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Training Log Archive: willgardner

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running9 5:59:21 46.77(7:41) 75.27(4:46) 627
  Core/Strength3 1:23:53
  Orienteering1 1:02:30 7.11(8:48) 11.44(5:28) 17629 /38c76%
  Spinning2 40:13
  Drills1 34:17 1.49(22:59) 2.4(14:17)
  Total11 9:40:14 55.37 89.11 80329 /38c76%

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Sunday Oct 16, 2016 #

11 AM

Running warm up/down 8:00 [2] 1.6 km (5:00 / km) +5m 4:55 / km
shoes: X-talon 190's (blue)

Orienteering race 1:02:30 [4] *** 11.44 km (5:28 / km) +176m 5:04 / km
spiked:29/38c shoes: X-talon 190's (blue)

CSC Final. Scrapy scrappy race. Start ok but just kept hitting a pit to the left or right of where I wanted to be. Some bad hesitations as well. But felt much more racey than a Euromeeting, and happy with the pace I had at points. Early start had the effect I expected with it tracking up loads, so definitely lost out by not getting it changed but it is what it is and it was good fun regardless.

Running warm up/down 23:12 [2] 4.0 km (5:48 / km) +32m 5:35 / km
shoes: X-talon 190's (blue)

Easy in the woods and then to watch the sprinters hit out at the run-in competition.

Saturday Oct 15, 2016 #

6 PM

Running 55:37 [2] 11.48 km (4:51 / km) +127m 4:35 / km
shoes: Mizuno Wave Rider (blue/yellow

Out and back around Harlestone golf course, legs tired after a ten hour shift to start with, but got into it and felt good by the end. Pissing it down at the start but stopped at halfway. Would have liked to do a bit more but kept it a bit shorter with CSC final in mind tomorrow.

Friday Oct 14, 2016 #

7 AM

Running warm up/down 6:06 [2] 1.25 km (4:53 / km) +5m 4:47 / km
shoes: Mizuno Wave Rider (blue/yellow

Drills 34:17 [1] 2.4 km (14:17 / km)
shoes: Mizuno Wave Rider (blue/yellow

Not a huge session for the first one back, legs hurting on the small bit of plyo I did do.

Running warm up/down 5:53 [2] 1.18 km (4:59 / km) +11m 4:46 / km
shoes: Mizuno Wave Rider (blue/yellow

7 PM

Spinning warm up/down 20:10 [1]

Core/Strength 25:45 [3]

Vardy 2:2 - minus Box Jumps. Absolutely shattered so bailed on the jog home. Not looking forward to another long day of work tomorrow!

Thursday Oct 13, 2016 #

8 AM

Running 21:58 [2] 4.12 km (5:20 / km) +39m 5:05 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy pre-breakfast jog about the fields. Tight calves and couldn't get myself out of bed, those whole three beers last night took there toll.
7 PM

Running warm up/down 15:51 [2] 3.15 km (5:02 / km) +31m 4:48 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy round the park.

Running intervals 29:05 [4] 7.95 km (3:39 / km) +34m 3:35 / km
shoes: Mizuno Wave Rider (blue/yellow

Intervals at the small park by Abby Park with Dom 10x2 mins (1min jog recovery). Felt sluggish on the warm up but got into it well and just ticking over and feeling much better by the final one, but the hill was getting quite sapping each time. Garmin cutting the corners loads so it said 7.95 but must have been a couple hundred metres more!

Running warm up/down 12:12 [2] 2.48 km (4:55 / km) +9m 4:50 / km
shoes: Mizuno Wave Rider (blue/yellow

Wednesday Oct 12, 2016 #

7 AM

Running 41:42 [2] 8.02 km (5:12 / km) +61m 5:01 / km
shoes: Mizuno Wave Rider (blue/yellow

Easy pre-breakfast around the fields. Back much better than last night.

Core/Strength 20:00 [3]

5 PM

Running 50:59 [2] 10.16 km (5:01 / km) +93m 4:48 / km
shoes: X-talon 220 - purple/blue

Easy around the Firs. Not as spritely as this morning.

Tuesday Oct 11, 2016 #

7 PM

Running warm up/down 14:39 [2] 3.0 km (4:53 / km) +33m 4:38 / km
shoes: Mizuno Wave Rider (blue/yellow

Running tempo 29:15 [4] 7.9 km (3:42 / km) +70m 3:33 / km
shoes: Mizuno Wave Rider (blue/yellow

Progression Reps with Dom at Abby Park. 3 laps starting near the loos, starting at 7min/mile on one side, upping to 6 on the next and up the hill before hitting 5's on the next and kicking to the finish. Then a short jog before getting into the next. Tough to get the legs moving on the first one and not feeling my best tonight, but good to force the body to shift the pace.

Running warm up/down 14:04 [2] 2.79 km (5:03 / km) +20m 4:52 / km
shoes: Mizuno Wave Rider (blue/yellow

Monday Oct 10, 2016 #

10 AM

Running 30:48 [2] 6.19 km (4:59 / km) +57m 4:45 / km
shoes: Mizuno Wave Rider (blue/yellow

Whilton Road, Carridge Drive, Long Copse loop. Nice and sunny out but pretty chilly, nice and easy just ticking over. Legs tired after yesterday so had a good stretch when I got back.
3 PM

Spinning warm up/down 20:03 [1]

Core/Strength 38:08 [3]

Vardy 2:1, some rolling at the end.

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