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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running8 6:35:45 49.6(7:59) 79.82(4:57) 1082
  Strength and Conditioning2 1:35:00
  Total9 8:10:45 49.6 79.82 1082
averages - sleep:8.5 rhr:42
«
2:11
0:00
SaSuMoTuWeThFr

Thursday Nov 15 #

Note
rhr:41 slept:9.0

12 PM

Running 15:27 [2] 3.25 km (4:45 / km) +17m 4:38 / km

WU

Running 21:29 intensity: (12:29 @2) + (9:00 @4) 4.58 km (4:42 / km) +122m 4:08 / km

8x1min hill (jog back)
(4mins)
4x15s hill (jog back)

Legs stiffened up from rep 2 and felt like I was grinding to a halt on rep 7 and 8. Still, got it done.

Running 15:25 [2] 3.15 km (4:54 / km)

WD

Wednesday Nov 14 #

Note
rhr:42 slept:8.0

7 AM

Running 58:35 [2] 11.68 km (5:01 / km) +69m 4:52 / km
shoes: Mizuno Wave Inspire 11 Blue

Felt a bit rough this morning.

3 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg plate lo-hi
forward bounds

3x10
single leg box jump
25,27.5,27.5kg bench
30,35,35kg squat

3x12
2x10kg alternating dumbbell chest press
10kg single arm row
2x6kg seated shoulder press
2x6kg curl

3x10
20kg single leg RDL

3x20
6kg Russian twist
Straight arm plank with shoulder tap

5min jog

Running 14:54 [2] 3.02 km (4:56 / km) +14m 4:50 / km
shoes: Mizuno Wave Inspire 11 Blue

Jog to bus stop.

Tuesday Nov 13 #

Note
rhr:42 slept:8.0

11 AM

Running 15:41 [2] 3.35 km (4:41 / km)

WU

Running 30:00 intensity: (7:30 @2) + (22:30 @4) 7.4 km (4:03 / km) +33m 3:58 / km

15x 90/30

Aiming for: just above tempo pace/jog.

Good session.

Running 2:04 [2] 0.68 km (3:03 / km)

5xstrides

Running 12:01 [2] 2.49 km (4:49 / km) +6m 4:46 / km

WD

Monday Nov 12 #

Note
rhr:40 slept:8.0

7 AM

Running 39:42 intensity: (30:00 @2) + (9:42 @3) 7.8 km (5:05 / km) +88m 4:49 / km

Commute ft. killer hill.

5 PM

Strength and Conditioning 45:00 [1]

5min jog

3x8
box jumps
25,30,30kg bench
10kg split squat L&R

3x12
2x8kg bent over row
15kg military press
2x6kg bicep curl
6kg single arm overhead press L&R

3x8
35,45,45kg RDL

3x10
8kg oblique curl L&R
Yoga ball sit ups
Yoga ball twisted sit ups L&R

6 PM

Running 47:09 [2] 8.9 km (5:18 / km) +112m 4:59 / km

Interesting trying to share a headlight after mine ran out of battery. Fail.

Sunday Nov 11 #

Note
rhr:42 slept:8.5

8 AM

Running 1:02:41 intensity: (32:41 @2) + (30:00 @3) 10.91 km (5:45 / km) +325m 5:00 / km

Hilly pre-breakfast.
Glad I had a map as the paths were not well signed. Pretty tricky terrain; rocky, muddy and rutted in places.
Didn’t want to do too much as have done 3 sessions this week and have to do some double days this week.

Saturday Nov 10 #

Note
rhr:42 slept:9.5

12 PM

Running 16:05 [2] 3.33 km (4:50 / km) +18m 4:43 / km
shoes: Mizuno Wave Inspire 11 Blue

WU

There is actually no point wearing this hrm.

Running 28:46 intensity: (25:39 @3) + (54 @4) + (2:13 @5) 6.27 km (4:35 / km) +279m 3:45 / km
shoes: Mizuno Wave Inspire 11 Blue

~30min Kenyan hills.

Did 3 x up/down out of the village and back, turning at an obvious marker on the road.

Running 15:46 [2] 3.02 km (5:13 / km)
shoes: Mizuno Wave Inspire 11 Blue

Ouch.
I mean, my legs already hurt from the gym, now it’s double hurt.

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Twitter: @charlward92


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