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Training Log Archive: CharlWard

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running37 20:59:50 162.38(7:46) 261.33(4:49) 4429
  Circuits1 42:00
  Orienteering1 25:00 3.68(6:48) 5.92(4:14) 109
  Strength and Conditioning1 15:00
  Total39 22:21:50 166.06 267.25 4538
  [1-5]37 21:24:49
averages - sleep:8.6 rhr:39

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Thursday Dec 31, 2015 #

Note
rhr:40 slept:9.5


12 PM

Running 46:25 intensity: (2:23 @1) + (22:59 @2) + (19:37 @3) + (1:26 @4) 8.27 km (5:37 / km) +277m 4:48 / km
ahr:142 max:162

Pretty muddy going in parts!

Wednesday Dec 30, 2015 #

Note
rhr:40 slept:8.5


12 PM

Running 55:56 intensity: (1:00 @1) + (23:46 @2) + (30:35 @3) + (35 @4) 11.41 km (4:54 / km) +274m 4:23 / km
ahr:144 max:162

Felt like hard work after yesterday!

Tuesday Dec 29, 2015 #

1 PM

Running warm up/down 14:40 intensity: (10:14 @2) + (4:26 @3) 3.06 km (4:48 / km) +3m 4:46 / km
ahr:128 max:157

WU

Running 10:32 intensity: (1 @0) + (6 @1) + (7 @2) + (16 @3) + (2:52 @4) + (7:10 @5) 3.03 km (3:28 / km)
ahr:167 max:172

3km Time Trial.

Pretty pleased, think I can go faster with people to chase, though it was a nice challenge trying to stay in front of Alice.

Little too fast to start as usual.
81, 84, 84, 85, 85, 86, 83, 42

Max HR 172, same as phys test and east Hull 10km - need to alter my zones as I think this could be my max.


Running warm up/down 12:48 intensity: (13 @1) + (8:52 @2) + (3:43 @3) 2.55 km (5:01 / km) +3m 4:59 / km
ahr:142 max:147

WD

Monday Dec 28, 2015 #

10 AM

Running 30:57 intensity: (46 @1) + (19:25 @2) + (10:46 @3) 6.01 km (5:09 / km) +148m 4:35 / km
ahr:139 max:155


Sunday Dec 27, 2015 #

10 AM

Running 41:17 intensity: (1:05 @1) + (33:10 @2) + (7:02 @3) 8.21 km (5:02 / km) +112m 4:43 / km
ahr:137 max:154

Drewton - Golf Course.

Saturday Dec 26, 2015 #

9 AM

Running warm up/down 15:59 intensity: (32 @1) + (13:10 @2) + (2:17 @3) 3.19 km (5:00 / km) +12m 4:55 / km
ahr:137 max:151

WU

10 AM

Running 38:52 intensity: (6 @1) + (20 @2) + (58 @3) + (37:24 @4) + (4 @5) 9.99 km (3:53 / km) +14m 3:52 / km
ahr:165 max:172

East Hull 10km.
Pretty solid, especially considering the relentless headwind from 5-8km.

3:44, 3:52, 3:53, 3:52, 3:57, 3:56, 4:04, 3:56, 3:50, 3:48.

Might need to change current HR zones, will revise after the 3km time-trial.

Running warm up/down 16:49 intensity: (16 @1) + (16:33 @2) 3.13 km (5:23 / km) +3m 5:21 / km
ahr:137 max:144

WD

Friday Dec 25, 2015 #

10 AM

Running 33:11 intensity: (1:54 @1) + (24:11 @2) + (7:06 @3) 6.15 km (5:24 / km) +114m 4:56 / km
ahr:136 max:156

Feeling much better after three easy days.

Thursday Dec 24, 2015 #

Note
rhr:40 slept:8.5


Running 30:48 [2] 6.03 km (5:06 / km) +148m 4:33 / km

File corrupt so lost all HR data. Know I was a mixture between zone 2 and zone 3, felt more 2 overall to me.

Wednesday Dec 23, 2015 #

2 PM

Running 37:28 intensity: (1:09 @1) + (22:42 @2) + (13:35 @3) + (2 @4) 7.2 km (5:12 / km) +165m 4:40 / km
ahr:141 max:160

V. muddy, with Dad.

Tuesday Dec 22, 2015 #

Note
rhr:40 slept:8.0

Four days of eating under "oh but it's Christmas" has definitely taken its toll...

2 PM

Running warm up/down 30:00 intensity: (3:30 @1) + (21:30 @2) + (5:00 @3) 6.34 km (4:44 / km) +29m 4:38 / km
ahr:133 max:158

WU

Running 21:11 intensity: (2:20 @3) + (18:51 @4) 5.6 km (3:47 / km) +1m 3:47 / km
ahr:155 max:168

Wanted to do 4 x 1600 at 3:45m/k.

Did 3 x 1600, 1 x 800 (90).
Just felt that extra 800 was too much and not needed. Upper ab cramps for entire duration, including WU and WD.

Bit slower than wanted.
6:05, 601, 6:04, 3:01.

3 PM

Running warm up/down 15:41 intensity: (5:02 @2) + (10:39 @3) 3.2 km (4:54 / km) +39m 4:37 / km
ahr:142 max:157

WD

Monday Dec 21, 2015 #

Note
rhr:40 slept:7.0

Up at 615 to run pre-work.

6 AM

Running 32:40 intensity: (39 @1) + (22:38 @2) + (9:23 @3) 6.82 km (4:48 / km) +91m 4:30 / km
ahr:138 max:152

Morning run - much like a Ghost Town.

C • 6am 4

Sunday Dec 20, 2015 #

11 AM

Running 1:08:48 intensity: (23:24 @2) + (45:24 @3) 13.14 km (5:14 / km) +361m 4:36 / km
ahr:143 max:162

Decided it was a nice day to explore somewhere new.
Definitely found some good new paths, and some to absolutely avoid. Amazed I managed an actual easy run - using HR monitor for the first time.

Saturday Dec 19, 2015 #

Note
rhr:36 slept:9.5


1 PM

Running warm up/down 14:49 [2] 3.13 km (4:44 / km) +22m 4:35 / km

WU

Running 29:00 intensity: (9:00 @1) + (20:00 @4) 6.86 km (4:13 / km) +91m 3:58 / km

Hillsborough Park - caked in mud.

1, 2, 3, 4, 4, 3, 2, 1. (rest = half of rep time)

0.28, 0.54, 0.8, 1.05, 1.02, 0.77, 0.52, 0.28

Struggled on the uphill/muddiest section from half way. Good XC training though.

2 PM

Running warm up/down 16:30 [3] 2.91 km (5:40 / km) +107m 4:47 / km

WD, crawling uphill.

Friday Dec 18, 2015 #

5 PM

Running 35:16 [2] 7.15 km (4:56 / km) +122m 4:33 / km

Den Bank.

Thursday Dec 17, 2015 #

5 PM

Running 48:00 intensity: (35:00 @3) + (13:00 @4) 10.26 km (4:41 / km) +175m 4:19 / km

Warm Up - 17:16, 3.55km (47m climb)
Tempo (slight down) - 6:19, 1.56km
Tempo (up) - 6:41, 1.55km (39m climb)
Warm Down - 17:44, 3.55km (85m climb)

Wednesday Dec 16, 2015 #

Note
rhr:36 slept:9.0


2 PM

Running 51:45 [3] 10.11 km (5:07 / km) +239m 4:35 / km

Muddy!

Tuesday Dec 15, 2015 #

3 PM

Running 16:22 [3] 3.67 km (4:27 / km)

Home - Station.
Had to get there quick.

6 PM

Running warm up/down 7:44 [2] 1.66 km (4:39 / km) +2m 4:37 / km

WU

Running 15:49 [4] 4.5 km (3:31 / km)

Track, solo.
5 x 800 (90), 5 x 100 (100jog).

2:55, 2:49, 2:49, 2:51. 2:52
18, 18, 19, 18, 19

7 PM

Running warm up/down 15:07 [2] 2.98 km (5:04 / km)

WD

Monday Dec 14, 2015 #

5 PM

Circuits 42:00 [0]


6 PM

Running 35:01 [2] 7.17 km (4:53 / km) +165m 4:23 / km


Sunday Dec 13, 2015 #

Note
rhr:40 slept:9.0


10 AM

Running 54:52 [3] 11.45 km (4:48 / km) +274m 4:17 / km

Hints of a 4 in there - good leg stretch out pre eating lots of food in Harrogate.

Saturday Dec 12, 2015 #

2 PM

Running 35:50 [3] 7.25 km (4:57 / km) +166m 4:26 / km

Very wet and muddy, nice run with Dad.

Friday Dec 11, 2015 #

Note
rhr:40 slept:8.5

Internet at home should be up and running today..

5 PM

Running 33:41 [3] 7.18 km (4:41 / km) +122m 4:19 / km

Den Bank.
Nice little Friday run I think.

Thursday Dec 10, 2015 #

Note
rhr:36 slept:8.0


5 PM

Running 41:02 [3] 8.33 km (4:55 / km) +158m 4:30 / km

Hangingwater/Endcliffe Park.

Wednesday Dec 9, 2015 #

Note
rhr:36 slept:9.0


11 AM

Running 29:52 [2] 5.96 km (5:01 / km) +154m 4:26 / km

Windy and quite cold!

Tuesday Dec 8, 2015 #

Note
(sick)


Monday Dec 7, 2015 #

Note
(sick)


Sunday Dec 6, 2015 #

2 PM

Running 50:09 [3] 10.24 km (4:54 / km) +266m 4:20 / km

Shocking GPS trace at the start.

Saturday Dec 5, 2015 #

11 AM

Running warm up/down 14:02 [2] 2.74 km (5:07 / km) +40m 4:46 / km

WU

12 PM

Running 3:44 [3] 0.86 km (4:21 / km) +25m 3:48 / km

To the hill climb and up with Dad.

Orienteering 25:00 [4] 5.92 km (4:14 / km) +109m 3:52 / km

SPOOK relays.

1 PM

Running warm up/down 14:21 [2] 2.72 km (5:16 / km) +65m 4:42 / km

WD

Friday Dec 4, 2015 #

Note
(rest day)


Thursday Dec 3, 2015 #

Note

Still no internet at home till next week (maybe not even then); going to keep using the Uni wifi to upload stuff on lunch breaks.

5 PM

Running 36:22 [2] 7.52 km (4:50 / km) +145m 4:25 / km

Planned to do about 9km, and not run tomorrow (don't fancy a 6:15am start), but felt really sick so cut back early.

Wednesday Dec 2, 2015 #

7 AM

Running 17:29 [2] 3.51 km (4:59 / km) +77m 4:29 / km

To s+c and back.

8 AM

Strength and Conditioning 15:00 [0]

Intro stuff with Si at Goodwin.

2 PM

Running 29:58 [2] 6.02 km (4:59 / km) +171m 4:21 / km

Nice 6k loop from the house to Den Bank and back.

Tuesday Dec 1, 2015 #

Note
rhr:40 slept:8.5


5 PM

Running warm up/down 28:37 [2] 6.2 km (4:37 / km) +45m 4:27 / km

WU

6 PM

Running 17:26 [4] 5.0 km (3:29 / km)

Made up my own session as I decided that 2min reps were too short.

4x1km (2mins)
5x200m (1min)

Wanted to run 3:40's and 40s to ease myself back in, but ran too fast for the first km and struggled then on. All equal on the 200's though.

3:33, 3:35, 3:33, 3:39
37 x 5

Running warm up/down 13:00 [2] 2.61 km (4:58 / km) +4m 4:56 / km

WD

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