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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running6 2:42:07 21.13(7:40) 34.0(4:46) 618
  Strength and Conditioning2 1:04:31
  Cross Trainer1 45:02
  Orienteering1 37:09 4.98(7:27) 8.02(4:38) 149
  Total7 5:08:49 26.11 42.02 766
averages - sleep:7.3 rhr:32
«
1:32
0:00
SuMoTuWeThFrSa

Friday Apr 28 #

Note
rhr:30 slept:8.0


4 PM

Running 48:52 intensity: (8:38 @1) + (17:13 @2) + (16:21 @3) + (6:40 @4) 11.16 km (4:23 / km) +122m 4:09 / km
ahr:140 max:164

5 x 3min.

Mental battle to get to Endcliffe park.. wanted to do my session but really didn't fancy the grass loop.
Got it done.

Thursday Apr 27 #

Note
rhr:34 slept:5.5 (rest day)

Zzzzzzz.

Thankfully a rest day was already planned in.

Wednesday Apr 26 #

Note
slept:6.5

Didn't sleep much after getting some bad news at 5am. Zzzzzz.

5 PM

Running 54:14 intensity: (10:33 @1) + (35:32 @2) + (8:09 @3) 10.86 km (5:00 / km) +258m 4:28 / km
ahr:131 max:151

Appreciating life. Classic Rivelin <3

Tuesday Apr 25 #

Note
rhr:30 slept:8.0


12 PM

Running 3:47 [1] 0.73 km (5:13 / km) +22m 4:31 / km

To the gym.

1 PM

Strength and Conditioning 35:00 [1]

Easier today.

4 x band exercises (2x10 for each)

3 x 10 5kg squat-curl-press
3 x 10 back crunch

3 x 12 20kg grappler rotations
3 x 10 20kg single arm grappler push up

3 x 10 squat @40kg
3 x 10 deadlift @47.5kg

3 x 12 10kg chest press
3 x 12 10kg single arm row

3 x 10 15kg military press
3 x 15 15kg bent over row

Running 3:05 [1] 0.63 km (4:55 / km) +14m 4:25 / km

To work.

4 PM

Running 13:19 intensity: (6:36 @1) + (5:54 @2) + (49 @3) 2.7 km (4:56 / km) +37m 4:37 / km
ahr:119 max:148

To Kim.

Orienteering 37:09 intensity: (3:33 @1) + (12:27 @2) + (15:51 @3) + (5:18 @4) 8.02 km (4:38 / km) +149m 4:14 / km
ahr:143 max:165

WU
Sprint course (thanks Nick!)
Jog
4 x ~20s strides
WD

Great course around Sharrow area. Had to take care in the wet but thankfully didn't rain whilst I was running. Need to remember to keep pushing through the middle section of races.

Monday Apr 24 #

Note
rhr:32 slept:8.0


5 PM

Cross Trainer 45:02 intensity: (21:25 @1) + (23:37 @2)
ahr:118 max:129

Easy-ish.

Strength and Conditioning 29:31 [1]
ahr:71 max:102

Core.

3 x 70s plank
3 x 50 6kg russian twists

3 x 45s R side plank
6 x 15 leg raises
3 x 45s L side plank

3 x 12 press-ups
3 x 20 crunches

3 x 25 suspension trainer knee tucks
3 x 20 sit-ups

Sunday Apr 23 #

Note
rhr:32 slept:8.0


8 AM

Running 38:50 intensity: (4:19 @1) + (27:32 @2) + (6:59 @3) 7.93 km (4:54 / km) +165m 4:26 / km
ahr:136 max:155

Pre-breakfast rivelin cafe loop. Beautiful day.

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Instagram: charlotteward92
Twitter: @charlward92
Blog: findingflags.wordpress.com


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