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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Spinning5 4:30:16 29.12 46.87
  Running6 3:53:41 32.35(7:13) 52.06(4:29) 549
  Core/Strength5 1:47:47
  Cycling1 40:03 11.81(3:24) 19.0(2:06) 148
  Total14 10:51:47 73.28 117.93 697
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Saturday May 27 #

5 PM

Running 1:04:55 [2] 15.1 km (4:18 / km) +209m 4:01 / km
ahr:162 shoes: Mizuno Wave Rider (blue)

Holdenby loop with an extension at the end around Chinkwell. Legs feeling pretty sluggish, plodding along in the heat. Tried to go a bit harder on a few of the hills but it was a real effort to the the legs turning over.

Knee ok, but hamstring a bit sore.

Friday May 26 #

10 AM

Running 27:27 [2] 6.03 km (4:33 / km) +63m 4:20 / km
shoes: Mizuno Wave Rider (blue)

A bit less than yesterday, going out while some a program was uploading. Sweating out the stress.
6 PM

Cycling 40:03 [2] 19.0 km (2:06 / km) +148m 2:02 / km

Spinning around the Harlestone roads; strong wind out so cruised some bits and put an effort into a few of the climbs. Knee a bit sore after but needed to bust the stress after a 1.45hr meeting.

Core/Strength 20:00 [3]

Thursday May 25 #

11 AM

Running 46:32 [2] 10.22 km (4:33 / km) +92m 4:21 / km
shoes: Mizuno Wave Rider (blue)

Same as yesterday but with an extension up to Robert's Barn. Some doms from yesterday, especially in the glutes and hamstrings, but couldn't resist going out in the sun.
6 PM

Spinning warm up/down 10:01 [2]

Spinning tempo (fartlek) 50:13 [4]
ahr:163 max:180

50 mins of the same as Tuesday. Legs domsy and couldn't get the HR quite as high because of it, but a good session nonetheless.

Spinning warm up/down 10:00 [1]

Wednesday May 24 #

11 AM

Running 40:55 [2] 9.15 km (4:28 / km) +81m 4:17 / km
shoes: Mizuno Wave Rider (blue)

Moors loop. Better again, but body in general just a bit sore. Sweating buckets!
6 PM

Spinning 30:00 [2]
ahr:147

Steady with a couple of slight efforts.

Core/Strength 17:47 [3]

Testing the knee with: 4x12 squats with 25kg; 4x12 lunges (25kg), 4x20 calf raises, 4x10 single leg squats w/ bosu ball.

Spinning warm up/down 10:00 [1]

10 PM

Core/Strength (Yoga) 23:00 [3]

Becoming slightly easier.

Tuesday May 23 #

10 AM

Running 31:41 [2] 6.86 km (4:37 / km) +54m 4:27 / km
shoes: Mizuno Wave Rider (blue)

Easy out and about. Knee a bit sorer than yesterday but hamstring slightly better. The main issue now is my right lat, which also took a hit and has been strained. Walking wounded at the moment.
6 PM

Spinning warm up/down 10:00 [2]

Spinning tempo (fartlek) 40:00 [4] 26.22 km (1:32 / km)
ahr:167 max:183

40 mins of the hilly fartlek today, really trying to attack when the hills came. With the Giro for some entertainment. Knee not really noticeable compared to the previous days, but sore a little while after,

Spinning warm up/down 10:00 [1]

Monday May 22 #

2 PM

Running 22:11 [2] 4.7 km (4:43 / km) +50m 4:29 / km
shoes: Mizuno Wave Rider (blue)

Test run - knee ok but hamstring tight and sore again (probably just from doing nothing all week. Sweating buckets and legs feeling like they were treading water but nice to be out again.

Core/Strength (Yoga) 25:00 [3]

7 PM

Spinning warm up/down 5:00 [2]

Spinning 30:00 [3]
ahr:158 max:171

Steady state effort on the bike, getting the legs turning - they were a bit sluggish to start but got into it. Holding the HR around 155-165.

Spinning warm up/down 5:00 [1]

Sunday May 21 #

10 AM

Spinning warm up/down 20:02 [2]

Spinning tempo (fartlek) 30:00 [4] 20.65 km (1:27 / km)

Same as yesterday but a slightly different pattern with some of the Giro to watch alongside. Knee a bit better than yesterday, may try a run this evening, the weather is too nice to ignore.

Spinning warm up/down 10:00 [1]

5 PM

Core/Strength (Yoga) 22:00 [3]

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