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Training Log Archive: willgardner

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running9 10:38:40 94.45(6:46) 152.0(4:12) 1132
  Core/Strength3 2:35:00
  Total12 13:13:40 94.45 152.0 1132

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MoTuWeThFrSaSu

Sunday Feb 7 #

9 AM

Running 2:00:43 intensity: (1:30:43 @2) + (30:00 @3) 30.55 km (3:57 / km) +151m 3:51 / km
ahr:159 max:169 shoes: Adidas Solar Boost

Double lap and a bit more of Pitsford. Birtwistle pilling the pressure on the front to the point where he cracked and had to dive into a field. Moving alright just rolling through, despite feeling a bit rough, but very windy out there heading north.

Saturday Feb 6 #

10 AM

Running warm up/down 16:13 [2] 3.66 km (4:26 / km) +5m 4:24 / km
ahr:138 max:151 shoes: Adidas Solar Boost

Running tempo 15:43 [4] 5.02 km (3:08 / km) +13m 3:05 / km
ahr:134 max:144 shoes: Nike Racing Flats

Bit of a faster hit out as Ben went chasing a Virtual race. Dropped pretty sharpish on very flat legs. Ground something out but would have liked to have rested up in hindsight, the boy flew off into the distance. Very foggy out, a bit sketchy at points with some tractors.

Running intervals 24:21 intensity: (5:00 @2) + (19:21 @4) 6.69 km (3:38 / km) +9m 3:37 / km
ahr:151 max:172 shoes: Nike Racing Flats

Few minutes easy and then 10x1min (1) back.

Running warm up/down 15:45 [2] 3.61 km (4:22 / km) +1m 4:21 / km
ahr:154 max:172 shoes: Adidas Solar Boost

5 PM

Core/Strength 51:00 [3]

Friday Feb 5 #

12 PM

Running 23:06 [2] 5.08 km (4:33 / km) +61m 4:17 / km
ahr:149 max:170 shoes: Saucony Triumph 5

Finally got a lunch break so got out for some much needed Vit D.
5 PM

Running 59:40 [2] 12.76 km (4:41 / km) +93m 4:31 / km
ahr:134 max:168 shoes: NVii Terra TT

In the dark around the Firs with Ben - lots of shit chat, perfect for after a long few days.

Thursday Feb 4 #

7 AM

Core/Strength 44:00 [3]

5 PM

Running warm up/down 15:51 [2] 3.39 km (4:40 / km) +22m 4:32 / km
ahr:141 max:162 shoes: Adidas Solar Boost

Running tempo 46:09 [4] 12.33 km (3:45 / km) +61m 3:39 / km
ahr:168 max:185 shoes: Adidas Solar Boost

Tempo - solo lapping around Ashmore in the rain. 34min tempo and then 8x20s strides. Feeling pretty tired after crashing hard yesterday and a long day, but got it done. Cold by the end.

Running warm up/down 20:27 [2] 4.29 km (4:46 / km) +20m 4:39 / km
ahr:151 max:167 shoes: Adidas Solar Boost

Wednesday Feb 3 #

5 PM

Running 1:19:07 [2] 17.27 km (4:35 / km) +122m 4:25 / km
ahr:147 max:169 shoes: NVii Terra TT

Bumped into Ben just as I was leaving so jumped into his loop. Up the canal (v. Muddy now) to the tunnel and back through Watford. Legs better than expected.

Tuesday Feb 2 #

11 AM

Running 39:31 [2] 8.9 km (4:26 / km) +137m 4:07 / km
shoes: Saucony Triumph 5 (2)

Easy on a day off in the sun.
5 PM

Running warm up/down 16:44 [2] 3.66 km (4:34 / km) +24m 4:26 / km
ahr:141 max:154 shoes: Nike Zoom Rival Fly

Running intervals 48:35 [4] 12.91 km (3:46 / km) +250m 3:26 / km
ahr:167 max:183 shoes: Nike Zoom Rival Fly

Intervals - 4x1min hills (60s) , 9min tempo (2), 4x1 hills, 9min, 4x1 hills.

Shaking it up getting back on the split tempos. Aim was to be comfy for as long as possible through the sets and was all good to the second tempo, where yesterday’s s&c started to cause some pain. Hit everything exactly the same all the way through though, so all good! Just moving away from Ben on the second tempo, first felt very controlled.
C • Nice 2

Running warm up/down 16:13 [2] 3.22 km (5:02 / km) +21m 4:53 / km
ahr:140 max:153 shoes: Nike Zoom Rival Fly

Monday Feb 1 #

11 AM

Core/Strength 1:00:00 [3]

2 PM

Running 1:20:32 [2] 18.67 km (4:19 / km) +143m 4:09 / km
ahr:152 max:178 shoes: NVii XXC (teal)

To the garage, the slightly longer way.

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