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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running7 6:04:40 44.68(8:10) 71.91(5:04) 1384
  Core/Strength2 1:17:17
  Drills2 48:13 1.71(28:07) 2.76(17:28) 3
  Orienteering1 34:18 4.69(7:19) 7.54(4:33) 137
  Spinning1 15:00
  Stretching1 7:05
  Total7 9:06:33 51.08 82.21 1524
averages - weight:64.7kg
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Wednesday Mar 4 #

3 PM

Running 1:23:01 [2] 15.64 km (5:18 / km) +317m 4:49 / km

Steady run Up Porter and into Limb Valley and back with Matt. Right side of my neck was pretty sore (probably slept on it oddly) and calves pretty tight - made the climb out of Limb pretty tough.

Tuesday Mar 3 #

6 PM

Running warm up/down 9:01 [2] 2.03 km (4:27 / km) +9m 4:21 / km
shoes: Brooks Ghost7

Down to the park

Drills warm up/down 7:00 [1] 0.73 km (9:35 / km) +1m 9:31 / km
shoes: Brooks Ghost7

Running intervals 34:31 [4] 9.07 km (3:48 / km) +75m 3:39 / km
shoes: Brooks Ghost7

First session in 3 weeks and I felt rough. Terrible doms after yesterdays drills session, got it done though which was the main thing. Session of 5(1),3(90) times 3, followed by 1(1) twice at the end. Flagging badly on the third 5 but brought it back a bit on the 3 and 1's. Not bad for a first session back (though the wind was getting a lot stronger towards the end which can't have helped).
Distances: 1.53, 0.92, 1.5, 0.9, 1.46, 0.89, 0.32, 0.32.

Running warm up/down 11:55 [2] 2.06 km (5:47 / km) +63m 5:01 / km
shoes: Brooks Ghost7

Monday Mar 2 #

5 PM

Running 23:08 [2] 4.84 km (4:47 / km) +89m 4:23 / km
shoes: Brooks Ghost7

Back from uni a bit later than planned so pre-circuits run on my own.

Core/Strength (Circuits) 45:03 [3]

Everything felt a lot harder this week.

Running 1:52 [2] 0.37 km (5:03 / km)
shoes: Brooks Ghost7

Drills 41:13 [3] 2.03 km (20:18 / km) +2m 20:12 / km
shoes: Brooks Ghost7

Very hard session, feeling very broken now!

Running 4:55 [2] 0.88 km (5:35 / km) +41m 4:32 / km
shoes: Brooks Ghost7

Sunday Mar 1 #

12 PM

Running long 1:49:56 [3] 20.56 km (5:21 / km) +402m 4:52 / km

Long run up Rivelin to Headstone and back with Kris, Tobin and Matt (until he completely crashed and bailed up Coppice). A really good run to get rid of a slight hangover after Matt's birthday last night. Freezing up at headstone but pretty nice. Legs crashed a little bit on the way back.

Running 2:56 [3] 0.5 km (5:52 / km) +8m 5:26 / km

Down to Sainsburys and back.

Saturday Feb 28 #

12 PM

Running warm up/down 10:58 [2] 2.15 km (5:06 / km) +5m 5:03 / km
shoes: Brooks Ghost7

Orienteering intervals (Sprintervals) 34:18 [4] 7.54 km (4:33 / km) +137m 4:10 / km
shoes: Brooks Ghost7

A 50/50 session Kris planned last year. Legs feeling very tired after yesterdays gym session but ground it out. Things got very tough on the last few hills as there was a pretty nasty head wind. about a minutes rest between each one, 7 reps of around a km.

Running warm up/down 15:18 [2] 2.64 km (5:48 / km) +114m 4:46 / km
shoes: Brooks Ghost7

Back up over Blake Street to get my shirt from the first start and then back home for some Omloop watching. A good replacement session for missing out on a long run from Edale after seeing Eddie this morning - some exciting plans a foot.

Friday Feb 27 #

8 AM

Running 2:00 [2] 0.5 km (4:00 / km)
shoes: INOV-8 f-lite 195

Spinning 15:00 [1]

10 wu/5 wd.

Core/Strength 32:14 [3]
weight:64.7kg

Back in the gym for the first time in ages.

Stretching (Rolling) 7:05 [2]

Running 3:04 [2] 0.62 km (4:57 / km) +34m 3:53 / km
shoes: INOV-8 f-lite 195

Speedy jog home, hungry!
4 PM

Running 52:05 [3] 10.05 km (5:11 / km) +227m 4:39 / km

Standard Rivelin. Big group including a cameo from Treb, nice day and some good chat.

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