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Training Log Archive: willgardner

In the 7 days ending Jun 6:

activity # timemileskm+m
  Running10 5:32:57 46.0(7:14) 74.03(4:30) 640
  Orienteering Race2 2:19:31 13.75(10:09) 22.13(6:18) 81755c
  Core/Strength1 30:00
  Total11 8:22:28 59.75 96.16 145855c

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MoTuWeThFrSaSu

Sunday Jun 6 #

8 AM

Running 14:38 intensity: (13:08 @2) + (1:30 @4) 3.43 km (4:16 / km)
ahr:147 max:172 shoes: Adidas Solar Glide

12 PM

Running warm up/down 18:53 [2] 3.87 km (4:53 / km) +112m 4:16 / km
ahr:140 max:159 shoes: NVii Forest 1 (XL)

Orienteering Race race 1:41:22 intensity: (1:00:00 @4) + (41:22 @5) **** 16.72 km (6:04 / km) +584m 5:10 / km
ahr:165 max:183 33c shoes: NVii Forest 1 (XL)

Northern Champs - 1st

What a brute of a race. Going in I didn’t think I had much to lose so just didn’t worry about pace just wanted to enjoy and go one control at a time, and with it being longer my head finally had the space to focus on what I had to. A solid start but quite wayward to 2. I was very hesitant on dropping onto controls like 4 today, and each split where this happened I put in a solid 15-20s easy to make sure I was right so I didn’t have to climb back up to them. I was a bit low to 7, but didn’t lose as much as expected, and through 8-12, I was not very clinical. 9 was the biggest time loss, dropping in a re-entrant too early, but the others I was just very hesitant and being too safe with my routes to get the fastest splits.

On the way to 13 I wasn’t feeling too great, but knew there was a long way to go so just had to plug away and keep focused. And once I was over the top of that one and on the way to 14 I finally got into a grove. Caught Joe at 18, being a bit slow up the slope and dropping into 20 I caught sight of Nathan. Caught him on the way to 21, as well as Colm in the circle and started to get the confidence back. 20s lost to 22 tying the shoelace, but got onto the back of the others quick enough and then escaped on the way to 23. From there to the end I was pretty clean. Stopping myself early on 26 and 28 to make sure I was dropping onto the correct features, I was moving pretty well. Stopped at a control just before 30, but no major loss, and from there it was just hurting to the finish.

Very pleased to get the monkey off the back from the last week or so of pretty dreadful performances. Whilst this wasn’t my cleanest run ever, and I was quite surprised to win, I’m glad I slogged it out and finally got a result on the board I was content with. Proper tough long distance, and a bonus to finish mostly intact after what happened to my knee here in 2017.

Running warm up/down 13:27 [2] 2.48 km (5:26 / km)
ahr:140 max:153 shoes: NVii Forest 1 (XL)

Saturday Jun 5 #

8 AM

Running 15:03 intensity: (13:33 @2) + (1:30 @4) 3.53 km (4:16 / km) +6m 4:14 / km
ahr:144 max:162 shoes: Adidas Solar Glide

12 PM

Running warm up/down 25:22 [2] 4.69 km (5:25 / km) +80m 4:59 / km
ahr:142 max:174 shoes: NVii Forest 1 (XL)

2 PM

Orienteering Race race 38:09 [5] ***** 5.41 km (7:03 / km) +233m 5:48 / km
ahr:163 max:188 22c shoes: NVii Forest 1 (XL)

British Middle Champs - 8th.

Take of two halves really. Small miss on 1, then fine to 2 but 3 I hopped onto the wrong spur and hit number 4. Thought no biggie, everyone will make a mistake, so headed to 3, but didn’t see it, overshot and lost even more time. Eventually got it but had binned a solid 2.30. Then similar occurred at 6, just not matching up the knolls and spurs, not seeing the flag and having to hike back up. 40 more seconds in the circle at 9, and 20 or so at 11 and 5minutes had been given away at least.

From here I was pretty good. Still plugging away for the best result I could, and although I wasn’t clean (lost a good bit on 17), time losses were more from caution than error. Not good enough at the end of the day and another tough result to take.

Running warm up/down 15:04 [2] 3.2 km (4:42 / km) +31m 4:29 / km
ahr:143 max:157 shoes: Adidas Solar Glide

Friday Jun 4 #

12 PM

Running 26:36 intensity: (25:06 @2) + (1:30 @4) 6.09 km (4:22 / km) +55m 4:11 / km
ahr:148 max:173 shoes: Adidas Solar Boost

Thursday Jun 3 #

7 AM

Core/Strength 30:00 [2]

6 PM

Running 40:34 [2] 9.01 km (4:30 / km) +108m 4:15 / km
ahr:150 max:183 shoes: Adidas Solar Glide

Solo in the Firs. Perfect escape.

Wednesday Jun 2 #

5 PM

Running 1:00:03 [2] 13.49 km (4:27 / km) +124m 4:15 / km
ahr:149 max:166 shoes: Adidas Solar Glide

Easy with Ben in the Firs.

Tuesday Jun 1 #

10 AM

Running 32:51 [2] 7.05 km (4:39 / km) +82m 4:24 / km
ahr:143 max:183 shoes: Adidas Solar Boost

5 PM

Running warm up/down 15:45 [2] 3.49 km (4:31 / km) +13m 4:26 / km
ahr:142 max:155 shoes: Adidas Solar Glide

Running intervals 29:06 [4] 8.35 km (3:29 / km) +3m 3:29 / km
ahr:171 max:184 shoes: Adidas SL20

Intervals - 8x1min (1), 2x5min (90 float).

Feeling pretty rough still but good one to ease the legs out with. Jumped in with Ben’s session for the 5s to get a bit of tempo in.

Running intervals 8:10 [4] 1.8 km (4:33 / km)
ahr:154 max:174 shoes: Adidas SL20

6x20s strides

Running warm up/down 17:25 [2] 3.55 km (4:54 / km) +26m 4:44 / km
ahr:145 max:162 shoes: Adidas Solar Glide

Monday May 31 #

Note
(rest day)

Long day travelling home.

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