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Training Log Archive: CharlWard

In the 30 days ending Nov 30, 2018:

activity

time

miles

Running

25:33:59

194.34

(7:54)

312.76

(4:54)

3193

Strength and Conditioning

6:55:00

Total

32:28:59

194.34

312.76

3193

averages - sleep:8.2 rhr:42

2:11

0:00

» now

Friday Nov 30, 2018 #

Note
rhr:42 slept:8.0

Note
(rest day)

Feeling like I'm carrying around the 2L of water I've drunk today. Another rest, hopefully feel better over the weekend for some easy running.

Thursday Nov 29, 2018 #

Note
rhr:45 slept:10.0 (rest day)

Feeling worse.

Wednesday Nov 28, 2018 #

Note
rhr:48 slept:8.0

Feeling a bit groggy.

1 PM

Strength and Conditioning 45:00 [1]

Felt strong today. That was nice.

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
60,65,65 rack pull

3x8
box jumps
box drop, jump & squat

3x6
40,50,50 squat
25kg military press
30 bent over row
60kg hexbar deadlift

2x8
single leg glute bridge
4kg wiper twists
dead bugs
10kg ball slam

5 PM

Running 51:00 [2] 10.0 km (5:06 / km) +80m 4:54 / km

Badger.
Stopped my watch somewhere and failed to start it again.

Tuesday Nov 27, 2018 #

Note
rhr:45 slept:8.0

5 PM

Running 18:27 [2] 3.8 km (4:52 / km) +21m 4:44 / km
shoes: Mizuno Wave Inspire 11 Blue

Running 30:48 7.8 km (3:57 / km)

4x1600 (400 jog).

Ellen and Jules wanted the 400 jog rec so quite long.
I led the first rep in my goal time of 5:52. I think I was a bit slow for Ellen and she took the next rep and I hung on to 5:47. Found the 3rd hard as a consequence but hung in again to 5:50. Ground out the last a bit over target in 5:54.

Overall happy with the session.

Running 1:15 [3] 0.42 km (2:59 / km)

4x100. Nice and slippery tonight.

Running 20:35 [2] 3.97 km (5:11 / km) +16m 5:05 / km
shoes: Mizuno Wave Inspire 11 Blue

Monday Nov 26, 2018 #

Note
rhr:40 slept:8.0

7 AM

Running 57:40 [2] 11.46 km (5:02 / km) +70m 4:53 / km

Commute

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
40,50,50 speed deadlift

3x8
box jumps
box drop, jump & squat

3x6
50 squat

3x8
2x12.5 chest press
30 bent over row

3x6
57.5 hexbar deadlift

2x8
single leg glute bridge
4kg wiper twists
dead bugs

5min jog

5 PM

Running 17:17 [2] 3.28 km (5:16 / km) +88m 4:39 / km

Up to pick up the car from Saturday.

Sunday Nov 25, 2018 #

2 PM

Running 52:38 [2] 10.6 km (4:58 / km) +67m 4:49 / km

Post SPOOK shuffle.

Saturday Nov 24, 2018 #

Note
rhr:39 slept:8.0

8 AM

Running 19:31 [2] 3.61 km (5:24 / km) +12m 5:19 / km
shoes: Mizuno Wave Inspire 11 Blue

9 AM

Running 19:46 [4] 4.63 km (4:16 / km) +37m 4:06 / km
shoes: Mizuno Wave Inspire 11 Blue

HB Park Run.

Running 1:18 [3] 0.3 km (4:18 / km)
shoes: Mizuno Wave Inspire 11 Blue

5x15s hills.

Running 17:00 [2] 3.65 km (4:40 / km)
shoes: Mizuno Wave Inspire 11 Blue

Friday Nov 23, 2018 #

Note
rhr:39 slept:8.0 (rest day)

Thursday Nov 22, 2018 #

Note
rhr:44 slept:8.5

6 PM

Running 19:51 [3] 3.95 km (5:02 / km) +29m 4:51 / km
shoes: Mizuno Wave Inspire 11 Blue

Running 33:41 [4] 7.18 km (4:41 / km) +364m 3:45 / km
shoes: Adidas Boston Boost Grey

Springvale Spirals.

Accidentally stopped my watch and didn’t start it again. Don’t remember doing that.

4s quicker than last year and therefore a fabulous 1s PB (ran 33:42 in 2014).

Thought I was running well; struggled on the middle few hills but picked up nicely at the end. Good session for some solid hill training.

Running 17:24 [2] 3.41 km (5:06 / km) +14m 5:00 / km
shoes: Adidas Boston Boost Grey

WD. Struggle.

Wednesday Nov 21, 2018 #

Note
rhr:44 slept:8.0

7 AM

Running 57:01 [2] 11.15 km (5:07 / km) +69m 4:58 / km

Debated this for a while but decided just to get it done. Valley is muddy now.

2 squirrels in 2km. Conclusion: squirrels don't like the rain.

C • :) 2

1 PM

Strength and Conditioning 50:00 [1]

5min jog

1x10
5kg plate lo-hi
single leg touch down
5kg single leg RDL
hop & hold

3x6
50,60,60 rack pull
box jumps
box drop, jump & squat

3x8
40,50,50 squat
15,15,17.5 military press
25 bent over row
47.5 hexbar deadlift

2x8
single leg glute bridge
4kg wiper twists
dead bugs
40s plank

5min jog

5 PM

Running 16:20 [1] 3.07 km (5:19 / km) +11m 5:13 / km

A mighty slow roll to the bus.

Tuesday Nov 20, 2018 #

Note
rhr:41 slept:8.0

5 PM

Running 18:39 [2] 3.78 km (4:56 / km) +22m 4:48 / km
shoes: Mizuno Wave Inspire 11 Blue

Running 31:48 [4] 7.82 km (4:04 / km)

6 x 600 (100) 400 (200).

Pretty pleased with this. Nice and consistent. Good to have Lauren for company, and by that I mean good to have Lauren pacing the whole session as I feebly attempted to help.

Running 1:13 [3] 0.39 km (3:09 / km)

4x100. Better.

Running 19:27 [2] 3.82 km (5:05 / km) +16m 4:59 / km
shoes: Mizuno Wave Inspire 11 Blue

Monday Nov 19, 2018 #

Note
rhr:40 slept:7.5

7 AM

Running 58:16 [2] 11.43 km (5:06 / km) +69m 4:57 / km

21 squirrels in the first 2km.

12 PM

Strength and Conditioning 50:00 [1]

2 rats at Goodwin.*

5min jog

Jump tests (vertical, 60, broad)

1x10
5kg plate lo-hi
Single leg touch down

3x6
35,40,40kg speed deadlift

3x10
25,27.5,27.5kg bench
30,50,50 squat

3x15
2x10kg dumbbell chest press
10kg single arm row
2x5kg shoulder press
2x5kg curl

2x10
sit ups
dead bugs

5min jog

*it may have been the same rat, twice.

5 PM

Running 15:25 [2] 3.12 km (4:56 / km) +14m 4:50 / km

No wildlife. Feeling v spritely, but I might not have done had I attempted to run all the way home.

Sunday Nov 18, 2018 #

11 AM

Running 16:57 [2] 3.53 km (4:48 / km) +68m 4:23 / km

Running 25:33 [4] 6.5 km (3:56 / km) +149m 3:32 / km

SYXC Race 3 - Cannon Hall.

Went out at a comfortable pace with the aim of it feeling pretty easy for a lap. It worked well and I was always passing people. Maybe I could have dug deeper on the last lap to catch a couple of girls, instead of thinking ‘oh they’ll come back to me’; they didn’t.
Nice place and course. Much happier about this one and things to build on.

Running 27:52 [2] 5.49 km (5:05 / km) +90m 4:42 / km

WD chasing Tom around the men’s race.

Saturday Nov 17, 2018 #

Note
rhr:48 slept:8.0

RHR high but feeling fine. Didn’t sleep great so that might be why.

9 AM

Running 38:59 [2] 7.98 km (4:53 / km) +17m 4:50 / km
shoes: Mizuno Wave Inspire 11 Blue

Easy

Friday Nov 16, 2018 #

Note
rhr:43 slept:8.0

5 PM

Strength and Conditioning 45:00 [1]

5min jog

1x10
5kg plate lo-hi
Single leg touch down

3x10
box jump
35kg deadlift

3x15
2x10kg dumbbell chest press
10kg single arm row
2x5kg shoulder press
2x5kg curl

3x10
15kg Bulgarian split squat

3x10
Yoga ball sit ups
Yoga ball twisted sit ups
30s Yoga ball plank

Thursday Nov 15, 2018 #

Note
rhr:41 slept:9.0

12 PM

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

Running 21:29 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)

Wednesday Nov 14, 2018 #

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

6 PM

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, 2018 #

Note
rhr:42 slept:8.0

11 AM

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

Running 30:00 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

Monday Nov 12, 2018 #

Note
rhr:40 slept:8.0

7 AM

Running 39:42 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, 2018 #

Note
rhr:42 slept:8.5

8 AM

Running 1:02:41 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, 2018 #

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 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.

Friday Nov 9, 2018 #

Note
rhr:40 slept:8.0

1 PM

Strength and Conditioning 45:00 [1]

1x10
5kg plate lo-hi
single leg touch down

3x8
box jumps
25kg bench
40kg squat

15kg curl
15kg military press
10kg single arm row
7.5kg single arm overhead press

walking lunge

2x
45s plank
20 dead bugs
30s side plank
8 leg raises

New type of session inspired by Athletics Weekly. Needs some tweaking. It was fairly hard actually.

5 PM

Running 48:42 [2] 9.16 km (5:19 / km) +115m 5:00 / km
shoes: Nike Zoom Elite

Shuffle.

Thursday Nov 8, 2018 #

Note
rhr:40 slept:9.5

12 PM

Running 16:16 [2] 3.3 km (4:56 / km)

Running 30:11 7.32 km (4:07 / km) +15m 4:05 / km
ahr:160 max:165

10,10,10 tempo.

Was going to run off HR, but clearly my monitor is not playing ball, so went off feel.
First 10 maybe too quick but was v comfy. Second 10 harder but still comfy. Last 10 basically same pace as 2nd but I felt like death. Urgh.

Running 7:16 1.48 km (4:55 / km) +1m 4:54 / km
ahr:139 max:148

WD pt. 1

Running 1:08 0.27 km (4:10 / km) +3m 3:58 / km
ahr:108 max:133

5 x hill sprint.

Running 10:16 1.97 km (5:13 / km)
ahr:139 max:142

WD pt. 2

Wednesday Nov 7, 2018 #

Note
rhr:43 slept:7.5 (rest day)

Toms birthday.

Tuesday Nov 6, 2018 #

Note
rhr:40 slept:8.0

5 PM

Running 18:58 3.83 km (4:57 / km) +22m 4:49 / km
ahr:135 max:145 shoes: Nike Zoom Elite

Running 35:39 7.37 km (4:50 / km)
ahr:149 max:168 shoes: Adidas Boston Boost Grey

10min aiming for 3:45’s.
10x400 aiming for 80’s.

400’s a lot harder today as was leading the girls behind with Ellen 3-5 seconds ahead. Also last two solo.

C • Lonely 4

Running 1:15 0.42 km (3:00 / km)
ahr:115 max:151 shoes: Adidas Boston Boost Grey

4x100. Gotta start from somewhere...

Running 21:10 3.92 km (5:24 / km) +15m 5:17 / km
shoes: Nike Zoom Elite

Monday Nov 5, 2018 #

Note
rhr:42 slept:8.0

Bonfire&fireworks > gym.

4 PM

Running 51:48 [2] 9.73 km (5:19 / km) +291m 4:38 / km

“I’ll try a new off-road run in the dark”. Bailed after a few km of slippery and narrow trails and stayed on the roads.

Sunday Nov 4, 2018 #

4 PM

Running 55:01 [3] 11.68 km (4:43 / km) +78m 4:34 / km
shoes: Mizuno Wave Inspire 11 Blue

Up-tempo DamFlask.
Steady Agden.
Easy 5mins.

Saturday Nov 3, 2018 #

Note
rhr:40 slept:8.5

1 PM

Running 16:43 3.03 km (5:31 / km) +11m 5:25 / km
ahr:130

Running 10:47 [4] 2.79 km (3:52 / km) +13m 3:47 / km

National XC Relays.
Only 10s quicker than three years ago. Kept getting cut up at the start.

Running 15:34 2.78 km (5:36 / km) +12m 5:29 / km
ahr:136 max:149

Friday Nov 2, 2018 #

Note
rhr:40 slept:8.0

5 PM

Strength and Conditioning 35:00 [1]

2x8
5kg Plate lo hi
Single leg Touch down
4kg Bent over shoulder press
4kg Arm raise
Wall drill

1x8 20kg Squat

3x8
30kg Squat
Hanging knee tuck
10kg Chest press
10kg Single arm row
35kg RDL

6 PM

Running 42:03 8.05 km (5:14 / km) +89m 4:57 / km
ahr:135 max:149 shoes: Nike Zoom Elite

Easy.

Thursday Nov 1, 2018 #

Note
rhr:39 slept:8.0

3 PM

Running 49:46 9.72 km (5:07 / km) +127m 4:48 / km
ahr:135 max:150

Watch cut out a few hundred metres from home. Nice run.

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