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Training Log: CharlWard

In the last 7 days:

activity # timemileskm+m
  Running5 4:53:10 38.13(7:41) 61.36(4:47) 891
  Strength and Conditioning3 2:20:00
  Total8 7:13:10 38.13 61.36 891
  [1-5]5 4:53:10
averages - sleep:8.2 rhr:34
«
1:26
0:00
TuWeThFrSaSuMo

Monday Dec 5 #

Note
rhr:32 slept:8.0


1 PM

Strength and Conditioning 45:00 [0]


Sunday Dec 4 #

Note
rhr:32 slept:8.0


1 PM

Running 1:09:21 13.02 km (5:20 / km) +293m 4:47 / km
ahr:132 max:155

Rivelin

Saturday Dec 3 #

1 PM

Running warm up/down 9:45 [2] 1.78 km (5:28 / km) +15m 5:15 / km

WU

Running warm up/down 8:31 1.76 km (4:51 / km) +12m 4:41 / km
ahr:137 max:147

WU 2

Running 12:22 3.27 km (3:47 / km) +26m 3:38 / km
ahr:163 max:169

Leeds Uni XC Relays.

In a Mixed team with Tom, running two legs each. Was pretty demoralising being passed constantly and found it mentally tough.

Running 12:45 3.28 km (3:53 / km) +27m 3:44 / km
ahr:162 max:169

Lack of motivation for this one.

Running warm up/down 12:08 2.4 km (5:03 / km) +17m 4:53 / km
ahr:139 max:149

WD

Friday Dec 2 #

Note
rhr:34 slept:9.5


Strength and Conditioning 50:00 [0]


Thursday Dec 1 #

Note

Plan was 75km this week and have done 80; no running tomorrow.

11 AM

Running 1:02:35 12.82 km (4:53 / km) +294m 4:23 / km
ahr:139 max:169

WU to Kim's and then to Endcliffe Park.
T10
4x90s hill
4x30s hill
WD

Happy with this. In control on the tempo and felt good. Not sure the 90s hill was quite steep enough but was hard work anyway.

Wednesday Nov 30 #

Note
rhr:35 slept:7.5

Up early for pre work gym.

7 AM

Strength and Conditioning 45:00 [0]


5 PM

Running 41:45 7.98 km (5:14 / km) +168m 4:44 / km
ahr:133 max:153

Standard Monday.

Tuesday Nov 29 #

Note
rhr:36 slept:8.0


5 PM

Running warm up/down 26:02 5.32 km (4:53 / km) +29m 4:46 / km
ahr:135 max:154

WU

Running 24:09 6.82 km (3:32 / km) +3m 3:32 / km
ahr:158 max:171

Track - hard work after a long time away.

Plan was: 2 x 6 x 2mins (1min, 4min).
Actually did: 3 x 4 x 2mins (1min, 4min).

Couldn't keep with the front girls group pace after the first four reps so decided to take my break and split the session into more. Struggled on the 2nd set and considered finishing after 8, but knew I needed to plough on. Last 4 were done solo, and even though i didn't get quite as far in the 2mins I felt so much better and in control of my running.
Running with the girls was good, but the initial pace was too fast for where I'm at and I got really demoralised during my 2nd set of 4.

Onwards and upwards.

Running 1:16 0.43 km (2:59 / km)
ahr:127 max:157

4 x 100m

Wobbly.

Running warm up/down 12:31 2.49 km (5:02 / km) +7m 4:57 / km
ahr:145 max:152

WD

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Twitter: @charlward92
Blog: findingflags.wordpress.com


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