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Training Log: CharlWard

In the last 7 days:

activity	#	time	miles		km		+m
Running	7	2:46:24	20.32	(8:11)	32.71	(5:05)	222
Orienteering	2	1:39:11	12.98	(7:39)	20.88	(4:45)	184
Cycling	1	1:33:59
Strength and Conditioning	3	50:00
Cross Trainer	1	32:30
Total	12	7:22:04	33.3		53.59		407
[1-5]	10	7:02:04

2:06

0:00

Wednesday Apr 24 #

6 AM

Running 5:05 [1] 0.98 km (5:12 / km) +6m 5:02 / km
ahr:110 max:123 shoes: Nike ZoomFly Black

Strength and Conditioning 30:00 [1]

7 AM

Cross Trainer 32:30 [1]
ahr:115 max:123

8 AM

Running 5:05 1.03 km (4:55 / km) +25m 4:23 / km
ahr:115 max:134 shoes: Nike ZoomFly Black

5 PM

Strength and Conditioning 10:00 [0]

6 PM

Running 44:00 8.96 km (4:55 / km) +98m 4:39 / km
ahr:126 max:145 shoes: Mizuno Wave Rider 26

First Swallows of 2024

Tuesday Apr 23 #

7 AM

Running 14:56 2.95 km (5:04 / km) +40m 4:45 / km
ahr:118 max:133 shoes: Mizuno Wave Rider 26

Enjoyed my morning jogs last week so thought I’d go again.

5 PM

Running 17:53 3.73 km (4:47 / km) +24m 4:38 / km
ahr:118 max:134 shoes: Mizuno Wave Rider 26

Running 29:50 [4] 4.93 km (6:03 / km)
ahr:105 max:154 shoes: Vaporfly Black

10 x 400 (2min)

Not sure my HR monitor was working properly. I wasn’t very fast, but I should probably give myself more credit for how hard I tried on Sunday, both through the terrain and on the tracks, and I didn’t give up even when I went wrong.

Running 13:44 2.79 km (4:56 / km) +15m 4:48 / km
ahr:126 max:140 shoes: Mizuno Wave Rider 26

Monday Apr 22 #

6 PM

Cycling 1:33:59
ahr:117 max:130

Zwift

Sunday Apr 21 #

7 AM

Running 22:26 4.7 km (4:47 / km) +14m 4:42 / km
ahr:119 max:132 shoes: Mizuno Wave Rider 25 Blue

Lovely weather so thought might as well.

10 AM

Orienteering 1:05:23 12.47 km (5:15 / km) +137m 4:58 / km
ahr:143 max:164 shoes: X-Talon212

Ickworth Park - Brown

Had a lot of fun actually. Some nice forest and I wasn’t absolutely terrible, just slightly terrible a couple of times. Includes 7min WU.

Saturday Apr 20 #

Strength and Conditioning 10:00 [0]

10 AM

Running 12:13 2.43 km (5:02 / km)
ahr:109 max:136 shoes: Mizuno Wave Rider 25 Blue

WU. A bit with Ian, then Gav/Sam, then solo.

Orienteering 33:48 8.41 km (4:01 / km) +48m 3:54 / km
ahr:154 max:168 shoes: Mizuno Wave Rider 25 Blue

Thetford urban.

Fun course, especially the first half which was in a cool housing estate and very sprint-y.

Running 1:12 [1] 0.22 km (5:27 / km)
ahr:109 max:115 shoes: Mizuno Wave Rider 25 Blue

Jog to look for Gav who arrived fairly quickly after I set off. Then just chatting afterwards so no WD

Friday Apr 19 #

Note
(rest day)

Done a fair bit of running this week and will probably be doing a decent amount over the weekend. Cba to pay another £9.50 for access to the gym with useless cross trainers.

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