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

Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running8 4:56:58 40.0(7:25) 64.37(4:37) 956
  Core/Strength2 58:05
  Drills2 37:24 1.99(18:49) 3.2(11:41) 11
  Swimming1 24:30 0.75(32:51) 1.2(20:25)
  Orienteering1 8:54 1.31(6:47) 2.11(4:13) 825c
  Total10 7:05:51 44.04 70.88 97525c
averages - weight:66.1kg
«
2:09
0:00
FrSaSuMoTuWeTh

Tuesday Dec 12 #

2 PM

Running 18:46 [2] 4.12 km (4:33 / km) +16m 4:28 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy shake-out before later.
8 PM

Running warm up/down 10:02 [2] 2.14 km (4:41 / km) +32m 4:22 / km
shoes: New Balance Vazee Pace v2

Drills warm up/down 11:51 [1] 1.12 km (10:35 / km) +2m 10:29 / km
shoes: New Balance Vazee Pace v2

Running race 32:40 [5] 10.0 km (3:16 / km)
shoes: Saucony Velocity 5

Zatopek 10,000m - 8th

I was not looking forward to this, and knew if would be a slog. I went out with the aim of going out hard and getting myself into a good place and then just seeing what it shuffled out as.

From the gun I settled in 8th and we seemed to almost immediately get a gap. After a few laps the front four broke away and I was content to sit at the back of my four, feeling quite good. I knew the pace was quick but I was a bit caught off guard when Pete said we were on 31.30 pace.

The front two popped off at 4.5k, then I took up the pace making ahead of the guy I was left with at 5k in. I was feeling pretty good here, and although the pace had slipped a bit I was still in for sub-32, going through in 15.58.

The pace started to slip more from here though and I began to get into a bit of a mental battle with myself, especially on laps 10-5 to go; though I had started to lap people which made things slightly easier. At three laps to go the Box Hill guy I was with put in a big kick, half a lap after the leader caught us, and I spent the next three laps in a big pain dangle. Finished with an ok kick but didn't have enough in the legs to close him down.

A very odd race that went from intense and something constantly going on, to extremely dull and boring. The support and timing from Pete, Tash and Nicola, and the Melbourne Uni lot, was great though! Unsure if I'll do another in the next couple of weeks, but I'll have to give it a crack again in the future. Feels like my form is starting to come good.

Running warm up/down 10:03 [2] 2.12 km (4:44 / km)
shoes: New Balance Vazee Pace v2

Monday Dec 11 #

Core/Strength 10:00 [3]

6 PM

Running 29:21 [2] 6.04 km (4:52 / km) +32m 4:44 / km
shoes: Mizuno Wave Rider 20 (Black)

Sunday Dec 10 #

1 PM

Running 39:03 [2] 8.26 km (4:44 / km) +87m 4:29 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy on the beach front at St Kilda with Brodie, just chilling.
5 PM

Orienteering race 8:54 [4] *** 2.11 km (4:13 / km) +8m 4:08 / km
25c shoes: New Balance Vazee Pace v2

MFR Christmas handicap race.

Running warm up/down 5:20 [2] 1.0 km (5:20 / km)
shoes: New Balance Vazee Pace v2

Saturday Dec 9 #

7 AM

Running warm up/down 11:36 [2] 2.08 km (5:35 / km) +10m 5:27 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills 25:33 [1] 2.08 km (12:17 / km) +9m 12:01 / km
shoes: Mizuno Wave Rider 20 (Black)

Running warm up/down 5:21 [2] 1.05 km (5:06 / km) +11m 4:50 / km
shoes: Mizuno Wave Rider 20 (Black)

2 PM

Running warm up/down 14:05 [2] 2.95 km (4:46 / km) +72m 4:15 / km
shoes: Inov8 X-Talon 225 (Red)

Running tempo (Uphill only) 30:55 [4] 6.36 km (4:52 / km) +479m 3:32 / km
shoes: Inov8 X-Talon 225 (Red)

Uphill only tempo with Brodie at Mount Dandenong. Extended the route from last time to counter along the mountain slightly and then finish with a kick to the top-top. Got the route wrong slightly on two occasions, with a big scramble up a slippy clay embankment.

Good session though, with Brodie for the first 5 minutes, then moved away from him and aimed to keep him behind me. Quicker than last time, legs tired but felt like I had a good rhythm on the climbs. Big fan of this session,feels mentally quite easy to get through.

Running warm up/down 32:24 [2] 6.14 km (5:17 / km) +54m 5:03 / km
shoes: Inov8 X-Talon 225 (Red)

Back down.

Friday Dec 8 #

2 PM

Core/Strength 48:05 [3]
weight:66.1kg

Main Set: 3x10 overhead squats (12.5g), deadifts (60kg), 4x clock lunges (30kg), Single Leg RDLs (20kg), glute drives (50kg); then attempted some pull-ups.

Swimming 24:30 [2] 1.2 km (20:25 / km)

Recovery Swim.
5 PM

Running 57:22 [2] 12.11 km (4:44 / km) +163m 4:26 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy run with Brodie from Fairfield. Feeling tired but good to get something done.

« Earlier

Recent Comments

6+ days ago
Why not 3  
more...

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011121314
15
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training hours by activity
01234567891011121314
15
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140
150
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

all weeks | months | years | as calendar