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

Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Orienteering7 5:40:41 28.18(12:05) 45.35(7:31) 1217158c
  Running6 2:22:51 19.98(7:09) 32.16(4:27) 318
  Drills1 11:51 0.7(17:02) 1.12(10:35) 2
  Total10 8:15:23 48.86(10:08) 78.63(6:18) 1537158c
«
2:25
0:00
TuWeThFrSaSuMo

Friday Dec 15 #

11 AM

Orienteering 1:12:46 [3] ***** 10.54 km (6:54 / km) +297m 6:03 / km
16c shoes: Inov8 X-Talon 225 (Red)

Two courses at Gardiner's Lookout (shame about the spelling..). Absolutely crazy area, runnable but insanely rocky, like a labyrinth. A couple of poor controls, but the routines I was practicing were good in general.
4 PM

Running warm up/down 11:11 [2] 1.68 km (6:39 / km) +140m 4:42 / km
shoes: Ascis Fuji Renegade 2

Orienteering 37:59 [3] *** 5.12 km (7:25 / km) +288m 5:47 / km
22c shoes: Ascis Fuji Renegade 2

Downhill Orienteering at Issacs Ridge. Good stuff. Good compass on some short sharp controls. Only one real error at the start of the final one when I was put off by some rogue Aussies.

Running 16:36 [2] 3.42 km (4:51 / km) +33m 4:38 / km
shoes: Ascis Fuji Renegade 2

Thursday Dec 14 #

10 AM

Orienteering 1:14:51 [2] ***** 7.83 km (9:34 / km) +98m 9:00 / km
30c shoes: Inov8 X-Talon 225 (Red)

Rowdy Flat. Abysmal on the first course on the contour only. Better on the second with a bit more purpose added in; did a combination of contour only and normal map.
3 PM

Running warm up/down 4:46 [1] 0.7 km (6:49 / km) +6m 6:32 / km
shoes: Inov8 X-Talon 225 (Red)

Orienteering 26:41 [3] *** 4.6 km (5:48 / km) +136m 5:03 / km
14c shoes: Inov8 X-Talon 225 (Red)

Connerton. Rocky hillside orienteering Good on this; a couple of slips in the circle and one bad miss on the eighth (along with everyone else), but some go processes occurring.
6 PM

Running warm up/down 13:51 [2] 2.73 km (5:04 / km) +70m 4:30 / km
shoes: Inov8 X-Talon 225 (Red)

Orienteering 18:52 [3] *** 3.86 km (4:53 / km) +67m 4:30 / km
22c shoes: Inov8 X-Talon 225 (Red)

Sprint-O at Charles Stuart University. 50/50 rocky hillside and technical campus, little ark at the end but nothing major. Good fun but I s not ry on it in the uni blocks.

Running warm up/down 6:05 [2] 1.21 km (5:02 / km)
shoes: Inov8 X-Talon 225 (Red)

Wednesday Dec 13 #

9 AM

Running 18:51 [2] 4.04 km (4:40 / km) +21m 4:33 / km
shoes: Mizuno Wave Rider 20 (Black)

Easy shake out including a trip to the post office. Feeling terrible after about 5 hours sleep and being up at 6 working.
2 PM

Orienteering 57:02 [2] **** 6.78 km (8:25 / km) +174m 7:27 / km
23c shoes: Ascis Fuji Renegade 2

Kangaroo Crossing Session 1. Hot hot hot creeping up to 40 degrees. Tough i the low vis stuff.
6 PM

Orienteering 52:30 [3] *** 6.62 km (7:56 / km) +157m 7:05 / km
31c shoes: Ascis Fuji Renegade 2

Kangaroo Crossing Session 2. One course up the hill out and one back. Some scrappy stuff on the way out but better than the contour only earlier; god on the way down, nailed the final 5 controls.

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 - 6th

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

« Earlier

Recent Comments

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