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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running6 5:52:30 46.95(7:30) 75.56(4:40) 710
  Drills3 49:36 2.9(17:06) 4.67(10:37) 5
  Core/Strength1 46:04
  Spinning1 20:00
  Total6 7:48:10 49.85 80.23 715
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Sunday Dec 4 #

7 AM

Running long 1:37:23 [2] 20.37 km (4:47 / km) +159m 4:36 / km
shoes: X-talon 220 - purple/blue

Family visiting so out early before breakfast. Down towards Heyford then tried to head over towards Heygate's and Kislingbury but got a bit lost around the Flour Mill. Eventual got it right and then went over to Harpole and headed towards home. Lovely sunny morning with a good frost on the ground. Legs tired after yesterday and flagging in the last couple of km.

Saturday Dec 3 #

2 PM

Running warm up/down 14:06 [2] 2.78 km (5:04 / km) +41m 4:43 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills warm up/down 10:42 [1] 1.51 km (7:05 / km) +5m 6:58 / km
shoes: Mizuno Wave Rider (blue/yellow

Running race 31:55 [5] 9.42 km (3:23 / km) +145m 3:09 / km
shoes: Saucony Shay 3

Birmingham XC League Sandwell Valley - 19th

The start felt quite steady but tried not to get too carried away since it was the first race of the season, steadily moving through to the top-30 (couldn't get onto the line for the start). The course was surprisingly sapping and hilly, though really quite dry, so as we hit the big laps I started to move through people and onto the shoulder of Rory by the end of the first lap, with Dom just behind me. Dom took the lead onto the second lap and got a slight gap that Rory and I worked to close by the mid-point, and as I moved through to lead a bad stitch hit my on the final climb of the lap. It passed pretty quickly ad I felt good hitting the final lap but just couldn't hold on as Rory put a kick in on the second hill with a Coventry Guy. Held the gap to 5 metres with Dom coming though on the second hill, but just lost contact on the top of the final climb, losing a few places in the final 500m to some fast finishers.

Annoying to lose a couple of places at the end, but have never been that close to Rory at the end and its my highest finish in a league race, so good for the first race since Beijing.

Running warm up/down 12:13 [2] 2.21 km (5:32 / km) +49m 4:59 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy back around some of the course with Dom and Rob.

Friday Dec 2 #

3 PM

Running 26:49 [2] 5.9 km (4:33 / km) +44m 4:23 / km
shoes: Mizuno Wave Rider (blue/yellow

Althorp loop, then a short drills session skipping out the plyo considering tomorrow's race.

Drills 24:57 [1] 1.8 km (13:52 / km)
shoes: Mizuno Wave Rider (blue/yellow

Running 5:42 [2] 1.19 km (4:47 / km) +13m 4:33 / km
shoes: Mizuno Wave Rider (blue/yellow

Thursday Dec 1 #

7 PM

Running warm up/down 5:47 [2] 1.29 km (4:29 / km)
shoes: Mizuno Wave Rider (Fluro)

Drills warm up/down 13:57 [1] 1.36 km (10:15 / km)
shoes: Mizuno Wave Rider (Fluro)

Running intervals 25:37 [4] 4.3 km (5:57 / km)
shoes: Mizuno Wave Rider (Fluro)

Short session to get the legs turning before the weekend.

2 sets of 3x300m (100m walk/jog). Sluggish to start but feeling like the legs were getting gong by the end. Lots of weaving on the first few but pretty much clear on the last couple.
Times: 46, 45.3, 45.7, 46.4, 44.7, 44.

Running warm up/down 12:31 [2] 2.48 km (5:03 / km)
shoes: Mizuno Wave Rider (Fluro)

Few 80m strides during the warm down.

Wednesday Nov 30 #

3 PM

Spinning warm up/down 20:00 [1]

Warm up.

Core/Strength 46:04 [3]

Up the squats to 60 and will progress from here - nowhere near as much aof a struggle as it used to be.

Running 1:00:21 [2] 12.75 km (4:44 / km) +149m 4:28 / km
shoes: X-talon 220 - purple/blue

Headlamp looping around the Firs. Legs a bit flat being post-gym, but just chugging along. End to my biggest month ever, ready for more sessions and some XC races now to push on a bit more.

Tuesday Nov 29 #

6 PM

Running 1:00:06 [2] 12.87 km (4:40 / km) +110m 4:29 / km
shoes: Mizuno Wave Rider (blue/yellow

Harlestone-Little Brington. Long day at work and playing it safe with the Achilles from Sunday so no intervals today. Very cold out, its been a long time since I've seen the roads around here freezing as I was running on them.

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