Attackpoint - performance and training tools for orienteering athletes

Training Log: willgardner

In the last 7 days:

activity	#	time	miles		km		+m
Running	10	7:46:29	66.55	(7:01)	107.1	(4:21)	687
Core/Strength	2	1:45:16	1.03		1.65
Cycling	1	49:41	10.62	(4:41)	17.09	(2:54)	75
Orienteering	1	45:45	5.64	(8:07)	9.08	(5:02)	115	18c
Total	13	11:07:11	83.83		134.91		877	18c

2:50

0:00

Saturday Sep 19 #

10 AM

Running 30:55 [3] 6.51 km (4:45 / km) +51m 4:34 / km
ahr:143 max:170

Friday Sep 18 #

7 AM

Core/Strength 40:00 [3]

4 PM

Running 30:09 [3] 6.27 km (4:48 / km) +49m 4:37 / km
ahr:145 max:169

Thursday Sep 17 #

6 PM

Running 26:15 [3] 4.76 km (5:31 / km) +38m 5:19 / km
ahr:135 max:160

Running 15:00 [3] 4.5 km (3:20 / km)
ahr:165 max:184

Running 15:41 [3] 3.34 km (4:41 / km) +25m 4:31 / km
ahr:145 max:163

Wednesday Sep 16 #

11 AM

Running 1:00:44 [2] 14.01 km (4:20 / km) +117m 4:10 / km
ahr:149 max:165 shoes: Saucony Triumph 4 (white 2)

Legs feeling pretty battered but not too bad. Enjoying the gorgeous weather by the canal.

6 PM

Orienteering 45:45 [2] ** 9.08 km (5:02 / km) +115m 4:44 / km
ahr:144 max:162 18c shoes: NVii Terra TT

Using the new maps Duncan and I made in April in The Firs for some actual O now the bracken is starting to recede a bit. Still a bit high and nettley in place, but in a month or so it should be great. A couple of updates needed in places.

Tuesday Sep 15 #

10 AM

Running 27:14 [2] 6.01 km (4:32 / km) +75m 4:16 / km
ahr:147 max:161 shoes: Saucony Triumph 5

Easy yog to shake out the doms from yesterday.

5 PM

Running warm up/down 21:57 [2] 3.79 km (5:47 / km) +35m 5:32 / km
ahr:136 max:162 shoes: Nike Zoom Rival Fly

Running intervals 38:12 [4] 10.7 km (3:34 / km) +16m 3:33 / km
ahr:171 max:185 shoes: Nike Zoom Rival Fly

Intervals - 15min (3), 10x1min (1min).

With Ben and Duncan on the back road. Legs feeling pretty wrecked from yesterday’s plying, so not feeling snappy, but felt strong and like I was holding good form.

7 PM

Running warm up/down 20:05 [2] 4.39 km (4:35 / km) +32m 4:25 / km
ahr:151 max:165 shoes: Nike Zoom Rival Fly

Monday Sep 14 #

11 AM

Running 41:04 [2] 9.53 km (4:19 / km) +82m 4:08 / km
ahr:146 max:162 shoes: Saucony Triumph 5

Easy; calves pretty ruined still.

5 PM

Running 18:38 [2] 4.01 km (4:39 / km) +39m 4:26 / km
ahr:143 max:154 shoes: Ascis GT-1000

Easy before S&C; to avoid some cows I veered off path though a slightly boggy bit, or at least I thought just slightly. Until I went up to my knees in cow muck and bog, glorious! Had to hose myself down before heading off.

Core/Strength 1:05:16 [3] 1.65 km (39:32 / km)
ahr:114 max:170 shoes: INOV-8 f-lite 195

Damien’s S&C:

- 2x12 hamstring push backs, per leg.
- 4x60s random planks/press-ups/holds, to keep it fresh. Good way of making time go fast, not know what was coming.
- 4x 90s of 60s SL squats, 30s SL burpee, run 50m and into the next leg. Grim.
2x 45s arch leg raises into 45s leg throw-ups. 2 sets.
3x90s/100s of 4 deep squat jumps, into sideways high knee shuttles: out, back to centre, into the next jumps, then head the opposite direction. Hard to hold form and keep it snappy.

Sunday Sep 13 #

9 AM

Running long 2:00:35 [2] 29.27 km (4:07 / km) +129m 4:02 / km
ahr:156 max:171 shoes: Nike Peg 36

Long run out to Richmond park for a loop and then back. With S on the bike to start with and then met at the end of the loop at the view point. Pretty roasting out there, London is stifling!

No Courtney Lawes spotted this week, Gordon Ramsey on a brackeny cut-through instead.

8 PM

Cycling 49:41 [3] 17.09 km (2:54 / km) +75m 2:51 / km
ahr:123 max:152

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