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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running8 5:32:16 40.2(8:16) 64.7(5:08) 821
  Core/Strength2 1:00:51
  Drills2 52:29 1.78(29:26) 2.87(18:17)
  Orienteering1 42:24 4.08(10:24) 6.56(6:28) 17633c
  Spinning1 20:08
  Swimming1 20:00 0.62(32:11) 1.0(20:00)
  Total10 8:48:08 46.68 75.13 99733c
averages - weight:65.6kg
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MoTuWeThFrSaSu

Sunday May 29 #

10 AM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Meant to go in a bit earlier but took a bit of a lie-in instead.

Saturday May 28 #

9 AM

Running warm up/down 25:18 [2] 5.62 km (4:30 / km) +18m 4:26 / km
shoes: Mizuno Wave Rider - red

Down to the track with Tommy. Back tight and legs tired.

Drills warm up/down 10:33 [1] 0.52 km (20:17 / km)
shoes: Mizuno Wave Rider - red

Running intervals 25:59 [4] 5.09 km (5:06 / km)
shoes: INOV-8 f-lite 195

Session with England's finest Steeplechaser. 3x1k (90s), 4x200m (200m jog).

Aim was for 3.00, 2.55, 2.50 (for Tommy at least), but gave it a crack, chasing him down in lane one with him going over barriers in 3. Legs horribly tired but the first felt comfortable, then it became a lot tougher, especially after halfway through #2 when Tom stopped. Ground through it though and fairly happy with the times as I thought I'd be a bit off Tom anyway, especially on shafted legs, but was feeling 'relatively' comfortable and like I could do a couple more. Schooled on the 2's though!

Times: 3.01, 2.58, 2.55; 28.7, 29.4, 28.1, 28.3

Running warm up/down 11:56 [2] 2.6 km (4:35 / km)
shoes: Mizuno Wave Rider - red

Short session but a brutal one for me, legs suffering on the jog back from Sainsbury's.

Friday May 27 #

7 AM

Running warm up/down 4:27 [2] 1.14 km (3:54 / km) +5m 3:49 / km
shoes: Mizuno Blues

Drills 41:56 [1] 2.35 km (17:51 / km)
shoes: Mizuno Blues

Running warm up/down 9:56 [2] 1.76 km (5:39 / km) +62m 4:48 / km
shoes: Mizuno Blues

Via Goodwin to drop hurdles off, bit of a faff forgetting my jacket.
12 PM

Spinning 20:08 [1]

15 up, 5 down.

Core/Strength 31:37 [3]

Suffering on the deadlifts.
5 PM

Running 1:01:45 [3] 11.5 km (5:22 / km) +274m 4:48 / km
shoes: Mizuno Wave Rider - red

Pilling it in with a steady run around Rivelin and Stannington with Matt, Olly and Potter. Played a bit of King of the Mountains, suffering on the Coppice one. Good fun though, big day abusing the body - track tomorrow is going to hurt..

Thursday May 26 #

11 AM

Running 20:44 [2] 4.14 km (5:00 / km) +79m 4:34 / km
shoes: Mizuno Blues

Broomhill Post Office, Ranmoor, Cemetery, Home. Needed kick up the arse to get out for this, need to get disciplined again, been a bit complacent the last week.
5 PM

Running warm up/down 4:16 [2] 1.05 km (4:04 / km)
shoes: Mizuno Blues

Running warm up/down 6:21 [2] 1.05 km (6:03 / km) +13m 5:42 / km
shoes: X-talon 220 - purple/blue

Orienteering intervals (Sprintervals) 42:24 [4] *** 6.56 km (6:28 / km) +176m 5:42 / km
33c shoes: X-talon 220 - purple/blue

Sprintervals over at Wincobank. Good group out, and very tricky nav - struggling a lot with the pits/depressions everywhere. Moving alright though, but a tad lethargic after a couple of days without quick running.

Running warm up/down 6:44 [2] 1.01 km (6:40 / km) +33m 5:44 / km
shoes: X-talon 220 - purple/blue

Wednesday May 25 #

7 AM

Running 3:02 [3] 0.81 km (3:45 / km)
shoes: Mizuno Wave Rider - red

Over slept so had to pace it down.

Core/Strength 29:14 [3]
weight:65.6kg

Running 52:14 [2] 10.1 km (5:10 / km) +169m 4:46 / km
shoes: Mizuno Wave Rider - red

Steady run up to Forge Dam and back with the Elk. Legs knackered after the gym squat-fest, plus feeling very sleepy.
4 PM

Running 48:20 [2] 9.35 km (5:10 / km) +143m 4:48 / km
shoes: Inov8 x-talon190 (orange)

Not much else going on today and not being very productive so went for a steady run with Olly up to the Love Seat and back. Grim out but a nice run, stomach turned a bit at the end.

Tuesday May 24 #

5 PM

Running 51:14 [2] 9.48 km (5:24 / km) +25m 5:20 / km
shoes: Mizuno Wave Rider - red

Suffering for my sins in Rivelin with Mills, Sav and Potter.

Monday May 23 #

Note
(rest day)

Dissertation assessment day - long day so took it as a good opportunity for a brief rest, especially since the foot has felt a wee bit dodgy over the past day or two.

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