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Training Log: willgardner

In the last 7 days:

	activity	#	time	miles		km		+m
	Cycling	7	6:56:38	118.68	(3:31)	190.99	(2:11)	1262
	Core/Strength	7	3:11:43
	Running	5	2:28:55	20.67	(7:12)	33.26	(4:29)	293
	Swimming	1	55:28	1.55	(35:42)	2.5	(22:11)
	Spinning	1	55:26
	Total	18	14:28:10	140.9		226.75		1555
averages - weight:64.6kg

2:22

0:00

Friday Jul 21 #

7 AM

Running 30:10 [2] 6.55 km (4:36 / km) +57m 4:25 / km
weight:64.2kg shoes: Mizuno Seyonara (Orange)

Long copse loop. Feeling very sluggish and sleepy. A bit less running today to ease the transition back to full running training. On a brighter note, the hamstring was just a very slight tug in the top of the hamstring/glute; progress.

12 PM

Core/Strength 47:00 [3]

Everything getting strong, and able to cope with a bit more. More of a focus on the legs today.

6 PM

Spinning warm up/down 15:02 [2]

Spinning intervals 25:00 [4]

2x 10 minutes of speed intervals, 5 minutes between. Legs really tying up at the end, but managed to get the body to start working hard. Hitting 7.66k for the second set; could be a record.

Spinning warm up/down 15:24 [1]

Thursday Jul 20 #

7 AM

Running 41:25 [2] 9.06 km (4:34 / km) +73m 4:24 / km
shoes: Mizuno Seyonara (Orange)

Out-and-back to the barn. Absolutely pissing it down, and only got heavier when I got to the woods; must have put on a few kilos to drag up the hill to the church. Knee a tad stiff, with only 12 hours between runs, and hamstring a bit tight but better than yesterday - things starting to progress positively.

2 PM

Core/Strength (Yoga) 24:13 [2]

15 minutes of yoga and then hamstring strength and stretching.

6 PM

Cycling 1:04:05 [2] 30.83 km (2:05 / km) +207m 2:01 / km

Easy spinning about the roads, throwing in a few efforts up a couple of the hills. Feeling quite tired but enjoying training at the moment for the first time in a while.

Wednesday Jul 19 #

7 AM

Cycling 1:00:28 [2] 27.51 km (2:12 / km) +187m 2:08 / km

Easy pre-breakfast spin; sluggish to start but eased into it. Not as much damage from the night's storms as I thought.

12 PM

Core/Strength 47:30 [3]
weight:65kg

Whilst watching the Tour, spotting the Lancers out-sizing the French public on the roadside.

6 PM

Running 34:06 [3] 8.17 km (4:10 / km) +74m 4:00 / km
ahr:163 shoes: Mizuno Seyonara (Orange)

Long copse loop with an extension up to the barn and around the church. A bit higher pace today to get the body moving a bit move, trying to focus on form. Knee a bit stiff to start with but ok after a k, hamstring just getting a bit tight right at the top near the end.

Tuesday Jul 18 #

8 AM

Running 23:07 [2] 5.05 km (4:35 / km) +41m 4:24 / km
shoes: Mizuno Seyonara (Orange)

Down and round to the Long copse and home. Knee a bit stiff but no pain; hamstring the same, but strength is improving there with the exercises.

Core/Strength 10:00 [1]

12 PM

Swimming 55:28 [3] 2.5 km (22:11 / km)

Bit of a faff with realising my goggles had broken just before getting in, so having to go back out and buy a new pair. Easy warm up, then did 5x 100m hard, 50m pull, 50m kick, off 10-15s rest. Working pretty hard by the end, then some 50m sets of free, breast and kick. Tough re-introduction.

Monday Jul 17 #

2 PM

Running 20:07 [3] 4.43 km (4:32 / km) +48m 4:18 / km
ahr:158

Test run. Up to the school, then the barn and back home. Feeling very sluggish, and knee and hamstring stiff to start, but eased off a bit after 6 or 7 minutes. Physio tomorrow evening, but let's hope I can start running again because the weather is too nice not to!

Core/Strength 10:00 [1]

Hamstring strength exercise and stretching.

6 PM

Cycling 1:03:55 [2] 30.31 km (2:07 / km) +248m 2:02 / km

Core/Strength 26:00 [3]