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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running9 8:06:56 66.76(7:18) 107.44(4:32) 1169
  Orienteering2 1:15:01 10.72(7:00) 17.26(4:21) 33116c
  Total9 9:21:57 77.49(7:15) 124.7(4:30) 1202116c
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Sunday Aug 19 #

2 PM

Running 1:22:13 intensity: (36:35 @2) + (45:38 @3) 20.08 km (4:06 / km) +150m 3:57 / km
ahr:162 max:199 shoes: Saucony Enduro (Green)

Down to Brockhall, along the canal to Heyford and back up to Home. Did 45-minutes at low-end, feeling quite strong on the canal. Sweating absolute buckets though!

Saturday Aug 18 #

11 AM

Running warm up/down 6:55 [2] 1.25 km (5:32 / km) +15m 5:14 / km
ahr:152 max:170 shoes: New Balance Vazee Pace (Grey)

Orienteering 35:10 [3] **** 8.0 km (4:24 / km) +13m 4:22 / km
ahr:154 max:181 66c shoes: New Balance Vazee Pace (Grey)

Sprint training with Duncan in a suitably filthy British housing estate in Clifton - oh how I have missed them! Had to run the first course, whilst planning a second which was then just windows on the control circles. Found it very difficult as a re-introduction into sprint training. Great fun though and suitably mind-boggling.

Running warm up/down 8:37 [2] 1.71 km (5:02 / km) +12m 4:52 / km
shoes: New Balance Vazee Pace (Grey)

2 PM

Orienteering intervals 39:51 intensity: (4:05 @1) + (35:46 @4) *** 9.26 km (4:18 / km) +20m 4:15 / km
ahr:165 max:182 50c shoes: Ascis Piranha

Three sprint courses on Clifton NTU campus. Raced it as opposites with Duncan before a head to head on the final course. Great fun, and though I missed a couple of better routes, I was pleased with the nav in general, and how I committed to the routes I had chosen. Good fun and enjoyable planning.

Times: of 12:25, 12:22 and 10.50.

Running warm up/down 8:08 [2] 1.42 km (5:45 / km) +9m 5:34 / km
ahr:151 max:176 shoes: New Balance Vazee Pace (Grey)

Running warm up/down 5:56 [2] 1.24 km (4:47 / km) +10m 4:36 / km
shoes: New Balance Vazee Pace (Grey)

Friday Aug 17 #

Note

Final round of cardiology appointments this morning, getting an echo done. Other than a benign issue (“funky electrics” as the consultant called it) no major problems and I’m not going to drop down dead just yet. So no more worrying and I’m looking forward to getting back to some business this winter.
4 PM

Running 1:20:28 [2] 17.52 km (4:36 / km) +279m 4:15 / km
ahr:146 max:162 shoes: Saucony Enduro (Green)

Feeling quite sluggish after a busy morning in various small hospital rooms. Hit up a couple of new footpaths, and was moving ok by the end.

Thursday Aug 16 #

12 PM

Running 34:58 [2] 8.02 km (4:22 / km) +93m 4:07 / km
ahr:163 max:188 shoes: Saucony Enduro (Green)

7 PM

Running warm up/down 27:15 [2] 4.54 km (6:00 / km) +29m 5:49 / km
ahr:137 max:176 shoes: New Balance Vazee Pace (Grey)

Running intervals 14:08 [4] 3.0 km (4:43 / km) +2m 4:42 / km
ahr:149 max:209 shoes: Saucony Velocity 5

Short intervals session to get some sharpness in - 3x (2x300m (100m jog)).

Running warm up/down 15:10 [2] 3.41 km (4:27 / km) +19m 4:19 / km
ahr:150 max:158 shoes: New Balance Vazee Pace (Grey)

Wednesday Aug 15 #

2 PM

Running long 1:56:34 [2] 26.02 km (4:29 / km) +321m 4:13 / km
ahr:153 max:169 shoes: Saucony Enduro (Green)

Not been on it the last couple of days, feeling a bit rough, but what better way to kick a rut than a long run in the sun.

Tuesday Aug 14 #

7 PM

Running 46:12 [3] 10.39 km (4:27 / km) +137m 4:10 / km
ahr:148 max:183

Monday Aug 13 #

6 PM

Running 40:22 [3] 8.85 km (4:34 / km) +93m 4:20 / km
ahr:150 max:177

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