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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running6 6:06:55 45.02(8:09) 72.46(5:04) 1298
  Core/Strength1 46:11 0.06(12:23:15) 0.1(7:41:50)
  Orienteering1 23:58 2.68(8:57) 4.31(5:34) 10628c
  Drills2 10:03 0.85(11:48) 1.37(7:20) 1
  Total6 7:27:07 48.62(9:12) 78.24(5:43) 140528c
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Thursday Jan 29 #

3 PM

Running 1:00:43 [2] 11.24 km (5:24 / km) +237m 4:53 / km

Nice easy run in Rivelin with Jonny and Barbs. I pealed off at Coppice to just do the standard. So much snow out varying constantly between blizzard and sun. A few attampted strides on Tapton to finish.

Wednesday Jan 28 #

3 PM

Running 1:10:25 [2] 13.91 km (5:04 / km) +245m 4:39 / km
shoes: INOV-8 X-talon 190

Steady run up Porter with Matt, Saville Jack and Jose. Snowy/sleety/haily/windy up and down, making it fairly girm. Then to the shops and back to avoid going back out in the snow. God life is exciting at the moment.

Tuesday Jan 27 #

6 PM

Running warm up/down 13:57 [2] 2.89 km (4:50 / km) +16m 4:42 / km
shoes: Brooks Ghost7

To Goodwin and then to the Park.

Drills warm up/down 4:47 [1] 0.57 km (8:24 / km) +1m 8:19 / km
shoes: Saucony Shay 3

Running intervals 31:01 [4] 6.82 km (4:33 / km) +59m 4:22 / km
shoes: Saucony Shay 3

Intervals at the park. Feeling infinitely better than last week! Session of 8x2(1), then a couple of minutes rest before 2x1(1) and 2x30(1) with Olly for some pre-bucs speed (although only in the B race, pretty miffed at the selection of the final runner for the A team!). Pushed along by Olly all the way, which was definitely helpful. Slipped on 6 but managed to bring it back a bit. Very muddy on the far side!
Distances: .63, .64, .63, .63,.63,.60,.62,.62,.34,.32,.18,.18.

Running warm up/down 12:16 [2] 2.03 km (6:03 / km) +60m 5:16 / km
shoes: Brooks Ghost7

Monday Jan 26 #

5 PM

Running 28:30 [2] 5.62 km (5:04 / km) +141m 4:30 / km
shoes: Brooks Ghost7

Steady pre-circuits run around Walkley with Jonny, the Elk and the hipster.

Core/Strength (Circuits) 46:11 [3] 0.1 km (7:41:50 / km)

Started with a plank challenge, everyone schooled embarrassingly by Andy.

Running 3:18 [2] 0.56 km (5:54 / km) +44m 4:14 / km
shoes: Brooks Ghost7

Jog back home. No drills as I don't want massive doms before the weekend.

Sunday Jan 25 #

12 PM

Running 49:19 [2] 8.63 km (5:43 / km) +252m 4:59 / km
shoes: INOV-8 X-talon 220

Steady run with Jonny, Barbie, Joe and Edward out to Redmires. Legs tight.

Orienteering 23:58 [3] *** 4.31 km (5:34 / km) +106m 4:57 / km
28c shoes: INOV-8 X-talon 220

4 Orienteering loops planned by Barbie out at Redmires. Navigation is starting to get better, need to get the speed in the terrain (though likely not great as my legs were knackered). Some good head to heads with Jonny. Pretty nice woods in places as well, quite surprised.

Running 32:58 [2] 5.82 km (5:40 / km) +62m 5:23 / km
shoes: INOV-8 X-talon 220

Steady run back to catch the bus.

Saturday Jan 24 #

3 PM

Running warm up/down 11:24 [2] 2.86 km (3:59 / km) +19m 3:51 / km
shoes: Brooks Ghost7

Down to the Park and then a loop of the field.

Drills warm up/down 5:16 [1] 0.8 km (6:35 / km)
shoes: Saucony Shay 3

Running intervals 28:01 [4] 7.62 km (3:41 / km) +65m 3:32 / km
shoes: Saucony Shay 3

2nd attempt at intervals for the week with Jack. Down at the park, which was pretty grim now that the snow has all melted into it. 3x8 minutes, with 2 minutes between each. Felt good on the first one, then on the final two minutes of the 2nd my stomach turned horribly. I barely made it to the end of the rep before having to get to safety. The 3rd wasn't much better but got it done.

Distances: 2.36, 2.32, 2.32.

Running warm up/down 25:03 [2] 4.46 km (5:37 / km) +98m 5:04 / km
shoes: Brooks Ghost7

Up to the end of the Park and then back to Hunters Bar and Home. Decided to throw in 3 hill sprints up Roslin road at the end, thrilling stuff.

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