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Training Log Archive: willgardner

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running10 11:25:04 97.45(7:02) 156.83(4:22) 1122
  Core/Strength4 2:24:00
  Orienteering1 34:19 4.35(7:53) 7.01(4:54) 4417c
  Total11 14:23:23 101.81 163.84 116617c

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MoTuWeThFrSaSu

Sunday Nov 22 #

9 AM

Running long 2:00:39 intensity: (1:20:39 @2) + (20:00 @3) + (20:00 @4) 30.61 km (3:57 / km) +151m 3:51 / km
ahr:161 max:192 shoes: Adidas Solar Boost

Long run at Pitsford with a pick-up from the dam to home. Feeling a lot better than last week but got binned off big time at 23km. Sunny, hardly any wind, perfect stuff.

Saturday Nov 21 #

9 AM

Running warm up/down 16:27 [2] 3.35 km (4:55 / km) +20m 4:46 / km
ahr:120 max:153 shoes: Saucony Jazz Grey (2)

Running intervals 35:34 [4] 9.81 km (3:38 / km)
ahr:159 max:180 shoes: Nike XC spikes

Intervals - 8x1km (~75s) on the rugby pitches in Rugby.

Felt pretty rough on the first one, but then got into it and felt better throughout. Very enjoyable and good to tick off. Only negative was the golfer who insisted on driving/chipping directly where the rep was starting; playing 10 points per dog hit maybe?

Running intervals 8:18 [4] 1.8 km (4:36 / km)
ahr:160 max:173 shoes: Nike XC spikes

Strides - 4x30s

Running warm up/down 17:43 [2] 3.3 km (5:22 / km) +34m 5:06 / km
ahr:140 max:151 shoes: Saucony Jazz Grey (2)

4 PM

Running 27:11 [2] 5.46 km (4:59 / km) +48m 4:46 / km
ahr:150 max:173 shoes: Saucony Triumph 5 (2)

Super easy around the golf course at Harlestone.

Core/Strength 46:00 [3]

Friday Nov 20 #

5 PM

Running 1:12:46 [2] 14.94 km (4:52 / km) +165m 4:37 / km
ahr:141 max:159 shoes: Adidas Solar Boost

A slightly longer loop than expected, but just taking it easy with The Social Distance pod. Relaxed Friday.

Core/Strength 20:00 [1]

Thursday Nov 19 #

11 AM

Running 35:51 [2] 7.7 km (4:39 / km) +101m 4:22 / km
ahr:142 max:163 shoes: Adidas Solar Boost

Easy does it.
4 PM

Running warm up/down 15:21 [2] 3.24 km (4:44 / km) +50m 4:24 / km
ahr:142 max:166 shoes: New Balance RC1400

Running intervals 53:53 [4] 13.99 km (3:51 / km) +116m 3:42 / km
ahr:151 max:173 shoes: New Balance RC1400

Intervals and Hills - 2x15min with 6x75s hills up The Leys in between.

Working week with Ben. A fair bit of wiggling due to the cars on the main road, but felt strong on the hills and perfectly even on the tempos. Excellent sesh, back on it.

Running warm up/down 17:00 [2] 3.71 km (4:35 / km) +22m 4:27 / km
ahr:160 max:175 shoes: New Balance RC1400

Wednesday Nov 18 #

11 AM

Running 38:14 [2] 8.48 km (4:30 / km) +64m 4:21 / km
ahr:143 max:172 shoes: Nike Peg 36

Pretty ropey still, think I got my nutrition on Sunday all run and I’ve felt pretty empty and lacking energy since then.
5 PM

Running 1:15:24 [2] 17.05 km (4:25 / km) +84m 4:19 / km
ahr:149 max:182 shoes: Saucony Jazz Grey (2)

Still feeling pretty dodgy so just an easy explore up to Rugby from Houlton. I think this is just what I needed.

Core/Strength 52:00 [3]

Tuesday Nov 17 #

12 PM

Running 1:13:35 [2] 16.08 km (4:35 / km) +107m 4:26 / km
ahr:145 max:165 shoes: Saucony Triumph 5

Easy at lunch. Felt pretty naff, long day already.
5 PM

Orienteering 34:19 [2] ** 7.01 km (4:54 / km) +44m 4:45 / km
ahr:142 max:178 17c

Hopping Hare night-O loop.

Monday Nov 16 #

5 PM

Running 1:17:08 [2] 17.31 km (4:27 / km) +159m 4:16 / km
ahr:159 max:195 shoes: Nike Peg 36

A stressful day, so go to get out in the dark and just switch off. Lonely old time this lockdown.

Core/Strength 26:00 [3]

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