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Training Log: CharlWard

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	6	3:31:04	26.06	(8:06)	41.93	(5:02)	617
	Strength and Conditioning	2	1:15:00
	Orienteering	1	51:07	6.95	(7:21)	11.19	(4:34)	230
	Total	8	5:37:11	33.01		53.12		846
averages - sleep:7.5 rhr:32

1:42

0:00

Friday Jul 20 #

6 PM

Running 29:04 5.9 km (4:55 / km) +76m 4:38 / km
ahr:127 max:143

V easy around Palacerigg Country Park. Very uninspiring park.

Thursday Jul 19 #

Note
rhr:32 slept:8.0 (rest day)

NGH

Wednesday Jul 18 #

Note
rhr:32 slept:7.0

2 PM

Running 52:56 11.07 km (4:47 / km) +139m 4:30 / km
ahr:140 max:155

Steady wth some faster bits.

3 PM

Strength and Conditioning 45:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 25kg bench press
10 12kg single arm row
10 30kg squat
10 2x10kg seated shoulder press
10 10kg overhead pull
10 20kg lunge

4 PM

Running 4:54 [2] 0.93 km (5:15 / km) +21m 4:43 / km

Back from Goodwin.

Tuesday Jul 17 #

Note
rhr:32 slept:7.5

5 PM

Running 1:02:38 12.06 km (5:12 / km) +253m 4:42 / km
ahr:131 max:150

Rivelin with Aislinn. This company will be missed tremendously.

Monday Jul 16 #

Note
rhr:32 slept:7.5

5 PM

Strength and Conditioning 30:00 [1]

Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 15kg military press
10 25kg bent over row

6 PM

Running 38:10 7.9 km (4:50 / km) +79m 4:36 / km
ahr:134 max:149 shoes: Mizuno Wave Inspire 11 Blue

Easy with Tom.

Sunday Jul 15 #

11 AM

Running 8:08 1.55 km (5:15 / km) +27m 4:50 / km
ahr:125 max:141

Orienteering 51:07 11.19 km (4:34 / km) +230m 4:09 / km
ahr:155 max:163

Bingley Urban.

Fairly chilled. Ankle was a little achy to begin but ok once moving. Couldn’t resist for the chance to win another fat rascal. Success.

Running 15:14 2.51 km (6:04 / km) +22m 5:48 / km
ahr:124 max:139

WD with Dad.

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