Attackpoint - performance and training tools for orienteering athletes

Training Log: willgardner

In the last 7 days:

activity	#	time	miles		km		+m
Running	7	5:19:24	43.68	(7:19)	70.3	(4:33)	203
Orienteering Race	1	1:28:43	9.54	(9:18)	15.35	(5:47)	320	12 /	19c	63%
Core/Strength	1	49:20
Drills	2	15:47	0.81	(19:32)	1.3	(12:08)
Total	7	7:53:14	54.03		86.95		523	12 /	19c	63%

2:30

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Wednesday Jun 20 #

2 PM

Running warm up/down 13:37 [2] 3.21 km (4:15 / km) +11m 4:10 / km
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 3:57 [1] 0.4 km (9:52 / km)
shoes: New Balance Vazee Pace (Grey)

Running tempo 30:50 [4] 8.6 km (3:35 / km) +49m 3:29 / km
shoes: New Balance Vazee Pace (Grey)

5-Mile tempo on the Brampton Valley Way.

Quads felt pretty rough after yesterdays gym, but I wanted to get back with sessions, especially after I didn't get the date of the next 5-miler right... (thought it was yesterday).

Went out to Kelmarsh Tunnel and back. Felt pretty tough at the turn around at the tunnel, but got a bit of a second wind in the final 1.5 miles. GPS was skipping a bit, but I was a bit off the planned pace anyway, but something to work down from. Some good motivation from Jukola at the moment and the runs which the lads had on first leg - I've finally caught up on it after missing it all while I was sleeping before my leg!

Running warm up/down 30:12 [2] 6.61 km (4:34 / km)
shoes: New Balance Vazee Pace (Grey)

Tuesday Jun 19 #

3 PM

Running 1:01:30 [3] 16.15 km (3:48 / km) +143m 3:39 / km
shoes: New Balance Vazee Pace (Grey)

Razzed over to the gym to kick the body back into gear. Didn't feel great but got it done.

Core/Strength 49:20 [3]

Monday Jun 18 #

Note
(rest day)

Long day travelling home. Finally had a smooth travel day for once.

Sunday Jun 17 #

12 AM

Running warm up/down 20:35 [2] 3.15 km (6:32 / km)
shoes: VJ Bold 9

Orienteering Race race 1:28:43 [4] *** 15.35 km (5:47 / km) +320m 5:14 / km
spiked:12/19c shoes: VJ Bold 9

Jukola Long Night.

Disappointing race. Started well but missed in the circle. I guess I got panicked after tis, and was trying to catch up, whereas actually others in the train had missed as well. Took a risk on 5 going straight and I failed - technique just not up to scratch at night in this terrain. Some misses in the circle a few time in the rest of the course but the damaged had been done.

It was nice to do a different leg for a change and I would like to come back and do this leg again, but left the relay this year feeling pretty disappointed in my result after throwing away the hard work done by Dima and Rhys. TIme now to get back to some proper training and build to the end of the season.

Running warm up/down 21:39 [2] 2.76 km (7:51 / km)
shoes: VJ Bold 9

4 PM

Running 19:34 [2] 3.95 km (4:57 / km)
shoes: Mizuno Wave Rider 20 (Black)

Easy shake out from the Ferry terminal with Brodie to get the legs moving and have a good catch up.

Saturday Jun 16 #

3 PM

Running 44:23 [2] 8.21 km (5:24 / km)
shoes: Mizuno Wave Rider 20 (Black)

Thursday Jun 14 #

10 AM

Running 37:12 [2] 7.72 km (4:49 / km)
shoes: Mizuno Wave Rider 20 (Black)

7 PM

Running warm up/down 11:55 [2] 2.54 km (4:41 / km)
shoes: New Balance Vazee Pace (Grey)

Drills warm up/down 11:50 [1] 0.9 km (13:09 / km)
shoes: New Balance Vazee Pace (Grey)

Running intervals 17:21 [4] 5.0 km (3:28 / km)
shoes: New Balance Vazee Pace (Grey)

Quarters Session with Rob, with an extra 200m float to start to get it to 5km.

46s on the float, and Rob wanted 80s on the 4's, but I went a few seconds faster, though not all out so as to get the legs turning over for Saturday. Blew out a few cobwebs and nice to be back on the track.

Running warm up/down 10:36 [2] 2.4 km (4:25 / km)
shoes: New Balance Vazee Pace (Grey)

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