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Training Log Archive: CharlWard

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Strength and Conditioning59 20:55:00
  Running23 14:14:15 111.74(7:39) 179.84(4:45) 1306
  Orienteering2 1:31:50 11.65(7:53) 18.75(4:54) 189
  Yoga1 20:00
  Total72 37:01:05 123.4 198.59 1494
  [1-5]47 28:16:05

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Tuesday Jun 30, 2020 #

7 AM

Strength and Conditioning 25:00 [0]

Stretch, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

Running 37:59 [3] 8.91 km (4:16 / km) +17m 4:13 / km
shoes: Nike Pegasus 36

Tried something a bit quicker! Aimed for a solid effort, but not pushing things too far.

Short WU Loop.
Dam Flask TT Loop - 20:49
WD

Got my fastest 1k (3:52), 1mile (6:16) and 5km (19:53) on the watch since injury. Progress, but far from being able to run that pace for a whole M.

7 PM

Strength and Conditioning 15:00 [0]

30 stretch.

Monday Jun 29, 2020 #

7 AM

Strength and Conditioning 25:00 [0]

Stretch, core, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

6 PM

Running 46:47 [3] 9.28 km (5:02 / km) +177m 4:36 / km
shoes: Mizuno Wave Ultima 11

Agden out and back.

Strength and Conditioning 10:00 [0]

20 stretch.

Sunday Jun 28, 2020 #

7 AM

Running 40:34 [3] 8.55 km (4:45 / km) +17m 4:42 / km
shoes: Mizuno Wave Rider 22

Thought I might as well get out pre breakfast. Should have done a bit more activation, especially core.

Strength and Conditioning 10:00 [1]

Bit of glutes. Should have done core as well.

Saturday Jun 27, 2020 #

8 AM

Strength and Conditioning 20:00 [0]

40 stretch/massage.

10 AM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

11 AM

Running 54:42 [3] 11.62 km (4:43 / km) +129m 4:28 / km
shoes: Mizuno Wave Ultima 11

Broomhead and More Hall.
Could call this a long run.

Friday Jun 26, 2020 #

Note
(rest day)


Thursday Jun 25, 2020 #

9 AM

Note

Spent 4.5 hours walking around Wetlands.

4 PM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, back.

6 PM

Orienteering 47:54 [3] 9.63 km (4:58 / km) +94m 4:44 / km
shoes: Nike Pegasus 36

MapRun and I are not friends.
Pretty tired, and suffering a bit with hayfever I think.

Wednesday Jun 24, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

30 stretch.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

Running 29:54 [3] 6.69 km (4:28 / km) +30m 4:22 / km
shoes: Mizuno Wave Rider 22

Flask +.

Enjoyed it until I got heckled; idiot. Can you even keep up with me for 1k? No, didn’t think so. DO ONE.

Tuesday Jun 23, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

30 stretch.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

6 PM

Running 40:34 [3] 8.28 km (4:54 / km) +112m 4:35 / km
shoes: Mizuno Wave Ultima 11

Dale Dike.

9 PM

Strength and Conditioning 15:00 [0]

30 stretch/massage.

Monday Jun 22, 2020 #

8 AM

Strength and Conditioning 15:00 [0]

30 stretch.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

6 PM

Running 33:00 [3] 7.24 km (4:34 / km) +40m 4:26 / km
shoes: Mizuno Wave Rider 22

Flask +a bit.

9 PM

Strength and Conditioning 15:00 [0]

Stretch/massage.

Sunday Jun 21, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretch, glutes, core, back.

11 AM

Orienteering 43:56 [3] 9.12 km (4:49 / km) +94m 4:35 / km
shoes: Nike Pegasus 36

Brighouse MapRun inc. WU/WD.
Great fun.

C • MapRunF 4

Saturday Jun 20, 2020 #

Note
(rest day)


Friday Jun 19, 2020 #

7 AM

Strength and Conditioning 30:00 [0]

1h stretch, core, massage.

4 PM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, back.

5 PM

Running 28:11 [3] 6.08 km (4:38 / km) +62m 4:25 / km
shoes: Mizuno Wave Rider 22

More Hall.
So easy to get rolling around, will be a good tempo loop in the future.

Thursday Jun 18, 2020 #

7 AM

Strength and Conditioning 30:00 [0]

1h stretch, core, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

6 PM

Running 45:11 [3] 9.22 km (4:54 / km)
shoes: Mizuno Wave Ultima 11

Flask out and back.

Wednesday Jun 17, 2020 #

7 AM

Strength and Conditioning 30:00 [0]

1h stretch, core, massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

Running 30:34 [3] 6.86 km (4:27 / km) +23m 4:23 / km
shoes: Mizuno Wave Rider 22

Must. Stay. Patient.

9 PM

Strength and Conditioning 20:00 [0]

40min stretch and massage.

Tuesday Jun 16, 2020 #

7 AM

Strength and Conditioning 30:00 [0]

1h stretch and massage.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

6 PM

Running 28:28 [3] 6.16 km (4:37 / km)
shoes: Mizuno Wave Rider 22

Flask. Felt ok, so quit whilst ahead for a change to not over-do it.

9 PM

Strength and Conditioning 25:00 [0]

50min stretch and massage.

Monday Jun 15, 2020 #

Note

Extra sleep.

4 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, core, back.

5 PM

Running 43:38 [3] 9.23 km (4:44 / km) +68m 4:34 / km
shoes: Mizuno Wave Rider 22

Broomhead and More Hall - amazing new reservoir. Loved it.

9 PM

Strength and Conditioning 30:00 [0]

1h stretching and massage.

Sunday Jun 14, 2020 #

5 PM

Strength and Conditioning 20:00 [1]

Glutes, core, back.

6 PM

Running 25:52 [3] 5.45 km (4:45 / km)
shoes: Nike Pegasus 36

Flask.
Didn’t think I’d get out as up at 6:15 for birds, then out all day at Sherwood. Lots of walking. Not so many birds.

Saturday Jun 13, 2020 #

Note

Up at 7, out by 9, all day at Bempton Cliffs, home at 10.

7 AM

Strength and Conditioning 25:00 [0]

Stretch and massage.

Friday Jun 12, 2020 #

8 AM

Strength and Conditioning 15:00 [0]

30 stretch

5 PM

Strength and Conditioning 30:00 [1]

70min stretch, massage, glutes, core, back.

Running 26:01 [3] 5.44 km (4:47 / km)
shoes: Mizuno Wave Rider 22

Flask.
Glute same as yesterday but wanted to get out.

6 PM

Strength and Conditioning 25:00 [0]

Extra stretching and massage.

Thursday Jun 11, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

Stretch, massage, glutes, core.

5 PM

Strength and Conditioning 30:00 [1]

Glute a bit achey so no run.

Wednesday Jun 10, 2020 #

Strength and Conditioning 20:00 [1]

Stretch, glutes, back.

8 AM

Strength and Conditioning 30:00 [1]

Stretch, massage, glutes, core.

5 PM

Running 50:36 [3] 10.41 km (4:52 / km) +108m 4:37 / km
shoes: Mizuno Wave Rider 22

Agden/Flask. Drenched.

Tuesday Jun 9, 2020 #

Note

Got up at 5:15 to go and do my BTO bird survey.

3 PM

Strength and Conditioning 15:00 [0]

Stretch and massage.

4 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, back.

5 PM

Running 25:17 [3] 5.5 km (4:36 / km)
shoes: Nike Pegasus 36

Flask.

Monday Jun 8, 2020 #

8 AM

Strength and Conditioning 25:00 [1]

Stretch, glutes, back.

5 PM

Strength and Conditioning 20:00 [1]

Massage, stretch, glutes, back.

Running 41:38 [3] 8.25 km (5:03 / km) +112m 4:44 / km
shoes: Mizuno Wave Ultima 11

Dale Dike.
No woodpecker. Fingers crossed successful fledge.

9 PM

Strength and Conditioning 10:00 [1]

Stretching and core.

Sunday Jun 7, 2020 #

Note
(rest day)

Pied Flycatcher.

Saturday Jun 6, 2020 #

8 AM

Strength and Conditioning 15:00 [0]

Stretching.

12 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, back.

Running 51:01 [3] 10.45 km (4:53 / km) +126m 4:36 / km
shoes: Mizuno Wave Rider 22

Agden and Flask. V fun.

Friday Jun 5, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

Stretch, massage, glutes, back. 1h.

5 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, back.

Running 28:10 [3] 6.16 km (4:34 / km) +25m 4:29 / km
shoes: Nike Pegasus 36

Flask. Feeling good.

7 PM

Strength and Conditioning 15:00 [0]

Stretching.

Thursday Jun 4, 2020 #

7 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, back.

6 PM

Strength and Conditioning 20:00 [1]

Stretch, glutes, back.

Running 44:20 [3] 8.86 km (5:00 / km) +122m 4:41 / km
shoes: Mizuno Wave Ultima 11

Dale Dike.
Mother and baby GSW. What a treat.

Wednesday Jun 3, 2020 #

8 AM

Strength and Conditioning 30:00 [1]

1h stretch, glutes, core, back.

5 PM

Strength and Conditioning 25:00 [1]

Stretch, massage, glutes, back.

Running 28:55 [3] 6.22 km (4:39 / km) +11m 4:36 / km

Enjoying the cooler air and lack of tourists.

6 PM

Strength and Conditioning 10:00 [1]

Some light arm weights and core.

Tuesday Jun 2, 2020 #

8 AM

Strength and Conditioning 15:00 [0]

Stretching and massage.

5 PM

Strength and Conditioning 15:00 [1]

Stretching, glutes and back.

Running 41:44 [3] 8.18 km (5:06 / km) +115m 4:46 / km
shoes: Mizuno Wave Rider 22

Dale Dike.
Found a GS woodpecker nest which was pretty cool.

Monday Jun 1, 2020 #

8 AM

Strength and Conditioning 15:00 [0]

Stretching.
Woke up late so not much time.

5 PM

Strength and Conditioning 15:00 [1]

Glutes and back.

Running 31:09 [3] 6.79 km (4:35 / km) +12m 4:33 / km
shoes: Mizuno Wave Rider 22

Feeling good. Wanted to keep roughly the same time on feet as Saturday. Got no sense of pacing at the moment. Will try longer and slower tomorrow.

7 PM

Yoga 20:00 [0]

Yoga with Adriene.

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