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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Cycling3 5:43:21 77.38(4:26) 124.53(2:45) 2362
  Running6 1:55:21 15.11(7:38) 24.32(4:45) 333
  Cross Trainer2 1:00:02 4.35(13:48) 7.0(8:34)
  Strength and Conditioning2 45:00
  Orienteering1 22:46 3.39(6:43) 5.46(4:10) 31
  Total10 9:46:30 100.23 161.31 2726
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SaSuMoTuWeThFr

Thursday May 19 #

6 AM

Running 4:53 [1] 0.94 km (5:12 / km)
ahr:107 max:121

Jog

Cross Trainer 30:01 intensity: (29:20 @1) + (41 @2) 3.68 km (8:09 / km)
ahr:120 max:131

16 with map

Strength and Conditioning 30:00 [1]

Glutes/core

7 AM

Running 4:46 intensity: (4:07 @1) + (39 @2) 0.95 km (5:00 / km) +20m 4:32 / km
ahr:118 max:134 shoes: Nike ZoomFly 2

Back

5 PM

Cycling 1:16:33 intensity: (23:42 @1) + (48:13 @2) + (4:38 @3) 31.77 km (2:25 / km) +510m 2:14 / km
ahr:132 max:154

Last cycle before WC. Many more insects out today.

Wednesday May 18 #

Strength and Conditioning 15:00 [1]

Glutes

6 AM

Running 4:36 [1] 0.97 km (4:43 / km)
ahr:114 max:128 shoes: Nike ZoomFly 2

Jog

Cross Trainer 30:01 intensity: (12:19 @1) + (17:42 @2) 3.32 km (9:02 / km)
ahr:127 max:142

5,4,3,2,1 (30)
5 x 30/30

Running 4:34 intensity: (1:33 @1) + (1:42 @2) + (1:19 @3) 0.94 km (4:51 / km) +20m 4:23 / km
ahr:130 max:150

Jog

5 PM

Running 14:08 intensity: (9:43 @1) + (4:25 @2) 3.12 km (4:32 / km) +42m 4:15 / km
ahr:126 max:143 shoes: Mizuno Waveknit 2

WU

Orienteering 14:04 intensity: (32 @1) + (1:55 @2) + (11:37 @3) 3.42 km (4:06 / km) +20m 4:00 / km
ahr:149 max:159 shoes: Terrex Speed Ultra

Holmebrook Valley.
Really tricky little course (thanks Nick!). Struggled to see the small gaps, probably my printing, but really worthwhile training.
New sprint shoes are good.

Running 5:56 intensity: (1:17 @1) + (4:39 @2) 1.19 km (4:58 / km) +7m 4:50 / km
ahr:130 max:140 shoes: Terrex Speed Ultra

Jog

Orienteering 8:42 intensity: (17 @1) + (34 @2) + (7:51 @3) 2.04 km (4:16 / km) +11m 4:09 / km
ahr:150 max:157 shoes: Terrex Speed Ultra

KO runners choice 1/4 final.
Again struggled with the gaps but more very good tricky training.

Running 6:21 intensity: (5:37 @1) + (44 @2) 1.24 km (5:08 / km)
ahr:122 max:134 shoes: Terrex Speed Ultra

WD

Tuesday May 17 #

4 PM

Cycling 1:30:40 intensity: (26:58 @1) + (47:31 @2) + (16:11 @3) 37.47 km (2:25 / km) +597m 2:14 / km
ahr:133 max:155

Easyish cycle

Monday May 16 #

11 AM

Running 44:28 [2] 9.21 km (4:50 / km) +200m 4:21 / km
shoes: Mizuno Waveknit 2

Tarn Hows. Absolutely soaked.

Sunday May 15 #

10 AM

Cycling 2:56:08 intensity: (1:20:41 @1) + (56:58 @2) + (38:29 @3) 55.28 km (3:11 / km) +1255m 2:52 / km
ahr:125 max:155

Grizedale mountain biking with Dad. Amazing fun!

Saturday May 14 #

6 PM

Running 25:39 intensity: (5:19 @1) + (19:13 @2) + (1:07 @3) 5.77 km (4:27 / km) +44m 4:17 / km
ahr:132 max:149 shoes: Nike ZoomFly 2

Perfect evening for a run. Just lovely.

Long walk from Airton - Janet’s Foss - Gordale Scar - Malham Cove - Airton earlier in the day.

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Twitter: @charlward92


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