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Training Log: willgardner

In the last 7 days:

activity	#	time	miles		km		+m
Running	9	4:25:48	34.53	(7:42)	55.57	(4:47)	366
Core/Strength	3	1:25:28
Drills	2	29:07	1.45	(20:07)	2.33	(12:30)
Orienteering	1	19:15	2.8	(6:52)	4.51	(4:16)	25	21 /	23c	91%
Total	9	6:39:38	38.78		62.41		391	21 /	23c	91%

2:14

0:00

Friday Jun 23 #

7 AM

Running 40:17 [2] 8.55 km (4:43 / km) +72m 4:31 / km
shoes: Mizuno Wave Rider (blue)

Out and back to the Barn. Trudging along but nice to get myself out of bed for once in a while.

2 PM

Running warm up/down 10:00 [2] 2.1 km (4:46 / km)
shoes: Mizuno Wave Rider (blue)

Core/Strength 38:44 [3]

Running warm up/down 10:00 [2] 2.13 km (4:42 / km)
shoes: Mizuno Wave Rider (blue)

6 PM

Running warm up/down 9:02 [2] 1.78 km (5:04 / km) +11m 4:55 / km
shoes: Mizuno Wave Rider (blue)

Drills 20:42 [1] 1.39 km (14:54 / km)
shoes: Mizuno Wave Rider (blue)

Running warm up/down 5:41 [2] 1.18 km (4:49 / km) +11m 4:36 / km
shoes: Mizuno Wave Rider (blue)

Thursday Jun 22 #

11 AM

Running 28:39 [2] 6.1 km (4:42 / km) +55m 4:30 / km
shoes: Mizuno Wave Rider (blue)

Easy around the Long Copse loop, legs tired but chugging away.

Core/Strength (Yoga) 15:00 [1]

6 PM

Running warm up/down 14:13 [2] 3.15 km (4:31 / km) +39m 4:15 / km
shoes: Mizuno Wave Rider (blue)

Easy warm up, legs a bit domsy from yesterday.

Drills warm up/down 8:25 [1] 0.94 km (8:57 / km)
shoes: Mizuno Wave Rider (blue)

Running intervals 19:17 [4] 4.59 km (4:12 / km) +13m 4:09 / km
shoes: Mizuno Wave Rider (blue)

Intervals - 4x1.30 (30s), 30s (3min between sets).

Not feeling super after yesterday, trying to get a lot more water in me and still feeling dehydrated. Got the legs turning though with this short session, and they felt better for it by the end. Blowing out the grot that's left in the chest.

Running warm up/down 11:37 [2] 2.37 km (4:54 / km) +33m 4:35 / km
shoes: Mizuno Wave Rider (blue)

Wednesday Jun 21 #

11 AM

Running warm up/down 20:02 [2] 4.26 km (4:42 / km)
shoes: Mizuno Wave Rider (blue)

Meetings got shifted about, so popped to the gym pre-lunch instead of post.

Core/Strength 31:44 [3]

Running warm up/down 10:07 [2] 2.15 km (4:42 / km)
shoes: Mizuno Wave Rider (blue)

6 PM

Running warm up/down 8:45 [2] 1.82 km (4:48 / km) +4m 4:45 / km
shoes: X-talon 190's (blue)

Orienteering tempo 19:15 [4] *** 4.51 km (4:16 / km) +25m 4:09 / km
spiked:21/23c shoes: X-talon 190's (blue)

OD event at Coombe Abbey. Nice tempo around the medium course. Pretty good nav, but could have saved a bit running straighter on a couple of controls. I was going to do some reps afterwards but got incredibly faint and was seeing spots just after finishing - 30 degrees is too hot to run in!

C • 30 degrees 2

Running warm up/down 19:26 [2] 3.43 km (5:40 / km) +11m 5:35 / km
shoes: X-talon 190's (blue)

Warm down collecting controls.

Tuesday Jun 20 #

5 PM

Running 42:42 [2] 8.96 km (4:46 / km) +108m 4:30 / km
shoes: Mizuno Wave Rider (blue)

Easy around Harlestone Firs. Chesty not quite as bad as expected, but being sensible - I now seem to have WOC to prepare for. I've not been this excited about racing in a good while!