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Training Log Archive: willgardner

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running11 10:17:55 87.2(7:05) 140.34(4:24) 1220
  Core/Strength3 1:59:00
  Spinning2 1:05:00
  Total14 13:21:55 87.2 140.34 1220

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MoTuWeThFrSaSu

Sunday Mar 21 #

9 AM

Running long 2:22:20 intensity: (2:00:00 @2) + (12:20 @3) + (10:00 @4) 33.65 km (4:14 / km) +130m 4:09 / km
ahr:152 max:169 shoes: Adidas Solar Boost

Easy long run catch up with Arne. New route for me and didn’t have a clue where I was most of the time. Picked it up a bit at the end to get back home but a good long one ticked off, no fatigue at all.

Saturday Mar 20 #

12 PM

Running 24:05 [2] 5.62 km (4:17 / km)
ahr:143 max:170 shoes: Adidas Solar Boost

Busy Saturday so squeezing one in. Hopefully get time for a session later.
7 PM

Running 20:43 [1] 2.85 km (7:17 / km) +5m 7:13 / km
ahr:113 max:138 shoes: Adidas Solar Boost

Accompanying Sa on her return to running. Feeling dreadful throughout the afternoon so shut down the session plans. Shame but better than doing some damage.

Spinning 30:00 [1]

Friday Mar 19 #

7 AM

Core/Strength 48:00 [3]

11 AM

Running 1:12:24 [2] 16.18 km (4:28 / km) +193m 4:13 / km
ahr:144 max:161 shoes: Saucony Triumph 5 (2)

Easy lunch run with Elisha and Dunc. Showery but enjoyable, until I realised at 4km to go I had around 15minss to make a meeting. Just a couple of minutes late... feeling rough after an early rise.
8 PM

Spinning 35:00 [1]

Thursday Mar 18 #

11 AM

Running 32:29 [2] 7.38 km (4:24 / km) +49m 4:16 / km
ahr:144 max:158 shoes: Adidas Solar Boost

Out and back to Whilton Locks. Tight calves.
5 PM

Running warm up/down 14:13 [2] 3.25 km (4:22 / km) +21m 4:14 / km
ahr:146 max:156 shoes: Adidas SL20

Running tempo 38:30 [4] 11.62 km (3:19 / km) +70m 3:13 / km
ahr:174 max:181 shoes: Adidas SL20

Solo tempo around Ashmore. Started nicely, feeling good and comfy. Pace a little ruined by a clash with a car second time through the chippy. Dropped in a bonus short lap at the end to try to sync with DB, with an out and back at the end. GPS didn’t like the out and back, but decent enough.

Running warm up/down 16:24 [2] 3.56 km (4:37 / km) +17m 4:30 / km
ahr:142 max:154 shoes: Adidas SL20

Wednesday Mar 17 #

10 AM

Running 20:00 [2] 4.51 km (4:26 / km) +46m 4:13 / km
ahr:140 max:155 shoes: Adidas Solar Boost

Squeezing in last minute following meeting changes.
5 PM

Running 1:02:14 [2] 13.25 km (4:42 / km) +164m 4:25 / km
ahr:147 max:162 shoes: NVii Forest 2 (orange)

Wiggling through the Firs with Dunc; feeling alright and enjoying the lush weather. Some cracking new tracks as well.

Core/Strength 51:00 [3]

Tuesday Mar 16 #

12 PM

Running 32:08 [2] 6.86 km (4:41 / km) +100m 4:22 / km
ahr:139 max:159 shoes: Nvii Terra TT (2)

Mixing of with and without Dunc at lunch. Blustery.
6 PM

Running warm up/down 20:15 [2] 4.8 km (4:13 / km) +54m 4:00 / km
ahr:146 max:157 shoes: Adidas SL20

Running hills 27:08 [4] 5.27 km (5:09 / km) +180m 4:24 / km
ahr:145 max:179 shoes: Adidas SL20

Finally back to feeling normal but after a 6-6 day I switched sessions around and punched out some Wright hill reps.
10x40s on the Leys. Leg turnover could have been better but just nice to feel back to normal.

Running warm up/down 20:02 [2] 4.55 km (4:24 / km) +22m 4:18 / km
ahr:147 max:155 shoes: Adidas SL20

9 PM

Core/Strength 20:00 [1]

Monday Mar 15 #

5 PM

Running 1:15:00 [2] 17.0 km (4:25 / km) +170m 4:12 / km
shoes: Nvii Terra TT (2)

Out to Watford, and back in the new path.

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