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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running7 6:33:41 54.46(7:14) 87.65(4:29) 859
  Core/Strength2 1:20:43
  Drills3 48:53 2.26(21:40) 3.63(13:28) 2
  Spinning2 46:00
  Total9 9:29:17 56.72 91.28 861
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Tuesday Jan 24 #

7 PM

Running warm up/down 10:17 [2] 2.33 km (4:25 / km)
shoes: Mizuno Wave Rider (Fluro)

Drills warm up/down 16:37 [1] 1.3 km (12:47 / km)
shoes: Mizuno Wave Rider (Fluro)

Slept through all my alarms for my pre-breakfast run, clearly I needed the rest. Right hamstring very tight.

Running intervals 26:27 [4] 6.62 km (4:00 / km)
shoes: Mizuno Wave Rider (Fluro)

Intervals down on the track. 2k (2min), 2x1k (90s), 4x500m (60s).

Legs ok warming up, but a tight right hamstring. Very cold though and the track was freezing over even more as we were running. Legs like jelly after the 2k, and not enjoying life on the 1's, but got through it and another session in the bag. 2k time better than the last time we did this a month ago, same on the 1's (just), but worse on the 500's.

Times: 6.08, 3.04, 3.04, 1.29, 1.30, 1.31, 1.29.

Running warm up/down 10:42 [2] 2.25 km (4:45 / km)
shoes: Mizuno Wave Rider (Fluro)

Monday Jan 23 #

2 PM

Spinning warm up/down 25:00 [2]

Core/Strength 40:55 [3]

Tired but went by pretty quickly.
6 PM

Running 22:14 [2] 4.65 km (4:47 / km) +21m 4:41 / km
shoes: Mizuno Wave Rider (Fluro)

Drills 26:43 [1] 1.94 km (13:46 / km)
shoes: Mizuno Wave Rider (Fluro)

Running 5:54 [2] 1.2 km (4:55 / km) +12m 4:41 / km
shoes: Mizuno Wave Rider (Fluro)

Sunday Jan 22 #

6 AM

Running 32:16 [2] 6.41 km (5:02 / km) +58m 4:49 / km
shoes: X-talon 220 - purple/blue

Pre-work. A big struggle to get out and do something but got it done. Absolutely freezing.
6 PM

Running 56:33 [2] 11.32 km (5:00 / km) +127m 4:44 / km
shoes: Mizuno Wave Rider (Fluro)

Post-10 hour shift. Legs tired, body ok, brain fried. Standard Harlestone, couldn't bring myself to do anymore. Had some tendonitis back in the foot this morning, so I'll keep an eye on it. Pretty good week though considering the amount of work I've been doing this week.

Saturday Jan 21 #

2 PM

Running warm up/down 8:50 [2] 1.95 km (4:32 / km) +19m 4:19 / km
shoes: Mizuno Wave Rider (Fluro)

Up to the Spire.

Running tempo 1:00:11 [4] 16.33 km (3:41 / km) +136m 3:32 / km
shoes: Mizuno Wave Rider (Fluro)

Hard 16k tempo. Again on the loop starting at the Spire, along through the woods ad down to Harlestone, with two loops around the village - with an out-and-back to the junction near the Firs on the first one - before heading back towards Great Brington and then finishing at Little Brington. Last time I finished just past the school gates, this time it was at the junction part way up the hill. Stomach complaining from about halfway and a cold wind out but a nice 300m improvement on last time. Legs thoroughly ruined by the end.

Running warm up/down 15:47 [2] 3.01 km (5:15 / km) +24m 5:03 / km
shoes: Mizuno Wave Rider (Fluro)

Including 4x ~80m strides, I'd considered a few 30s but legs had none of it.

Friday Jan 20 #

2 PM

Running 1:18:30 [2] 16.94 km (4:38 / km) +195m 4:23 / km
shoes: X-talon 220 - purple/blue

Legs knackered after yesterdays shift, running up and down stairs all-night, with the right hamstring pretty tight. Out to the Firs, with a lap there before heading towards home. Started getting pretty hungry in the final 10 minutes, didn't eat enough last night.
6 PM

Spinning warm up/down 21:00 [1]

Core/Strength 39:48 [3]

Legs like jelly, especially after the squat jumps, but enjoying it. Upped the final set of squats to 70kg - tough!

Thursday Jan 19 #

10 AM

Running warm up/down 15:33 [2] 3.55 km (4:23 / km) +13m 4:18 / km
shoes: Mizuno Wave Rider (Fluro)

Drills warm up/down 5:33 [1] 0.39 km (14:14 / km) +2m 13:53 / km
shoes: Mizuno Wave Rider (Fluro)

Running hills 29:10 [4] 6.75 km (4:19 / km) +215m 3:44 / km
shoes: Mizuno Wave Rider (Fluro)

Hills over near Long Buckby. 4 sets of 2min(30s), 1min(30s), 30s. Steepest section on the 2's, trying to keep a good cadence, then the 1's started steep and lessened off, the 30's being quite a bit flatter. Another set would have been good but legs were blown.

Running warm up/down 21:17 [2] 4.34 km (4:54 / km) +39m 4:42 / km
shoes: Mizuno Wave Rider (Fluro)

Back home. Big 12 hour shift at work afterwards, knackered!

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