Training Log Archive: CharlWardIn the 1 days ending Apr 25, 2017:
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Tuesday Apr 25, 2017 #
Note
rhr:30 slept:8.0
12 PM
Running 3:47 [1] 0.73 km (5:13 / km) +22m 4:31 / km
To the gym.
1 PM
Strength and Conditioning 35:00 [1]
Easier today.
4 x band exercises (2x10 for each)
3 x 10 5kg squat-curl-press
3 x 10 back crunch
3 x 12 20kg grappler rotations
3 x 10 20kg single arm grappler push up
3 x 10 squat @40kg
3 x 10 deadlift @47.5kg
3 x 12 10kg chest press
3 x 12 10kg single arm row
3 x 10 15kg military press
3 x 15 15kg bent over row
4 x band exercises (2x10 for each)
3 x 10 5kg squat-curl-press
3 x 10 back crunch
3 x 12 20kg grappler rotations
3 x 10 20kg single arm grappler push up
3 x 10 squat @40kg
3 x 10 deadlift @47.5kg
3 x 12 10kg chest press
3 x 12 10kg single arm row
3 x 10 15kg military press
3 x 15 15kg bent over row
Running 3:05 [1] 0.63 km (4:55 / km) +14m 4:25 / km
To work.
4 PM
Running 13:19 2.7 km (4:56 / km) +37m 4:37 / km
ahr:119 max:148
To Kim.
Orienteering 37:09 8.02 km (4:38 / km) +149m 4:14 / km
ahr:143 max:165
WU
Sprint course (thanks Nick!)
Jog
4 x ~20s strides
WD
Great course around Sharrow area. Had to take care in the wet but thankfully didn't rain whilst I was running. Need to remember to keep pushing through the middle section of races.
Sprint course (thanks Nick!)
Jog
4 x ~20s strides
WD
Great course around Sharrow area. Had to take care in the wet but thankfully didn't rain whilst I was running. Need to remember to keep pushing through the middle section of races.