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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running6 4:25:23 34.76(7:38) 55.94(4:45) 443
  Core/Strength3 1:16:30
  Cycling1 44:15 12.35(3:35) 19.88(2:14) 236
  Spinning1 20:00
  Orienteering1 16:17 2.49(6:33) 4.0(4:04) 2016 /19c84%
  Total8 7:02:25 49.6 79.82 69916 /19c84%
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Friday Sep 30 #

8 AM

Running 20:03 [2] 4.0 km (5:01 / km) +36m 4:48 / km
shoes: Mizuno Wave Rider - red

Easy pre-breakfast recovery. Toe isn't great after taking a bad blow at Euromeeting long, I think there's a blister under the nail.
3 PM

Running 44:49 [2] 9.46 km (4:44 / km) +91m 4:31 / km
shoes: Mizuno Wave Rider - red

Whilton Road, Long Copse, over the road and back up to Little Brington and back with a loop around the village to finish. Legs tired but not as bad as expected.

Core/Strength 20:00 [1]

Thursday Sep 29 #

7 PM

Running warm up/down 11:03 [2] 2.14 km (5:10 / km)
shoes: Mizuno Wave Rider (blue/yellow

Running intervals 31:35 [4] 7.31 km (4:19 / km)
shoes: Mizuno Wave Rider (blue/yellow

Track Intervals - 6x1k (~2min rest, this varied on the guys behind).

At the new Moulton track, which is absolutely fantastic! An it's a surprisingly good group down as well, on the front alternating with Rory with Dom coming through near the end. Starting at 3.15's and progressing through (apart from a blip on 4). Just losing touch slightly on the final rep. Going surprisingly well though.

We're not allowed to use lane 1 (saving it for competitions) so we were in lane 2 for the whole thing, apart from where we had to go miles wide when overtaking the sea of kids on the track.

Times: 3.15.6, 3.11.5, 3.07.3, 3.09.8, 3.03.4, 3.01.9

Running warm up/down 11:48 [2] 2.0 km (5:54 / km)
shoes: Mizuno Wave Rider (blue/yellow

Wednesday Sep 28 #

10 AM

Running 1:00:52 [2] 13.19 km (4:37 / km) +158m 4:21 / km
shoes: X-talon 220 - purple/blue

Steady around looping around the Firs.
4 PM

Spinning warm up/down 20:00 [1]

Core/Strength 31:30 [3]

Back onto Si's sessions.

Cycling 44:15 [2] 19.88 km (2:14 / km) +236m 2:06 / km

Evening spin with Josh out to East Haddon, Buckby (with a loop around the huge hill) and back home. Nice evening out, but dropped on the flat at one point - redeemed myself on the climb though.

Tuesday Sep 27 #

9 AM

Core/Strength 25:00 [2]

3 PM

Running 1:00:04 [2] 13.04 km (4:36 / km) +158m 4:21 / km
shoes: X-talon 220 - purple/blue

Around the Harpole loop. Surprisingly dry out and legs not feeling as bad as expected, not looking at the watch just going off feel.

Sunday Sep 25 #

11 AM

Running warm up/down 15:09 [2] 2.8 km (5:25 / km)
shoes: Mizuno Wave Rider (blue/yellow

Orienteering race 16:17 [5] *** 4.0 km (4:04 / km) +20m 3:58 / km
spiked:16/19c shoes: Mizuno Wave Rider (blue/yellow

Euromeeting Sprint. Technically not too bad (or at least not as bad as the other races), just very flat physically; no real drive out of the corners and struggling to get up to top gear.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Rider (blue/yellow

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