forest 1 (XL)

Lakeland Warrior race 1 - 1st.

First race with a bit of pressure on it, with a good field and starting head to head on A and B loops. Was unsure how this would end up but knew the physical shape was there, although there was some nervousness after everyone else raced up here a few weeks back.

Started with Ali T, and was just behind him through the first loop, but managed to sneak through on the second and take the win by 14secs. Great return!

Missed a bit of time on the slopes, not being aggressive enough in places on my height and direction (11, 14, 19) and missing in the circle (20). Biggest seems to be 30s on 9, being too low and 20 on 14, being too high. Things to work on, which is good.

Running warm up/down 15:58 [2] 2.76 km (5:47 / km) +32m 5:28 / km
ahr:140 max:151 shoes: NVii Terra TT

6 PM

Running 7:27 [2] 1.13 km (6:35 / km) +16m 6:08 / km
ahr:141 max:158 shoes: NVii Forest 1 (XL)

Orienteering 34:10 [4] **** 5.53 km (6:11 / km) +154m 5:25 / km
ahr:163 max:183 16c shoes: NVii Forest 1 (XL)

Lakeland Warrior race 2 - 4th.

Brilliant fun and another great area; feeling pretty rough before hand but got into it after 5mins or so. A bit scrappy in the first few controls, hitting the lower crag at 3, too far right on 4 and in the circle on 5. Caught Nathan and Shminty here and pushed on a bit. Too low on 8 and Nathan got a wee gap, but closed it on the way to 10. Lost contact a bit but gathered it ok.

Began rushing near the end, and lost the focus on my direction. Too low on 14, missed in the circle in 13, and banana’d 15 - should have had confidence in myself but got a bit lazy and pulled off line.

Nice to be back at it and really enjoyed it. Hopefully for some more night-O in and up the raining over the winter.

Running warm up/down 12:48 [2] 2.33 km (5:29 / km) +30m 5:09 / km
ahr:139 max:155 shoes: NVii Forest 1 (XL)

Friday Oct 30 #

3 PM

Running 50:16 [2] 11.54 km (4:21 / km) +60m 4:15 / km
ahr:153 max:171 shoes: Saucony Triumph 5

Easy on the canal, just cruising before the weekend.

Thursday Oct 29 #

5 PM

Running 39:17 [2] 8.64 km (4:33 / km) +94m 4:19 / km
ahr:144 max:167 shoes: Saucony Triumph 5 (2)

In between finishing off projects before a first holiday since Lidingö camp in Feb; well earned couple of easy days.

Core/Strength 47:00 [3]

Wednesday Oct 28 #

4 PM

Running 1:15:04 [2] 16.43 km (4:34 / km) +132m 4:24 / km
ahr:155 max:175 shoes: Nike Peg 36

Easy with Dom, slipping about in the mud.

Tuesday Oct 27 #

7 AM

Running warm up/down 13:46 [2] 3.21 km (4:17 / km)
ahr:142 max:152 shoes: Saucony Triumph 5 (2)

Running intervals 51:30 [4] 13.86 km (3:43 / km) +2m 3:43 / km
ahr:164 max:219 shoes: Nike Racing Flats

Intervals - 12x1km (75s).

Early doors in Rubgy with Ben, Adam and Elisha. Big session and loved it. Felt pretty controlled and moving well until we switched direction on the 9th and I was in the hurt box for one rep. Then back on it with Elisha for the final two. Cold, raining, windy, doms creeping in from last night: brilliant fun.

Average of 3.08 on the nose.

Running warm up/down 18:24 [2] 3.9 km (4:43 / km) +1m 4:42 / km
ahr:145 max:153 shoes: Saucony Triumph 5 (2)

5 PM

Running 38:31 [3] 8.0 km (4:49 / km) +81m 4:35 / km
ahr:150 max:175

Monday Oct 26 #

7 PM

Core/Strength 1:11:39 [3] 2.95 km (24:18 / km)
ahr:113 max:175

S&C with Damien.

Big session tonight! First day off running since July, which on a busy day before going on leave next week seems like a good call after three good weeks of being back on it. Also a panicked attempt at recovery before a 7am track session Tuesday...

Session:
3x 2min sprinter sit-ups, 75s leg raise plank, 75s press-up walk plank
4x1min single high knee switches w/5kg overhead to side movements.
3x 60s full crunch into Russian twist (w/5kg), into 50s crunch hold w/10kg overhead pump.
3x 60s SL bridge pump, into 60 20kg forward lunge, into 6xgazzle hops. 3 per leg.
2x 3 deep squats to jump, 6 low knees, 6 high knees. Snappy, bury yourself.

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