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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Spinning5 5:06:35
  Core/Strength3 1:47:37
  Orienteering2 1:39:34 9.17(10:51) 14.76(6:45) 56516 /18c88%
  Running4 1:34:29 11.04(8:34) 17.76(5:19) 234
  Swimming1 12:00
  X-training1 10:16
  Total10 10:30:31 20.21 32.52 79916 /18c88%
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WeThFrSaSuMoTu

Tuesday Feb 9 #

8 AM

Running 16:57 [2] 3.57 km (4:45 / km) +38m 4:30 / km
ahr:150 shoes: Mizuno Wave Rider - red

Easy pre-breakfast run up to The Sportsman and back. Foot felt fine, a very slight reaction a couple of hours after but nothing major. Felt a lot better than other recent runs and hr was a lot lower.
4 PM

Spinning warm up/down 20:02 [2]

Spinning intervals 49:30 [4]

Intervals - 4x8(2), 3x1(1), 3x30s(1). Found this a very tough session, just could seem to get into it and was feeling fairly bad. Still ground it out and got it done.

Spinning warm up/down 20:32 [2]

Followed by a nice Sauna and steam. Foot seemed all fine and any fluid in it from this morning had gone.

Monday Feb 8 #

4 PM

Spinning 1:05:02 [2]

Steady pre-circuits spin. Foot had settled down by this morning, a bit of a reaction this evening from circuits/physio but nowhere near as bad as yesterday.

Core/Strength (Circuits) 37:52 [3]

Sunday Feb 7 #

10 AM

Running warm up/down 6:03 [2] 1.17 km (5:10 / km)
shoes: X-talon 220 - purple/blue

Foot had settled by this morning.

Orienteering 36:57 [3] *** 5.49 km (6:44 / km) +223m 5:36 / km
spiked:16/18c shoes: X-talon 220 - purple/blue

Cruise around the Short blue at BOK trot. Foot reacted badly to this, but probably not helped by hitting a couple of rocks/tree branches on the floor. NAv pretty spot on though.

Running warm up/down 3:47 [2] 0.66 km (5:44 / km) +12m 5:15 / km
shoes: X-talon 220 - purple/blue

Saturday Feb 6 #

2 PM

Orienteering 1:02:37 [3] 9.27 km (6:45 / km) +342m 5:42 / km
shoes: X-talon 220 - purple/blue

10 warm up, 10 down. Some training on Mallards Pike with ShUOC and Lucy. A couple of cruising trains then went control collecting with Joe. Wanted to do less but felt I had to help with the controls at the end. Felt like crap running wise, but was moving ok compared to everyone else. Nav pretty good too, only a couple of glaring errors.

Foot reacted in the evening, but not a colossal amount.

Friday Feb 5 #

4 PM

Spinning warm up/down 20:02 [2]

Spinning intervals 13:10 [4]

Short interval session, keeping the legs turning. Got ejected after a spinning class arrived.

Spinning warm up/down 6:51 [2]

Core/Strength 34:11 [3]

Swimming 12:00 [2]

Nice and relaxed.

Thursday Feb 4 #

10 AM

Spinning warm up/down 20:01 [2]

Spinning tempo 1:02:00 [4]

Another Hour of Pain. Really tough this time, legs tying up badly in the final twenty minutes and struggling to get the sprints going. Didn't think I would make it from halfway, but ground it out and ticked it off. HRM struggling to pick up but locked in from 15 minutes in; again around 170bpm dropping as low as 165.

Spinning warm up/down 18:18 [1]

4 PM

Running 37:30 [3] 7.06 km (5:19 / km) +104m 4:57 / km
ahr:163

Over to meet Nathan for the warm up of his session then a loop down to the park (18 minutes), 4 minute walk, then jogging a few reps as he did his session before heading back home (15mins). Legs knackered after the session this morning, especially the quads and toes a bit tight (maybe maybe I was over thinking it).

Wednesday Feb 3 #

7 AM

Core/Strength 35:34 [3]

Spinning 11:07 [2]

X-training 10:16 [3]

4 PM

Running 30:12 [3] 5.3 km (5:42 / km) +80m 5:18 / km

10 minutes (2 walk)x2 then what ever it was to home. Did a few controls around Endcliffe to keep my mind occupied. Feet feeling fine, quads tight.

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