Training Log: CharlWard
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 10 | 7:15:14 | 56.43 | (7:43) | 90.82 | (4:48) | 612 | |||||
| Strength and Conditioning | 3 | 2:20:00 | ||||||||||
| Total | 13 | 9:35:14 | 56.43 | 90.82 | 612 | |||||||
| averages - sleep:8.2 rhr:37 | ||||||||||||
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jan 20 #
Note
rhr:36 slept:8.5
Running 1:18:06 17.15 km (4:33 / km) +234m 4:16 / km
ahr:139 max:155 shoes: Mizuno Wave Inspire 11 Blue
Saturday Jan 19 #
Note
rhr:36 slept:9.0
Running 46:18 9.18 km (5:03 / km) +107m 4:46 / km
ahr:133 max:151
Friday Jan 18 #
Note
rhr:40 slept:8.0
Running 30:06 [2] 6.34 km (4:45 / km)
shoes: Mizuno Wave Inspire 14
Strength and Conditioning 45:00 [1]
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
Running 15:37 3.34 km (4:41 / km) +3m 4:40 / km
ahr:130 max:140 shoes: Mizuno Wave Inspire 14
Running 40:01 10.19 km (3:56 / km) +49m 3:50 / km
ahr:157 max:164 shoes: Mizuno Wave Inspire 14
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 2.97 km (4:51 / km)
ahr:140 max:145 shoes: Mizuno Wave Inspire 14
Wednesday Jan 16 #
Note
rhr:39 slept:8.5
Running 56:42 11.5 km (4:56 / km) +67m 4:48 / km
ahr:138 max:152
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
Tuesday Jan 15 #
Note
rhr:36 slept:8.5
Running 13:05 [2] 2.53 km (5:11 / km) +19m 5:00 / km
shoes: Adidas Boston Boost Grey
Running 40:00 8.0 km (5:00 / km)
shoes: Adidas Boston Boost Grey
I think I should either be prepared to properly rest up for these tests, or not bother going at all. Legs felt shocking.
Running 25:22 [2] 5.08 km (5:00 / km) +53m 4:45 / km
shoes: Adidas Boston Boost Grey
Monday Jan 14 #
Note
rhr:38 slept:8.0
Running 1:00:04 11.51 km (5:13 / km) +69m 5:04 / km
ahr:130 max:143 shoes: Mizuno Wave Inspire 11 Blue
Strength and Conditioning 50:00 [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
5min jog
Running 15:29 [2] 3.05 km (5:05 / km) +12m 4:59 / km
shoes: Mizuno Wave Inspire 11 Blue
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
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