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Training Log Archive: willgardner

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running10 8:11:26 66.89(7:21) 107.64(4:34) 944
  Core/Strength2 1:46:02 0.65 1.04
  Total11 9:57:28 67.53 108.69 944

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MoTuWeThFrSaSu

Sunday Oct 4 #

12 PM

Running 45:49 intensity: (37:49 @2) + (8:00 @4) 9.46 km (4:51 / km) +162m 4:28 / km
ahr:140 max:153 shoes: NVii Terra TT

Easy with Treb over at Elkington, including two segments. Another nice run.

Saturday Oct 3 #

1 PM

Running 44:09 [2] 8.41 km (5:15 / km) +187m 4:43 / km
ahr:145 max:171 shoes: NVii Terra TT

Easy one with Treb in the rain from Badby, ticking off Northampton’s tallest hill. Very nice to run somewhere new.

Friday Oct 2 #

6 PM

Running 1:01:23 [2] 13.62 km (4:30 / km) +79m 4:23 / km
ahr:149 max:172 shoes: Nike Peg 36

Easy in the Firs with the boys.

Thursday Oct 1 #

11 AM

Running 37:24 [2] 8.44 km (4:26 / km) +65m 4:16 / km
ahr:146 max:172 shoes: Saucony Triumph 4 (white 2)

5 PM

Running 1:00:36 [2] 13.66 km (4:26 / km) +124m 4:15 / km
ahr:142 max:153 shoes: Saucony Triumph 5

Easy does it.
6 PM

Core/Strength 39:00 [3]

Rd.2 of Damien for the week. Tough.

Wednesday Sep 30 #

7 AM

Running 30:56 [2] 6.59 km (4:42 / km) +75m 4:27 / km
ahr:148 max:173 shoes: Saucony Triumph 4 (white 2)

5 PM

Running warm up/down 26:15 [2] 4.81 km (5:28 / km)
ahr:137 max:159 shoes: Saucony Triumph 5

Running intervals 19:52 [4] 5.1 km (3:54 / km)
ahr:173 max:186 shoes: Saucony Track Spikes

Intervals - 20x200m (30s)

Interesting one with Adam for a Winter opener. Not done something like is properly before, but was cracking. Average 31s, leading Adam for a bit of it. Next time 30x; bring on the lactic.

Running warm up/down 19:17 [2] 3.71 km (5:12 / km)
ahr:141 max:152 shoes: Saucony Triumph 5

Tuesday Sep 29 #

3 PM

Running 1:10:06 [2] 16.27 km (4:19 / km) +166m 4:06 / km
ahr:148 max:170 shoes: Saucony Triumph 4 (white 2)

Easy looping to get some climbs off road.

Monday Sep 28 #

11 AM

Running 45:29 [2] 10.56 km (4:19 / km) +69m 4:10 / km
ahr:148 max:182 shoes: Saucony Triumph 5

Easy in the am.
6 PM

Running 20:52 [2] 4.87 km (4:17 / km) +16m 4:13 / km
ahr:142 max:163 shoes: Nike Peg 36

Core/Strength 1:07:02 [3] 1.04 km (1:04:20 / km)
ahr:104 max:158 shoes: Nike Peg 36

Damien’s S&C:

- 2x12 Hamstring push backs, w/ yellow band. 2 each side.
- 4x60s plank out and backs. Dynamic.
- 3x60s Sprinter sit-ups, into 45s flutters with twist, 45s leg lowers.
- 3x 50s triple V’s
- 3x8 SL squat, SL hops, SL burpees, rolling through on each side.
- 5x35s (10s) plank extensions.

Running warm up/down 9:18 [2] 2.15 km (4:20 / km)
ahr:155 max:162 shoes: Nike Peg 36

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