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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running9 5:25:55 41.84(7:47) 67.34(4:50) 571
  Core/Strength3 1:42:24
  Drills3 1:21:00 4.0(20:16) 6.43(12:36) 6
  Spinning3 55:41
  Total10 9:25:00 45.84 73.77 577
averages - weight:64.4kg
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WeThFrSaSuMoTu

Monday Jul 25 #

7 AM

Running warm up/down 5:54 [2] 1.24 km (4:45 / km) +5m 4:40 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills 38:21 [1] 2.97 km (12:55 / km) +1m 12:53 / km
weight:64kg shoes: Mizuno Wave Rider (blue/yellow

Legs feeling sluggish but not horrendous.

Running warm up/down 5:34 [2] 1.19 km (4:41 / km) +16m 4:23 / km
shoes: Mizuno Wave Rider (blue/yellow

2 PM

Spinning warm up/down 20:08 [1]

10 up, 10 down.

Core/Strength 30:59 [3]

Running 24:04 [2] 5.19 km (4:38 / km) +56m 4:24 / km
shoes: Mizuno Wave Rider (blue/yellow

Felt good on the flats and downhills, not so much up the cycling burms.

Sunday Jul 24 #

4 PM

Running warm up/down 15:49 [2] 2.4 km (6:35 / km) +15m 6:23 / km
shoes: X-talon 190's (blue)

Running tempo (time trial) 15:44 [4] 4.6 km (3:25 / km) +44m 3:16 / km
ahr:185 weight:63.5kg shoes: X-talon 190's (blue)

Robert's Barn loop time trial. Pretty windy and legs feeling a bit sleepy, so not feeling tip top, but a good PB by 1.15 (last year in wet conditions). A good way to get the frustrations out after struggling with the diss all day. Fence/style jumping could do with some improvement...

Running 5:00 [2] 0.63 km (7:56 / km)
shoes: X-talon 190's (blue)

Running intervals 14:12 [4] 2.84 km (5:00 / km)
shoes: X-talon 190's (blue)

10x30s (1min walk/jog). Pretty tough, headwind for all the even ones. Feeling better as they went though until the last couple. Just over 200m for all I think (GPS was cutting a little short)

Running warm up/down 7:23 [2] 1.31 km (5:38 / km) +20m 5:14 / km
shoes: X-talon 190's (blue)

Saturday Jul 23 #

5 PM

Running 1:02:33 [2] 12.05 km (5:11 / km) +127m 4:56 / km
weight:64.8kg shoes: Mizuno Wave Rider (blue/yellow

Steady run with Ali over to Harlestone, over to Nobottle and home. Bumped into Josh and ran with him for a while near the end. Legs knackered after work.

Friday Jul 22 #

7 AM

Running warm up/down 6:00 [2] 1.25 km (4:48 / km) +5m 4:42 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills 35:43 [3] 2.82 km (12:40 / km)
shoes: Mizuno Wave Rider (blue/yellow

Legs tired, but got it done.

Running warm up/down 5:29 [2] 1.17 km (4:41 / km) +12m 4:27 / km
shoes: Mizuno Wave Rider (blue/yellow

The lack of having to run up Conduit after this was a welcome thing.
5 PM

Spinning warm up/down 20:11 [1]

10 up, 10 down.

Core/Strength 31:27 [3]
weight:64.5kg

Running 31:15 [2] 6.9 km (4:32 / km) +72m 4:18 / km
shoes: Mizuno Wave Rider (blue/yellow

Dropped off in Harlestone and ran back, with and out and back to Little Brington to get it over half an hour. Feeling a lot better than this morning, dropping the mileage a bit now.

Thursday Jul 21 #

7 AM

Running 20:08 [2] 4.18 km (4:49 / km) +34m 4:38 / km
shoes: Mizuno Wave Rider - red

Pre-breakfast loop around Little Brington, tight right quad.
6 PM

Running warm up/down 13:29 [2] 2.8 km (4:49 / km) +9m 4:44 / km
shoes: X-talon 190's (blue)

Easy jogging, legs, and especially quads, were very tight.

Drills warm up/down 6:56 [1] 0.64 km (10:50 / km) +5m 10:26 / km
shoes: X-talon 190's (blue)

Running intervals 19:40 [4] 5.12 km (3:50 / km) +29m 3:44 / km
weight:65kg shoes: X-talon 190's (blue)

Intervals - 5min(30s), 1min (3min); 3min(30s) 1min(2min); 2min (30s) 1min.

With Ali in the Firs. Tough session and struggling to get the pace going on the 5, better on the 3 and then died on the 2; struggled on every 1 minute. Bit muggy out and starting to rain, but pretty nice out.

Distances: 5 - 1.62k, 3 - 1.01k, 2 - 0.65, 1's all around 0.34.

Running warm up/down 15:46 [2] 2.31 km (6:50 / km) +15m 6:37 / km
shoes: X-talon 190's (blue)

Warm down, including 4x~100m sprints. Jelly legs but got it done.

Wednesday Jul 20 #

1 PM

Spinning 15:22 [1]

Core/Strength 39:58 [3]

7 PM

Running 57:55 [2] 12.16 km (4:46 / km) +112m 4:33 / km
shoes: X-talon 190's (blue)

Really nice evening for it, just cruising along looping around the fields. 6x15s strides on the Avenue of Tree at the end to keep the legs turning.

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