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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running6 6:04:09 49.11(7:25) 79.03(4:36) 979
  Core/Strength1 45:45
  Total7 6:49:54 49.11 79.03 979
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Tuesday Oct 16 #

6 AM

Running 25:03 [2] 5.2 km (4:49 / km) +80m 4:29 / km
ahr:104 max:163 shoes: New Balance Vazee Pace (Grey)

5 PM

Running warm up/down 21:23 [2] 3.68 km (5:48 / km) +41m 5:30 / km
ahr:144 max:174 shoes: Ascis Cumulus

Running intervals 35:08 [4] 9.44 km (3:43 / km) +79m 3:34 / km
ahr:173 max:189 shoes: Saucony Shay 3

Intervals - 12x2min (1min) around Delapre golf course.

Few tough dragging hills, and quite a few turn to keep it interesting and avoid the final golfers of the evening. Not feeling the freshest after a long day, but good to be back on it.

Running warm up/down 15:14 [2] 3.12 km (4:53 / km) +3m 4:52 / km
ahr:142 max:170 shoes: Ascis Cumulus

Saturday Oct 13 #

1 PM

Running long 1:49:19 [2] 24.19 km (4:31 / km) +292m 4:16 / km
ahr:154 max:180 shoes: Saucony Enduro (Green)

Struggled for the first 40 but then got more into it, glad I did this instead of session-ing today. Absolutely roasting for October, sweating away.

Friday Oct 12 #

7 AM

Core/Strength 45:45 [3]

Back to basics with the deadlifts today. Didn't get there quite early enough to run pre-work too.
5 PM

Running 1:11:47 [2] 15.08 km (4:46 / km) +206m 4:27 / km
ahr:151 max:173 shoes: Saucony Enduro (Green)

Wiggling around exploring some new paths.

Killed the time listening to an interview with the cyclist Heinrich Haussler; a great attitude to racing in poor weather.

Thursday Oct 11 #

7 AM

Running 20:08 [2] 4.22 km (4:46 / km) +49m 4:31 / km
ahr:155 max:186 shoes: Saucony Enduro (Green)

5 PM

Running hills 1:06:07 intensity: (54:37 @2) + (11:30 @4) 14.1 km (4:41 / km) +229m 4:20 / km
ahr:153 max:192

3x1km hill reps in Delapre. Nice gradual hill, just kicking up a bit more at the end. A reduced session from one Tash took me alog to Collingwood last year, but no Gin Malony to push me along this time. Enjoyed it despite tired legs, but definitely a session to come back to and build on.

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