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Training Log Archive: willgardner

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running8 7:49:01 62.8(7:28) 101.07(4:38) 1007
  Cycling1 1:37:01 26.82(3:37) 43.17(2:15) 312
  Core/Strength3 1:13:29
  Spinning2 35:15
  Drills1 5:57 0.34(17:44) 0.54(11:01)
  Total9 11:20:43 89.96 144.78 1319

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Running long 1:45:10 [2] 22.35 km (4:42 / km) +153m 4:33 / km
shoes: Mizuno Wave Rider (blue/yellow

Long run down to Brockhall, along the canal through Weedon to Heyford, then back towards home with a loop around the Whilton Road and the pub just to get the distance up. Really nice day out and just clocking along nicely, until the turn to home at Nether Heyford where a pretty horrible headwind hit all the way back up to Little Brington. Tight hamstrings but no major issues.

Saturday Oct 8, 2016 #

3 PM

Running warm up/down 14:35 [2] 3.22 km (4:32 / km) +21m 4:23 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills warm up/down 5:57 [1] 0.54 km (11:01 / km)
shoes: Mizuno Wave Rider (blue/yellow

Running hills 40:14 [4] 8.86 km (4:32 / km) +289m 3:54 / km
shoes: Mizuno Wave Rider (blue/yellow

Hill reps on the steep hill near Long Buckby. 3 sets of 3min (2), 2min (2), 1min, with 5min between sets. The rests were meant to be slightly short but I elongated them to get back to the steeper bit each time. The 2nd rep always flattened out over the top so had to kick on, which was tough with the head wind. Good session though, and got the carrot of another runner on the 2nd set, which helped.

Distances: 0.73, 0.54, 0.30; 0.74, 0.51, 0.29; 0.72, 0.53, 0.30.

Running warm up/down 21:05 [2] 4.26 km (4:57 / km) +40m 4:44 / km
shoes: Mizuno Wave Rider (blue/yellow

Back home, absolutely blown! Nice day though, pretty warm in the end and managed to avoid the rain.

Friday Oct 7, 2016 #

3 PM

Spinning warm up/down 20:15 [1]

15 up, 5 down.

Core/Strength 24:12 [3]

Vardy's session 1:2

Running 36:40 [2] 7.71 km (4:45 / km) +63m 4:34 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy run back from Harlestone through Little Brington. I was going to include a drills session near the end but felt low on energy and hungry.

Thursday Oct 6, 2016 #

7 PM

Running warm up/down 10:31 [2] 2.32 km (4:32 / km) +9m 4:27 / km
shoes: Mizuno Wave Rider (blue/yellow

From Abby Park over to the Racecourse with Dom.

Running tempo 20:37 [4] 6.13 km (3:22 / km) +28m 3:17 / km
shoes: Mizuno Wave Rider (blue/yellow

Tempo around the outside of the Racecourse with Dom, who I pretty much paced around for the first 20 of his 40min tempo. Tough headwind tonight which made things difficult, and feeling shattered after a tough day at work (even though I got the little buggy to raz around in). Still pretty consistent and a nice place to do a tempo; definitely better to do it with someone! 1 minutes between 0.37 (with the wind on the odds), and 0.35 (against on the evens).

The Garmin cut a bit of the distance off I think.

Running 5:00 [1] 0.63 km (7:56 / km) +2m 7:49 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy jog.

Running intervals 9:00 [4] 2.22 km (4:03 / km)
shoes: Mizuno Wave Rider (blue/yellow

5x1min (1min) to get some speed in the legs after the tempo. Feeling a bit better for them. Good session.

Running warm up/down 16:36 [2] 3.15 km (5:16 / km) +7m 5:13 / km
shoes: Mizuno Wave Rider (blue/yellow

Back to the car.

Wednesday Oct 5, 2016 #

7 AM

Running 22:41 [2] 4.4 km (5:09 / km) +35m 4:57 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy pre-breakfast around the fields. Legs tired!
5 PM

Spinning warm up/down 15:00 [1]

WU

Core/Strength 29:17 [3]

Strength Stability 1:1. Legs tired but nice to be out of the cellars. Shorter that expected so some good rolling at the end.

Running 1:10:36 [2] 13.86 km (5:06 / km) +150m 4:50 / km
shoes: Mizuno Wave Rider (blue/yellow

Loop of Halestone Firs and then home. Running low on energy near the end. Couple of short mountain bike loops taking in the burms for some fun.

Tuesday Oct 4, 2016 #

7 PM

Running warm up/down 12:36 [2] 2.75 km (4:35 / km) +30m 4:21 / km
shoes: Mizuno Wave Rider (blue/yellow

Lap and a bit of the park warm up.

Running intervals 41:47 [4] 10.8 km (3:52 / km) +102m 3:42 / km
shoes: Mizuno Wave Rider (blue/yellow

Intervals - 3x a lap of Abington Park (2.6km - though Garmin was cutting it just a bit short). Starting from a different corner each time, with job a side recovery (this was extended because the coach wanted us to wait the younger guys who hadn't been before).

Just clinging onto the back of Dom, pushing hard! Died a bit on the sharp hill on the third one and in a sufferfest from there to the end. Good session though.

Times: 8:25, 8:20, 8:37.

Running warm up/down 6:14 [2] 1.1 km (5:40 / km) +15m 5:18 / km
shoes: Mizuno Wave Rider (blue/yellow

Monday Oct 3, 2016 #

12 PM

Running 35:39 [2] 7.31 km (4:53 / km) +63m 4:41 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy around the long Copse and Carridge Drive. Legs tired but nice and hot out.

Core/Strength 20:00 [3]

5 PM

Cycling 1:37:01 [3] 43.17 km (2:15 / km) +312m 2:10 / km

Evening ride with Josh out to Everdon Stubbs, back over to Nether Heyford, Bugbrooke, Rothersthrope, Kislingbury, Duston, Harlestone and home. Getting dark by the end so it was getting a little sketchy down the hill by Althorp but good fun.

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