Attackpoint - performance and training tools for orienteering athletes

Training Log: willgardner

In the last 7 days:

activity	#	time	miles		km		+m
Running	7	5:26:41	42.08	(7:46)	67.72	(4:49)	561
Orienteering	3	1:51:47	11.55	(9:41)	18.59	(6:01)	222	19 /	88c	21%
Core/Strength	2	1:10:00
Drills	3	17:57	0.71	(25:20)	1.14	(15:45)
Total	10	8:46:25	54.34		87.45		783	19 /	88c	21%

2:31

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Tuesday Oct 17 #

9 AM

Running 23:35 [2] 4.73 km (4:59 / km) +34m 4:49 / km
shoes: Mizuno Seyonara (Orange)

Sluggish getting up, but needed a bit of extra sleep. Hot already even this early.

Monday Oct 16 #

9 AM

Running 55:38 [2] 11.3 km (4:55 / km) +139m 4:38 / km
shoes: Mizuno Seyonara (Orange)

Easy morning run with Mikkel and Pete. Sluggish to start but got moving after about 10 minutes. Hamstring a bit tight again after a couple of days without doing the exercises; just a blip hopefully.

2 PM

Core/Strength 45:00 [3]

Core and rehab.

5 PM

Orienteering 50:59 [1] *** 6.55 km (7:47 / km) +137m 7:03 / km
25c shoes: Ascis Fuji Renegade 2

Group exercise at Bohourny Ghurk for Mikkel's last session in Aus. Really cool area, will definitely have to come back!

Saturday Oct 14 #

1 PM

Running warm up/down 10:15 [2] 2.4 km (4:16 / km)
shoes: Mizuno Seyonara (Orange)

Drills warm up/down 3:08 [1] 0.3 km (10:27 / km)
shoes: Ascis Piranha

Orienteering race 13:49 [4] **** 3.6 km (3:50 / km) +30m 3:41 / km
spiked:19/24c shoes: Ascis Piranha

Sprint into Spring, race 1 - Melbourne Uni.

Pretty good race, aimed to have a plan for every leg prior, and worked well in general. Lost time on 3 - losing focus on the long leg and starting to look for the control early (also chose a route which I reckon was too twisty), 6 - missing the shorter route to the right, and 14 exiting the control the slower way to the right. Won though which is a bonus.

Running 24:53 [2] 4.27 km (5:50 / km) +30m 5:38 / km
shoes: Mizuno Seyonara (Orange)

Shadowing around the SIS courses with a headcam.

Orienteering 21:05 [2] ***** 3.52 km (5:59 / km) +20m 5:49 / km
21c shoes: Mizuno Seyonara (Orange)

Pete's Danger Zone's exercises around Melbourne Uni. Pretty tough on the map memory sections. Doing a bit of shadowing in there as well.

Running warm up/down 6:07 [2] 1.29 km (4:44 / km) +9m 4:35 / km
shoes: Mizuno Seyonara (Orange)

Friday Oct 13 #

2 PM

Running 1:14:06 [2] 15.18 km (4:53 / km) +106m 4:43 / km
shoes: Mizuno Seyonara (Orange)

Around the Yarra south to the bridge we went to on our first run. Feeling a bit groggy and like I'm fighting off a cold in the background. Nice and easy, just ticking along. Saw a load of Flying Foxes in a set of trees - they're huge things!

Thursday Oct 12 #

12 PM

Running warm up/down 18:41 [2] 3.91 km (4:47 / km) +24m 4:38 / km
shoes: Mizuno Seyonara (Orange)

Drills warm up/down 6:00 [1] 0.41 km (14:38 / km)
shoes: Mizuno Seyonara (Orange)

Running intervals 29:04 [4] 7.57 km (3:50 / km) +57m 3:42 / km
shoes: Mizuno Seyonara (Orange)

Intervals - 10x2min (1min).

Tried to keep on grass if I could and mix up the terrains to make it a bit mre like a cross-country session. Started around Fairfield Park, then over the park bridge and along the mtb path. Reps 6-8 the pace dropped on the more technical path, especially when 8 went up some stairs - lactic acid city.

Running warm up/down 14:45 [2] 3.04 km (4:51 / km) +27m 4:39 / km
shoes: Mizuno Seyonara (Orange)

Wednesday Oct 11 #

11 AM

Running 57:02 [2] 12.07 km (4:44 / km) +116m 4:31 / km
shoes: Mizuno Seyonara (Orange)

Easy mileage in the valley. Tried to get to Darebin park but the workmen on the bridge were blocking the way, so looped back and tried to find some of the trials from Monday.

2 PM

Core/Strength 25:00 [3]

5 PM

Running warm up/down 10:37 [2] 1.56 km (6:48 / km) +19m 6:25 / km
shoes: Mizuno Seyonara (Orange)

Control hanging.

Orienteering (Corridor) 13:17 [2] 2.42 km (5:29 / km) +11m 5:22 / km
shoes: Mizuno Seyonara (Orange)

Sprint corridor at Deakin Uni - made it slightly too narrow but it made it a challenge.

Drills 8:49 [1] 0.43 km (20:30 / km)
shoes: Mizuno Seyonara (Orange)

Orienteering intervals 12:37 [4] **** 2.5 km (5:03 / km) +24m 4:49 / km
18c shoes: Mizuno Seyonara (Orange)

Two sprint-O reps. Sluggish legs and the dying light made it trick. Struggled to plan ahead though which is something to work on.

Running warm up/down 1:58 [1] 0.4 km (4:55 / km)
shoes: Mizuno Seyonara (Orange)

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