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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running10 7:15:14 56.43(7:43) 90.82(4:48) 612
  Strength and Conditioning3 2:20:00
  Total13 9:35:14 56.43 90.82 612
averages - sleep:8.2 rhr:37
«
2:05
0:00
MoTuWeThFrSaSu

Sunday Jan 20 #

Note
rhr:36 slept:8.5

12 PM

Running 1:18:06 intensity: (9:26 @1) + (46:44 @2) + (21:56 @3) 17.15 km (4:33 / km) +234m 4:16 / km
ahr:139 max:155 shoes: Mizuno Wave Inspire 11 Blue

A bit swifter than I realised. Nice day.

Saturday Jan 19 #

Note
rhr:36 slept:9.0

11 AM

Running 46:18 intensity: (11:29 @1) + (29:15 @2) + (5:34 @3) 9.18 km (5:03 / km) +107m 4:46 / km
ahr:133 max:151

Proper winter trail run. Nice.

Friday Jan 18 #

Note
rhr:40 slept:8.0

7 AM

Running 30:06 [2] 6.34 km (4:45 / km)
shoes: Mizuno Wave Inspire 14

Easy loop. Chilly.

12 PM

Strength and Conditioning 45:00 [1]

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

Thursday Jan 17 #

Note
rhr:33 slept:7.0

11 AM

Running 15:37 intensity: (3:01 @1) + (12:36 @2) 3.34 km (4:41 / km) +3m 4:40 / km
ahr:130 max:140 shoes: Mizuno Wave Inspire 14

WU

Running 40:01 intensity: (38 @1) + (3 @2) + (20:27 @3) + (18:53 @4) 10.19 km (3:56 / km) +49m 3:50 / km
ahr:157 max:164 shoes: Mizuno Wave Inspire 14

40mins of 3min on, 1min off with a last rep of 4min.

Really surprised at the paces and v happy with the session. Felt strong despite going through a rough patch on reps 7 and 8.
Beaut day.

Running 14:24 intensity: (44 @1) + (13:13 @2) + (27 @3) 2.97 km (4:51 / km)
ahr:140 max:145 shoes: Mizuno Wave Inspire 14

WD

Wednesday Jan 16 #

Note
rhr:39 slept:8.5

7 AM

Running 56:42 intensity: (4:32 @1) + (42:34 @2) + (9:36 @3) 11.5 km (4:56 / km) +67m 4:48 / km
ahr:138 max:152

This was a lot of effort with my big bag. Probably ran too fast.

1 PM

Strength and Conditioning 45:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

Tuesday Jan 15 #

Note
rhr:36 slept:8.5

12 PM

Running 13:05 [2] 2.53 km (5:11 / km) +19m 5:00 / km
shoes: Adidas Boston Boost Grey

To Hallam

1 PM

Running 40:00 intensity: (20:00 @1) + (9:00 @2) + (6:00 @3) + (3:00 @4) + (2:00 @5) 8.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey

Testing.

I think I should either be prepared to properly rest up for these tests, or not bother going at all. Legs felt shocking.

2 PM

Running 25:22 [2] 5.08 km (5:00 / km) +53m 4:45 / km
shoes: Adidas Boston Boost Grey

To work.

Monday Jan 14 #

Note
rhr:38 slept:8.0

Back to normal. Think we both had some food-poisoning-ish thing.

8 AM

Running 1:00:04 intensity: (30:42 @1) + (22:44 @2) + (6:38 @3) 11.51 km (5:13 / km) +69m 5:04 / km
ahr:130 max:143 shoes: Mizuno Wave Inspire 11 Blue

V easy into work with Tom.

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg single leg plate lo-hi
single leg touch down
5kg single leg RDL
hop and hold

2x5
80kg rack pull
25,27.5kg high pull

2x4
20kg catch

2x8
single leg bounds

3x8
50,60,60kg 1/4 pin squats
25kg single arm landmine row
25kg goodmorning
2x6kg alternating Z press

2x8
2x12.5kg chest press
BOSU ball single leg glute bridge

5min jog

5 PM

Running 15:29 [2] 3.05 km (5:05 / km) +12m 4:59 / km
shoes: Mizuno Wave Inspire 11 Blue

To the bus. Still got a bit of a sore stomach.

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Instagram: charlotteward92
Twitter: @charlward92


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