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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running9 5:42:24 44.03(7:47) 70.86(4:50) 568
  Orienteering3 2:15:58 17.12(7:56) 27.56(4:56) 29665 /78c83%
  Core/Strength2 1:29:37
  Drills3 48:30 2.42(20:04) 3.89(12:28) 2
  Spinning1 20:02
  Total10 10:36:31 63.57 102.31 86665 /78c83%
averages - weight:64kg
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Tuesday Mar 28 #

11 AM

Running 20:06 [2] 4.2 km (4:47 / km) +34m 4:36 / km
shoes: Mizuno Wave Rider (blue)

Legs sluggishly moving around the Little Brington Loop.
7 PM

Running warm up/down 14:42 [2] 3.26 km (4:31 / km)
shoes: Mizuno Wave Rider (blue)

Drills warm up/down 12:56 [1] 1.09 km (11:52 / km)
shoes: Mizuno Wave Rider (blue)

Running intervals 17:35 [4] 4.18 km (4:12 / km)
shoes: Mizuno Wave Rider (blue)

Intervals - 200-300-400-500-600-500-400-300-200m, all off a minutes rest.

Feeling tired and a bit run down, so switched this weeks and next weeks sessions around as this was a bit shorter. Felt pretty comfy on the first few, feeling good going through the 400 in 65, but the lactic acid started to build up on the 6 and suffer in the wind on the last couple. Lungs seemed to be working a bit harder than usual, weird.

Running warm up/down 11:27 [2] 2.26 km (5:04 / km)
shoes: Mizuno Wave Rider (blue)

Monday Mar 27 #

3 PM

Spinning warm up/down 20:02 [1]

Core/Strength 42:43 [3]

Legs feeling quite tired, but not too bad. Debating a run later, maybe just a short one.
7 PM

Running 45:15 [2] 9.04 km (5:00 / km) +89m 4:46 / km
shoes: X-talon 220 - purple/blue

Easy run around the moors, feeling tired and just plodding along.

Sunday Mar 26 #

12 PM

Running warm up/down 31:40 [2] 3.75 km (8:27 / km) +38m 8:02 / km
shoes: VJ Bold 8's

Orienteering race 35:39 [4] *** 6.72 km (5:18 / km) +205m 4:36 / km
spiked:19/24c shoes: VJ Bold 8's

Midlands Champs - 1st.

Feeling shattered warming up, but not as bad as I expected. Started well, getting the first 3 nicely (though could have gone straighter over the field to 2), then chose a bad route to 4 going left and too high, losing 30 seconds. Nailed 5-8, and got 9 relatively well entering the greener sections, losing maybe 10 seconds instead of anymore. Lost around 40secs on 10, getting my direction wrong on my bearing and going way too far left, then messed up the exit to 11 again going left (maybe 15-20secs lost). Ok through the rest in this greener section, just a bit slow. Bit confused about the distinct tree at 16 I thought there was an extra one, but not really losing much time for the rest. Too far left on 19, maybe 15secs again lost, but I started to move a bit better coming through to the end, just a little bit right on the final control.

Surprised it didn't go quicker, as I reckon I lost 1.30-2mins on mistakes that I can pick out. I got very hungry pretty soon after finishing, so I think I got my eating wrong as well (or maybe didn't eat enough after yesterday and was suffering for it?), which could explain why I was feeling pretty lethargic in the legs and didn't feel like I could hit my top running speed (seems I was losing time on just running on legs like 18 to people in trains and such). Good fun though, and the nav is improving.

Running warm up/down 12:50 [2] 2.11 km (6:05 / km) +14m 5:53 / km
shoes: VJ Bold 8's

Saturday Mar 25 #

9 AM

Running warm up/down 6:07 [2] 1.21 km (5:03 / km) +16m 4:44 / km
shoes: X-talon 190's (blue)

Orienteering race 14:32 [4] *** 3.64 km (4:00 / km) +16m 3:54 / km
spiked:18/22c shoes: X-talon 190's (blue)

Pre-running the JWOC Sprint test race. Started ok, but felt quite sluggish - not a particularly great warm up. Generally pretty good on the nav, but missed some quicker lines and quicker routes: wiggling to 4 a bit, going right to 7 and not left, a bit of time lost missing the crossable wall on 16, and going down a dead end to 21.

Orienteering 15:30 [3] 3.4 km (4:34 / km) +8m 4:30 / km
shoes: X-talon 190's (blue)

Shadowing Charlotte around the Women's test race with a GoPro - pretty disconcerting not being able to look at the map at all.

Running warm up/down 22:00 [2] 3.95 km (5:34 / km) +21m 5:26 / km
shoes: X-talon 190's (blue)

1 PM

Orienteering 30:30 [1] 4.06 km (7:31 / km) +20m 7:20 / km
shoes: Mizuno Wave Rider (blue)

Shadowing the local MP from Rugby around the novice course at the Rugby Urban event, doing my bit for orienteering. He seemed to really enjoy it, a nice bonus!

Orienteering race 39:47 [4] *** 9.74 km (4:05 / km) +47m 3:59 / km
spiked:28/32c shoes: X-talon 190's (blue)

Rugby Urban event. Pretty knackered so wasn't too keen, so I decided to just cruise around. Stopped after one to discuss continuing with Dad. I did, just to get around to some of the technical stuff. Generally I was navigating well, just a couple of slower routes. Screwed up 22 going into the hospital at the end. Very hungry by the end, a long day!

Running warm up/down 9:51 [2] 1.76 km (5:36 / km) +4m 5:32 / km
shoes: Mizuno Wave Rider (blue)

A couple of laps of the track with Potts.

Friday Mar 24 #

11 AM

Running warm up/down 20:00 [2] 4.43 km (4:31 / km) +40m 4:19 / km
shoes: Mizuno Wave Rider (blue)

Core/Strength 46:54 [3]
weight:64kg

Splitting up the day before meetings with the gym. Tough on the deadlifts, feeling it by the end!

Running 10:04 [2] 2.26 km (4:27 / km) +5m 4:24 / km
shoes: Mizuno Wave Rider (blue)

5 PM

Running 28:37 [2] 6.36 km (4:30 / km) +42m 4:21 / km
shoes: Mizuno Wave Rider (blue)

Easy around the Althorp loop then some drills. Just a quick session but the plyo was sore.

Drills 28:12 [1] 2.27 km (12:25 / km)
shoes: Mizuno Wave Rider (blue)

Running 5:39 [2] 1.17 km (4:50 / km) +15m 4:32 / km
shoes: Mizuno Wave Rider (blue)

Thursday Mar 23 #

4 PM

Running warm up/down 11:14 [2] 2.47 km (4:33 / km) +28m 4:18 / km
shoes: Mizuno Wave Rider (blue)

Drills warm up/down 7:22 [1] 0.53 km (13:54 / km) +2m 13:39 / km
shoes: Mizuno Wave Rider (blue)

Running intervals 1:01:04 [4] 15.8 km (3:52 / km) +190m 3:39 / km
shoes: Mizuno Wave Rider (blue)

Intervals - 10min threshold, 15x1min hill reps, 10min threshold (I think just over 10 on this one, 10.10).

Legs not feeling too bad, but body a bit tired from swimming. Started pretty well on the 10, feeling comfortable with the wind on my back, before the turn at 6 minutes. Enjoyed the hill reps, getting around 300m on each one. Suffered on the final 10, especially on the turn back into the wind. 5 minutes between the first 10 and the hills, 4 between the hills and the second 10. Hamstring a bit gripey, but not too bad. Glad to get through this as I was dreading it all day, thought I could get further on the 3's so stuff to work on, but survived a lot better than the similar session I did a month or so ago.

Distances for the 10's: 3.06k, 3.03k.

Running warm up/down 14:13 [2] 2.65 km (5:22 / km) +32m 5:04 / km
shoes: Mizuno Wave Rider (blue)

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