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Training Log Archive: willgardner

In the 7 days ending Mar 28:

activity # timemileskm+m
  Running10 10:02:11 86.93(6:56) 139.9(4:18) 1205
  Spinning2 1:30:00
  Core/Strength2 1:23:00
  Total13 12:55:11 86.93 139.9 1205

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MoTuWeThFrSaSu

Sunday Mar 28 #

12 PM

Running 43:02 [2] 10.46 km (4:07 / km)
ahr:150 max:171 shoes: Adidas Solar Glide

Feeling better than expected. Had to bail early sadly to get back home.

Spinning 50:00 [1]

6 PM

Running 36:49 [2] 8.8 km (4:11 / km)
ahr:149 max:158 shoes: Adidas Solar Glide

Topping up what I missed earlier.

Saturday Mar 27 #

9 AM

Running long 2:08:18 intensity: (1:40:00 @2) + (20:00 @3) + (8:18 @4) 27.57 km (4:39 / km) +487m 4:17 / km
ahr:151 max:172 shoes: Nvii Terra TT (2)

Hilly long run with Dunc, looping around Elkington/Honey Hill. Got dropped badly a couple of times, suffering from another shite nights sleep.

Friday Mar 26 #

8 AM

Core/Strength 30:00 [1]

Activation etc.
10 AM

Running 35:44 [2] 8.02 km (4:27 / km) +40m 4:21 / km
ahr:153 max:173 shoes: Nike Peg 36

Easy out and back in the rain.
5 PM

Running warm up/down 17:20 [2] 4.18 km (4:09 / km)
ahr:147 max:161 shoes: Adidas SL20

Running intervals 42:00 [4] 12.4 km (3:23 / km)
ahr:175 max:184 shoes: Adidas SL20

Intervals - 7x5min (1min)

Down at Billing for a change, working with Dom for the first five, until him just started moving ahead on the final minute. Then just behind for the next two. Hard in the wind and gps shafting me a bit compared to him; 10s out per km... Session ticked off though.

Running warm up/down 19:56 [2] 4.35 km (4:35 / km) +40m 4:23 / km
ahr:148 max:156 shoes: Adidas SL20

Thursday Mar 25 #

12 PM

Running 30:17 [2] 7.06 km (4:18 / km) +61m 4:07 / km
ahr:148 max:169 shoes: Adidas Solar Boost

Easy at lunch. Finally got the deadlines done!
5 PM

Running 1:08:07 intensity: (1:03:07 @2) + (5:00 @4) 14.15 km (4:49 / km) +163m 4:33 / km
ahr:147 max:176 shoes: NVii Forest 2 (orange)

Easy in the Firs; including 6x15s hill sprints at the end.

Wednesday Mar 24 #

7 AM

Core/Strength 53:00 [3]

5 PM

Running 1:30:13 [2] 21.16 km (4:16 / km) +236m 4:02 / km
ahr:151 max:166 shoes: Nvii Terra TT (2)

Easy final on a call for the first hour, then just enjoying the evening sun. Triple tasking listening to the call, freeing crows from traps and not getting caught trespassing when I lost the paths.

Long couple of months work coming to a head tomorrow, then hopefully get some more structure back.

Tuesday Mar 23 #

12 PM

Running 33:43 [2] 7.6 km (4:26 / km) +82m 4:13 / km
ahr:149 max:173 shoes: Saucony Triumph 5 (2)

Easy to get some lunch.
5 PM

Running warm up/down 15:00 [2] 3.39 km (4:26 / km) +25m 4:16 / km
ahr:146 max:160 shoes: Adidas Solar Boost

Running intervals 25:00 [4] 7.16 km (3:29 / km) +36m 3:24 / km
ahr:176 max:185 shoes: Nike XC spikes

Intervals - 25x35s (25s)

Replacement for 25x200m off 50m walk/jog, an Adam session originally from November. Pretty windy out, but good to get something out after a crammed day yesterday.

Running warm up/down 16:42 [2] 3.6 km (4:39 / km) +36m 4:25 / km
ahr:150 max:161 shoes: Adidas Solar Boost

Monday Mar 22 #

8 PM

Spinning 40:00 [1]

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