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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running10 5:12:41 39.06(8:00) 62.86(4:58) 416
  Orienteering Race3 2:25:56 19.18(7:37) 30.86(4:44) 45686 /97c88%
  Total10 7:38:37 58.23(7:53) 93.72(4:54) 87186 /97c88%

Sunday Apr 21 #

7 AM

Running 14:22 [2] 3.03 km (4:45 / km)
ahr:165 max:182 shoes: Saucony Jazz (Grey)

1 PM

Running warm up/down 13:53 [2] 2.18 km (6:21 / km) +23m 6:02 / km
ahr:137 max:162 shoes: NVii Forest 2

Orienteering Race race 1:36:31 [5] *** 19.77 km (4:53 / km) +361m 4:28 / km
ahr:167 max:178 spiked:36/41c shoes: NVii Forest 2

JK Long - 2nd.

Aim was to start hard, put it on the line and go all out for the overall and the win. Was feeling a bit nervous but settled myself and was clean through the first section, moving alright and only having either hesitations in the low vis (9) or being slightly off line (19 - though the map here was a bit dodgy). Caught sight of Shminty at 20 so knew I was moving ok, but on the long leg back towards the arena I started fatiguing badly.

I was still running cleanly but began to take slightly safer routes, but at 37 the fatigue caught me out. I was right on line, but got pushed left by the unmapped veg to the right of the control. 1.30 lost, but could have been a lot worse (looking at the map again, there was a lot missing), but that was the win and the overall gone.

Pretty gutted not to take the win, but Shminty pulled back a lot from the far end, and I can't complain too much at what has been a very consistent weekend for me. Feel like I've made a big jump. My feet are now in a pretty bad way, having struggled with blisters since Tuesday, and I felt dreadful for around 2 hours after finishing.

Running warm up/down 10:59 [2] 1.51 km (7:18 / km) +14m 6:58 / km
ahr:145 max:171 shoes: NVii Forest 2

Saturday Apr 20 #

8 AM

Running 15:51 [2] 3.46 km (4:35 / km) +16m 4:28 / km
ahr:162 max:174 shoes: Saucony Jazz (Grey)

1 PM

Running warm up/down 22:22 [2] 3.7 km (6:02 / km)
ahr:140 max:164 shoes: NVii Forest 1

Orienteering Race race 34:34 [5] *** 7.22 km (4:47 / km) +70m 4:34 / km
ahr:178 max:189 spiked:21/25c shoes: NVii Forest 1

JK Middle - 4th

Was very u for the one and started hard. Nice safe route to 1, not the fastest but ok (through 6), then seemed o have lost time to 2, going slightly right but through this whole section I felt pretty good. A little cautious on 7, but clean until 11, where I was very hesitant going for the risky route straight into it. Absolutely paced it around to 12, but halfway along the track I blew out my nose and it started to bleed - brilliant! Tried to put it behind me, and catch Speakey, who had just exited but we missed left on 13. Got away on 15 when he'd forgotten the map flip control, but on 16 and 17 I seemed to have pick the worst routes. Right on 16, and then straight on 17 seemed to cooked me, and I had to recover slightly on 18. All good through the final section but the 45s lost on those two long routes cost me.

Nice that this is now an average run, and that I am well in the mix at races now, not stressing about what I have to do. Fun course, good weather and my mindset into races now seems relaxed - all enjoyable stuff.

Running warm up/down 16:31 [2] 3.09 km (5:21 / km) +1m 5:20 / km
ahr:139 max:149 shoes: NVii Forest 1

Friday Apr 19 #

8 AM

Running 15:00 [2] 3.46 km (4:20 / km) +44m 4:05 / km
ahr:95 max:125 shoes: Saucony Triumph 4

2 PM

Running warm up/down 28:02 [2] 4.5 km (6:14 / km) +3m 6:12 / km
ahr:140 max:176 shoes: Nike Zoom Streak XC

Orienteering Race race 14:51 [5] *** 3.86 km (3:51 / km) +25m 3:43 / km
ahr:185 max:196 spiked:29/31c shoes: Nike Zoom Streak XC

JK Sprint - 1st

Very pleased with this one. Felt good and on it. A couple of hesitations in the circle at points, but committed to my routes and tried to keep focused all the way. Started to spot Carcas ahead near the end, so knew I was on for an alright one, but the last blast through the final 4 controls was grim. First individual senior medal at the JK though, which is a great one to tick off.

Running warm up/down 16:24 [2] 3.0 km (5:28 / km) +13m 5:21 / km
ahr:146 max:170 shoes: Saucony Jazz (Grey)

Thursday Apr 18 #

4 PM

Running 26:46 intensity: (25:16 @2) + (1:30 @4) 5.27 km (5:05 / km) +63m 4:48 / km
ahr:158 max:185 shoes: Saucony Triumph 4

Easy shake out with a couple of stair sprints. Nice evening out after a busy day.

Wednesday Apr 17 #

5 PM

Running 1:02:42 [2] 12.99 km (4:50 / km) +167m 4:32 / km
ahr:149 max:181 shoes: Saucony Jazz (Grey)

Easy run out to Harpole with Treb and Duncan. Slightly longer than I expected, but a nice evening.

Tuesday Apr 16 #

12 PM

Running 20:22 [2] 4.7 km (4:20 / km) +54m 4:06 / km
ahr:99 max:176 shoes: Saucony Jazz (Grey)

6 PM

Running warm up/down 9:47 [2] 2.24 km (4:22 / km)
ahr:121 max:156 shoes: Saucony Jazz (Grey)

Soaked through after about a minute.

Running intervals 25:40 [4] 6.62 km (3:53 / km)
ahr:151 max:189 shoes: New Balance RC800

Intervals - 1km, 3km, 2x1km.

Got there a bit late and the others had cracked on with the full session (2x3km, 2km 1km) as the heavens had opened and a monsoon had hit, so jumped in on the first km. Then led the 3km, and picked it up a bit on the final kms, after Alistair decided to drop the 2km for a single.

Legs felt a bit naff to start, but got going and felt pretty decent on the final km.

Running warm up/down 14:00 [2] 3.11 km (4:30 / km) +18m 4:23 / km
ahr:155 max:174 shoes: Saucony Jazz (Grey)

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