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Training Log Archive: willgardner

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Orienteering	13	10:13:33	62.51	(9:49)	100.6	(6:06)	1876	170c
Running	27	7:59:41	56.27	(8:32)	90.55	(5:18)	801
Cycling	14	5:14:34	84.82	(3:43)	136.51	(2:18)	826
Stretching	9	2:42:00
Core Stability	4	1:31:00
Physio Exercises	3	1:05:00
Drills	2	10:50	0.81	(13:19)	1.31	(8:16)	21
Total	58	28:56:38	204.41		328.97		3524	170c
[1-5]	52	26:14:38

1:43

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Thursday May 31, 2012 #

3 PM

Running 22:04 [3] 4.19 km (5:16 / km) +31m 5:05 / km
shoes: Brooks Ghost 4

Not really feeling it today, tight calves and long shift last night. Did some sprints on the Carridge drive.

C • willy 6

Stretching 15:30 [0]

Wednesday May 30, 2012 #

3 PM

Running 25:00 [2] 5.5 km (4:33 / km)
shoes: Brooks Ghost 4

Garmin died, so not really sure off the time/distance.

Tuesday May 29, 2012 #

11 AM

Cycling 7:04 [2] 3.04 km (2:19 / km)

6 PM

Cycling 23:24 [2] 10.7 km (2:11 / km) +42m 2:09 / km
ahr:146

Bike to athletics.

7 PM

Running warm up/down 7:04 [2] 1.49 km (4:45 / km)
shoes: Brooks Ghost 4

Roundabout and back then a few strides.

Running intervals 17:07 [4] 6.04 km (2:50 / km)
shoes: Brooks Ghost 4

Track session. 3 sets of 300m, 400m, 500m with a minute between each and 5 between sets. Tough session and legs a bit tired before it. Was dieing on the 500's. Was just about 2 seconds down on the times for pretty much all of it apart from the last 500 where I really drifted.

Running warm up/down 2:13 [1] 0.34 km (6:31 / km)
shoes: Brooks Ghost 4

8 PM

Cycling 24:41 [3] 9.65 km (2:33 / km) +81m 2:27 / km
ahr:149

Home from athletics. Legs are tired.

Monday May 28, 2012 #

11 AM

Cycling tempo 31:46 [4] 15.97 km (1:59 / km) +112m 1:55 / km
ahr:169

Got challenged by someone to do this loop and beat their time of 32.10 for it, and I thought today would be a good day. Legs a little tired after yesterday and was quads were tightening up towards the end. Beat their time and can definately go quicker. Got 29.45.

8 PM

Running 23:22 [2] 3.99 km (5:51 / km) +41m 5:34 / km
ahr:143 shoes: Brooks Ghost 4

Easy run in Harlestone Furs with Dad. Not feeling too bad, calves a little tight at the end.

Sunday May 27, 2012 #

11 AM

Running warm up/down 8:00 [3] 1.26 km (6:21 / km) +125m 4:15 / km
shoes: Inov-8 X-talons

Jog to the start plus few drills and strides. Not feeling to bad, claves much better today.

Orienteering race 58:18 [4] *** 9.97 km (5:51 / km) +241m 5:13 / km
18c shoes: Inov-8 X-talons

HOC Town and Country Weekend, Brown Clee event. Really good run, probably the best of the season but it didn't feel that great while I was out there. Bit hesitant and looking early in the first moorland section but wasn't too bad; looking too early for 1-3. Not sure what happened to #5 but got there a strange way, hesitant again and was a bit right but not too bad. The rest of it was pretty fine, just didn't feel like I was pushing too hard but I couldn't step it up. Ended up beating Shminty by 1.20 which I'm pretty pleased with. Starting to run well again, and was fresh (ish) at the end.

Well done to Treb and the rest of the Shuoc camels for breaking the Half Marathon world record for quickest camal, twice, very impressive!

Saturday May 26, 2012 #

12 PM

Running 22:07 [3] 4.54 km (4:52 / km) +53m 4:36 / km
shoes: Brooks Ghost 4

Easy run round RB's loop. Calfs still tight, and heartrate a bit high, but wanted a short session before Brown Clee tomorrow. Probably the last time it will be used before JK.

C • Brown Clee 2

Friday May 25, 2012 #

8 AM

Cycling 9:09 [2] 3.6 km (2:33 / km)
(rest day)

Up to Derek's and back. Calfs pretty tired as are the quads, day off I think.

4 PM

Core Stability 20:00 [2]

5 PM

Cycling 6:30 [2] 3.04 km (2:08 / km)

7 PM

Running 34:14 [2] 5.66 km (6:03 / km) +75m 5:40 / km
shoes: Brooks Ghost 4

Easy run round Harlestone Furs with Dad. Calfs pretty tight, but felt better once I finished.

Thursday May 24, 2012 #

3 PM

Stretching 20:00 [0]

7 PM

Running warm up/down 7:28 [2] 1.52 km (4:55 / km)
shoes: Brooks Ghost 4

Roundabout and back.

Running intervals 31:15 [5] 4.86 km (6:26 / km)
ahr:170 shoes: Brooks Ghost 4

10x400m at slightly quicker than 1500m pace. Did them as 2 sets of 5. Legs were completely gone at the end. Times were slipping all the way.

Times: 68,69,69,70,71,71,71,72,73,71. Should of been aiming for 66.

8 PM

Running intervals 2:40 [1] 0.34 km (7:51 / km)
shoes: Brooks Ghost 4

Not enough in the legs to do anymore.

Wednesday May 23, 2012 #

12 PM

Cycling 57:00 [3] 25.4 km (2:15 / km) +161m 2:11 / km

Usual Bugbrooke ride. Legs started to die towards the end so was getting slow. Wind was in the face on the way back as well.

6 PM

Orienteering race 30:45 [5] * 7.26 km (4:14 / km) +65m 4:03 / km
11c shoes: Inov-8 X-talons

OD summer evening event and Dav. country park. Pretty simple O, just made a slip at #8 going in a bit early. Think I got most of the best routes but could have gone under 30. Legs were tightening up towards the end. Went through some sections a rape field, which were OOB, but as I didn't rea the details which were on the floor next to a table surrounded by people I didn't see it!

Was meant to be 5.6km

7 PM

Running warm up/down 5:40 [2] 0.84 km (6:45 / km)
shoes: Inov-8 X-talons

Easy jog about.

8 PM

Running 9:23 [2] 1.62 km (5:48 / km) +13m 5:34 / km
shoes: Inov-8 X-talons

Jog back from John's once he' been dropped off.

Tuesday May 22, 2012 #

11 AM

Cycling 7:30 [2] 3.24 km (2:19 / km)

2 PM

Stretching 19:00 [0]

Legs pretty tight

6 PM

Cycling 23:06 [3] 10.4 km (2:13 / km) +33m 2:11 / km
ahr:146

There

7 PM

Running warm up/down 6:47 [2] 1.49 km (4:33 / km)
shoes: Brooks Ghost 4

Roundabout and back, then a few strides.

Running intervals 4:50 [5] 1.47 km (3:17 / km)
max:191 shoes: Brooks Ghost 4

Intervals at athletics. First time in a while and it was a tough speed session. Set was 600m at 800m pace, 20 secs, then 100m flat out. 15mins rest and then a second set. Legs were knackered after the first one so the second was not fun.

Times: 600-1.43
100-15
600-1.45
100-16

Not great but speed should come now.

C • Great session! 2

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Ghost 4

Warm down

8 PM

Cycling 23:49 [3] 9.79 km (2:26 / km) +86m 2:20 / km
ahr:161

Back. Wind in face, legs knackered.

Monday May 21, 2012 #

11 AM

Running 43:27 [3] 8.2 km (5:18 / km) +103m 4:59 / km
ahr:159 shoes: Brooks Ghost 4

Standard run. Not feeling fresh, calfs and quads a bit sore. Knee a bit niggly at the start.

Sunday May 20, 2012 #

3 PM

Cycling 12:26 [2] 4.96 km (2:30 / km)

Saturday May 19, 2012 #

12 PM

Core Stability 20:00 [2]

2 PM

Cycling 33:42 [3] 14.39 km (2:21 / km) +144m 2:14 / km
ahr:149

Bit of an easy one to keep the legs moving. Quads are pretty tired

Friday May 18, 2012 #

Note
(rest day)

Traveling home all day today, so no training. Calves a bit sore but feeling quite good. Couple of weeks at home now, before heading back out to Sweden :)

Thursday May 17, 2012 #

2 PM

Stretching 20:00 [0]

Calves were pretty tight last night, but not too bad now. Got some training with the Czech boys on long terrain later.

5 PM

Orienteering warm up/down 10:00 [2] 1.2 km (8:20 / km) +3m 8:14 / km
shoes: Inov8 Oroc's (2)

6 PM

Orienteering intervals 1:06:13 [4] *** 9.23 km (7:10 / km) +151m 6:38 / km
17c shoes: Inov8 Oroc's (2)

O loops on the area used for JWOC 2000 with OK Locamotiva Padubice. Really fun area, full of sandstone re-entrents and vague hills. Really enjoyed it and was navigating well and felt good. Only made a couple of errors where I convinced myself I'd got into parallels when I was in exactly the right place. Did 4/6 loops, 2 with emit.

Loops were: 1. 17.06, 2.25km (was 1.1)
2. 10.54, 1.82km (was 1)
3. 22.05, 3.07km (was 1.1)
4. 16.06, 2.09km (was 1.1)

Orienteering warm up/down 7:37 [3] 1.07 km (7:07 / km) +20m 6:31 / km
shoes: Inov8 Oroc's (2)

Jog back using the map, but it ended fairly soon so just bounced around in the terrain.

Wednesday May 16, 2012 #

12 PM

Orienteering 1:16:29 [3] *** 9.47 km (8:05 / km) +371m 6:45 / km
ahr:158 shoes: Inov8 Oroc's (2)

Some training around area the midde/long area for JWOC. Quite nice, although very tough and hill. Decide as I had more than enough time once I'd finshed that I=on the way back I'd run over to Poland, as the border was right next to the area. Sadly my garmin shows that I didn't cross the stream I needed to even though I crossed the bollards before it, so I'm still counting it!

Tuesday May 15, 2012 #

9 AM

Running warm up/down 5:01 [2] 0.99 km (5:04 / km) +3m 5:00 / km
shoes: Brooks Ghost 4

Running intervals 18:00 [4] 4.14 km (4:21 / km) +7m 4:19 / km
ahr:169 max:183 shoes: Brooks Ghost 4

6x2minute intervals at threshold along the river. Didn't feel to great but was consistent I think. Legs a bit stiff after the last few days.

10 AM

Running 2:25 [2] 0.47 km (5:09 / km) +1m 5:05 / km
shoes: Brooks Ghost 4

Jog to the hill.

Running hills 4:16 [4] 0.66 km (6:28 / km) +42m 4:54 / km
ahr:171 max:180 shoes: Brooks Ghost 4

Decided to do some hill sprints next to the hospital on the way back. Felt good on these.

Running warm up/down 6:34 [2] 1.36 km (4:50 / km) +3m 4:47 / km
shoes: Brooks Ghost 4

Jog back.

3 PM

Physio Exercises 20:00 [1]

Core Stability 20:00 [2]

Monday May 14, 2012 #

1 PM

Running warm up/down 15:38 [2] 3.32 km (4:43 / km) +18m 4:35 / km
shoes: Inov-8 X-talons

Jog to the forest.

Orienteering 33:52 [3] ** 4.91 km (6:54 / km) +21m 6:45 / km
ahr:143 shoes: Inov-8 X-talons

Just some easy oing around Studanka, the forest on the edge of town. Pretty simple stuff, just tried to hit very vague depression/pit/rootstock that I could. Similar to Relay terrain.

2 PM

Running warm up/down 15:22 [2] 3.11 km (4:56 / km) +5m 4:54 / km
shoes: Inov-8 X-talons

Jog back

8 PM

Stretching 17:30 [0]

Sunday May 13, 2012 #

10 AM

Running warm up/down 8:06 [2] 1.62 km (5:00 / km) +10m 4:51 / km
shoes: Inov8 Oroc's (2)

Not as much as I would have liked but got to the start later than planned.

Orienteering race 28:55 [4] *** 4.63 km (6:15 / km) +36m 6:01 / km
ahr:160 max:198 13c shoes: Inov8 Oroc's (2)

Czech Cup middle. Again first starter. Didn't have a great nights sleep on the hard floor. Woke up a few times and couldn't get to sleep (Czech's are the loudest snorers ever!). Most of this was in the green, which wasn't great because it made the running tough and slow, the navigating not too exciting. Big hesitation at #4 but aprt fro that I was pretty good. Couldn't open up the legs, but felt pretty good. Got a nose bleed at the start which wasn't great.
13th today, so better.

Running warm up/down 5:33 [2] 0.86 km (6:27 / km) +9m 6:08 / km
shoes: Inov8 Oroc's (2)

Saturday May 12, 2012 #

12 PM

Running warm up/down 6:37 [2] 1.32 km (5:01 / km) +36m 4:25 / km
(sick) shoes: Inov8 Oroc's (2)

Up to the start

Drills 5:17 [1] 0.69 km (7:39 / km) +4m 7:26 / km
shoes: Inov8 Oroc's (2)

Orienteering race 1:21:24 [5] *** 14.11 km (5:46 / km) +282m 5:15 / km
23c shoes: Inov8 Oroc's (2)

Czech Cup long race. Wasn't feelng great on the way to the start, but felt better the whole way round the course. Didn't help that it was pissing it down, and as this was the first time it rained I realised I'd left my coat at home, idiot! Was the first starter as I didn't have any Czech ranking oints, with a 6 minute gap behind me, but didn't run with anyne for the whole course. Started off in a tricky green section, then the forest opened up and became nice and runnable. Made a couple of mistakes at #8 and #9 but that was it. Just lacking some speed really, and was slow in the green where the trees were very thick! Still not too bad, felt like I should definately done better.
17th I think.

1 PM

Running warm up/down 3:12 [3] 0.55 km (5:49 / km) +6m 5:31 / km
shoes: Inov8 Oroc's (2)

Small warm down.

Friday May 11, 2012 #

10 AM

Running warm up/down 10:00 [2] 2.06 km (4:51 / km) +7m 4:46 / km
(sick) shoes: Brooks Ghost 4

Warm up trying to get to the other side of the river on a round-about route.

Orienteering tempo (Sprint course) 16:03 [4] *** 3.61 km (4:27 / km) +24m 4:18 / km
ahr:179 19c shoes: Brooks Ghost 4

Some easy sprint training before Czech Cup long distance tomorrow. Felt good on the warm up, but legs didn't really want to move today. Was orienteering quite well though, just could of planned ahead more. I think I took most of the best routes. Didn't have a great sleep last night, this place has no curtains!

Running warm up/down 10:15 [2] 1.91 km (5:22 / km) +6m 5:17 / km
shoes: Brooks Ghost 4

3 PM

Physio Exercises 25:00 [1]

Stretching 18:00 [0]

Thursday May 10, 2012 #

9 PM

Physio Exercises 20:00 [1]

Still trying to get rid of this cold. Made it to Pardubice, got more than enough maps for training :)

Stretching 16:00 [0]

Wednesday May 9, 2012 #

Note
(sick) (rest day)

Traveling to Prague and more traveling to Pardubice tomorrow, plus waking up with a massive cold so having an easy couple of days.

Tuesday May 8, 2012 #

3 PM

Cycling 35:37 [3] 15.63 km (2:17 / km) +167m 2:10 / km
ahr:164

Such a nice day for a bike so decided to go out for one, testing out doing these Strava segment things.

Monday May 7, 2012 #

7 AM

Running 50:08 [3] 7.74 km (6:29 / km) +155m 5:53 / km
ahr:141 shoes: Inov-8 X-talons

Pre-breakfast run on the pre-JWOC/EYOC weekend. Felt quite good despite the weekend.

Sunday May 6, 2012 #

10 AM

Orienteering race 21:50 [5] *** 4.88 km (4:28 / km) +92m 4:05 / km
ahr:179 max:190 14c shoes: Inov8 Oroc's (2)

BOC Relays 2012

Men's Short with Dad and Guy. I was on first leg, which I haven't done in a couple of years, so it was pretty fun to do it again. 2nd out of the field and led from then on pretty much. Bit of a mistake on #8 but nothing major. Had a large train of people behind me but didn't get put off. A good run, but could have gone quicker.

Saturday May 5, 2012 #

2 PM

Running warm up/down 7:05 [2] 1.24 km (5:43 / km) +10m 5:29 / km
shoes: Inov8 Oroc's (2)

Drills warm up/down 5:33 [1] 0.62 km (8:57 / km) +17m 7:52 / km
shoes: Inov8 Oroc's (2)

Orienteering race 1:22:37 [5] *** 13.24 km (6:14 / km) +357m 5:30 / km
ahr:173 max:197 27c shoes: Inov8 Oroc's (2)

BOC 2012

Not a great race. Got the first few ok, but made a bit of a mistake at #4. Then started to feel really ill for the rest of it, until about #18. Really hampered my running, and wasn't focusing on the navigation but got most of them well. Started to pick the pace up from #18 onwards, but the made a massive mistake at #25 which dropped me from 5th to 10th.

Friday May 4, 2012 #

2 PM

Cycling 18:50 [2] 6.7 km (2:49 / km)

Easy before tomorrow

4 PM

Stretching 20:00 [0]

Thursday May 3, 2012 #

1 PM

Core Stability 31:00 [2]

Keeping it easy before the weekend.

2 PM

Stretching 16:00 [0]

Wednesday May 2, 2012 #

10 AM

Running warm up/down 6:04 [2] 1.29 km (4:42 / km) +14m 4:28 / km
shoes: Inov-8 X-talons

11 AM

Orienteering race 34:28 [4] *** 6.32 km (5:27 / km) +91m 5:05 / km
ahr:170 10c shoes: Inov-8 X-talons

Luffaligan at Tyresta-Vendelso. Good race. Not too technical and quite a bit of track running, but enjoyed it. Rich beat me by 7 seconds which was a bit annoying. Was running pretty well and navigation was good.

Was meant to be 5.7km, best pace of 3.04/km

Running warm up/down 1:44 [2] 0.37 km (4:41 / km) +8m 4:14 / km
shoes: Inov-8 X-talons

Tuesday May 1, 2012 #

11 AM

Running warm up/down 12:00 [2] 1.44 km (8:20 / km) +14m 7:57 / km
shoes: Inov-8 X-talons

Warm up.

Orienteering race 1:05:02 [4] **** 10.7 km (6:05 / km) +122m 5:45 / km
18c shoes: Inov-8 X-talons

Roslagshelg long middle race, on Lannbyberg. Good race. Got the first 3 well, just a small hesitation to #1, then a bit slow to #4 and was a bit right of the control. Got caught by my 2 minute man there then started to go well. Too low for #5 but led him there and then leading him all the way to #10. Really good legs up to that point, navigating well. Then messed up #11 badly! It was a really vague boulder in the middle of some "white forest". Lot about 5 mins, the rest were ok. On the wrong hilltop for #13, not confident enough at #14 and a small miss at #16. Best race so far. Felt like I was running really well.

Was meant to be 7.9km.

12 PM

Running warm up/down 9:00 [2] 1.25 km (7:12 / km) +6m 7:02 / km
shoes: Inov-8 X-talons

Warm down jog with Rich. Was a lot closer to him time wise today.

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