Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: willgardner

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  x-training20 13:21:17 241.44 388.562c
  Physio Exercises14 6:50:00
  Core Stability9 5:01:00
  Orienteering3 3:06:26 12.11(15:24) 19.49(9:34) 47852c
  Cycling3 2:31:03 21.22(7:07) 34.15(4:25) 181
  Stretching6 2:18:00
  Swimming1 41:00 1.34(30:41) 2.15(19:04)
  Running2 20:00 2.16(9:15) 3.48(5:45)
  Total54 34:08:46 278.27 447.83 65954c
  [1-5]49 32:30:46

«»
2:45
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Feb 29, 2012 #

Note
(rest day)

First of an easy coule of days to let me body just recuperate a bit. Up to sheffield later to see Kim.
C • Are you back for good then? 2

Tuesday Feb 28, 2012 #

Note

I think, looking back over the last week, I've done a lot. The next few days are just going to be about resting and getting thi knee truely dealt with so I'll have an accurate time scale of how long it will be before I'm able to run properly again. (Though I'm looking at the weekend/monday, because apart from the mishap earlier I'm feeling good :) a couple of days rest and I reacon I could be there, but we'll see)
8 AM

Physio Exercises 40:00 [1]

Legs feeling fine today. Much better in fact. May try a run later :)
9 AM

Stretching 15:00 [0]
(injured)

Just stretching out the gluts and ITB, with a bit of massage. Feeling good :)
1 PM

Core Stability 40:00 [2]

3 PM

Running 10:00 [1] 1.48 km (6:45 / km)
(injured)

Legs felt stiff but wanted to see if I could run. Was going well intill exactly 5 minutes when knee suddenly hurt. Just walked/jogged back. Hopefully I'll know how long it will actually be tomorrow when I see Kim.
5 PM

x-training warm up/down (cycling) 20:00 [2] 8.2 km (2:26 / km)

Knee felt ok doing this. Really pissed off about earlier!
6 PM

x-training tempo (cycling) 30:00 [3] 16.47 km (1:49 / km)

Not so much tempo really. Didn't feel like I could really push, even though my legs didn't feel like they were working that hard. Pretty boring as well. Not enjoying todays training!

x-training warm up/down (cycling) 10:00 [2] 4.43 km (2:15 / km)

Very unenfused. Normally would have felt the urge to do some intervals at the end, but not today. Hopefully will finally get an answer to this tomorrow with Kim, and then hopefully my spirits will pick up a bit with a visit to shuoc, to see what the university has to offer.

Monday Feb 27, 2012 #

Note
(rest day)

Having a day off today. Legs are feeling tired and worked after the last few days. Also starting work again today. Right quad a bit stiff today, another reason for some rest.
1 PM

Physio Exercises 40:00 [1]
(injured)

2 PM

Stretching 40:00 [1]

Feeling a bit stiff. But bit better after all this.

Sunday Feb 26, 2012 #

9 AM

Physio Exercises 30:00 [1]

Just a short one then off to the gym.
11 AM

x-training warm up/down (cycling) 15:00 [2] 7.21 km (2:05 / km)

x-training tempo 30:00 [4] 17.44 km (1:43 / km)
ahr:162 (injured)

Tempo session. Went through 5km in 8.56 and 10km in 17.35. Legs were feeling pretty tired but kept the rpm up well. Averageof around 105. So despite tiredness feeling good.
12 PM

x-training warm up/down 5:00 [1] 1.77 km (2:49 / km)

Easy between the two sessions.

x-training intervals (cycling) 10:00 [4] 5.75 km (1:44 / km)
ahr:165

Speed intervals again. Legs were dead by the end!

x-training warm up/down (cycling) 5:00 [2] 1.7 km (2:56 / km)

Saturday Feb 25, 2012 #

Note

JK relay team looks good. Stepping it up to Men's Premier. Shuoc could have some trouble!
C • You mst fucking joking 6
8 AM

Physio Exercises 40:00 [1]
(injured)

Knee felt a lot better this morning. No pain when waking up or walking. Seems like Treb's and Ralph's advice yesterday may just have done the trick!
11 AM

x-training warm up/down (cycling) 10:00 [2] 3.78 km (2:39 / km)

x-training long (cycling) 1:05:00 [3] 34.78 km (1:52 / km)
ahr:141 (injured)

Early session today after watching some of the Duathlon at Althorp. Legs feel tired after yesterday but went slightly further, so that's good.

Through 20km in 36.25 and did 32.75 in the hour. Includes 5 minute warm down. Round the world, same as yesterday.
12 PM

x-training intervals (cycling) 10:00 [4] 5.75 km (1:44 / km)
ahr:163 (injured)

Speed intervals. Legs feeling it, but glad I did them.

x-training warm up/down (cycling) 5:00 [2] 1.92 km (2:36 / km)

Easy warm down.

Friday Feb 24, 2012 #

10 AM

Physio Exercises 40:00 [1]

Core Stability 20:00 [2]
(injured)

Knee sore, maybe slept on it funny. Not sure really.
1 PM

Stretching 20:00 [0]

7 PM

x-training long (cycling) 1:01:00 [3] 32.5 km (1:53 / km)
(injured)

Good hour on the bike. Keeping it just about over 100rpm for the whole thing. Just started to slip in the last 10mins. Feeling quite good. Knee felt a lot better than earlier.

Thursday Feb 23, 2012 #

9 AM

Physio Exercises 40:00 [2]

10 AM

Core Stability 20:00 [2]

7 PM

x-training long (cycling) 1:00:00 [3] 30.02 km (2:00 / km)
(injured)

Was a bit late getting there because I forgot my top. Knee just stiff, but been sore generally all day. Still feels better though.

Wednesday Feb 22, 2012 #

1 PM

Physio Exercises 40:00 [2]
(injured)

Lounged about a bit this morning so did this after lunch. Added in some of the exercises Speakey showed me how to do yesterday. Knee was stiff and sore this morning, but feels much better now.
3 PM

Core Stability 40:00 [3]

5 PM

x-training warm up/down (cycling) 17:00 [2] 5.91 km (2:53 / km)

x-training hills (cycling) 23:00 [3] 12.82 km (1:48 / km)

Cascades session.
6 PM

x-training intervals (cycling) 12:00 [4] 12.8 km (56 / km)

Speed intervals.

Tuesday Feb 21, 2012 #

Note
(injured)

Traveling back from POM. Just walked up to the start to get the map, and walked back down through the middle of the area. Looked pretty physical today, and saw a few elites looking a bit lost (always nice to see them doing it as well!) Just missed the start of the chasing start, but got back in time for the mass start and the culmination of the mens race. It was pretty exciting in the end with Scotia doing really wellcoming through to take 3rd.

Back really late so rest in the morning tomorrow then off to the gym.

Monday Feb 20, 2012 #

4 PM

Note
(injured)

Just walked to get my map and back today. Knee feeling better. Still sore.
5 PM

x-training warm up/down (cycling) 15:00 [2] 5.85 km (2:34 / km)

Easy warm up.

x-training tempo (cycling) 14:28 [4] 7.51 km (1:56 / km)

Tempo ride. Quads feeling sore by the end. Quicker through 5km than yesterday though.

x-training warm up/down (cycling) 11:00 [1] 4.0 km (2:45 / km)

Didn't do too much today as I got back from the event late.

Physio Exercises 20:00 [2]

Sunday Feb 19, 2012 #

2 PM

Note

Just walked uo to the start to get my map, did the first 2 controls since they were on the way to the underpass, and then walked back to the arena. The course looked really good today, pretty gutted I couldn't do it, but ah well.
Knee stiff and a bit sore. Bit better now.
4 PM

x-training 33:00 [2] 12.0 km (2:45 / km)

On the bike in the gym. Knee feeling ok, if a bit stiff.
5 PM

x-training tempo (cycling) 9:49 [4] 5.0 km (1:58 / km)
(injured)

5km tempo session. Felt like I was pushing it. Aiming to keeping it above 100rpm all the time.

x-training 18:00 [1] 8.0 km (2:15 / km)
2c

Easy end to it. Not sure I like the bike here.
6 PM

Physio Exercises 20:00 [1]
(injured)

Saturday Feb 18, 2012 #

Event: Portugal O'meeting 2012
 
1 PM

Orienteering 1:50:20 [1] *** 10.4 km (10:37 / km) +288m 9:19 / km
ahr:142 20c (injured) shoes: INOV 8 Oroc's

First day of POM. Just jogged/walked round, which was the plan. Jogging until around 4., but walking bits. Then just decided to walk the rest. Should have turned baack after 10. and not done the 11.-16. loop. Pretty annoyed with myself that I did actually! Missed 17. and 18. because they were miles away. Knee was hurting by the end even just walking. Looks like the sprint could be off the cards even walking. Was navigating quite well though. Pretty gutted I couldn't run as it was the kind of stuff I really like.
10 PM

Note

Walked around the sprint race. Was quite a good course, and enjoyed it. Was just loking at choosing the best route choices, and for most of them I think I did that. Just made one mistake going to 3. I didn't see the underpass because of the light. Should have followed Oysterbo but didn't, bad mistake. Rest was ok, just knee was really sore! Started at the same time as Lundanes. Needless to say he was ahead of me at the start, and showered and asleep by the time I was back.

Friday Feb 17, 2012 #

3 PM

Orienteering 29:36 [2] *** 3.49 km (8:29 / km) +40m 8:01 / km
ahr:153 11c (injured) shoes: INOV 8 Oroc's

Just jogging round the model area for the first 2 days. Knee was fine at the beginning but got a bit sore just towards the end. Pretty nice area, apart from the undergrowth which was crap. Not sure I'll be running tomorrow, just walking round.
5 PM

x-training (cycling) 20:00 [1]

Very very easy cycling to loosen out the knee. Then sauna.

Thursday Feb 16, 2012 #

Note
(rest day)

Flew into Portugal today for POM. surprisingly fancy hotel, so off for a sauna. No exercise today, just relaxing before the joys of walking around the events.

Wednesday Feb 15, 2012 #

6 PM

x-training (cycling) 35:00 [2] 17.8 km (1:58 / km)

Just an easy session today snce I'm traveling to POM in the early hours.

x-training intervals (cycling) 10:00 [4] 6.25 km (1:36 / km)
(injured) (rest day)

Speed intervals on the bike. Legs feeling pretty tired after the past few days.
C • Not a rest day 2

x-training warm up/down (cycling) 5:00 [1] 2.0 km (2:30 / km)

Warm down after the intervals.

Tuesday Feb 14, 2012 #

3 PM

Stretching 21:00 [0]

4 PM

Core Stability 20:00 [2]

Physio Exercises 20:00 [1]
(injured)

7 PM

x-training tempo (cycling) 1:14:00 [3] 38.0 km (1:57 / km)

Including a good warm up, plus warm downs after each thing.
8 PM

Running 10:00 [2] 2.0 km (5:00 / km)
(injured) shoes: Brooks Defyance 4

Just an easy jog after the bike. No pain just a little stiff, maybe cause it was after the bike. Glad just to do it again even if it was a short one.

Monday Feb 13, 2012 #

7 AM

Swimming 41:00 [3] 2.15 km (19:04 / km)
(injured)

Early morning swim. First actual swimming I've done for about 2 years. Pretty nice to do it again though.
6 PM

Core Stability 41:00 [2]

Didn't really feel like going to the gym tonight so just did this after the physio earlier. It's improving, but not as fast as I would have liked.

Physio Exercises 20:00 [1]

Sunday Feb 12, 2012 #

11 AM

x-training hills (cycling) 1:18:00 [4] 42.0 km (1:51 / km)
(injured)

Good hard session on the bike in the gym. Working on lots of hill stuff.

Plus 13mins of warming down.
2 PM

Stretching 22:00 [0]

Saturday Feb 11, 2012 #

Event: Alicante Costa Blanca WRE
 

Note

Really gutted that I can't get out and run this morning! Conditions are looking perfect, if a little nippy. Ah well, even though I haven't really done anything outside, I still feel like I've worked more in the last 2 days than in the last week and a half. I think I'm going to come out of this whole thing better than I went in actually (despite losing some running fitness), and my motivation to go for a run has never been higher!
C • You bender 3
9 AM

Core Stability 40:00 [2]
(injured)

10 AM

Physio Exercises 20:00 [2]

Friday Feb 10, 2012 #

9 AM

Cycling 8:00 [1] 3.0 km (2:40 / km)

Quick little dash about to see what the roads looked like.
2 PM

Core Stability 40:00 [2]
(injured)

3 PM

Physio Exercises 20:00 [1]

6 PM

x-training (cycling) 25:00 [3] 13.6 km (1:50 / km)
(injured)

20 minutes on the bike, plus a 5 minute warm down. Knee a bit stiff, and gluts felt worked by the end, after yesterday and today, which is goodbecause that's what I need :)

x-training 13:00 [1]
(injured)

On the hill climber thing. Was just trying it out because I wasn't in there for very long today. Didn't really feel it working that much, but worked up a bit of a sweet so that's good I guess. Might just stick to the bike and do the hills on there. (41 floors climbed, dunno what that relates to really?)

Thursday Feb 9, 2012 #

Note

The X-training begins

So here we go. Had another physio appointment today, and apparently my right knee is out of line with my leg, putting strain on my ITB! So really got to work on the glutes and the ITB to move it back into place. Got some nice thermaband exersises to keep me going, and rolling for the ITB.

Went to the gym for the first time today. Started the x-training now that I know I can really just go for it! It's great to have that tired feeling back in my legs, surprisingly I've missed it. So here we go, ready to start building the fitness back up after a wekk of doing nothing really, and although It hasn't been that long, I feel like I've definitely missed training!
11 AM

Core Stability 40:00 [2]
(injured)

Easy morning core session after physio session.
12 PM

Physio Exercises 20:00 [1]

Started doing some of the physio exersises that I was given today.
C • Your spelling is atrocious. 19
6 PM

x-training (cycling) 35:00 [3] 20.5 km (1:42 / km)
(injured)

First session in the gym. Just put in on hills, was working well by then end. Good to feel the legs working again :)
7 PM

x-training (x-trainer) 17:00 [2] 2.8 km (6:04 / km)
(injured)

Trying out the x-trainer for the first time. Just did 15mins of hills, then 2mins warm down.

Tuesday Feb 7, 2012 #

10 AM

Cycling 1:00:10 [2] 12.01 km (5:01 / km)
(injured)

Went for a bit of an explore on the bike, bit annoying that every road/track came to a dead end!
2 PM

Stretching 20:00 [0]

Monday Feb 6, 2012 #

Note
(injured)

Diagnosis and Prognosis

As feared, it´s the tendons. However, only have to wait until Tuesday until it´s safe for me to run again apparently (But that´s is too long for me to be stuck here, struggling to find ways to get out and x-train, and hating the fact that I can´t run.) However, hitting the x-training hard on thrusday when it´s ok for me to "test" it out running, (but won´t be doing that until I know it´s ok.) Looking forward to getting stuck into it since I now know what the problem is and since I haven´t done any proper biking/swimming in a while. Gunna be an ejoyable couple of weeks, but God how I miss running already! So hears to better luck than the last few weeks :) Buen suerte, y gracias a dios que no es malisimo!!

Oh, and it seems as though I have brought the English weather with me. I was told that there has only been snow here once in the last ten years, and what happens when I arrive, it snows!! Genial :D
C • Cripple 6

Sunday Feb 5, 2012 #

Orienteering race 46:30 [3] *** 5.6 km (8:18 / km) +150m 7:19 / km
21c shoes: INOV 8 Oroc's

Valencian regional championships. Just a tester to see how the knee was feeling, wasn´t expecting any fireworks, and sure enough there were none. Bad mistake to one, not really into the area (wasn´t very nice, mostly just scrub with low trees or green so quite had to read the contours as you can see much. But that´s all there is around here apparently!) Mistake again to no. 3 but then did well on the butterflys. Up to the point the knee was ok, just a couple of minor twinges and stiffness getting going. However on the long leg to 12 the pain started. By the end couldn´t really move out of a slow jog, the run in was embarrasing! Got physio tomorrow the looks like cross-trainings on the bill for the next few weeks, with POM looking in doubt :( however, given the distance it took for the knee to hurt (around 3km) looks like sprint/middle going to be the forteit this year ;) looking forward to the training now the base phase is well and truely down!

Saturday Feb 4, 2012 #

Note
(injured)

Up into the mountains.

Today I moved from the sunny coast up to the mountain village of Onil, 40km north of Alicante. This is where the Spanish club Covilenc are based, as well as JWOCers Antonio Martinez and Andrea Blanes. However, this move has come at a price, despite gaining good training possibilities, and the use of a track, I´ve lost the warmth of the coast. There´s even some snow on the ground up here!! However, this all doesn´t matter seeing as I still haven´t run since tuesday. I will test the knee out at the Regional championships tomorrow but nothing too hard (though I´ll have to try and beat Blanes :P). I´ve got a physio booked for Monday morning, so once I´ve heard what she has to say about it I´ll have some tough choices to make regarding my longterm stay here and the up coming competitions!!

Friday Feb 3, 2012 #

2 PM

Cycling 1:22:53 [2] 19.14 km (4:20 / km) +181m 4:08 / km
(injured)

Testing the knee cycling. Was ok but could still feel that it was there.

Wednesday Feb 1, 2012 #

Note
(injured)

Lots of walking around La Marina, planning courses for Jonny and meeting him at the finish of each one. Went around a supersprint course as well. Then an epic walk back along the beach to Santa Pola to get the bus. Too an absolute age (maybe 3-4 hours), partly because we had to make our way through the Salt flats (illegally) and walk along the road. Knee was sore along the really soft sand! Long day!

« Earlier | Later »