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Training Log Archive: CharlWard

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Running28 21:44:33 171.49(7:36) 275.98(4:44) 3346
  Strength and Conditioning16 4:20:00
  Orienteering2 58:45 8.1(7:15) 13.04(4:30) 105
  Total43 27:03:18 179.59 289.02 3451
  [1-5]28 22:43:18

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Wednesday Sep 30, 2020 #

4 PM

Running 53:23 [2] 11.29 km (4:44 / km) +164m 4:25 / km
shoes: Mizuno Wave Rider 22 #2

Langley Road Loop.
A little longer than expected as missed a turning and ended up in Macc, but still fun.

Tuesday Sep 29, 2020 #

5 PM

Running 1:03:02 [4] 14.83 km (4:15 / km) +95m 4:07 / km
shoes: Nike Pegasus 36

WU, 10T, 10x90/30, 10T, WD

Really good. Getting tired in the last 10, probably unsurprising really. Hopefully not overdone things.

Monday Sep 28, 2020 #

4 PM

Running 43:38 [2] 8.54 km (5:06 / km) +206m 4:33 / km

White Nancy/Kerridge Ridge.

Opposite way round to Friday. Not as fun this way and had to cheat and walk up to the White Nancy as it was so steep.

Sunday Sep 27, 2020 #

10 AM

Running 1:11:08 [2] 13.9 km (5:07 / km) +398m 4:29 / km
shoes: Mizuno Wave Rider 22 #2

Teggs Nose and Macc Forest.

Saturday Sep 26, 2020 #

10 AM

Running 1:00:12 [3] 13.94 km (4:19 / km) +120m 4:08 / km
shoes: Nike ZoomFly Flyknit

WU, 2x10min, WD.
Really happy with that.

Friday Sep 25, 2020 #

11 AM

Running 38:15 [2] 7.46 km (5:08 / km) +185m 4:34 / km
shoes: Mizuno Wave Ultima 11

White Nancy.

Thursday Sep 24, 2020 #

5 PM

Running 54:08 [3] 10.53 km (5:08 / km) +258m 4:35 / km

Lamaload Reservoir.
Legs a bit tired from yesterday and gardening all day. V grassy footpaths were hard going.

Wednesday Sep 23, 2020 #

5 PM

Running 1:00:34 [3] 11.21 km (5:24 / km) +395m 4:36 / km
shoes: Mizuno Wave Ultima 11

Really fun route.
Teggs Nose and Gritstone Trail.

Tuesday Sep 22, 2020 #

6 PM

Running 41:56 [3] 9.26 km (4:32 / km) +99m 4:18 / km
shoes: Mizuno Wave Ultima 11

Steady. Getting a bit dark.

Monday Sep 21, 2020 #

12 PM

Running 51:39 [2] 10.68 km (4:50 / km)
shoes: Mizuno Wave Rider 22 #2

Double Flask. First with Dad.

Sunday Sep 20, 2020 #

3 PM

Running 57:34 [3] 12.15 km (4:44 / km) +228m 4:20 / km
shoes: Mizuno Wave Rider 22 #2

Fab run. Found some good footpaths.

Saturday Sep 19, 2020 #

Note
(rest day)

Moving day.

Friday Sep 18, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

4 PM

Running 48:14 [3] 11.63 km (4:09 / km) +76m 4:01 / km
shoes: Nike Pegasus 37

8x3/1.
Great session. Best one yet.

Thursday Sep 17, 2020 #

7 AM

Running 29:02 [2] 6.18 km (4:42 / km)
shoes: Mizuno Wave Rider 22 #2

Flask.

Wednesday Sep 16, 2020 #

4 PM

Running 13:36 [1] 2.59 km (5:15 / km)
shoes: Mizuno Wave Ultima 11

WU

Orienteering 28:29 [3] 6.07 km (4:42 / km) +53m 4:30 / km
shoes: Mizuno Wave Ultima 11

Lodge Moor. Good new map and fun course.

Running 7:12 [1] 1.39 km (5:10 / km)
shoes: Mizuno Wave Ultima 11

WD

Tuesday Sep 15, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch

5 PM

Strength and Conditioning 20:00 [0]

Stretch, glutes, core, back.

Running 42:25 [2] 9.18 km (4:37 / km)
shoes: Nike Pegasus 36

Flask

Monday Sep 14, 2020 #

4 PM

Strength and Conditioning 30:00 [0]

Stretch, glutes, core, back.

5 PM

Running 59:21 [2] 11.48 km (5:10 / km) +171m 4:49 / km
shoes: Mizuno Wave Ultima 11

Dale Dike and Agden.

Sunday Sep 13, 2020 #

9 AM

Running 1:24:20 [3] 18.25 km (4:37 / km) +137m 4:27 / km
shoes: Mizuno Wave Rider 22 #2

Canal and Middlewood Way

Saturday Sep 12, 2020 #

7 AM

Running 46:07 [4] 10.62 km (4:20 / km) +60m 4:13 / km
shoes: Nike Pegasus 37

10,10,10,10,WD
4:40, 4:24, 4:09, 4:03

Aim was to pace better, achieved.

Friday Sep 11, 2020 #

Note
(rest day)


Thursday Sep 10, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

4 PM

Strength and Conditioning 15:00 [0]

Glutes/core.

5 PM

Running 25:39 [2] 5.43 km (4:43 / km) +10m 4:41 / km
shoes: Mizuno Wave Rider 22 #2

Zero enthusiasm today.

Wednesday Sep 9, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

5 PM

Running 11:13 [1] 2.02 km (5:33 / km) +54m 4:54 / km
shoes: Adidas Boston Boost Grey

WU

Orienteering 30:16 [4] 6.97 km (4:20 / km) +52m 4:11 / km
shoes: Adidas Boston Boost Grey

Lincoln East. Great course. Fun.

Running 8:21 [1] 1.37 km (6:07 / km)
shoes: Adidas Boston Boost Grey

WD

Tuesday Sep 8, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

4 PM

Strength and Conditioning 15:00 [0]

Glutes/core.

5 PM

Running 46:53 [2] 9.84 km (4:46 / km) +82m 4:35 / km
shoes: Mizuno Wave Rider 22 #2

Agden/Flask.

Monday Sep 7, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

3 PM

Strength and Conditioning 15:00 [0]

Glutes/core.

4 PM

Running 37:31 [3] 8.37 km (4:29 / km) +92m 4:15 / km
shoes: Mizuno Wave Rider 22 #2

Broomhead/More Hall.

Sunday Sep 6, 2020 #

11 AM

Running 55:15 [3] 11.03 km (5:01 / km) +133m 4:44 / km
shoes: Mizuno Wave Ultima 11

First half with Dad, then solo.

Saturday Sep 5, 2020 #

7 AM

Running 29:16 [2] 6.22 km (4:43 / km)
shoes: Nike Pegasus 36

Flask.

Friday Sep 4, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch

5 PM

Running 40:36 [2] 8.23 km (4:56 / km) +114m 4:37 / km
shoes: Mizuno Wave Ultima 11

Dale Dike.

Thursday Sep 3, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch

5 PM

Running 49:29 [4] 11.69 km (4:14 / km) +81m 4:05 / km
shoes: Nike Pegasus 37

New shoes.

10,10,10,10,WD
4:28, 4:12, 4:02, 3:59

Wednesday Sep 2, 2020 #

7 AM

Strength and Conditioning 15:00 [0]

Stretch.

5 PM

Strength and Conditioning 15:00 [0]

Glutes/core.

6 PM

Running 43:46 [3] 9.37 km (4:40 / km) +190m 4:15 / km
shoes: Nike Pegasus 36

Road loop.

Tuesday Sep 1, 2020 #

4 PM

Strength and Conditioning 15:00 [0]

Glutes, core.

5 PM

Running 30:48 [3] 7.29 km (4:14 / km)

Blast around Dam Flask with Tom, and a short WD.

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