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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running9 5:20:53 42.11(7:37) 67.77(4:44) 479
  Core/Strength3 1:27:25
  Cycling2 30:00 5.9(5:05) 9.5(3:09) 32
  Drills1 24:09 1.34(18:00) 2.16(11:11)
  Spinning1 21:41
  Total13 8:04:08 49.36 79.43 511
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Wednesday Jul 29 #

10 AM

Running 26:28 [2] 5.19 km (5:06 / km) +62m 4:49 / km
shoes: Brooks Ghost7

Easy recovery run up to the top of West Lodge and back. Tired legs.

Core/Strength 22:00 [2]

Bit easier today.
1 PM

Cycling 15:00 [1] 5.0 km (3:00 / km) +32m 2:54 / km

6 PM

Running 38:05 [2] 7.66 km (4:58 / km) +55m 4:48 / km
shoes: Brooks Ghost7

West Lodge, Robert's Barn, Little Brington and Home, with some strides thrown in on the cricket pitch at the end to keep the legs turning. Bit of a rough day at work thanks to the drunks that showed up.

Tuesday Jul 28 #

3 PM

Running warm up/down 16:00 [2] 2.69 km (5:57 / km) +19m 5:45 / km
shoes: X-talon red

Legs feeling a bit tired, calves tight.

Running intervals 24:31 [4] 6.1 km (4:01 / km) +47m 3:52 / km
shoes: X-talon red

Intervals at the Firs with Ali, as his shin was giving him trouble and wanted a softer surface. Session was 8 minutes (3min), then 3 sets of 1min(30s), 30(30s), 30s then a two minute jog between the sets. Feeling so much better than the tempo on Sunday.

Running warm up/down 11:59 [2] 2.12 km (5:39 / km) +14m 5:28 / km
shoes: X-talon red

Jelly legs.

Monday Jul 27 #

11 AM

Running 30:27 [2] 6.06 km (5:01 / km) +45m 4:51 / km
shoes: Brooks Ghost7

Easy run to Little Brington and back, did some drills with some more plyo thrown in.

Drills 24:09 [2] 2.16 km (11:11 / km)

2 PM

Spinning 21:41 [1]

Core/Strength 30:25 [3]

Sunday Jul 26 #

10 AM

Running warm up/down 11:30 [2] 1.96 km (5:52 / km) +3m 5:49 / km
shoes: X-talon red

Running tempo 22:34 [4] 5.75 km (3:55 / km) +43m 3:47 / km
shoes: X-talon red

Tempo around the Robert's Barn loop (17.00). Suffering in the wind and the rain, and not used to the mud and slippy styles underfoot.

Then did 4x30(30) to kick some speed in. Tight tight calves.

Running warm up/down 10:40 [2] 2.07 km (5:09 / km) +11m 5:01 / km
shoes: X-talon red

7 PM

Running 20:57 [2] 4.06 km (5:10 / km) +24m 5:01 / km

Recovery run up to Little Brington and back. Thankfully the rain had stopped, but sore legs stayed.

Saturday Jul 25 #

10 AM

Running 41:19 [2] 9.01 km (4:35 / km) +63m 4:26 / km

Pre-work run, around the Althorp Loop. Some strides on Port Road.
12 PM

Cycling 15:00 [1] 4.5 km (3:20 / km)

5 PM

Running 31:21 [2] 7.01 km (4:28 / km) +41m 4:21 / km

Post-work run. With Treb and Ali down to Whilton, but headed back as they were carrying on a fair way.

Friday Jul 24 #

10 AM

Core/Strength 35:00 [3]

6 PM

Running 35:02 [3] 8.09 km (4:20 / km) +52m 4:12 / km

Post work burn-up. Pretty much a tempo down to Whilton, cranking it up down there and then an easier run back.

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