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Training Log Archive: willgardner

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running10 10:20:25 77.9(7:58) 125.37(4:57) 1372
  Core/Strength2 1:40:09
  Swimming1 20:45
  Drills1 10:07 0.75(13:34) 1.2(8:26) 5
  Total12 12:31:26 78.65 126.57 1377
averages - weight:64.6kg

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Sunday Feb 11 #

10 AM

Running long 1:43:55 [2] 22.04 km (4:43 / km) +390m 4:20 / km
shoes: New Balance Vazee Pace v2

Long run from Studley Park. Did the first 30 with Warren, Jensen and Milla, just chilling on the singe tracks. Then did the rest solo, before a temp at 3.45's for 5km to get the body moving at the end.

Saturday Feb 10 #

3 PM

Running 42:50 [2] 8.68 km (4:56 / km) +85m 4:42 / km
shoes: Mizuno Wave Rider 20 (Black)

Feeling really rough, not enjoying it and didn't want to do any more.

Friday Feb 9 #

10 AM

Running warm up/down 17:25 [2] 3.8 km (4:35 / km) +35m 4:23 / km
shoes: New Balance Vazee Pace v2

Running intervals 49:06 [4] 12.5 km (3:56 / km) +176m 3:40 / km
shoes: New Balance Vazee Pace v2

Intervals - 10min tempo (2.30), 5x2(1), 5x1min hills (1), 7min tempo

Around Fairfield park and the Pipe Bridge. Not very keen for a session, but opted for this one as I felt it would be easier to get through mental, with the differing sets. WIth Pat, and I was definitely thankful for the company. Felt strong on the 10, suffered on the 4th 2 and through the hills, but think I finished ok on the 7 (it was along the single track and took in the stairs at the Chandler, so not the quickest section, but had to change gears a lot).

Big one ticked off. Hamstring just pulling towards the end.

Running warm up/down 11:21 [2] 2.4 km (4:44 / km) +12m 4:37 / km
shoes: New Balance Vazee Pace v2

4 PM

Core/Strength 48:20 [3]
weight:65kg

Thursday Feb 8 #

12 PM

Running 50:05 [2] 10.44 km (4:48 / km) +177m 4:25 / km
shoes: Mizuno Wave Rider 20 (Black)

3 PM

Swimming 20:45 [3]

6 PM

Running 57:16 [2] 9.58 km (5:59 / km) +278m 5:13 / km
shoes: Ascis Fuji Renegade 2

Hanging training and the running round giving people instructions.

Wednesday Feb 7 #

11 AM

Running 30:15 [2] 7.0 km (4:19 / km) +40m 4:12 / km
shoes: Mizuno Wave Rider 20 (Black)

Baking hot so on the treadmill in the gym.

Core/Strength 51:49 [3]
weight:64.2kg

Back to it, not on as snappy on the squats as I'd like but plenty of time to go.

Looks like the sea sickness may have dropped my weight a bit...
7 PM

Running warm up/down 18:18 [2] 3.9 km (4:42 / km) +29m 4:31 / km
shoes: New Balance Vazee Pace v2

Running intervals 30:00 [4] 7.93 km (3:47 / km) +73m 3:37 / km
shoes: New Balance Vazee Pace v2

Yesterdays post-race intervals. 15x1min (1min). Legs pretty tired after the gym, and died a bit in the final 5, but glad to get some done. Dying in the heat a bit.

Running warm up/down 18:11 [2] 3.4 km (5:21 / km) +18m 5:13 / km
shoes: New Balance Vazee Pace v2

Death shuffle.

Tuesday Feb 6 #

11 AM

Running 33:21 [2] 7.02 km (4:45 / km) +26m 4:40 / km
shoes: Mizuno Wave Rider 20 (Black)

8 PM

Running warm up/down 16:13 [2] 3.22 km (5:02 / km) +18m 4:54 / km
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 8:42 [1] 0.9 km (9:40 / km)
shoes: Mizuno Wave Rider 20 (Black)

Drills warm up/down 1:25 [2] 0.3 km (4:43 / km) +5m 4:22 / km
shoes: Saucony Velocity 5

Running race 4:31 [5] 1.61 km (2:48 / km)
shoes: Saucony Velocity 5

Vic Milers Club - Mile Race.

Got really boxed in for the first couple of laps, and the pace was a bit slow, finally managed to move up a bit on lap 3 but didn't fancy running a load of extra distance so kept tucked in. Finally managed to get through at the bell and went with a young guy who'd kicked on. Finished strong for 2nd but annoyed I wasn't more aggressive and got myself into a better position earlier on.

Didn't feel great tonight, ate a bit close to the race, but glad I got something out of myself; think I am finally over the effects of the storm on Saturday.

Running warm up/down 16:38 [2] 3.05 km (5:27 / km) +15m 5:19 / km
shoes: Mizuno Wave Rider 20 (Black)

Monday Feb 5 #

10 AM

Running 2:01:00 [2] 18.8 km (6:26 / km)
shoes: Mizuno Wave Rider 20 (Black)

Long run with Krystal and Pete at the Scenic Rim at Binna Burra. Really cool rainforest with some great views down the valleys to the Gold Coast.

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