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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running5 3:47:51 31.38(7:16) 50.5(4:31) 459
  Orienteering2 1:10:21 8.5(8:17) 13.68(5:09) 24172c
  Core/Strength2 1:09:11
  Total7 6:07:23 39.88 64.18 70072c
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Thursday Dec 13 #

Note
(rest day)

Post-work Christmas party in London; haven't had a day off since middle of October so perfect time to invest and rest.

Wednesday Dec 12 #

6 AM

Running 35:00 [2] 8.28 km (4:14 / km)

Core/Strength 44:11 [3]

Down in London for the work Christmas party, so training over the next 24hrs could be limited. Good job I planned in a rest week...

Tuesday Dec 11 #

7 AM

Running 20:15 [2] 4.48 km (4:31 / km) +41m 4:19 / km
ahr:161 max:186 shoes: Saucony Triumph 4

Easy does it.
5 PM

Running warm up/down 22:21 [2] 3.96 km (5:39 / km) +7m 5:36 / km
ahr:132 max:171 shoes: Ascis Cumulus

Running tempo 41:23 [4] 10.73 km (3:51 / km) +204m 3:31 / km
ahr:161 max:188 shoes: Ascis Cumulus

20min tempo around the estate followed by 8x1min hills up to Hardingstone. Felt pretty poor before hand, but was actually moving ok for the whole thing. Another one ticked off.

Running warm up/down 15:24 [2] 3.31 km (4:39 / km) +5m 4:37 / km
ahr:151 max:175 shoes: Ascis Cumulus

Monday Dec 10 #

5 PM

Running 1:07:50 [2] 15.11 km (4:29 / km) +192m 4:13 / km
ahr:166 max:183 shoes: Saucony Triumph 4

Looping around in Brackmills to pick up some climb. Just rolling along.
9 PM

Core/Strength 25:00 [3]

Sunday Dec 9 #

11 AM

Running warm up/down 10:31 [2] 2.01 km (5:14 / km) +4m 5:10 / km
ahr:131 max:164 shoes: X-Talon 225 (Green)

Orienteering tempo 39:26 [4] *** 7.94 km (4:58 / km) +65m 4:46 / km
ahr:162 max:183 36c shoes: X-Talon 225 (Green)

OD Club Champs - focus was on exit direction, and generally worked well. Lost focus a couple of times on a couple of controls in the middle.

Running 15:07 [2] 2.61 km (5:47 / km) +5m 5:44 / km
ahr:112 max:167 shoes: X-Talon 225 (Green)

2 PM

Orienteering hills 30:55 [3] *** 5.74 km (5:23 / km) +176m 4:40 / km
ahr:136 max:183 36c shoes: X-Talon 225 (Green)

Popped over to Burton Dassett for Hill-O-reps. 5 reps up to the mine works, with the first 4 being on the normal map and the final on the ultra sprint map.

Lungs and legs not enjoying the hill rep, and made the nav suitably tough on the top.

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