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Training Log Archive: willgardner

In the 31 days ending Jan 31, 2012:

activity

time

miles

Running

13:53:46

99.39

(8:23)

159.96

(5:13)

1569

Orienteering

5:48:37

37.39

(9:19)

60.18

(5:48)

1187

30 /

117c

25%

Core Stability

2:44:00

Cycling

1:15:30

14.47

(5:13)

23.28

(3:15)

Stretching

1:12:00

Squash

44:09

Total

25:38:02

151.25

243.42

2756

30 /

117c

25%

[1-5]

24:26:02

averages - weight:62.9kg

2:39

0:00

» now

Tuesday Jan 31, 2012 #

3 PM

Orienteering 37:20 [2] **** 4.63 km (8:04 / km) +17m 7:55 / km
8c (injured) shoes: Brooks Defyance 4

The JWOC Middle course of 2002 on Guardamar. Alternating with Jonny who led which leg. Only got to number 8 and came back cause knee was really hurting. Pretty fun course, just really pissed off about this knee! Not doing anything till it's better now!!

Monday Jan 30, 2012 #

2 PM

Running warm up/down 4:34 [2] 0.94 km (4:51 / km) +14m 4:31 / km
shoes: Brooks Defyance 4

Warm up jog before the start of intervals. Knee ok.

3 PM

Orienteering intervals 27:09 [4] *** 5.51 km (4:56 / km) +164m 4:17 / km
ahr:173 (injured) shoes: Brooks Defyance 4

Sprintevals with Jonny around a sprint map we managed to get. Really fun session, some massive climbs! We'd planned a few legs before hand, but planned a few as we went. Knee was feeling a bit stiff to start with, but got a lot better, and was feeling good by the 2nd one! Got a bit bad on the down hill interval, probably because of the impact of the steps, but other than that it was ok :) really fun session!

4 PM

Running warm up/down 7:16 [2] 1.44 km (5:03 / km) +14m 4:49 / km
shoes: Brooks Defyance 4

Warm down jog, knee got stiff at this point. Generally ok throughout the session

Sunday Jan 29, 2012 #

11 AM

Running 7:05 [1] 1.31 km (5:24 / km)
shoes: Brooks Defyance 4

Jog down to the beach. Knee really painful, didn't do the intervals Jonny was doing, just went and chilled on the beach :)

12 PM

Core Stability 10:00 [1]

Saturday Jan 28, 2012 #

11 AM

Running long 1:32:38 [2] 17.74 km (5:13 / km) +120m 5:03 / km
ahr:150 (injured) shoes: Brooks Defyance 4

Long run over to Santa Pola. Followed the trails, and went a bit cross-country, through the town then on to the Salt flats. Bit disappointed that we couldn't get into them and could only go round the edge, so turned back and ran down to the beach, along there for a bit and up to the bus stop. Pretty nice run, bit cooler today but was humid. Knee still sore, but whole of left leg seemed painful at one point! Really wierd.

We were stopping quite occationally to make sure we were going to the right place.

Friday Jan 27, 2012 #

12 PM

Running long 1:04:10 [2] 12.23 km (5:15 / km) +191m 4:52 / km
ahr:159 (injured) (sick) shoes: Brooks Defyance 4

Exploritory run with Jonny. Went over towards Los Arenales winding around random paths, got lost a couple of times, but was pretty fun. Then headed down to the beach and up the steep valley next to the beach, scaled the cliff and ran back to the hostel. Knee was fine at beginning, sore in the middle section, but got better once we got to the beach and softer ground.

Thursday Jan 26, 2012 #

4 PM

Running 15:28 [1] 2.03 km (7:37 / km) +52m 6:45 / km
ahr:141 (injured) (sick) shoes: Brooks Defyance 4

Went for a short jog, right knee was really hurting though! Decide to see how it felt after 15 mins, was no better (but no worse). Icing it now, hopefully will be gone by tomorrow.

Wednesday Jan 25, 2012 #

1 PM

Running warm up/down 12:46 [2] 2.5 km (5:06 / km) +68m 4:30 / km
shoes: Brooks Defyance 4

Jog out to the trails. Not sure about the climb, didn't feel like that much!

Running intervals 25:08 [4] 5.77 km (4:21 / km) +31m 4:15 / km
(sick) shoes: Brooks Defyance 4

4x1km threshold intervals, . Keeping number down after this cold, basically gone now though :) 300m jog between each one. Then did 4x50m sprints at the end, with the same jog back. Feeling better after each one, just a little stiff in the right quad, but nothing bad at all.

Started to get cloudy towards the end, first time since I've been here!

2 PM

Running warm up/down 10:57 [2] 2.1 km (5:13 / km) +6m 5:08 / km
shoes: Brooks Defyance 4

Jog back.

Tuesday Jan 24, 2012 #

Note
(sick)

Moving South

Moved down the coast today to a place called Gran Alacant. I'm down here for ten days, being joined by Crickmore on Thursday. It's pretty nice here, there's actually some places you can go offraod, unlike the city! Also only a 15 minute bus ride from some orienteering areas, so should be some good training for the next block :)

4 PM

Running 45:17 [2] 8.68 km (5:13 / km) +130m 4:51 / km
ahr:158 (sick) shoes: Brooks Defyance 4

Easy exploritory jog around the outskirts of Gran Alacant. Some nice rocky paths with some steep valleys in places. Should be pretty fun, there's any number of trails to run on.

Cold a lot better today :)

Monday Jan 23, 2012 #

Note
(sick)

just a day of walking around. Colds getting better but still not great, should be ok in a couple of days though. Had my first ice cream of the year though :)

2 PM

Stretching 10:00 [0]

Sunday Jan 22, 2012 #

Note
(sick)

Day 2

Went to explore El Castillo De Santa Barbara today. As I know all of you are lovers of arts subjects, especially history, I'll tell you a bit about it. Basically it's a fortress that overlooks the city, nearly 200 metres up I believe. It's got some amazing views, could even see where I am going next which was pretty cool. Anyway, back to the castle. It was captured by the British in the early 18th century (back before governmental cuts hit the military). But most importantly, it's a bitch of a hil to climb, the paths switching back and forth, and going up to gradients of 20%! Pretty good fun though :)

Also just seen a bit of Jersey Shore, can someone explain how this shit got on tv?

5 PM

Running long 1:00:20 [3] 11.35 km (5:19 / km) +276m 4:44 / km
ahr:167 shoes: Brooks Defyance 4

Needed to get out again so went for an hour. Was pretty nice, wound through the streets again and round the bottom of the mount on which El Castillo De Santa Barbara is situated. Went around the paths surrounding the base a bit then tried to find a way over and down by going up what can only be described as apline switch back roads. Was great fun but couldn't find a way down so had to go back the way I come. Dropped down to the beach and went along there. back up into town and over santa barbara again but up a different way (part of which had a 20% gradient!). Down and then up again and then back into town winding round the streets to take it up to an hour.

Seemed to go up and down all of the steps in Spain on this run, knees complaining abit because of that!!

6 PM

Stretching 10:00 [0]

Saturday Jan 21, 2012 #

4 PM

Note
(sick)

The First Day

Right I've decide to put a couple of these up every few days, one to stop me getting bored, and two to let you guys know how I'm getting on out here (granted there can't be too many of you)!

SO I arrived in Alicante this morning and I'm spending a couple of days here im Alicante for a start. Pretty nice and warm, roughly 20 degrees, which feels pretty warm coming straight from the wind and rain of England. Anyway, the colds come back, but worse :( so laying off today so I'm ready to get int it tomorrow hopefully! Had a bit of an explore earlier, and seems quite nice here, if a bit boring, we'll have to see if the place down the coast is any better!

C • Good idea 2

6 PM

Running 25:04 [3] 5.27 km (4:45 / km) +64m 4:29 / km
shoes: Brooks Defyance 4

Went for just a quick run around about cause I was feeling a bit cooped up! Went and got myself lost in the streets, which was pretty fun, then went down and along the beach, around the peer, and back up into the streets. Kind of ran through the middle of a Spanish wedding proccession about to go into the church! not sure they noticed :P Didn't feel like I was pushing but seemed to be going pretty quickly at the start. Feeling good :)

Friday Jan 20, 2012 #

2 PM

Cycling 10:00 [2] 3.06 km (3:16 / km)

Up to gran's and back.

5 PM

Core Stability 1:00:00 [3]
(sick)

Thursday Jan 19, 2012 #

9 AM

Cycling 50:00 [2] 14.1 km (3:33 / km)

Biking to and from piano. Usual way on the way back, via nobottle on the way. 25 there, 25 back.

7 PM

Running warm up/down 6:30 [2] 1.27 km (5:07 / km)
shoes: Brooks Defyance 4

Warm up down to and back from the roadabout.

Running intervals 40:36 [4] 7.9 km (5:08 / km)
ahr:157 max:187 shoes: Brooks Defyance 4

3 sets of 400m, 600m, 100m at 3km pace. Didn't feeling to good, pretty stiff actually, not sure why! Pretty horrible weather! I think about 4 mins between each one.

Running warm up/down 2:35 [2] 0.4 km (6:27 / km)
shoes: Brooks Defyance 4

Jog around the track with Conor.

9 PM

Stretching 10:00 [0]

Tuesday Jan 17, 2012 #

7 PM

Running (fartlek) 40:04 [4] 8.1 km (4:57 / km)
ahr:159 max:185 (sick) shoes: Brooks Defyance 4

3 laps of abbington park as 1. short, 2. long 3. mixture. Legs were still a bit dead after the weekend! Left calf is tight still.

Monday Jan 16, 2012 #

Note
weight:61.9kg (sick) (rest day)

legs still stiff after yesterday so not doing anything today.

Really good weekend of training though, pleased with how I was running, and navigation was going well :) looking forward to getting out to Spain now for some warmer weather after the cold this weekend!

Sunday Jan 15, 2012 #

10 AM

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: INOV 8 Oroc's

Warm up jog.

Orienteering 1:37:20 [5] *** 15.92 km (6:07 / km) +414m 5:25 / km
20c shoes: INOV 8 Oroc's

Long race training. Was a tough course! Knackered after yesterday, calfs were tight, couldn't get up to much speed. Started to go well at the end of the first loop (6km), but the second (8km) one didn't go so well running wise. Was navigating pretty well for the whole of it, and planning ahead well, which was the aim. Got passed by Pete and Tom, but they didn't get too far, but far enough! Still endurance is there.

11 AM

Running warm up/down 9:21 [2] 1.59 km (5:53 / km) +16m 5:36 / km
shoes: INOV 8 Oroc's

Warm down jog back to the accomodation with Miraide

Saturday Jan 14, 2012 #

9 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks Defyance 4

Jog around warm up with Cherry, Pete, Pete hodg and Ralph.

10 AM

Orienteering 27:42 [4] *** 5.28 km (5:15 / km) +117m 4:43 / km
11c shoes: INOV 8 Oroc's

Middle distance training on Cannock Chase. Pretty fun, nice course. Took it a bit steady after pushing the first half. Was good navigation as well.

Orienteering 39:24 [4] *** 6.27 km (6:17 / km) +105m 5:48 / km
18c shoes: INOV 8 Oroc's

Middle distance pursuit race. Pushed to catch Cherry in the first section, lost a bit of ground on the longer legs section. Ralph then got us just past mid-way, manged to keep up for while, but lost him at 16. Kept ahead of Cherry though :) was pretty fun.

11 AM

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +12m 7:42 / km
shoes: INOV 8 Oroc's

Warm down jog back to the accomodation with Pete, Ralph and Cherry.

3 PM

Orienteering 20:40 [5] *** 3.11 km (6:39 / km) +112m 5:38 / km
7c shoes: INOV 8 Oroc's

First part of trains excersize. Started with Jaime and Lewis. Lost a little at the beginning with a bad route to 2 and dropping my map at the start. Caught up though, and could have got jaime had I not punched the wrong control at 5. We got caught by the senior men so got dragged along by them. Came 2nd behind Jaime, ahead of lewis though.

Orienteering 25:35 [5] *** 5.11 km (5:00 / km) +91m 4:36 / km
12c shoes: INOV 8 Oroc's

2nd half of Relay training. Mass start. Went off with Tom, Pete and Olly to no.8. Got there at a similar time to the others despite differenc in route. Pushed pace along the track to 9 then just with the others until 11. On the way to 11 seniors began to catch us. Made slight mistake to 12 (so did everyone but poo boy). Got in behind Speake to 13 and managed to keep pace until the track to 16, when I got spat out the back. By this point I was ahead of all the juniors, which was good, but kept the pace high until the end, just lost ground on cherry right at the end. Fun excersize and good to get to run with the seniors :)

1st Junior man :)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: INOV 8 Oroc's

Jog to the carpark from the accomodation.

4 PM

Running warm up/down 9:38 [2] 1.46 km (6:36 / km)
shoes: INOV 8 Oroc's

Warm down jog back to the accomodation

Friday Jan 13, 2012 #

Orienteering 9:00 [4] 1.8 km (5:00 / km)
9c shoes: INOV 8 Oroc's

Night sprint-O

Thursday Jan 12, 2012 #

Note
(sick)

1 PM

Note
(rest day)

Not able to go to Athletics training tonight because of work, so having a bit of a rest daybefore the weekend :) also pretty stiff after yesterday!

Core Stability 30:00 [2]

Wednesday Jan 11, 2012 #

5 PM

Squash 44:09 [3]
ahr:127 max:169 shoes: Brooks Defyance 4

Squash game with Josh. Lost badly, but was close on the last one :/ Took the heart rate monitor of after the first game because it was annoying me.

Stretching 10:00 [0]

C • What's all the flexibility ... 2

Tuesday Jan 10, 2012 #

7 PM

Running warm up/down 4:50 [1] 0.7 km (6:54 / km)
shoes: Brooks Defyance 4

Jog to the end of the loop and then up to the start.

Running intervals 29:42 [4] 6.0 km (4:57 / km) +49m 4:45 / km
ahr:152 max:186 shoes: Brooks Defyance 4

5x '1km' intervals (were actually 830m) with 2.30-3mins between each, around the small park at Abby park, starting and finishing in the usual place. Legs were feeling good after yesterday, and definately could have done more. Was just about 5-10m behind Rob on every one but the 3rd on, where I was ahead.

Times were consistent for the whole thing: 2.46
2.46
2.47
2.47
2.43

8 PM

Running 8:40 [2] 1.31 km (6:37 / km)
shoes: Brooks Defyance 4

Warm down jog down to the traffic lights and back.

Monday Jan 9, 2012 #

11 AM

Cycling 8:00 [2] 3.06 km (2:37 / km)

1 PM

Running 46:26 [3] 9.3 km (5:00 / km) +92m 4:45 / km
ahr:156 max:175 shoes: Brooks Defyance 4

Althrope Loop adding in the bit about the wood at the Flore Crossroads. Felt slightly sluggish at the start, but seemed to be going quite quickly compared to the other times ive down this run. Picked it up towards the end just :)

Feeling a little stiff but nothing bad :)

2 PM

Stretching 12:00 [0]

Sunday Jan 8, 2012 #

1 PM

Core Stability 1:04:00 [3]

2 PM

Stretching 10:00 [0]

Saturday Jan 7, 2012 #

1 PM

Running warm up/down 10:00 [2] 1.21 km (8:16 / km) +7m 8:02 / km
shoes: INOV 8 Oroc's

Warm up and some drills before the race.

Running race 37:26 [5] 9.7 km (3:52 / km) +52m 3:46 / km vdot: 54.1
ahr:182 max:207 shoes: INOV 8 Oroc's

County Cross-country race at Corby. Was a pretty good race, was a tough one though. Was 2 mins behind Robert, but closer to the others than the last race, and beat some of the people that got me last time, so definately improving :)

Was quite windy, which made it horrible in places, and I was quite weak in it, so lost a bit there, and then I triped over on of the tapes, which meant I lost some time to the others.

Went through the first 5km in 18.49, which again is better than last time :) just tired on the last lap.

2 PM

Running warm up/down 9:00 [2] 1.31 km (6:52 / km) +8m 6:40 / km
shoes: INOV 8 Oroc's

Warm down jog, doing a bit through the woods.

Friday Jan 6, 2012 #

10 AM

Cycling 7:30 [1] 3.06 km (2:27 / km)

11 AM

Stretching 10:00 [0]

Thursday Jan 5, 2012 #

7 PM

Running warm up/down 6:08 [2] 1.18 km (5:12 / km)

Warm up down to the roundabout and back.

Running intervals 12:07 [4] 2.12 km (5:43 / km)
ahr:144 max:183 shoes: Brooks Defyance 4

As We all have a cross-country race on Saturday we only did a short session. It was 5x 300m with 100m jog between each.

Running warm up/down 7:51 [2] 1.35 km (5:49 / km)
shoes: Brooks Defyance 4

3 laps warm down.

Wednesday Jan 4, 2012 #

4 PM

Running 46:20 [3] 9.52 km (4:52 / km) +120m 4:35 / km
ahr:255 max:205 shoes: Brooks Defyance 4

Run with Robert along the roads to the end of Harlestone and back. Calfs felt a bit tight after yesterday, but overall better than before yesterdays session. Was pretty horrible coming back into the wind, especially when it started to rain!.

Tuesday Jan 3, 2012 #

7 PM

Running warm up/down 15:49 [2] 3.08 km (5:08 / km) +22m 4:57 / km
ahr:150 max:163 shoes: Brooks Defyance 4

Jog round the park and down to the traffic lights.

Running hills 29:50 [4] 6.97 km (4:17 / km) +127m 3:55 / km
ahr:168 max:188 shoes: Brooks Defyance 4

Hill intervals at Abby park. Did them as 3 continuos sets of 400m up from the traffic lights the jog to the junction at the top. Then jog back down to the 400m mark, and fast back down to the traffic lights. Then 3 200m sprints up and same jog back down. Was pretty tough. Didn't feel too great on the first one but better on the second two.

Running warm up/down 3:10 [1] 0.43 km (7:22 / km) +13m 6:24 / km
ahr:132 max:138 shoes: Brooks Defyance 4

Warm down jog up to the junction and back to the car.

Monday Jan 2, 2012 #

3 PM

Running 40:00 [2] 7.5 km (5:20 / km) +85m 5:03 / km
weight:64kg shoes: INOV-8 Mudclaw

Easy run with Robert and Ali back from Harlestone Furs, via Nobottle to home. Left calf was feeling a bit stiff but nothing too bad. Quite a nice run.

Sunday Jan 1, 2012 #

12 PM

Orienteering race 1:04:27 [5] *** 12.55 km (5:08 / km) +167m 4:49 / km
ahr:177 spiked:30/32c weight:62.7kg shoes: INOV 8 Oroc's

New Years Day score evnt at Stoke. Was pretty fun. Went round with Treb, Matt and Dan. Was pretty tough because the pace was high all the time, and slipped behind them at points, like the first road crossing because I got stuck behind Olly Williams who was trying to keep up, so had to pick it up to get back to them! Was 4 mins outside the time. Lost ground on the others towards the end because I just could stick with them for the last half a km/km. Maybe if I'd missed the far two controls I would have been in the time, and would have beaten the others, and if I hadn't made the bad mistake to 9.! But it was still good after working till 3.30am, think I was 5th.

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