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Training Log Archive: willgardner

In the 7 days ending May 16:

activity # timemileskm+m
  Running13 8:23:04 67.57(7:27) 108.75(4:38) 1004
  Core/Strength3 2:05:00
  Orienteering Race2 1:36:15 9.54(10:05) 15.35(6:16) 22851c
  Total15 12:04:19 77.11 124.1 123251c

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Sunday May 16 #

8 AM

Running 10:00 [1] 2.09 km (4:47 / km) +24m 4:32 / km
ahr:135 max:144 shoes: Nike Peg 36

10 AM

Running warm up/down 21:11 [1] 3.45 km (6:09 / km) +64m 5:37 / km
ahr:135 max:154 shoes: NVii Forest 2 (orange)

Orienteering Race race 56:14 [4] **** 9.1 km (6:11 / km) +154m 5:42 / km
ahr:166 max:182 27c shoes: NVii Forest 2 (orange)

Better performance than yesterday. A bit of time lose not being aggressive enough through terrain (probably a result of yesterday). Lost 1min or so on loop 1, then with Dunc on loop 2 who was moving, then I got better on loop 3, smooth to the end after getting stuck in wind blown for the first 2.

Solo then for the big final loop. Doubting myself but taking my time as I didn’t know any gaps, so not the fastest routes on 2/3 or 5, and not aggressive enough in places. Hadn’t planned the long leg back and started right, but then went left around the road. Not a good execution and probably not faster, but speed on the track was good. I think 2min lost in the second half on bad routes and execution.

Cracking format and race though. Although after loop 2 I ran with no one, felt under pressure the whole way. Thanks to everyone who put it on, fantastic fun!

Running warm up/down 17:46 [2] 3.25 km (5:28 / km) +84m 4:51 / km
ahr:136 max:174 shoes: NVii Forest 2 (orange)

Saturday May 15 #

8 AM

Running 14:31 [1] 3.16 km (4:35 / km) +32m 4:22 / km
ahr:139 max:155 shoes: Nike Peg 36

Shake out to get some breakfast.
12 PM

Running warm up/down 26:07 [2] 4.06 km (6:26 / km) +79m 5:52 / km
ahr:138 max:161 shoes: NVii Forest 2 (orange)

Orienteering Race race 40:01 [4] **** 6.26 km (6:24 / km) +73m 6:03 / km
ahr:166 max:191 24c shoes: NVii Forest 2 (orange)

A race of two halves: an ok start except a bad 40s lose to #2 after getting stuck on a bad line in the rocks, but then nice and smooth all the way to #9. Then it unravelled getting stuck in the green to #10 (1min), too far left on #11 (40s) and too right on #12 (1min), ok until 21 where I was rushing and went to the wrong hill, and then a stupid error on 23, not seeing the kite and back tracking on myself (another 1min). All up 5mins of error, nearly all in the nicer half. Speed and shape was good, just compass terrible.

Running 21:56 [2] 3.73 km (5:53 / km) +63m 5:25 / km
ahr:137 max:163 shoes: NVii Forest 2 (orange)

Friday May 14 #

7 AM

Core/Strength 25:00 [3]

1 PM

Running 48:42 [2] 10.95 km (4:27 / km) +128m 4:12 / km
ahr:151 max:176 shoes: Adidas Solar Glide

Final rammed day (hopefully) for a bit. Phone died when trying to get on a final call so not the most relaxed of runs.

Thursday May 13 #

5 PM

Running warm up/down 15:02 [2] 3.61 km (4:10 / km) +15m 4:05 / km
ahr:135 max:159 shoes: Adidas SL20

Running intervals 40:55 [4] 11.33 km (3:37 / km) +100m 3:28 / km
ahr:149 max:179 shoes: Adidas SL20

Intervals - 2x10min (2), 2x (5x30s hills).

With Dom on the BVW. Couldn’t get out earlier after meeting ramped up, so nice to get out and bash out a session, especially in a perfect spot between the storms. Good on the 10mins, even with Dom until the final 1.30 of the second rep. Behind on the hills, but a good session ticked off. Another confidence boost.

Running warm up/down 15:06 [2] 3.44 km (4:23 / km) +7m 4:21 / km
ahr:152 max:167 shoes: Adidas SL20

Wednesday May 12 #

7 AM

Core/Strength 40:00 [3]

12 PM

Running 34:08 [2] 7.43 km (4:36 / km) +83m 4:21 / km
ahr:142 max:169 shoes: Adidas Solar Boost

Easy whilst on calls, escaping the house.
6 PM

Running 1:00:59 [2] 13.02 km (4:41 / km) +115m 4:29 / km
ahr:144 max:170 shoes: Nvii Terra TT (2)

Easy for the first part of Dunc’s longer run. Feeling shattered, very much a drag yourself out kind of evening.

Running hills 9:16 intensity: (4:16 @1) + (5:00 @4) 1.28 km (7:16 / km) +5m 7:08 / km
ahr:122 max:142 shoes: Nvii Terra TT (2)

6x10s hills

Tuesday May 11 #

12 PM

Running 23:55 [2] 5.08 km (4:42 / km) +67m 4:25 / km
ahr:138 max:154 shoes: Adidas Solar Boost

Squeezing a quick one in.
5 PM

Running warm up/down 16:24 [2] 3.6 km (4:34 / km) +24m 4:25 / km
ahr:140 max:157 shoes: Saucony Triumph 5 (2)

6 PM

Running intervals 19:30 [4] 5.02 km (3:53 / km) +30m 3:46 / km
ahr:146 max:172 shoes: Nike XC spikes

Legs feeling horrendous after yesterday’s gym, so switched sessions and put in the shorter work today.
5 sets of 2x45s (45s) on the grass at East Haddon. A good choice I think.

Running warm up/down 22:09 [2] 4.76 km (4:39 / km) +25m 4:32 / km
ahr:141 max:150 shoes: Saucony Triumph 5 (2)

Monday May 10 #

11 AM

Running 38:42 [2] 8.65 km (4:29 / km)
ahr:139 max:168 shoes: Saucony Triumph 5 (2)

Legs feeling pretty pinged, so nice and easy.
6 PM

Running 46:45 [2] 10.84 km (4:19 / km) +60m 4:12 / km
ahr:145 max:172 shoes: Adidas SL20

Legs a lot better than earlier; moving ok. Explored a bit more in the Notting Hill direction.

Core/Strength 1:00:00 [3]

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