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Training Log: willgardner

In the last 7 days:

activity # timemileskm+m
  Running5 5:39:09 49.71(6:49) 80.0(4:14) 517
  Core/Strength2 1:47:00
  Orienteering2 1:31:42 9.87(9:17) 15.89(5:46) 24142c
  Total9 8:57:51 59.59 95.89 75842c
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TuWeThFrSaSuMo

Monday Mar 1 #

7 AM

Orienteering 31:16 [1] 5.0 km (6:15 / km) +60m 5:54 / km
ahr:139 max:169 shoes: NVii Forest 1 (XL)

Morning line course at The Quarries.

Sunday Feb 28 #

9 AM

Running long 1:50:36 [2] 26.21 km (4:13 / km) +217m 4:03 / km
ahr:160 max:178 shoes: Saucony Triumph 5 (2)

Easy double lap of Althorp with Ben. Nice and chilled, just what I needed.

Saturday Feb 27 #

8 AM

Core/Strength 1:00:00 [3]

Getting schooled by Sa.
5 PM

Running 1:10:08 [2] 15.48 km (4:32 / km) +122m 4:21 / km
ahr:153 max:174 shoes: NVii Terra TT

Easy in the dying light.

Friday Feb 26 #

11 AM

Running warm up/down 18:56 [2] 4.5 km (4:12 / km) +18m 4:08 / km
ahr:147 max:158

Running intervals 40:00 [4] 11.8 km (3:23 / km) +43m 3:20 / km
ahr:179 max:186

Intervals - 20x1min (1min)

With Dom on the BVW. Feeling distinctly average and got dropped at bit on number 8 whilst I was in a bad patch. Rallied a bit on the last few but not the best. Good that this is what average now feels like though. Lovely and sunny though, so a nice tops off warm down.

Running warm up/down 15:51 [2] 3.49 km (4:32 / km) +8m 4:29 / km
ahr:151 max:155

6 PM

Running 32:49 [2] 6.59 km (4:59 / km) +68m 4:44 / km
ahr:164 max:183 shoes: NVii Terra TT

Canal loop

Thursday Feb 25 #

10 AM

Running 50:49 [2] 11.93 km (4:16 / km) +42m 4:11 / km
ahr:154 max:179 shoes: Adidas Solar Boost

Easy freedom. Just getting back to it ticking along. Pissed of a chap cloning a gate as he claimed I would break it; clearly I’ve put on a good chunk of weight off back to back rest days...
2 PM

Orienteering intervals 1:00:26 intensity: (4:00 @1) + (20:26 @2) + (36:00 @4) *** 10.89 km (5:33 / km) +181m 5:07 / km
ahr:160 max:186 42c shoes: NVii Forest 2 (XL)

4xmiddle distance reps. Better than a couple of weeks ago but legs quite sluggish and struggling to wake them up. Very nice patch of wood though, even on the dark green, and enjoyed hitting stuff on the slopes.

Wednesday Feb 24 #

Note

Another manic day before a big chunk of leave, so just not stressing before kicking on for the next few months. Legs itching to go.
11 AM

Core/Strength 47:00 [3]

During the annual conference - still more than of I had to go face to face in London and survive the open bar.

Tuesday Feb 23 #

Note
(rest day)

Rammed day before some leave, so banking the training.

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