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

Training Log Archive: willgardner

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running12 10:52:02 93.45(6:59) 150.39(4:20) 1345
  Core/Strength3 2:25:00
  Total14 13:17:02 93.45 150.39 1345

«»
2:14
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 21 #

9 AM

Running long 2:05:23 [2] 30.04 km (4:10 / km) +138m 4:05 / km
ahr:152 max:159 shoes: Saucony Triumph 5 (2)

Double lap of Pitsford, first with Duncan, then he popped off and I lucked out for some company and joined Dom and Ali who happened to be on their first lap and started an hour later than us. Hamstrings and glutes feeling rough.

Saturday Feb 20 #

10 AM

Running warm up/down 15:18 [2] 3.52 km (4:20 / km) +41m 4:06 / km
ahr:151 max:164 shoes: Nike Zoom Rival Fly

Running tempo 43:52 [4] 13.02 km (3:22 / km) +76m 3:16 / km
ahr:178 max:184 shoes: Nike Zoom Rival Fly

Solo tempo around the Ashmore loop, alternating full lap, half lap. Pretty tough into the wind as it seemed to be headwind all the way along the top and down to the bottom. Good work ticked off though and not as busy with cars as I feared. Roasting out; in just a t-shirt for the first time in an age.

Running warm up/down 15:25 [2] 3.23 km (4:46 / km) +38m 4:31 / km
ahr:147 max:156 shoes: Nike Zoom Rival Fly

5 PM

Running 26:53 [2] 5.07 km (5:18 / km) +55m 5:02 / km
ahr:141 max:162 shoes: Ascis GT-1000

Discovered a tasty patch of sandstone; Czech training in the midlands begins.

Friday Feb 19 #

12 PM

Running 1:05:03 [2] 15.11 km (4:18 / km) +201m 4:02 / km
ahr:156 max:172 shoes: Adidas Solar Boost

Easy out to Brington, loop of the village and then back. Quite windy but relatively warm.
6 PM

Core/Strength 44:00 [3]

Leading the Lidingö strength session.

Thursday Feb 18 #

11 AM

Running 28:22 [2] 6.49 km (4:22 / km) +47m 4:13 / km
ahr:144 max:169 shoes: Adidas Solar Boost

Easy
5 PM

Running warm up/down 14:10 [2] 3.06 km (4:38 / km) +25m 4:27 / km
ahr:147 max:155 shoes: Saucony Triumph 5 (2)

Running intervals 27:06 [4] 6.81 km (3:59 / km) +34m 3:53 / km
ahr:165 max:183 shoes: Nike XC spikes

Intervals - 16x45s (1min).

On the grass at East Haddon, solo in the wind. Good
To stride out on something a bit shorter with the tracks still closed. Very dark by the end, couldn’t see a thing.

Running warm up/down 20:32 [2] 4.49 km (4:34 / km) +32m 4:25 / km
ahr:150 max:159 shoes: Saucony Triumph 5 (2)

Wednesday Feb 17 #

Core/Strength 45:00 [3]

11 AM

Running 22:26 [2] 5.11 km (4:24 / km) +44m 4:13 / km
ahr:146 max:170 shoes: Saucony Triumph 5 (2)

Lunch trip.
5 PM

Running 1:07:23 [2] 14.85 km (4:32 / km) +120m 4:22 / km
ahr:146 max:164 shoes: NVii Terra TT

Easy down the canal and back over Brockhall with Dunc. No light, just about made it back; Spring is nearly here.

Tuesday Feb 16 #

10 AM

Running 28:44 [2] 6.25 km (4:36 / km) +62m 4:23 / km
ahr:142 max:171 shoes: Saucony Triumph 5 (2)

5 PM

Running warm up/down 17:23 [2] 3.98 km (4:22 / km) +24m 4:14 / km
ahr:140 max:155 shoes: Adidas Solar Boost

Running hills 38:57 [4] 9.33 km (4:10 / km) +247m 3:41 / km
ahr:164 max:186 shoes: Adidas Solar Boost

Hills - 3x 20s, 40s, 60s, 80s (off 50-60s recovery). Followed by 12min tempo.

Biblical rain on the job over, but then it clear and was even quite light for the first half. Had to get the headlamp on for the tempo, but was very enjoyable to do a weekday sesh in the light. Struggled to get the leg turnover really going but walk grinding pretty well.

Running warm up/down 19:46 [2] 4.33 km (4:34 / km) +32m 4:24 / km
ahr:151 max:162 shoes: Adidas Solar Boost

Monday Feb 15 #

11 AM

Running 26:12 [2] 6.0 km (4:22 / km) +39m 4:14 / km
ahr:145 max:161 shoes: Saucony Triumph 5

To the shops
3 PM

Core/Strength 56:00 [3]

Running 49:07 [2] 9.69 km (5:04 / km) +90m 4:50 / km
ahr:147 max:169 shoes: NVii Terra TT

On the small paths in the Firs. Nice to switch off.

« Earlier | Later »