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Training Log Archive: willgardner

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running9 8:05:09 64.39(7:32) 103.63(4:41) 1268
  Core/Strength2 1:48:24 0.94 1.52
  Climbing1 1:00:00
  Orienteering1 37:08 3.55(10:28) 5.71(6:30) 14216c
  Total12 11:30:41 68.88 110.85 141016c

» now

Sunday Mar 31 #

10 AM

Running tempo 1:06:18 intensity: (28:12 @2) + (38:06 @4) 12.32 km (5:23 / km) +638m 4:17 / km
ahr:140 max:203 shoes: X-talon 225 (red)

Wrekin Fell Race - 1st

Struggle to get up and felt shite on the drive there, so started steady and planned to follow and do as little work as I could. A Walton Chasers kid took a flyer, and we all gradually drew him in and Dan and I split away as the climb up the Ercall continued. Crested together, and were joined by another Mercia chap on the descent. I got onto the front on the road, and hitting the steep start of the main climb gradually ground them off the back, and bar a short nosebleed part way up, crested alone, 15s ahead of Dan.

Got some good advise yelled at me by Bob Drege as headed down, not to be too much of an idiot, so never fully extended myself, and aimed to do as little as I had to. Had a check behind on the last climb and had around 30s on Dan, so managed to keep him behind.

Good fun and glad I did it in the end. The record is ridiculously quick, low 34's (I did 38.06), so will have to come back and give it a good crack next year.
2 PM

Orienteering 37:08 [2] *** 5.71 km (6:30 / km) +142m 5:47 / km
ahr:135 max:178 16c shoes: X-talon 225 (red)

Easy nav training in Bentley woods on the way home with Dunc. Felt pretty shattered, but good to do a little practice. Alternating between a normal map and one with no paths or north lines.

Saturday Mar 30 #

8 AM

Running 1:12:13 intensity: (40:22 @2) + (31:51 @4) 16.21 km (4:27 / km) +88m 4:20 / km
ahr:161 max:195 shoes: Saucony Jazz (Grey)

Over to the canal, then a 15min tempo up to Daventry Parkrun (slowed by the roads getting through town, then quick break and the parkrun. Legs, especially glutes and hamstrings, felt awful; hopefully just post-gym/track and not used to working hard this early.

Lovely morning though, felt like summer already.
5 PM

Climbing 1:00:00 [1]

With Treb and Duncan. We had the place to ourselves so smashed ourselves with very little rest. Good fun, and strength definitely improving.

Friday Mar 29 #

7 AM

Core/Strength 34:41 [3]
ahr:94 max:151

2 PM

Running 1:31:30 [2] 18.27 km (5:01 / km) +204m 4:45 / km
ahr:149 max:193 shoes: Saucony Jazz (Grey)

Easy over to Brington and then another 11km with Treb. Nice and easy, just easing out the legs, feeling sluggish after a conference lunch.

Thursday Mar 28 #

12 PM

Running 39:45 [2] 9.14 km (4:21 / km) +49m 4:14 / km
ahr:167 max:195 shoes: Saucony Triumph 4

Shaking out the legs at lunch.
7 PM

Running 18:49 [2] 3.66 km (5:09 / km)
ahr:141 max:178 shoes: Ascis Cumulus

Running intervals 22:08 [4] 5.64 km (3:56 / km)
ahr:115 max:152 shoes: New Balance RC800

Intervals - 8x600m (1min).

Not feeling too snappy tonight, but got it done, solo off the front. Went through all the 400's in 69 and less, which was the aim, and averaged around 1.44, fastest in 1.41.

Running intervals 6:23 [4] 1.64 km (3:53 / km)
ahr:112 max:139 shoes: New Balance RC800

4x200m strides with Haydn at the end.

Running warm up/down 16:41 [2] 3.38 km (4:57 / km)
ahr:158 max:169 shoes: Ascis Cumulus

Wednesday Mar 27 #

(rest day)

Felt cooked after I got up, so took an impromptu rest day, letting the training sink in.

Tuesday Mar 26 #

12 PM

Running 35:28 [2] 8.01 km (4:26 / km) +76m 4:14 / km
ahr:148 max:176 shoes: Saucony Jazz (Grey)

Out at lunch, chilling in the sun.
5 PM

Running 50:03 [2] 10.42 km (4:48 / km) +135m 4:31 / km
ahr:134 max:178 shoes: Saucony Jazz (Grey)

Had planned a session, but just felt drained after the last two days of work. Knocked it on the head and then just cruised around in the evening sun.

Couldn't make the track anyway as I got a surprise call from local radio to give an interview on orienteering; ready to live that local celebrity lifestyle.

Monday Mar 25 #

1 PM

Running 40:18 [2] 9.38 km (4:18 / km) +50m 4:11 / km
ahr:157 max:178 shoes: Saucony Jazz (Grey)

Easy out at lunch after a very stressful morning; not a fun day.
7 PM

Running 25:33 [2] 5.57 km (4:35 / km) +28m 4:28 / km
ahr:162 max:185 shoes: Saucony Jazz (Grey)

Just an easy one; need to remember that work stress tires you just as much as training sometimes.

Core/Strength 1:13:43 [3] 1.52 km (48:34 / km)
ahr:107 max:165 shoes: Ascis Cumulus

Damien's S+C - absolutely ruined.

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